How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877

This week’s topic: How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard

I’m so excited to have the amazing Dr. Neal Bernard back who has a new book out called The Power Foods Diet, the breakthrough plan that traps, tames and burns calories for easy and permanent weight loss. He’s an amazing New York Times best selling author and the founder and president of the Physicians Committee for Responsible Medicine. He has also authored more than 100 scientific publications and 20 books for medical and lay readers. And he is the editor in chief of the Nutrition Guide for Clinicians. Needless to say, Dr. Bernard knows what he is talking about and I have loved all of his books, including this one because it is…..…..

Topics Covered

01:21 The Need for a New Approach to Weight Loss
04:23 Nutrient Absorption and Calorie Trapping
05:59 How Certain Foods Boost Calorie Burning
07:28 The Long-Term Effects of a Plant-Based Diet
08:50 Dispelling Diet Myths
10:15 The Risks of Low-Carb Diets
11:28 The Importance of Research in Nutrition
13:25 The Weight Loss Effects of Anthocyanins
15:49 The Deliciousness and Naturalness of Fruit
19:11 The Magic of Apples and Pears
21:10 Simplicity and Natural Balance in Nutrition
23:15 Transitioning to the Power Foods Diet
23:21 Benefits of a Plant-Based Diet
26:03 Transitioning to a Plant-Based Diet
27:20 Easy and Delicious Plant-Based Meals
30:08 The Role of Fat in a Healthy Diet
32:36 The Mediterranean Diet vs. Plant-Based Diet
34:21 The Drawbacks of Medications for Weight Loss
36:48 The Natural Alternative to Weight Loss Medications
37:46 The Importance of Natural Foods for Energy and Vitality
38:21 Ginger as a Weight Loss Food
40:19 Transitioning from Processed Foods to Power Foods
41:00 Sharing the Power Foods Diet with Others
43:05 Where to Get the Book and More Information

About Dr. Neil Barnard

President Neal Barnard, MD, FACC (pcrm.org), is an Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine.

Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.

As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.

Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.

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Transcript:
Note: The following is the output of transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate. This is due to inaudible passages or transcription errors. It is posted as an aid, but should not be treated as an authoritative record.

Kimberly Snyder (00:00.846)
Welcome back everyone to our Monday interview show where I’m so excited to have the amazing Dr. Neal Bernard back who has a new book out called The Power Foods Diet, the breakthrough plan that traps, tames and burns calories for easy and permanent weight loss. Dr. Bernard has been on here before. He’s an amazing New York Times bestseller. He is the founder and president of the Physicians Committee for Responsible Medicine. He has also authored more than 100scientific publications and 20 books for medical and lay readers. And he is the editor in chief of the Nutrition Guide for Clinicians. Needless to say, Dr. Bernard knows what he is talking about and I have loved all of his books, including this one. So Dr. Bernard, thank you so much for being back here with us today.

Neal Barnard (00:49.321)
Well, it’s great to be with you. Thank you so much.

Kimberly Snyder (00:52.11)
And it’s amazing how you’ve written so much, you’ve studied so much Dr. Bernard, and now you’re continuing to find these new interesting angles around nutrition, things that people really need. This book is different than your other books, I have to say. I mean, they’re all different, but this one goes in some really interesting directions, which we’ll talk about in just a moment. But it’s amazing to see this creativity constantly coming from your doctor in this medical realm, just these new perspectives of,

foods and nutrition. It’s amazing.

Neal Barnard (01:24.457)
Well, thank you for saying that. In this case, it’s arising out of need. There are so many people who really want to lose some weight. And sometimes it’s because of an important health issue, and they know they’re going to be healthier and feel better if they can. But up until recently, the whole idea was, well, I’ve just got to eat tiny portions, or I’ve got to avoid carbohydrates. And those things just don’t work very well over the long run, and people don’t feel good with them, and understandably so. And what we’ve discovered is something really cool, that certain foods help you.

Kimberly Snyder (01:30.538)
Yeah.

Neal Barnard (01:54.313)
that if you eat more of these foods, you’ll lose more weight. By that I mean they tame your appetite or they increase your ability to burn calories. So bring the foods in and man, it makes it so much easier.

Kimberly Snyder (02:05.07)
It’s so important because you’ve done so much research and you’ve conducted research, you’re studying research, there’s a lot that’s cited in your book because there’s a lot of people out there on social media and just in the ether putting out information that can not only be wrong, but it can actually be quite harmful. As you know, doctor, there’s a lot of diets out there saying, don’t eat carbs, eat only fat or the carnivore diet, don’t eat any vegetables at all. And so there’s a lot of confusion.

and a lot of it can be quite dangerous.

Neal Barnard (02:37.961)
That’s true, but you know, it’s been pretty clear, oh, I’d say 10 or maybe 20 years, that the more the diet is derived from plant foods, the healthier people get. Their cholesterol levels come down, the risk of diabetes, risk of cancer comes down, but weight is lower too, in a healthier range, and we’ve known that for a long time. But what’s striking is that not all foods are created equal. So if a person is favoring plant foods, good, but there are certain foods that really stand out.

and I call them power foods. And they’re power foods because they actually do rev up your calorie burning speed so that you’re burning calories more like you did when you were 12 years old. Or they help control your appetite. So instead of overeating and never feeling like you’re quite satisfied, these foods will help just kind of turn that off. And there are some foods that will trap calories in your digestive tract and carry those calories out with the waste.

Kimberly Snyder (03:09.388)
Mm.

Neal Barnard (03:36.585)
So you never absorb those calories at all. Your average person has no idea of any of this. So I thought, let’s make the information available, but more importantly, let’s turn it into food. Let’s turn it into everything from appetizers to main dishes to sides and desserts and everything. And so that’s been really fun.

Kimberly Snyder (03:56.91)
The recipes in here are absolutely amazing and colorful and beautiful. And thank you for pointing that out because it’s not just, weight loss doesn’t have to be this onerous, you know, sort of struggle. It can actually be delicious and easy. So one of the things that stood out to me, you talk about this idea that certain foods escort out the calories or we’re not absorbing the calories as much, but how does that play in with…

nutrient absorption, doctor, if we’re not absorbing the calories as much, one might say, are we getting the same nutrient density from the foods then?

Neal Barnard (04:32.155)
Yeah, your nutrient density’s not a problem. But where this research came in, I think the best study on this was done in 2017 at Tufts University in Boston. It was really a terrific research center. And they brought in individuals, and half of them were asked to eat white bread, white, you know, where the fiber’s been all taken out, and white rice. And the other half had whole grain bread, brown rice, where the fiber is still intact. And for six weeks, they ate these foods. And what they discovered,

Kimberly Snyder (04:49.292)
Mm.

Neal Barnard (05:03.419)
actually this is something my research team is never going to do. They took stool samples from everybody and they found unabsorbed calories in their stool samples and it added up to the people on the high fiber diet were losing all told about a hundred calories a day in that way. So it’s a gentle way of just subtracting some of the calories out of the diet. And so we want to add up all three effects. The calorie trapping is one, but you also have the appetite taming effect where you just

Kimberly Snyder (05:29.102)
Okay.

Neal Barnard (05:33.449)
you’re satisfied with maybe two or three hundred calories less than you would have eaten before. So you’re just eating less. And the third thing is whatever calories you bring in, you’re going to be burning more off. It’s like your body’s like a fine tuned race car where you’re just burning calories more. And so that’s why people lose weight.

Kimberly Snyder (05:53.39)
Why is the body burning the calories more efficiently with these types of foods, doctor?

Neal Barnard (05:58.921)
Well, we measure this in research studies where if you were in our study, I’d bring you in and you’d sit in a chair and then we put on a mask that you’re going to feel like an astronaut. It’s a mask. It goes over your mouth and your nose. And what we’re doing is we’re measuring how much oxygen you’re taking in and how much carbon dioxide you’re putting out. And with some pretty simple arithmetic that shows how fast your body is burning up calories. And so you’re sitting there.

And then let’s say I give you a test meal and I can give you different test meals. I could give you a stick of butter. And what you discover is that that doesn’t affect your calorie burning at all. It doesn’t give you any boost. And I could give you three pats of butter or two sticks of butter. I could give you any quantity you wanted and nothing happens. But then I say, stop. Let’s give you something else. A meal that has some healthy plant -based.

complex carbohydrates and fiber in it, plant -based proteins. And what you discover is that right away after the meal, your metabolism starts to rise. What I mean is your body’s burning calories faster. And that’s because it’s taking in those nutrients. It’s starting to digest them. It’s starting to absorb them. It’s getting into the cells and it can be used as energy. And it goes right up and it stays higher for about three hours or maybe a little longer, sometimes as long as four or five hours. Now, that’s good.

You have probably burned a couple hundred calories that way. But if you stick with it, let’s say you’re going to do the same diet, plant -based diet, without a lot of grease in it, because we’re not adding a lot of oil and stuff to it. You do this every day. Come back three months later. Sit in the same chair, put on the same mask, and have the exact same test meal. And what we discover is your body is not the same. Your body is burning calories.

Kimberly Snyder (07:28.27)
Mmm.

Neal Barnard (07:55.025)
15 % higher now because you stuck with it. So the meals themselves are calorie burners. But when you keep doing it, it adjusts your body so that your muscles burn calories. Your muscles are your big calorie burners. And if you have a lot of glop in your diet, if you have a lot of oil, if you have animal products in your diet, the fat from these foods interferes with their ability to burn calories. When that’s gone, they gradually recover. And so we see that 15 % extra boost in your calorie burning speed. Yeah.

Kimberly Snyder (08:23.31)
Wow, that’s incredible. So it’s almost like your body just becomes a more finely tuned machine over time. So it’s meal by meal. And then over the longterm, you just, I know in my own experience, when I became plant -based doctor and got rid of all the cheese and everything, just became easy, easy to, you know, feel fit and be the way that I wanted to be. And it wasn’t obsessive and numbers and all these little charts and everything. There was an easefulness in it.

Neal Barnard (08:50.025)
I’m so glad you said that. Because for many people, they have the experience where it’s getting harder and harder for them to find their way. A person might say, well, now that I’m 45 or I’m 50 or I went through menopause or whatever, there’s something going wrong in my body. And what’s really happening, actually, is that their cells are accumulating microscopic fat particles from the foods that they ate. And so their cells are slowing down. But I don’t care how old you are. I don’t care if you’re 40, 60, 80, or 100.

Kimberly Snyder (08:56.106)
Yeah.

Kimberly Snyder (09:02.4)
Yeah.

Neal Barnard (09:19.465)
If you change your diet, it will change what’s happening in your cells. And when that happens, you can metabolize more like you did when you were a younger person. It has nothing to do with the calendar, it has nothing to do with the age, and it is not a moral issue or anything like that. It’s just about getting out of your cells’ way.

Kimberly Snyder (09:37.454)
Wow. So before we go into your power foods, and there were some really interesting ones in here, doctor, can we just dispel a couple of quick myths? Because you said it gets harder for people. There are people that say to me all the time, and you probably hear this as well, I’m doing this keto, I’m not eating carbs or whatever, high fat, I’m eating all this animal protein and I am losing weight. And then I say, well, how long have you been doing this? And you’re like, oh, a few weeks, right? So there’s certain diets which may help short term, but then long term,

Um, you know, it’s hard for the body to sustain that and to actually grow healthier.

Neal Barnard (10:14.729)
And you wouldn’t want to sustain that. If a person is on a low carbohydrate diet, if what is taking the place of carbohydrates is meat or gravy and things like that, you wouldn’t want to sustain that because over a long run, that’s risky from a cardiovascular standpoint and probably risky for the brain as well.

Kimberly Snyder (10:31.822)
Some people argue nowadays, oh, high cholesterol isn’t a bad thing. Some of these basic tenets of nutrition have been challenged.

Neal Barnard (10:39.113)
You have to wheel this flat, isn’t it?

Kimberly Snyder (10:40.654)
What?

All right. Thank you, doctor. It’s true. I know we’re speaking the same language here and I see you’re a colleague of Dr. Michael Greger. We had him on here a couple of weeks ago too and he was… Yeah, we were laughing about some of the things that get circulated, but unfortunately this is so important to have these conversations because a lot of misinformation can be taken as truth and it can be very damaging to people’s lives, their health, their energy, their families. So…

Neal Barnard (10:53.161)
Okay, Dr. Graven, a wonderful person.

Kimberly Snyder (11:11.022)
Back to the research and I mean, you’ve done so much research here, doctor. Do you enjoy doing all these studies? I mean, you’ve authored again, more than a hundred scientific publications. Do you like the process of going through and the writing and conducting the studies?

Neal Barnard (11:27.177)
Well, I guess I would say it’s important. And also, the credit where credit is due department, we do a lot of studies here now. We’re involved in several very big studies. But there are other research teams doing really important work. And Harvard University has been doing lots and lots. And let me give them some credit. Because it was 2015 where the Harvard researchers found that certain foods, when you ate more of certain foods, people would lose weight. The blueberries, strawberries.

Kimberly Snyder (11:53.462)
Yeah.

Neal Barnard (11:55.707)
Blackberries, raspberries came in tops, followed by cruciferous vegetables, green leafy vegetables, melons, like watermelon and cantaloupe. All of these foods, it wasn’t a question of, well, those are healthy food. If you ate more of them, you would lose more weight. And the reason I mention this is that the researchers at Harvard found the berries at the top. And you think, berry, what’s in a berry? Well, the first thing you notice about a berry is its color.

The color is not just there to look cute. That deep blue color is what we call anthocyanins. Anthocyanins is a whole painting box that ranges from blue to purple to reddish. Some of the reddish ones are in strawberries. The purple ones are in blueberries. Researchers in the UK said, okay, if anthocyanins and these foods are associated with losing weight, as they were in the Harvard studies, what if we actually put this to the test?

And here’s what they did. They brought in 2 ,734 identical twins. Don’t try this at home. Yes, they did. How do you find that many? This is in the UK twin study. Everybody got a DEXA scan. A DEXA scan, you lie on a table and it’s a scanner that shows you where your body fat is. Is it on your thighs? Is it on your abdomen? And how much do you have? And what they found is that within each twin pair, the twin who ate the most anthocyanins,

Kimberly Snyder (13:08.718)
Oh my –

Neal Barnard (13:24.233)
had substantially less total body fat and specifically less abdominal fat compared to her genetically identical twin sister. In other words, genetically they’re the same, but their diets differ a little bit and you could see this dramatic reduction in body fat and especially abdominal fat with the anthocyanins. But two things I would say. The first is we believe that the reason why is a slight metabolism boosting effect of the anthocyanins.

Kimberly Snyder (13:27.66)
Wow.

Neal Barnard (13:52.169)
They do other things too, but we think that’s probably it. But the other piece of it is it wasn’t just blueberries. There are anthocyanins all over the place. If you go to the produce department, pick up a pear. Pear is yellow, but it’s got a little red blush on it. That’s anthocyanins. And it’s in a lot of foods. So when we bring those in, you get this weight loss effect. So I work with Dustin Harder, who is a brilliant recipe developer, and Lindsay S. Nixon, who is another brilliant recipe developer.

Kimberly Snyder (14:21.102)
Yes.

Neal Barnard (14:21.993)
And we found that not only are blueberries good, cinnamon is also good. Cinnamon is a metabolism booster. And so Lindsay made French toast with a little cinnamon in it. Dustin made a syrup with blueberries in it. And we put it all together and it’s delicious. I mean, you don’t put like a big glob of butter on the top. You keep it healthy. But it’s a weight loss breakfast with the power foods built in. And they went crazy. They came up with hundreds of these.

And it is so fun to see what you can do. So instead of dieting being miserable, I want the process of getting healthy to be empowering and exciting and something you can share. You could share, I mean, you’re not going to share medicine with other people. You’re not going to share a calorie limit with other people. You know, you’re not going to share deprivation with other people, but what you can share is my brownies. You know, you can share my carrot cake.

and you can turn out with them.

Kimberly Snyder (15:21.838)
There was a part of the book where someone said, oh, don’t tell Dr. Bernard about these treats or this dessert. And they said, this recipe comes from Dr. Bernard because it’s incorporating these principles. And this sweetness, this fruit, this feels very natural, right? We’ve kind of moved away. Parts of culture have said, oh no, no fruit, no sugar. But as humans, it’s always felt, my kids love fruit. You know, just keep it. It just feels so natural as humans to eat the fruit and to get that sweet taste.

Ayurveda talks about Madura, sweet, one of the key tastes. And so when we’re trying to make these diets, they seem really rigid and unnatural. They don’t, it doesn’t feel easy. It’s so challenging and it’s arduous. So what I love about this is that it’s colorful, it’s easy. These foods that you’re talking about are accessible. I want to go into a few more here, but they’re also delicious. Delicious.

Neal Barnard (16:14.217)
Yeah, they really are. And somehow I think people have come up with sort of a kind of a punitive history. Maybe we got it because we went to the wrong school or whatever was that happened where we felt to make progress, we have to suffer. So you have to count calories and everything else. So you’ve got to go to the gym and sweat for an hour. Now, going to the gym is great. I mean, exercise is wonderful. I’m all for it. But if you feel like you have to hurt in order to lose weight, that’s wrong.

Your body will do it for you. Here’s what I mean. Your brain has an appetite control center that if you give it what it needs, it will say, okay, I’ve eaten enough, I can stop. If you don’t give it what it needs, it’s not gonna work. Well, what it needs are actually delicious foods and I can show you what they are. You can trap calories as we were talking about. You can boost your metabolism, but in every single case, the foods that do this are tasty foods.

Punishment is not part of this. It’s supposed to be fun because if it’s fun, if it’s tasty, then it’s rewarding. You’re going to stick with it. You’re not only going to lose weight you didn’t want to have, but your cholesterol comes down. Your energy comes up. Your athletic performance gets better. So let’s have fun with it.

Kimberly Snyder (17:30.99)
Dr. I’m drinking my glowing green smoothie here. You could say that on YouTube. This recipe is one that I’ve been making for 12 years or more. And the core fruit in this is apples, pears, and lemons. So when I came across the section in your book where you were talking about the power of apples and pears,

Neal Barnard (17:33.641)
Hahaha!

Kimberly Snyder (17:50.126)
I didn’t even know this back then, but kind of intuitively I put it in there. There’s some, you know, sweet and delicious, but not overly sweet. So every day I drink this mix with tons of green vegetables, lemons, apple, pear. So tell us about, because so many people in our community are going green smoothie drinkers, tell us more about the magic of apples and pears. Every day fruit, we get them at the market. They’re not super expensive.

Neal Barnard (18:13.225)
We all grew up with the idea of an apple, the day keeps the doctor away. Apples are healthy. But then along came the low carbers who said, what? You’re going to eat an apple and apple has sugar in it. And you might say, well, wait a minute. Those are natural sugars that are actually good for your body. But anyway, the low carb movement kind of said that all fruit is a terrible thing. So researchers put this to the test. Do apples cause you to gain weight or not? And how much could you gain if you ate a lot of apples?

So they brought in a group of people and they asked them, I’m not making this up, they asked them to eat three apples today and again tomorrow and again the next day, day after day. I mean, I don’t know how many people are gonna eat three apples on any given day, but the research participants had to do it every day, day after day after day after day. And then they put everybody on the scale. They ate all these extra apples. How much weight do you think they gained? They didn’t gain any weight at all. They lose weight. And the reason you lose weight.

Kimberly Snyder (19:04.366)
How much?

Neal Barnard (19:10.153)
is because an apple is nourishing and filling, it has fiber, it’s got a lot of water in it, and you feel good with it. Now, you might, not you, but a person might binge on cookies. You could get a bag of some fudge cookies, or some Oreos or whatever, and you know, people might say, oh, if I had them, I’d eat 15 of them, I couldn’t control myself. But did you ever eat 15 apples? No, you eat an apple, or maybe two.

because it naturally says, we’re done. It’s a natural appetite control.

Kimberly Snyder (19:46.978)
You know, I watched my seven -year -old who loves apples and we get some of the smaller ones and sometimes he will have three in a row, but I never worry. He has his own natural sense of it and he eats, he feels great. You know, children, if you watch their natural eating habits, when you put really healthy food around, they will want to eat more of those, a little snosh on carrots, celery, and he’s not thinking about it.

Neal Barnard (20:10.097)
Perfectly fine. You know, we’re not cats and dogs. We’re not natural carnivores. Our cousins are all the great apes, whether we would like to remember this or not. Our closest biological relatives are chimpanzees, gorillas, bonobos, orangutans. And if you look at chimpanzees, they will find a tree filled with fruit. And they love it. They’re happy with it. They eat lots of fruit. And they are never eating ice cream. They are never eating cheese. They’re never eating meat. And they are not counting calories.

Kimberly Snyder (20:21.902)
Yes.

Kimberly Snyder (20:31.278)
Yeah.

Neal Barnard (20:40.041)
and they’re in sync with their environment.

Kimberly Snyder (20:43.342)
Do you think sometimes doctor people are over complicating some of the again back to basics and the research shows. So for instance a lot of people are wearing those expensive blood glucose monitors and you know those patches and say well an apple may be good for me or you but it’s not that you know certain timings and things do you think we need to be pay attention to those things are aware because it starts to get really confusing when you listen to what’s out there and everything so.

personalized and different for each person. What do you think about that?

Neal Barnard (21:15.401)
I think a glucose monitor is a good thing for a person who has diabetes and is having to regulate their medication use. Period.

Kimberly Snyder (21:21.902)
Okay, that’s it, got it. Because I don’t, because it’s like, I don’t know, for me, I used to feel really complex when I was counting calories and I had these little charts and then it just became really simple. And my recipes became really simple and it was more about colors and fresh and everything just worked out

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Handling Anxiety & Conflict in Kids (and Humans!) with Connection with NYT Bestselling Author Alyssa Blask Campbell [Episode 1013]

Week’s Episode Special Guest: Alyssa Trask Campbell Summary: In this episode, Kimberly and Alyssa Black Campbell discuss her journey as a parenting expert and author, focusing on the emotional landscape of parenting. She emphasizes the importance of understanding emotions, connection, and the needs behind children’s behaviors. The discussion covers various topics including self-regulation, co-regulation, the significance of creating safe spaces for communication, and navigating challenges like lying and bullying. Alyssa shares insights from her personal experiences and highlights the role of neuroscience in understanding children’s emotional needs. About Alyssa Blask Campbell Alyssa Blask Campbell is CEO of Seed & Sew, a platform that offers consultations and courses on emotional intelligence, as well as creating a modern parenting village. She has a master’s degree in early childhood education and is a leading expert in emotional development and travels the globe speaking on the topic. Her first book, Tiny Humans, Big Emotions, published in October 2023 from HarperCollins. Follow @seed.and.sew. Guest Resources: Website: Seed & Sew Book: Big Kids, Bigger Feelings: Navigating Defiance, Meltdowns, Anxiety to Raise Confident, Connected Kids Episode Sponsors: LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. USE LINK: DrinkLMNT.com/FEELGOOD ANIMA MUNDI OFFER: To get THE PUREST, MOST DELICIOUS PLANT-POWERED protein blend, infused with real vanilla and harmonizing adaptogens go to Animamundiherbals.com and use code: KIM20 to get 20% off your purchase! USE LINK: Animamundiherbals.com and use code: KIM20 to get 20% off your purchase! Episode Chapters 00:00 Introduction to Parenting and Emotions02:48 Understanding Emotions in Parenting06:01 The Role of Connection in Parenting08:50 Identifying Needs Behind Behaviors12:09 Navigating Punishment and Connection14:48 The Importance of Self-Regulation17:51 Co-Regulation and Emotional Intelligence21:09 Addressing Lying and Trust23:47 Creating a Safe Space for Sharing27:00 Understanding Fear and Vulnerability29:45 The Impact of Trauma on Parenting32:59 Conclusion and Resources SOLLUNA PRODUCT LINKS Glowing Greens Powder™ Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLY’S BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo Powered and Distributed by: PodcastOne Transcript: Welcome to the Feel Good Podcast, which is all about heart-led living and wellness. When we awaken the power of our hearts and let that guide us through our daily choices and decisions, through our four cornerstones, food, body, emotional well-being, and spiritual growth, we will experience the most incredible results and create more vitality, health, strength, peace, abundance, and love in our lives. I am your host, Kimberly Snyder, New York Times bestselling author, founder of Solluna, creator of the research-based Heart Aligned Meditation, wellness expert, nutritionist, and international speaker. I am passionate about supporting you on your unique heart and wellness journey. For more information on todays show please go to mysolluna.com for show notes and links. Let’s get started. Speaker 1 (01:29.13)So thank you so much for being here with us today and congrats on your new book. This is your second one. Speaker 2 (01:30.73) Yeah, yeah, my first one, Tiny Human’s Big Emotions came out in 2023. I was like 32 weeks pregnant when that one published, was a whirlwind. Wow. Yeah, that one hit the New York Times bestseller list, which was exciting. Yeah. And then a few weeks after it published, was doing well. Our editor reached out and was like, Alyssa, will you write another book? I was like, actually, I just need a nap. I’m so tired. And so I turned to Rachel, who I’ve worked with, had the privilege of working with now for seven years. And she works with me at my company. And I asked her she would write this bad boy with me. And she said, yeah. So we were able to do it. Well, I think this is so great because many of us are parents in the community or are thinking about being parents in the future or even not. feel like parenting books help us understand ourselves. And I can say as a parent, there’s been this incredible experience of feeling like I’m reparenting myself. And most of us are not learned. You we don’t learn. to handle emotions, have tools as you talk about in your book. And I went through this period of this, where it’s like, hmm, you know, it just felt a little sad and I had to process that. But I also think we’re given the, you know, the childhoods that were meant to be given. But I feel like this is, you know, this is big stuff we’re talking about here. Yeah, people often say they like come for their kids, but they stay for themselves. That so much of this work. We say if you have a nervous system like this works for you. We are really just talking about neuroscience and what it’s like to be a human on planet Earth and be in relationship with other humans. And man, it’s doozy sometimes. Yeah. Speaker 1 (02:55.63)Yeah, and I like how you talk about upfront. It’s not about trying to shield ourselves or our children from hardships because you know my nine-year-old now I can see him being more self-conscious about what he wears to school and Then he told me that there was a child like in one of the older grades who kind of made fun of his dog man sure now he won’t wear it and it just brings up stuff and It’s a lot like all the layers of kind of reliving what we’ve been through as parents. 100%. And I find for myself as a parent, there’s nothing harder than just watching your child experience something hard, like being made fun of, feeling left out, feeling that shame or embarrassment. And knowing that it’s not our job to take it away, but instead to be with them through those hard things to let them know that they can navigate this and survive it. It’s so hard. to do in practice as a parent is allowing it. Well, I’m not sure that all of us were even raised with parents that were aware that there was hardship. I wasn’t. I’m not just blaming my parents or anything. just I don’t think that’s how they were raised either. So I just know that there was a lot of things that I pushed down because I couldn’t handle them. Speaker 1 (04:26.614)And I think that’s ultimately why I turned to certain things like bulimia and eating disorders. I couldn’t digest life. And, you know, as adults, we continue to learn and grow and pass on, you know, more tools to our children. Totally, and we’re not gonna heal all the things and that’s okay too. I think of my friend, Dr. Linietta Willis, she’s an intergenerational trauma therapist. And she talks about our legacy blessings and our legacy burdens. And our legacy blessings are those things that we wanna pass on, that we inherited and that we want to pass on to our children in the next gen. And our legacy burdens are those things that maybe we don’t want to pass on, but also knowing that we’re not going to heal all the burdens, that some of them will get passed on and that’s okay. We get to give our kids the tools and the outlets to continue to heal and process. Yeah Speaker 1 (05:24.078)Well, I love how, and we’ll get into some of the more specific tools you talk about, but there’s a underlying theme of connection, which is, you know, in my work with the heart and just being connected to self and always, even if we’re not perfect parents, if we can stay empathetic, we can be connected. Our children will really feel that. 100%. And when we’re talking about different topics in big kids in this book, we talk about a number of different topics, but you’re right, the through line is not it. The goal isn’t to say, Hey, say this script at this time, or say these exact words or do this exact thing. The through line for us is how do you maintain connection and just stay in relationship with each other and recognizing that Yeah. Speaker 2 (06:13.336)Sometimes relationship is messy and hard and sometimes it feels good and easy and you’re not failing if you’re in conflict in relationship or you’re in the messy hard parts. That’s just a part of being in relationship with each other. Right. Well, you know, as you say, these tiny humans and then middle childhood, there’s different things happening on in their brain and their prefrontal cortex and the way that they process information. So I want to ask you as a parent, you know, some real questions. And then of course, it will illustrate some of the information that you share in big kids, bigger, bigger feelings. either you or Rachel use an example where, obviously paraphrasing here, but I think it was one of the daughters. was teasing the sibling. then the mama, which was you, Rachel, said, well, no screen time tomorrow, if you remember this. And I think as a parent, sometimes we see behaviors in our children. And in our family dynamic, our older son, who’s four years older than our younger son, who’s now five, sometimes he’ll take his choice because he can, and he’s bigger, or he’ll do things. And as hard as a parent, like we don’t know. Sometimes you wanna say, because my kids don’t get screen time except on the weekends. So sometimes I’ll say something, well, next Saturday you’re not gonna get your 30 minutes of screen time. like you said, it’s punishment, give, take, but sometimes you don’t know what else to do. Totally, yeah. Well, and that’s real and a part of just being a human on planet Earth too, that you’re not always gonna in the moment have the answers. So giving ourselves grace is so key here too. But in an ideal world, what we’re looking at is trying to identify, we get to be like a detective and see what’s the need that’s driving this behavior. So when your older son comes and takes that toy from his younger son, is it a need for connection? Speaker 2 (08:08.768)Is he really trying to connect or engage or get somebody’s attention, which is a connection? You get so much attention though. Some of our kids, it’s like a leaky cup. It can feel like a leaky cup for connection. I have a high connection seeker. My daughter’s a high connection seeker. And it can feel like there’s not enough connection in the world that will be enough for her. And my son is not a high connection seeker. It’s almost like it feels easier to fill his connection cup. But also for him, his sensory needs are more demanding than hers. we all just have our own little blueprint walking through this world. But when we can look at what is the need driving the behavior and we break these down into two categories. We have sensory needs and we talk about the nervous system, the nine sensory systems which we can get into. But when we’re looking at that, we’re really looking at are they under stimulated or overstimulated? Are they hungry? Are they tired? Do they need to move their body? Do they need a break from stim? They need to chill. Right, okay. That’s more easier to decode in a way. Speaker 2 (09:11.822)For a lot of us, we grew up in cultures where sensory needs were seen as needs. Food, water, movement, were seen as needs. And connection needs were often seen as wants. It was like attention-seeking behavior, and that was a negative thing. And it wasn’t seen as, you need attention, that you have this need for inclusion or belonging or knowing that you’re loved or worthy or valued. so for a lot of us, the connection needs can actually be quite triggering. where it can feel like, my gosh, this kid’s so needy. They need so much. And that’s our own bias coming up into play and being able to recognize that is half the battle. And then really being able to see like, okay, this is a need for connection. And maybe I just spent a bunch of time connecting with this kiddo and maybe they’re a high connection needs kid. And so what are the outlets for that? Great. Speaker 2 (10:07.154)And we give some examples in the book. And I was actually, was just at an event down in LA where we were, I was met with a group of a hundred moms and we were talking about exactly this. Like what are ways that we can help our kids? Like if I can’t give them more connection in this moment, I’m cooking dinner or I’m trying to do something. What are outlets for that? And we have things like journaling back and forth or being able to call a friend and chat with them on the phone or. FaceTime a grandparent or a cousin or a friend or an aunt or uncle and find ways to have that outlet that’s not always directly from you as the parent or maybe even from the sibling who might have lower connection needs and kind of needs a break to be by themselves for a little bit. Right. Okay. So would you say as a parenting expert, Alyssa, punishment or taking things away doesn’t really work? It just doesn’t solve the problem. What we’re going to do is we’re responding to the behavior on the surface. As long as we’re not meeting that need, you’re going to keep seeing new behaviors pop up because the need doesn’t go away. Right? In the same way that if you had like a baby who was hungry, you could bounce them and shush them all day long, but until you feed them, they’re not going to stop crying because they’re hungry. And if we have a child who needs to move their body or a child who needs to connect, we might put out the fires on the surface, but until we meet that need, you’re just gonna see new ones pop up. Speaker 1 (11:40.226)Do you think that there’s some children in the way that they’re, you know, finding their way in the world? Like my older son is very mischievous, for example. Slime in my farm boots and he thinks it’s hilarious and he laughs like he’s always… Pranks like he loves it. And he just thinks it’s hilarious. And he gets so much attention. Again, like always, all the time. Do you feel like maybe some of this behavior is, you he wants his… He would. Speaker 2 (11:54.888)Such a connection seeker. Speaker 1 (12:09.57)get a rise out of his brother and. really from a place of connection. I want your attention. want you to notice me. brother. From anybody, right? Our high connection seekers, they’ll seek it out anywhere. we can help them identify that. I would say things like, that was a silly prank that you did, or that was silly joke. Did you want me to laugh? Were you trying to connect with me and help kind of bridge that awareness for them of when you’re doing these things, it’s because you want to connect. That’s how we help build their awareness of what is my need. So then when they grow up in the world, they can move through the world knowing, when I feel this way, it’s because I’m hungry. When I feel that way, it’s because I’m tired. When I feel this way, I need to move my body. When I’m doing these things, it’s because I need to connect with somebody, because I need to feel that sense of connection and belong. you Speaker 1 (13:07.278)As many of you know, I’ve been drinking our beloved Power Protein Smoothie Community Recipe for many years. And I do this day to day as a great way to get energizing protein into my day without feeling too heavy. Usually I drink it in the early or mid afternoons. And lately for the protein, I’ve been using the most pure, delicious vanilla chai plant-based protein blend that I want to share with you by Anima Mundi. This protein is made from pumpkin seeds, brown rice, sacha inchi, and pea, and it contains adaptogens like astralagus, ashwagandha, and aluthero, which all have been known to help support recovery, enhance performance, and help the body adapt to everyday stress. It also has digestion-boosting warming ingredients. You know we love that, like cardamom, cinnamon, and ginger. This protein tastes delicious and there’s a subtle sweetness to it which comes from the vanilla and the monk fruit. It’s a way to deeply nourish your cells with amino acids, complete plant-based protein. To get this delicious plant-based blend, please go to anemamundiherbals.com and use code Kim20 to get 20 % off your purchase. Again, we’re talking about the amazing vanilla chai protein powder. That’s anemomundierbals.com code Kim20, A-N-I-M-A-M-U-N-D-I-H-E-R-B-A-L-S.com code Kim20 to get 20 % off your purchase. In a world that is constantly promoting health fads and quick fixes, we can never get past the importance of the basics, such as creating optimal digestion, eating whole foods, and hydration. Yes, hydration. When we are optimally hydrated, our skin glows and is nourished, and it greatly helps us avoid headaches, cramps, fatigue, brain fog, and weakness. Besides water, we need electrolytes, which need to be replenished like probiotics. Every morning in my room temperature water that I drink first thing, Speaker 1 (15:27.99)I add a packet of Element electrolytes, usually the watermelon or raspberry flavors, which contain a science-backed mix of magnesium, potassium, and sodium. Element contains no sugar or artificial colors or fillers. I highly recommend that you also incorporate electrolytes into your routine as well to optimize your hydration, which your body, mind, and heart will greatly benefit from. And for now, our amazing community listeners, We’ll get a free sample pack with any element drink mix at www.drinkelement.com slash feel good. That’s eight single serving packets for free with any element drink mix purchase. Please go to www.drinkelement.com slash feel good. That’s www.drinklmnt.com slash feel good. Also check out the new element sparkling, which is a sparkly, fizzy electrolyte water if you love fizzy drinks. Speaker 1 (16:34.958)I’ll just tell you a fear as a parent hearing this is, again, he gets so much attention. Again, everybody says it, right? I pay so much attention to E. So I guess my fear is if he’s still wanting more, what if when he grows up, he gets into unhealthy relationships or he just always has to be in a relationship because of that. I want to reframe, like, you’re looking at intimate relationships. I see most often with our high connection seekers, they often actually seek it out even much outside of intimate relationships in friendships and in other spaces where, like, they might be the human who corrals kids to, like, all get together and play a game or they can often be, like, leaders in a pack where they… are so many outlets for connection that it’s not just an intimate one-to-one relationship. There are so many avenues for it. And as they continue to grow, they’ll find places to connect in different ways to make that happen. And we can support them along the way. But these are humans who it’s a superpower and we need them in this world. My daughter is like this. She is a high connection seeker. She walks into a room of 100 people she doesn’t know. And she’s like, my God, yes, 100 new friends. She’s 20 months. And she’s four? my gosh. and do you think that correlates with being an extrovert? Yeah, a lot of way. Speaker 2 (18:00.494)A lot of our high connection seeking kiddos are also extroverted. You a little bit have to be because it’s going to fill that cup, right? That like when you’re in that, although I just had a kid pop into my head who I when I was teaching and he was five years old and he had high connection needs, but he was an introvert and he would seek out more one to one like peer connection connection for me as a teacher. But he would look forward in those kind of smaller groups. activities and avenues, but he would glom on to like other kids and just want to be near them and want to talk to them and want to share and yada yada. But it was like he had one or two good friends in each space. He wasn’t like, I want to hang out with everyone in the class. Well, so there’s natural extroverts, introverts, connectors, like you said. How do you think this relates to, and you know, this is sort of on a spiritual level and in yogic traditions, you talk about the true self and self connection, which is self-effulgence and fulfilling and being so connected to the love inside that you wanna share it with people, but you’re not needing it. Yeah, I think that we’re, I’m going to pull in the like neuroscience and too. When we’re looking at this, I want to recognize that there’s not a human on the planet where there’s a one size fits all. Right? all of us, our nervous systems operate differently in the way that we integrate stimuli, the way that we integrate the world around us and make sense of it is different for all of us. And for some kids, they are their superpowers. I can noticing the details. or they know if something moves in their environment. They can get really dysregulated by like piles or clutter or things like that because they’re super attuned to the visual stimuli in their space. Some humans who sound, they’re really aware of the sounds in their environment and they can get really overstimulated by sound, especially if there’s competing sounds happening. Some kids who notice the details of how clothing feels in a heightened way. It’s too itchy, it’s too tight, it’s too something. Speaker 2 (20:02.378)And I look at these as superpowers, that they’re really good at noticing, they’re very attuned to those senses. And there are some humans who aren’t as attuned, and for them, can, it then appears as though they can maybe be more easygoing or they can move through the world differently, because their brain isn’t so hyper-focused on like, my gosh, what is that noise? I can’t stop hearing that clicking sound in the background and kind of tuning into those things in different ways. And so when we’re looking at the integration of all of that stimuli. We go through the nine senses in the book and outline it. But I think it’s really important in then saying like how you integrate them then determines how you show up in the world and what you need from the world around you based on how your nervous system is integrating that stimuli, because it’s going to find kind of homeostasis and regulation in different ways based on your unique nervous system. Does that make sense? It does to me. It sounds a little complicated to explain to a child. for sure. I’m going to break it down in different words to Yeah, to a kid. we this so the bulk of the work that we do at Seed is in school systems. I work in schools, elementary, middle schools, and then in childcare programs. And we teach teachers like how to talk to kids about this. How do you teach them about their nervous system? Totally. Well, there’s this idea of self-regulation even is something I think we need to really break down that and self-regulation. Speaker 2 (21:32.404)You teach self-regulation through co-regulation and self-regulation isn’t one size fits all. Wait, so say that again for a moment. mean co-regulation, you regulate yourself and then you’re in the space and then… You know, it’s like goosebumps. It’s almost like the science of heart coherence. Well, our hearts are giving off a magnetic field that’s 100 times stronger than the brain. So when we’re more emotionally calm, you talk about emotional intelligence and the more coherent, our heart rhythms are smooth and our… borrowing your comms. Speaker 2 (21:52.108)Not anymore. Speaker 1 (22:06.306)Brains are nervous, everything’s in sync. People around you feel that. Totally. So as we calm ourselves, we can calm our children more. That’s right. I think of it like the difference between a thermometer and a thermostat. A thermometer is just going to read the temperature of the room, you’re going to join it. A thermostat sets that temperature. And in order to set that temperature, you have to be mindful of your own regulation. So often we want kids to regulate for us. We want them to get calm for us when we can’t. Right. Yeah, I see parents who are literally screaming in public. Yeah. And they’re like, you calm down. We’re at the playground and I heard this, this mom didn’t know we were there. We were in the bathroom and she was like talking to her two girls and then me and my younger son came out and she was like embarrassed. I mean, I felt bad for her because obviously she didn’t want, no one wants to be that person. Nobody wants to be in that state where their body feels so out of control that you’re like, need the humans around me to change their behavior so I can feel in control. And so so much, that’s why I said so many folks, they come for the kids, but stay for themselves that we dive into what is, how does your nervous system work? What does it look like to learn how to build your own self-awareness and self-regulation so that we can then navigate co-regulation with our kids so that Speaker 2 (23:28.098)when our kid comes in and they roll their eyes and they slam the door and they give a sass or the sarcasm or whatever, that we can be the calm force in that moment. And it doesn’t mean I don’t hold boundaries. It doesn’t mean that any behavior is allowed. It does mean that I am really working on, okay, how do I calm my body so that I can respond with intention instead of react from a place of dysregulation. So let’s play this out for any mamas out there who have teenagers or getting close to teenagers, not there yet. But although I’ve seen some behavior from my nine-year-old defiance and disrespect, which you talk about in the book. Let’s say your teenager comes home and you say, or, hey, I’ll be the teenager. Well, it seems like something happened at school today. I’m fine. Yeah, I am here if you want to chat. Would you like space or do you want to talk about? Speaker 1 (24:30.862)Why are you so annoying? Why are you always trying to say that to me? I love you so much. I’m going to be cooking in the kitchen. If you want to come touch base, that’s where I’ll be That’s not a fun. Okay. Let’s do another one. Yeah. I mean, so it’s a center. You’re the center and you’re not trying to grab. Okay. I love it. I’m not taking the bait. Right? Like the bait is all, that would be me joining their energy. And I’m saying like, I’ve got you. I’m still calm in your storm. Okay, let’s do this one, which I have experienced where my son will call me by my first name and I don’t like it. Sure. Okay, so I’ll be the teenager tween, okay? Yeah. Comes home from school. Hey, Alyssa. Speaker 2 (25:15.544)Hey, did you want my attention? I heard you use my first name. Alisha? Yeah, it does sound like you want my attention. I’m here if you want to chat or hang. Lyssa, Lyssa! Yeah, come

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This week’s topic: How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard

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