SYSK Choice: Interesting Math of Everyday Life & Lose Weight Without Dieting
Today on something you should know you swear your morning. Coffee improves your mental function and help shifting but it doesn't really and I'll tell you why then you math all the time every day in your life and yet there's so much we don't understand about it if you would ask what the one biggest thing that people don't know about math is that math is not finished. The truth is that you know in this time and this place more. New Math is being created in progress and faster than any other time and place in the entire history of humanity. Plus of course people work harder when there's a reward but it depends on what kind of reward and dieting just about. Everyone who's tried knows the weight loss doesn't last. They don't last because people aren't willing to live like that forever. That's why you need to light your life while you're losing the weight because if you don't you won't keep living that way all this today on something you should know. I need a little boost. Mobile my old phone is painful without boost mobile. I got an old phone in my life. Say I feel so allow. I'm switching to boost getting four phones for free. Samsung Galaxy from our whole family switched to boost mobile and get four free Samsung Galaxy phones on our super reliable super fast network. Step UP WITH BOOST MOBILE THREE MINUTES IN NEW CUSTOMERS. Additional restrictions apply. See BOOST MOBILE DOT COM for details. Something you should know fascinating Intel world's top experts and practical advice. You can use in your life today. Something should now Mike carruthers. Hi welcome come on in. It's another episode of the something. You should know podcast. If you're a dedicated coffee drinker as I am. You have probably heard that coffee or more specifically the caffeine in Coffee. Improve Your mood and your ability to think and focus and even remember right. In fact I recall years ago. Coffee was known in advertising coffee. The tagline was coffee. The think drink coffee may not be improving your mental function in the way you think it does yes. Studies do show that these mental improvements occur when people drink coffee. But there's a flaw in the research. Listen to this John Hopkins. Medical schools showed that the reason a person's mood and cognitive function improves when they drink. Coffee is because they've experienced the negative effects of caffeine withdrawal overnight from the day before the caffeine. That you drink in the morning is just bringing you back to normal after the effects of caffeine withdrawal overnight so coming off caffeine reduces your cognitive performance has a negative effect on your mood and what the caffeine is doing in the morning. It's just it's just bringing you back to normal in other words if you give coffee to someone who doesn't drink coffee in the first place. Their cognitive performance will not improve much. If at all and that is something you should know. Math is an important part of your everyday life. Even though you often don't think about it in many ways mass get you through the day in helps you to think can help you figure out what's right and wrong Jordan Ellen. Berg is a mathematician. He's also a professor of mathematics at the University of Wisconsin and he's author of the bestselling book how not to Be Wrong. The power of mathematical thinking and. He's here to lift the lid off of math and discuss just how important it is so Jordan. I remember thinking in school and might son. Owen tells me all the time because he's in school that he's learning things in math that he's never ever GonNa ever need in his entire life. I say he may not use that exact computation. He may not solve that particular problem he was asked to solve. He may not need to know you know how long the shadow of that particular ladder is against leaned against the House of that particular height at that particular hour of the day But the skills that he's building the ability to take a problem and break it down into its component parts and salvage one in sequence. That's one of the basic mathematical skills Another basically my write about this law whenever about Algebra because this is one area where people are really what is this for. What is Algebra for and what that's training you to do is to say if you see the output of some phenomenon. How do you figure out the IMPO Algebra? You're saying okay if five x plus eight equals thirteen. What was ax? That's what we do in any situation in life where we see. Let's say the result that we want. Let me let's say we're like politicians right there. Some results we WANNA get and we say okay. What policy would we have to make to get that result reverse engineering? And that's fundamentally what Algebra is so give me an example of how math solves a real world problem this. This'll help me with my son next time. He says. I don't need to learn this because I'll never ever need it again. So what's an example of real math solving a real problem? I think I think people love This example of of the missing bullet holes. I don't Scientists IN WORLD WAR. Two were trying to figure out how to armor the planes. They were sending missions over Germany and they saw very interesting phenomenon that the planes would come back and they wouldn't have bullets distributed evenly over the whole plane. There was like more bullets in a few on the fuselage and less boards engine. Because it's really important information. GotTa figure out. How much more are we have to put where the planes are going ahead in order to protect them but what they realized after thinking about it? A little bit more is it. That was completely wrong strategy. You had to put the armor where there weren't any bullet hole not very weird. Why would you wanNA armor the parts of the plane? That weren't getting hit and the answer is that it's not. The Nazis couldn't hit the plane on the engine plane. So we're getting hit on the engine. We're not coming back from the missions. And that I consider to be a fundamentally mathematical insight. I mean if I had to sort of sum up the mathematical approach to life in one sentence. They would be. Don't just answer. The question asked whether it's the right question. Wow think about that. They didn't need to put more armor on the plains where they were getting hit by bullets. They needed armor the plains where they weren't getting hit by bullets because that's where the planes were getting hit. The didn't come back. I mean that's genius is simple but really that's genius. I don't think this is unique to math. I think in general we are our way of schooling is about. What's the right answer to this question? If you get enough right answers you get a good grade on the test And you move on right. Fundamentally learning is one of the things about is getting the right answers to questions but if we wanted to develop really powerful thinkers and citizens and participants. We need to do both of those things right. Not just answer questions correctly but keep the questions themselves and asked whether the right questions and I think math is an incredibly powerful vehicle for developing that one of the things that happens a lot now. Is People throw around statistics data and and say and see. That's why this is true. You talk about how you know you. We can be very misled by data. If we're not careful right and but the the most important words in that sentence are if we're not careful because I think we have the capacity to be careful and as a teacher one of the things I'm trying to do is help train people how to do that because I think one thing that I think is a bit of a negative right now. Is that people have become aware that statistics can be used to mislead. If people are not vigilant if people are not careful and unfortunately I think as a result people have gotten a bit nihilistic and just like you can make numbers say anything you want like some statistic inconsistent with my worldview. I'm just GONNA assume that that person must be trying to fool me and then you have no place to stand right if you've just decided. I'm not going to believe anything because I believe statistics are lying boy. Then you're just like floating in space with no solid ground to stand on like no capacity to make reasonable decisions so you know what I think is just as you say that. If you're not careful yes you can be fooled but if you are careful thinking about the numbers and thinking about the physics is of absolutely fundamental important than like understanding how the World War can you give me an example or two of statistics. People have used that upon closer examination. Just don't hold up. Well I like them. What I'm from right here in Wisconsin where Our governor said you know half of all the jobs created last month in the whole United States were created in Wisconsin. That's an amazing statistic Wisconsin Rights as quite impressive. If like half the whole country is job. Growth came from Wisconsin. Other states right must not be doing very much in terms of jobs. And here's the actual situation that in fact there are plenty of states created more jobs than Wisconsin. How could that be if Wisconsin had half of all the job growth? How could any Steve Make more? Well the answer is lots of states had negative job growth right lots of positive lots of negative it all up to some number. That was pretty close to zero so that each state that had an job growth at all was counting for about half of that. So one reason I find that so such an interesting example. Is that that number that the governor said was not false. It was like literally the case if you had all the job. Positive negative over the whole country is a rather small number and Wisconsin's job growth with fifty percent of that never had Minnesota. It's very next door to us. Minnesota's percent of that so I think what's look politicians are going to sort of say whatever suits their interests right. I mean there's no question there what's interesting there is that it's not typically people say numbers that are not true. It's that they say things that are true but are intended to mislead right. That number is intended to make. You feel like boiling. Wisconsin is like the top job growing state In the whole country. He didn't literally say that. But it's intended to make you think like that and that's another example of how I think. Math is not just about saying. Is this number correct or not? Mass should be about saying wait. Is that number even the correct number to ask for or should you have asked them different number speaking with Jordan Ellensburg. He is a professor of mathematics at the University of Wisconsin and author of the book. How NOT TO BE WRONG? The power of mathematical thinking. Have you ever seen someone sick or injured get airlifted in a medical helicopter and thought poof? That's tough glad that's on me but the guy in that helicopter probably thought it would never happen to him. The truth is unexpected. Events can happen to you. Are you prepared if a medical emergency arises and air Medicare network membership can provide air medical transport to the nearest hospital with no out of pocket cost? It's important to know that insurance may not cover all the costs of a medical emergency and even with insurance co pays deductibles can be substantial for as low as eighty five dollars a year and air MED. Care Network membership covers you and your entire household. That's why I have it. It gives me peace of mind knowing. My family is protected. So I invite you to join me and three million other members of the nation's largest air medical membership network right now as something. You should know listener. You'll get up to a fifty dollar gift card when you sign up for a new Air MED. Care Network Membership Visit Air Medicare network dot com slash. Something and use the offer code something to get your Gift Card when you join. That'S AIR MED. Care NETWORK DOT com slash. Something offer code. Something it's spring and with the Home Depot in your corner. There's never been a better time to be a doer with new ways to knock more projects off your list. Download our APP for new tools like image search. Snap a picture of something. It'll tell you what it is and our product locator will lead you right to it in the store can make it to the store we have a truckload of convenient delivery options from time saving tools to game changing innovations. It's a good time to be a doer. This spring at the home depot doers. Get more done. Us only so Jordan. How else do we use math? Maybe even unknowingly like you were talking earlier about. You know we do use math. And that's why we learn it in school because we're gonNA need it but but are there other things that we think. Well that's not really math but but actually it is. Yeah I mean I think you know. Basically our whole decision making apparatus or we have to Make some kind of mental compromise between different needs that we have right every decision we make. We are weighing different things that we want. What's my short term goal? What's my long term goal? How much more am I gonNA wait. My short-term goals the my long-term goals whatever have different goals that are in conflict. How much weight each one That is not a purely mathematical problem. But it's at least partially mathematical problem. And I think One thing that's really interesting is just people's attempt to say like what quantitatively is going on inside the human mind way these especially when you know. I'll places comes up all the time. There's a lot of times you have to figure out whether you want to do. A or B but the outcomes are uncertain. You don't actually know for sure what's going to happen and then you're talking about probability and then you're definitely talking about math. One area. That people know is math and know that when they look at the math. It's really The odds are not in their favor. And that's you know the lottery and gambling in Las Vegas and those things but somehow the mind doesn't seem to care and we do it anyway. You can ask ten economists and Mathematicians Decisions and get ten different answers about why people play the lottery win in the long run. You'RE GONNA lose after people didn't lose money in a lottery in the long run there wouldn't be lottery because the whole point of the lottery is to generate money. I mean that's just like that's a simple economic fact where I come down. That is that people are mostly not playing the lottery as a rational investment vehicle. They're playing lottery. Because I mean the word playing tells you a lot right. They're playing the lottery because they find it fun to gamble in the same way that they would have fun like going to the movies or something like that. And they're spending that kind of money for some combination of yet. Maybe hoping to win something but also being entertained and somebody does win so it could be me. It could be but I don't think that should be your primary reason. I think your primary I think what you're getting for your two bucks is the fun of thinking about it being you. Is there much new in math? I mean do. Do you discover new things in math the way science discovers new things in science? Absolutely and actually. I'm glad you asked that because I think if you would ask me. What's the one biggest thing that people don't know about math? It's that math is not finished. I think a lot of people think a map addition somebody who lived long time ago. The truth is that you know in this time. And this place in the United States America more. New Math is being created progresses faster than any other time and place in the entire history of humanity. I mean it's really look a privilege to be present at this incredible flourishing of new techniques like new ideas new discoveries new theorems It's really I mean it's really quite amazing given all that you know and all the work you've done can you give me a couple three four five things that you wish people understood better when it comes to math in everyday life. I'm sure I mean so. Some of them are the ones we've already gone over. That new math is still being created. Today that it's like a living subject in fact incredibly healthy You know another one. This is the big one is that I wish people could be more comfortable with uncertainty. I saw something the other day. That absolutely appalled me. They said that the Canadian Weather Service won't ever say that there's a fifty percent chance of rain. And why won't they? Why won't they tell you? The fifty percents chance of RAIN IS BECAUSE PEOPLE GET UPSET. And they're like well we need an answer. We need to know whether it's GonNa rain soon. Tell us whether it's like sixty percent or forty percent. You've got to make a decision and that's of course complete nonsense because sometimes it is fifty fifty. Why shouldn't they say fifty fifty when it is and I think what people are looking for is I mean I think what the misconception? They're the people are saying. Well I want an answer. Yes or no. Is it GonNa rain or not? They say sixty percent there like you said it was going to rain but of course that's not what it means right. It means that it might rain. And we think it's more likely than not that a will or if they say forty percent it might rain and we think it's more likely than not that it won't or if it's fifty percent. They're saying like yeah I can tell there's a fifty fifty chance if a rain. I think it's a little and I do think it's something that I would. I would like to get out there. That people should be more comfortable with for many real world questions. The right answer is not yes or no. The right answer is that there is uncertainty. I mean and that's true of the weather. It's truth tomorrow's weather which is pretty well. Modeled mathematically physically all the more than when we ask questions about like matters about the way. Behave or like political questions or stuff like that I think people sometimes having misconception that when you do math with that means you get a yes or no answer but for real problems. It's much more likely you're GONNA GET ANSWER. That has a certain degree of uncertainty in. And that's not somebody kind of hiding something from you. That's the truth. That's not how we think of math though we do think of it as as one in one is too so the answer should always be definite. Not Vague or not. You know uncertain that maths should be very cert. Yes and that misconception. I would love to overthrow. What about just in how people deal either with. I don't know other people their car. Whatever that how math plays plays into that maybe unknowingly. Your car is a perfect example because people are costly make medicine I drive an old car. I don't know what you drive. I drive a two thousand one Subaru. And like definitely you know that means that you go in and it's the thing that needs to be fixed and it's like kind of expensive and you gotta decide. Is this the moment where I'm going to get a new car or am I going to say this? You know what I mean. And that is a question that has lots and lots of aspects. It's not a pure math question. But it's partly a math question because you gotta say like okay. How much more money am I willing to spend in this car? How much do I want a new car? How much is that worth to me? I think people are not often like opening up a spreadsheet and doing that computation when they make that decision but at the same time I think that in some way even if they don't formalize it by writing down numbers they fundamentally are thinking mathematically when they try to compute that trade off versus. How much do I not want to spend this money now? For how much do I want to buy a new car later? Like how much am I gonNA enjoy a brand new car? And how much? How does that translate into dollars my bank account and CETERA ET CETERA ET CETERA? That there using fundamentally mathematical about that. Yeah one of the. Maybe it was you who told me this when we'd talked previously one of the things that that I've taken to heart and actually try to incorporate is I don't remember the example but let's say you're taking a trip and you plan out how you're you know you're going to the airport. You're going to get on the plane. You're going to end you know. Chances are everything should go ok but eventually things do break. Your your car won't start or they lose your luggage or something and we never plan that into the plan. But statistically it's GonNa happen sooner or later and if you don't plan that into the plan you're going to have trouble right and it's funny because it's the exact flipside of what you were saying but lottery somebody who's going to win the lottery right and in the same way like somebody in your out. Their car is gonNA break down today. Somebody's GonNa get into fender benders. That is happening to somebody and it might be you right and and eventually it will be you at at. Something's GonNa go wrong if it's not the fender bender. It's the car breaking down or it's they're losing your luggage. But nobody's life goes perfect and yet when we plan life we planet to go perfect. Yeah I think that's an area. Where if you talk to professional planners like they don't right if you like talk to the person who runs the subway system of your city. They have they have redundancy. Might they have background. They have a backup plan. At least I hope they do. Intercity is run properly right that if the person whose job it is not to assume that everything. That's GONNA run fine right. Yeah and that's a very mathematical job. Yeah it is. It is but we tend not to A. We've that in. We tend to assume that everything will go just the way we planned it right and I think in some sense. That's exactly the point about. I think it truly mathematical point of view doesn't say okay. I have this formal binary plan where each thing follows from the next thing and this is exactly how it was gonna be. I think the truly mathematical way of thing that at each step. How much uncertainty is there? And whether it's going to be exactly the way I predicted because it may be that if your plan is very complicated and has like twenty five steps the chance of the whole thing going through without a hitch might actually be pretty low. Lastly you know when I watched the Big Bang Theory and I see Sheldon with his white board and he's doing these equations that go on and on and on is that real. Is that math? Is that what you guys do? I mean do we right on the equations on a Whiteboard at yes. Do I see that character as like the role model that I want to be the public image of math l? Now but but do you. Do you get excited like he gets excited about equations. And do you stay up all night thinking God. This is just the greatest thing in the world too old to stay up all night now but I used to but I do. Yeah look I think when you're out addition you know you you get in bed like that's what you think about when you're falling asleep and if you wake up in the morning and a little too early it's before the alarm and you can't get back to sleep like you think that's what you're thinking about right that's always there with you. The great thing about being a mathematician. You're never bored. Well perfect well. I think that's an excellent peek inside your mathematical mind I've been speaking with Jordan Ellensburg. He's a mathematician professor of mathematics at the University of Wisconsin and author of the bestselling book. How NOT TO BE WRONG? The power of mathematical thinking. There's a link to his book on Amazon in the show notes for this podcast episode. It's macy's VIP cell with an extra thirty percent off designers that rarely go on sale when you use your couponer macy's card that's big savings on the season's best friends like head to toe neutrals. Modern florals hops of coral. And more plus use your coupon to take fifteen percent off beauty two or check out great spring specials for you your family and your home plus everyone gets free shipping on purchases of twenty five dollars or more now at macys dot com savings off regular prices exclusions apply Napa know now at Napa get a free chase. Elliott racing have with any twenty five dollars. Purchase Seta Breaks. That'll cover it new battery. Pat Worthy replacing an air filter then adding on wiper blades and headlamps just to break twenty five bucks chase approved so get what you need and a free. Chase Elliott hack quality parts helpful people. That's NAPA know how how participating auto part stores while supplies last offer ends three thirty one twenty as a Category Dia books sell really well and there are plenty of diet programs that also do really well and yet as a population we continue to get heavier and I think most of us are in agreement. That diets don't really work people go on diets. Then they go off diets and they ended up gaining the weight back and often end up gaining back even more weight. Dr Yanni Friedhof is an MD. And he's really looked at this whole issue of dieting. And what happens and why they fail and he is also author of a book called the Diet Fix. Welcome Dr Friedhof. So why do you think that? Even though people know the diets are likely going to fail. We keep trying them why well so I think that ultimately diets fail because we are taught by society as a whole that success and suffering are synonymous with one another you know whether it's TV shows like the biggest loser that really hammers home. The point that it's perpetual suffering or if it's just the media or friends and family we think sufferings are ticket. Most people don't want to suffer forever and so they undertake short-term efforts of suffering that don't last night at the effort or the weight loss right well and that's most people's experience and not only does it not last but people end up putting even more weight on right. That's right so people regain quite regularly anyway that they've lost through suffering what can be really traumatic and challenging is doing that many times and considering south of failure with each so again. We're taught that if we regain our our weight we've failed. We didn't have willpower. We didn't try hard enough for wanted badly enough. Feeling perpetually like failure at something that for many is a very important thing can erode person self-esteem and really even lead to frank depressions and difficulties with self efficacy and body image even interpersonal relationship. So what's the answer? Well so I think the answer is changing our attitude about what success looks like and so I tend not talk about things like Body mass index tables or ideal weights. What I'm trying to help. People cultivate is what I like to refer to as best wait. Which is whatever way to person reaches living the healthiest life that they can honestly enjoy. 'cause truly there will come a point. Where a person cannot happily eat less and a point where a person cannot happily exercise more and their weight. Living with that life is what I would refer to as their best. Wait because if you can't happily do any better you're doing your best and I think that's Great. Is Your best what you think? Your best is or is your. I mean who's to determine best well so truly there will come a point where there is no better to be done without an extreme of effort certainly won't be maintained and that will differ for different for different people. It'll differ because of things like genetics and metabolic rate. It'll differ because of coexisting medical problems or medications that are required social economic status. Real life realities. They do get in our way while for sure. There are things in everybody's life that we could change to improve our health and our weight. There will be things that aren't changeable and so there's no way to predict how much a person can lose happily and the key of course is is that if you don't lose it happily it comes back but couldn't people use that advice in say. Screw you know. This is as good as it gets. I can't do any better than this. I may be fat but this is This is as good as it gets and the doctor said it was well. I've rarely met a person who doesn't have room to improve their lifestyle. Now would include me. You know we all have things that we can improve upon but ultimately. I don't think that we every other area of our lives. We accept the fact that we have limits. And there's nothing wrong with that. I think accepting that in weight management isn't a bad thing either ultimately virtually all of our chronic diseases heart disease depression osteoarthritis. Even cancer is preventable to some degree even to a large degree through lifestyle change yet. It's with weight. People seem to think that they should always be perfectly perfect all the time and I think it's that attitude that toxic so yeah. Maybe there'll be somebody out there listening things you know. It's not important to me. And that's okay by me. Truly we are allowed to choose our own destinies. And if there's a person who feels that change is beyond their capabilities. Who Am I to say that? There's anything wrong with that and that's what we do with everything in our lives. We choose to do what we feel. We can and desire and it's nobody's placed to judge someone who's not doing that okay. So what's the process? That person goes through so that they get to the point where they can say okay. This is as good as it's GONNA get fair enough. So there are things that can be done in terms of Dietary Organization. That can help make person live happily with less and really. That's what it's all about Frequencies meals and snacks makes a difference. the amount of protein and calories where a person is ensuring. They actually eat enough. I worry much more about people eating too little than eating too much but there are things that can be done with food to help stay in control. Ultimately hunger is not our friend and so if someone is trying to eat less so to speak waiting until they're hungry to eat like going to the supermarket hungry. You buy differently you shop differently when you're hungry whether it's from an Eyler from a menu or from cupboard. Hunger is not our friend so a lot of what I talk about in the Diet fix has to do with trying to minimize and prevent hunger so that it's no longer are white knuckle willpower affair but rather about reorganizing lifestyle and then asking questions like when. You're considering an indulgence. First of all is it worth it and some days it is worth it and then if it is worth it finding out and asking us to a secondary question which is how much of it do. I need to be happily satisfied but always being in. Denial leads many people to ultimately quit. I'd rather someone had the smallest amount of indulgence in their lives that they needed to be happy than to try to cut it out altogether and ultimately quit. So where does the motivation needs to come from? Just as people need to find motivation to try diets where where? Somebody's supposed to get the motivation to do this and get started and get to the point where they can say okay. This is as good as it's GonNa get but but at least I'm doing this. Well I think that sadly in society today there is plenty of motivators. You Know Weight Stigma and weight bias is very real anybody who struggles with their weight will know exactly what I'm talking about. But we do as a society shun people with obesity and we we the gluttonous loss narrative is one that is readily accepted. I don't agree with it but it definitely affects a person's life and so two does wait. Once it gets to a certain point for most people we'll start having an effect on quality of life whether it's because of cropping into other medical problems or literally a person feeling their weight you know hurting or having difficulty moving around there does come a point for a lot of folks who say you know what I need to make a change. I'm not happy with the way things are. The key is to pick a change that the person can honestly say I live like this for the rest of my life and live like this happily for the rest of my life rather than just I could tolerate it for now tolerating things for now. Eventually you get back to the life you lived before you lost that you actually enjoyed even if it did have a bad impact on your weight but is that in your experience with people a comfortable groove to get in that that. I'm going to do the best I can and then I'm going to stop trying when I get there and then all a good place to sit so it's not about stopping trying and quite the opposite. Actually so the key is undertaking a series of changes that. You're comfortable living within Tuti. It's just that a lot of modern day. Dieting has been predicated on in. It changes that themselves are not comfortable in perpetuity. Whether it's cutting out an entire food group that a person loves regularly battling with hunger avoiding their favorite foods. Those are commonplace. Dieting plans right. But they don't last because people aren't willing to live like that forever so whatever. A person does in order to lose the weight. They need to continue doing to keep it off and again. I know I'm a broken record. But that's why you need to like your life while you're losing the weight because if you don't won't keep living that way but that typically is going to probably mean your that the weight loss is going to be Slower right I mean it's GonNa be awesome so the only way to lose weight in a hurry is to do something that is totally non-sustainable either under eating or over exercising or some combination or some form of dramatic restriction. Now there are some people out there and God bless them who are comfortable with very dramatic dietary changes and restrictions. Nothing wrong with that. It's just most people aren't comfy with that. I can't tell you how many people in my office for instance I've seen who tell me how great their low carb Diet wise to help them lose weight but then they gained it all back when they couldn't stand a low carb diet anymore on the other hand there are some who do love low carb dining. You've gotta find your own groove and I think the suggestion that there's one right way to go is one of the things that makes it challenging because I don't think there's one right way to go I try to teach people how to troubleshoot and figure out what is the best practice for them but there are a lot of different people on the planet and I don't think there's one right diet for everybody but are there some common things that that you recommend that you find if people do that. This gets them on the road to success absolutely so I think there are some common things that can be done One of the most important ones is making sure person eats enough It sounds strange but there are many folks who believe that success requires constant Under eating whether it's under eating throughout the day because they're worried about their intake at night or whether it's just in general trying to under eat ultimately if people are regularly battling hunger hunger is the reflection of one hundred million years of evolution during times of extreme died -tarian security when we're hungry and there's highly caloric foods in front of us. We are programmed to eat them to excess and so one of the most important things for anybody who struggles with dietary control is getting rid of that peace and hunger stomach. It's also brain and it's not just growling. It's cravings but eating frequently for many helps quite a lot ensuring there are enough calories and every meal and snack ensuring there is protein with every meal and snack because studies absolutely show. That protein is more filling. Those are very useful and important pieces for almost everybody. I know one of the things that people often comment on is that the next day they all always regret raiding the refrigerator at midnight but at the time it was just impossible not to in that that sabotages the Diet and then everything spirals from there and I think that is almost always especially when it's nighttime based a reflection of inadequate or poorly organized daytime eating and that when I see people like that and I've been working in management for a decade thousands and thousands of people when someone tells me they just struggle at night. I know they will be much easier to help. Because those folks do great when they frontload their days in terms of calories and protein and suddenly the nighttime fridge rate. It's not even that they're able to resist it. It's that they're not driven to do it. I do think that is just a different side of this Hormonal hunger coin. Oh so when you say front-load you mean breakfast and lunch or or just a meals throughout the day or what does front-load mean well? It depends on the individuals so the two most common eating patterns that I see that work one is a three larger squarer meal style. Approach where literally a third of your days calories with each meal where twenty five percent of each meal comes from protein as far as caloric contribution goes or. There's the three meal to three snack a day approach but again the key is not going to long between meals and snacks in that approach because each meal and snack is smaller than those larger three square meals. The the right way to go is the way that works for that individual and so I'm hesitant to tell everybody to do three meals a two or three snacks but it has been my experience that that's the easiest one to do logistically 'cause not everybody wants to have the large heavy breakfast each morning. One of the things. I think that draws people to diet is that usually in any diet it tells you very specifically. This is what you can eat. This is what you can eat and people like that structure is so with your plan. Is there a general guideline as to what you eat and what you don't eat? People sometimes get a little bit too. Hung up into the minutia of nutrition. You know I don't think that we have enough scientific data to support one way of eating being far superior to another cooking. Fresh whole ingredients do that more often than not. And you're already getting a pretty good ga- great nutrition from Weight-loss perspective there are actually quite a lot of different approaches out there. You know from intermittent fasting to low carb to low fat and again I really. I'm not married to any of them. It's whatever works for a person so the diabetics also has a section on trying to help a person rejig diet. That just didn't quite make it. Someone liked it. So for instance those low-carbon who just couldn't quite hack it maybe there's a way to tweak that diet to make more long term and livable but I actually encourage people to try all sorts of different approaches while they're trying to suss out. What is the right way for them to go because there are a lot of different ways to do this at the end of the day currency weights calories controlling them? Is the key to weight? But how you control those calories in part will depend on the foods you enjoy and on properties foods like for instance the protein. I keep coming back to that. Leaves People Feeling Fuller? Well I that anybody who's gone on a diet and offer diet and gain the weight back and tried. Another diet has a sense. That what you're saying makes a Lotta sense and might be a more practical way to go. I've been speaking with Dr Yanni. Friedhof he is an MD and author of the book. The Diet fix. There's a link to his book on Amazon in the show notes for this episode of the podcast. Well this'll probably come as no big surprise but researchers found that people do better work when they're rewarded for it but it gets a little more interesting. Research has proven that when celebration is preplanned into a project people work harder and better knowing that there is a payoff coming at the end and the pay off has to be more than just a paycheck or being told. Hey Nice job good work. This is also true at home with kids and in relationships when people have something good to work toward there's going to be more energy more dedication more sense of ownership and the result is always going to be better on the flip side. If people work hard and receive no reward. They often become cynical and resentful. The rewards and celebrations. Don't have to be big. They just have to be thoughtful and that is something you should know. That concludes our S. Y. S. K. Choice episode for this week. I'm Mike carruthers. Thank you for listening to something you should know.