A More Mindful Mouthful (w/ Kim Shapira)

Summary

Staying Alive with Jon Gabris & Adam Pally Episode: A More Mindful Mouthful (w/ Kim Shapira) Release Date: June 26, 2025

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Introduction and Guest Background

In the episode titled "A More Mindful Mouthful," hosts Jon Gabris and Adam Pally welcome Dr. Kim Shapira, a renowned celebrity dietitian, nutritional therapist, and author. Dr. Shapira holds a Bachelor of Science in Kinesiology from Tulane University and a Master's degree in Human Metabolism and Clinical Nutrition from Boston University. Her expertise centers around transforming relationships with food to promote optimal health and wellness.

Notable Quote:

• Dr. Kim Shapira [03:05]: "I am a celebrity dietitian and nutritional therapist, and I'm here to help you build a healthier relationship with food."

Relationship with Food and Alcohol

The conversation delves into the complex relationship many have with food and alcohol. Dr. Shapira shares her personal journey, highlighting how her understanding of food evolved during graduate school. She realized that her mind often wandered away from her bodily sensations, leading to unhealthy eating habits.

Notable Quotes:

• Dr. Kim Shapira [06:00]: "I always thought I had a normal relationship with food, but I realized my mind wasn't in my body the majority of the time."
• Jon Gabris [08:04]: "Being an extreme binger, something in your brain just kind of like, you turn it off and you're like, well, I'm in feast mode."

Six Simple Rules for Healthy Eating

A significant portion of the episode focuses on Dr. Shapira's Six Simple Rules outlined in her book, This is What You're Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self. These rules aim to create a balanced and mindful approach to eating.

1. Eat When You're Hungry

   • Recognize true hunger versus emotional triggers.
   • Dr. Kim Shapira [35:01]: "You eat when you're hungry, start with half, and wait 15 minutes to see if you need more."

2. Eat What You Love

   • Choose foods that nourish and satisfy without labeling them as "good" or "bad."
   • Dr. Kim Shapira [48:20]: "Eat what you love when you're hungry and start with half."

3. Eat Without Distractions

   • Focus on your meal without multitasking to enhance digestion and satisfaction.
   • Dr. Kim Shapira [51:13]: "Food is actually boring. That's why we need to be distracted."

4. 10,000 Steps Every Day

   • Incorporate regular physical activity to support overall health.
   • Dr. Kim Shapira [53:03]: "Move your body consistently to maintain weight and health."

5. Drink 8 Cups of Water a Day

   • Stay hydrated to support bodily functions and reduce unnecessary snacking.
   • Dr. Kim Shapira [56:17]: "Water helps detox and reduces inflammation."

6. Get Seven Hours of Sleep

   • Prioritize consistent, quality sleep to regulate hormones and reduce stress.
   • Dr. Kim Shapira [58:38]: "Melatonin is the most powerful antioxidant in our body, reducing inflammation."

Mindful Eating Practices

Dr. Shapira emphasizes the importance of mindful eating, which involves being present and aware during meals. She explains that recognizing true hunger and satiety signals can prevent overeating and promote a healthier relationship with food.

Notable Quotes:

• Dr. Kim Shapira [06:38]: "I don't, it's not restrictive. 'Can't' activates my inner rebel."
• Dr. Kim Shapira [07:20]: "Moderation is key. There's no one thing that's bad."

Tips on Maintaining Healthy Habits

The hosts and Dr. Shapira discuss practical strategies to implement the six rules:

• Creating Barriers: Simple actions like portioning snacks into smaller bowls or relocating items can reduce impulsive behaviors.

  • Jon Gabris [52:54]: "I move my weed from my desk drawer to the closet to stop passive blazing."

• Routine and Consistency: Establishing consistent meal times and sleep schedules helps train the brain to align with the body's needs.

  • Dr. Kim Shapira [64:06]: "Consistency in eating, drinking, and sleeping helps maintain balance."

• Mind-Body Connection: Techniques like deep breathing, meditation, and yoga can help manage stress and prevent emotional eating.

  • Dr. Kim Shapira [17:35]: "Let me take a deep breath and see what's going on."

Notable Quote:

• Dr. Kim Shapira [43:21]: "Food is fuel. It's not entertainment."

Conclusion and Key Takeaways

The episode wraps up with the hosts reflecting on the valuable insights shared by Dr. Shapira. They highlight the simplicity and effectiveness of her six rules, particularly noting the ease of incorporating elements like flaxseed into their diets without major behavioral changes.

Notable Quotes:

• Jon Gabris [68:37]: "I'm adding flaxseed to my diet. That's something I don't do."
• Adam Pally [69:05]: "The six rules break down mental attitudes and basic tenants for a healthier lifestyle."

Dr. Shapira encourages listeners to adopt these practices to achieve sustainable health and wellness, emphasizing that even small changes can lead to significant improvements.

Final Quote:

• Dr. Kim Shapira [67:56]: "Weight loss is a side effect. Learning to maintain weight through these rules is the real goal."

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Summary

In "A More Mindful Mouthful," Dr. Kim Shapira provides actionable, scientifically-backed strategies to cultivate a healthier relationship with food and overall wellness. Through her six simple rules—emphasizing mindful eating, balanced nutrition, regular exercise, hydration, and sufficient sleep—she guides listeners toward sustainable health improvements. The engaging dialogue between the hosts and Dr. Shapira makes complex nutritional concepts accessible and relatable, inspiring even the busiest individuals to prioritize their well-being.

Transcript

[Adam Pally]

Smart.

[John Gabris]

Bless me.

[Adam Pally]

Yeah. I'm not surprised to hear that Tulane knocked alcohol out of it for you.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Was there a specific moment? Like, was it just like Mardi Gras freshman year or something?

[Dr. Kim Shapira]

I mean, I still am. Like, you say Mardi Gras and I'm like, oh, I'm hungover. Just for me.

[Adam Pally]

Really?

[John Gabris]

Well, you've only been out of college for like five or six years.

[Dr. Kim Shapira]

That's it. Yeah. But the memories are very fresh.

[Adam Pally]

They remain.

[Dr. Kim Shapira]

My daughter's going to Tulane in next semester.

[John Gabris]

Oh, wow. Congratulations.

[Dr. Kim Shapira]

Yeah, My middle one, I'm like, oh, my God.

[Adam Pally]

Wow. Where's the oldest one go?

[Dr. Kim Shapira]

She wants to be a dietitian.

[John Gabris]

Whoa.

[Dr. Kim Shapira]

I did something right.

[Adam Pally]

Yeah. Or wrong, depending on how you look at it.

[Dr. Kim Shapira]

Yeah, exactly.

[Adam Pally]

Hello, everybody. Welcome to staying alive. I'm Adam Pally.

[John Gabris]

I'm John Gabris. And you, sir, are over on the west coast and we are in the SiriusXM offices out here.

[Adam Pally]

It's nice to be home under mother corporate.

[John Gabris]

Yeah. Here we are with our father and our mother, Sirius and xm. I mean, we saw Rahsaan from the wrap up show walk by.

[Adam Pally]

Yeah, Rahsaan gave us a little virtual dap.

[John Gabris]

It's a real treat to be here. I'm so stoked to not have flown to New York. I know you red eyed in this morning.

[Adam Pally]

I got in this morning. Yeah. On a red eye. But honestly, it's just, it was so nice to, to land at lax, get in the car, open the window and breathe in that fresh Los Angeles air.

[John Gabris]

We'Re gonna have an air quality expert on soon enough.

[Adam Pally]

Yeah. And then I just, I, I, I, I got a nice glass of tap water and you're gonna love that.

[John Gabris]

All the fish newsome saved are in there.

[Adam Pally]

No, it's, it's, it's great. I, I love L. A. It's also just nice to be, to be in a different place to hear people talk about this stuff, you know what I mean? Because like New York is such an intense space and then LA is kind of obviously a little more rounded edges and.

[John Gabris]

Yeah, I like this. The idea of we're recording on both coasts, so we're pulling in some, you know, the east coast weirdos. The west coast weirdos.

[Adam Pally]

Yeah, totally.

[John Gabris]

Where I'm coming from home. Some days you're coming from home the.

[Adam Pally]

Other day it feels our commute. Today was different by 3,000 miles.

[John Gabris]

Yeah. And I mean, I don't want to give away my address, but I live very close to these SiriusXM studios I got here so early. I got us coffee.

[Adam Pally]

And we have an amazing guest today. Dr. Kim Shapira, MSRD. I don't know what MSRD means.

[John Gabris]

No, and we're not gonna ask her either, because we're recording these intros after we've interviewed her.

[Adam Pally]

No, we're not gonna ask her, so don't expect that to be answered. We think it means Master of Science Road dog.

[John Gabris]

Yeah. Which I think is like a Mad.

[Adam Pally]

Max name, but Dr. Kim Shapira is a celebrity dietitian and nutritional therapist and author with a Bachelor of Science in kinesthesiology.

[John Gabris]

Kinesiology.

[Adam Pally]

Kinesiology from Tulane and a master's degree in human metabolism and clinical nutrition from Boston University.

[John Gabris]

Oh, hell, yeah.

[Adam Pally]

So we are getting the. The advice straight from. Straight from the tap.

[John Gabris]

And now we should, at this point, say, we are certainly not doctors. No, she may be, but nothing we're saying here is prescriptive medical advice. This is all just informative information. Take what, if you will, do not sue us because you took flaxseed oil and got fatter. Like, there's going to be. No. Like, we're just here to show options.

[Adam Pally]

We are the water, you are the boat.

[John Gabris]

You know?

[Adam Pally]

Yes.

[John Gabris]

Drink well and drive well.

[Adam Pally]

Dive down, ride us out, but do not sue the water.

[John Gabris]

Wait, I've never heard you say those lyrics without your guitar.

[Adam Pally]

Well, I'm playing it right now with my feet.

[John Gabris]

You playing like, long toenails?

[Adam Pally]

Yeah, I have Bob Dylan toenails.

[John Gabris]

Got Bob Dylan toenails.

[Adam Pally]

Yeah. I'm going to do this whole interview as Bob Dylan.

[Devin Tory Bryant]

Oh, she's going to love that.

[John Gabris]

All right, enough from us. Let's talk to a professional.

[Adam Pally]

Cib. It's so nice of you to be here. Thank you so much for stopping by and talking to us. I want to ask you about your book. This is what you're really hungry for. Six simple rules to transform your relationship with food to become your healthiest self. But I also want to ask about Kaley Cuoco. Writing the forward.

[John Gabris]

How do you get. What's the flight attendant?

[Adam Pally]

Yeah, how did the flight attendant herself come to write this book? Do you work with her? I know you're a celebrity dietitian, a nutritional therapist, an author. Are you allowed? Is there, like, a patient confidentiality thing? Are we clear?

[Dr. Kim Shapira]

Well, she wrote the forward, so if you read the forward, you would know exactly our relationship.

[John Gabris]

To be fair, I only read the backward.

[Adam Pally]

Yeah, to be fair, you handed me this book 30 seconds ago.

[Dr. Kim Shapira]

This is true. This is true.

[John Gabris]

Can we get a producer to get Us, the books ahead of time.

[Adam Pally]

For fuck's sake.

[John Gabris]

Blame them. Blame them. Blame them. We'll apologize to you guys later. Just play along.

[Adam Pally]

I will say that when you were like, I have a gift, and then you gave me a book, I had that same feeling that, like, on Hanukkah when, like. You know what I mean? When someone's like, hey, yeah, it's like, it's the Lord of the Rings trilogy.

[John Gabris]

And I'm like, great.

[Adam Pally]

Never gonna read that.

[John Gabris]

The goy version of that is getting deodorant in your stocking.

[Dr. Kim Shapira]

Does that happen?

[John Gabris]

Thanks, Mom. You just had to do our CBS run, Santa. Sorry. Don't watch this with your. For a lot of reasons.

[Adam Pally]

So you had a mentor who said that food could make you healthy, make you sick. What were you primarily eating? Or what did you find from that first investigation and that first stock that you took of it that was a problem area?

[Dr. Kim Shapira]

That's a really good question. And I can't say I really kind of understood that until I was in graduate school.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

Right. Because I. I always thought I had a normal relationship with food. Like, you know, that was not my issue. And so it was really understanding that my mind wasn't in my body the majority of the time. So once I understood that, it was more to do with where my mind goes, which, John, what you're saying, like, even if we were just to say two words, like, just say I don't have Diet Coke, and then you feel the visceral reaction your body has versus I can't have Diet Coke. There's a total difference. But I don't is empowering. Where can't is restrictive.

[John Gabris]

Yeah. And that can't. Saying can't activates, like, my inner rebel, where I end up, I'm rebelling against my own good choices, where I'm like, fuck that. I don't have to. Cause you're trying to make me. And this is an argument with myself.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Your inner male podcast host comes out.

[John Gabris]

Bro, just sauna and cold plunge your way out of this.

[Dr. Kim Shapira]

You know what I learned to your point? The most important thing I learned in graduate school, in my epidemiology class, where we studied all the studies. So one day we would get vitamin A, one day we'd get, you know, vitamin E. And at the end of every single one of the class, what I learned was too much is intoxicating and too little is ineffective. And that it was down to, like, moderation. And there wasn't necessarily one thing that was bad.

[Adam Pally]

It's just balance.

[Dr. Kim Shapira]

Balance Right. And knowing where your mind is. And so the second you flip your lid and you're not in your body, that's when we drink too much, do things that are inappropriate for our body. Cause we can't feel what we need.

[John Gabris]

Yeah, there's sort of like a. I know what you're talking about. As someone who's an extreme binger, like, something in your brain just kind of like, you turn it off and you're like, well, this is just. You know, I'm in. I'm going feast mode or whatever, you know? And you're just like, oh, I don't care. Like, I'm gonna. Oh, there's a tray of wings at this super bowl party. I'm just gonna fucking hammer them down. There's no stopping me. And it's like, I know I could intellectualize that I'm not gonna feel good later on today or tomorrow, but in the moment, I can't, like, take that. I can't heed my own.

[Dr. Kim Shapira]

Or maybe you haven't yet, but Esther Perel says that we can have eight relationships in a lifetime, and sometimes eight with the same person. And I would say that we can have eight with ourselves. And so what if you learn how to regulate your nervous system and see all the people around you at, you know, this. This party you're at, and you actually started recognizing those wings aren't going anywhere. And I can have those wings tomorrow for breakfast, lunch, and dinner when I'm hungry.

[John Gabris]

Right.

[Dr. Kim Shapira]

But for now, I'm going to look up and I'm going to pay attention to everything else around me. What would happen?

[John Gabris]

Yeah, that's. That's interesting because I do eat a lot when I'm not even. I know I'm not even hungry, but I'm like, I could eat more, and this is good. So let me get more.

[Adam Pally]

Right?

[Dr. Kim Shapira]

Yeah. Yeah.

[Adam Pally]

Right? And I've never taken an epidemiology.

[Dr. Kim Shapira]

Epidemiology.

[Adam Pally]

Epidemiology class, but I have taken an edamama. Edamama ology class, which is like, it's good. You got to figure out how to get the beans out of there.

[Dr. Kim Shapira]

Delicious.

[Adam Pally]

But I pass. I could do with my teeth.

[John Gabris]

I eat the shells. Truffage. And I needed all the help I can get in the fiber department.

[Devin Tory Bryant]

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[Adam Pally]

And we were talking a little bit. You went to Tulane.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

And we were talking a little bit about your relationship with alcohol. And that has come up already. And so especially with alcohol in the news and stuff like that now, like.

[John Gabris]

Being poison with the, the alcohol lobbies, just not having enough money to keep fighting back. All the news that's coming out and all the anecdotal evidence for any of us who grew up with an alcoholic parent.

[Adam Pally]

Yeah.

[John Gabris]

You're like, I can't be good for you.

[Adam Pally]

Yeah. How much, how much of this is. Is addiction and alcohol and like you said that your mind is someplace else. How much of weight gain or not even or lifestyle is tough to break for people because it is a deeper thing where it's more.

[Dr. Kim Shapira]

I mean, you're talking about so many different moving parts. I mean, if the science tells us cardiovascular health, a man needs or can have about 2 ounces or two drinks, drinks a day consistently to lower his risk or relative risk of a heart attack. Right.

[Adam Pally]

You say two.

[Dr. Kim Shapira]

Two inconsistent actually is worse for you. So now we're talking cardiovascular health. So if you have that.

[John Gabris]

So drink every night. Got it.

[Adam Pally]

Big win. Thank you so much for being here, Kim. I will write the forward to your next book, Drink Every Day by Kim Shapiro.

[Dr. Kim Shapira]

You got it. If you're talking about cardiovascular health and you're not talking about having any other metabolic dysregulation.

[Adam Pally]

Right, Right.

[Dr. Kim Shapira]

And then if it's something like, I cannot wait till 5 o' clock today to have a drink, that's a whole different story. And as a dietitian, I would probably recommend doing other things for cardiovascular health and avoiding the alcohol and having it occasionally.

[John Gabris]

Yeah. Not to just, you know, I ab tested myself by accident. Like, I took several months off from drinking and just wasn't a major part of my life for a little while. Then I just was like, you know, traveling for like 20 of the last 30 days.

[Adam Pally]

Whatever.

[John Gabris]

I was. Vacation. Yeah, it's vacation. And I'm like, oh, I'm. I'm in the east coast and I started. I drank all those days and not even like in extreme binge drinking like I used to do, just even like three drinks over the course of a full day or night. And I felt markedly worse than I. And I know. And now I'm like, okay, well, now I know, like when I drink, I'm making a sacrifice to myself. I'm like, well, I'm going to feel shittier tomorrow and maybe shittier overall if.

[Adam Pally]

I keep the social idea of beers or getting drinks. You know, the social construct of that has kind of, especially with COVID and stuff, has kind of fallen to the wayside. And I think there's a lot of, like. I think alcoholism in that way has become solitary where it used to be social. And so I feel like that's. That's like a whole different thing of like, how many drinks you've had in a day. Where it used to be like, oh, I'm out at an event, you know, and I'll have a beer. I'm at, you know, with friends. So much of our life now is just like, alone, that I feel like you can lose track of. Of. Of what exactly you're doing.

[John Gabris]

Right. Well, yeah, if you're always home, you're not always out at happy hour with friends.

[Adam Pally]

Exactly.

[John Gabris]

You're. You're frequently at home.

[Adam Pally]

So it's like, even when you're at happy hour with friends, you're like, I have to get home from here. There's more life to live. There's more obstacle to overcome.

[John Gabris]

If you're home and the kids are asleep, you're like, I just have to get upstairs to bed so I can have, like, another round. I can have.

[Adam Pally]

Exactly.

[John Gabris]

Also for me, New York is where I lived in my 20s when I was at, like, my most partying. And New York City, especially then in your early 20s, is like, very conducive to. There's no driving, so you just get drunk every night, like. And we were performing four or five nights a week, so we were on like a reverse schedule and stuff.

[Dr. Kim Shapira]

Terrible schedule.

[John Gabris]

And then I go back as a 42 year old who's trying to get his fucking shit in order. And I'm like, all right, well, getting fucking. I'm going to have this. I'm going to smoke a blunt while I walk to the deli to get a chicken cutlet hero or whatever.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

And I just feel like myself, like, regressing in these moments where I'm like, I didn't exercise this week, but I did have chicken cutlets and six. I literally was in New York. And on like, day five, I realized I hadn't used a fork and knife for food. And I'm like, oh, my God. Everything I ate has been handheld, which means zero vegetables. Like, minimal vegetables.

[Adam Pally]

You're the Sony Walkman of menus.

[Dr. Kim Shapira]

I feel like part of your identity and personality is that person who does that. And it's kind of hard because now if you're suddenly the person who's like, I'm gonna have this. Everyone's gonna say, john, what is going on with you? There's not a lot of room for you to change unless you really.

[John Gabris]

This is something I'm butting up against. I mean, we hosted a travel show that was pretty much about gluttony, you know, or that was like an underlying theme. And this is something I'm butting up against where it's like, why do I identify as someone who eats too much? Like, I don't have to, but it's like, I know a lot of your work is around, like, the trauma that gets us into these places or the childhood events. And I can straight up, like, pinpoint, like, being in elementary school and impressing kids by, like, how much I could eat or drinking 12 chocolate milks back to back, and all the kids being like, whoa, you're crazy. That's funny.

[Adam Pally]

You're the only friend I have that's eaten a live snake.

[John Gabris]

Thank you.

[Dr. Kim Shapira]

Is that true? Did that happen?

[John Gabris]

Okay. But it was found in a parking lot, so it was not good. It was not cooked. It was like a bleach filled gusher, as I like to say.

[Dr. Kim Shapira]

Did you taste it?

[John Gabris]

It was brut. I bit the head off. I put the whole thing.

[Dr. Kim Shapira]

Oh, my gosh.

[John Gabris]

In my mouth. Like. Like I was testing pasta out of the pot and bit down. And then whatever was inside of it, I'm assuming bloating guts shot down my throat and I immediately started barfing.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Fozzie Fosborn.

[Dr. Kim Shapira]

Wow.

[Adam Pally]

Kim, can we talk about your six rule method? Yeah, because I feel like that is. I always love things that are concise and. And easy to understand. And I feel like this is the. The app of dieting. It's, like, very intuitive. So take us through it. How did you develop it? Why is it so important? Why are there only six rules? Do you have it tattooed anywhere?

[Dr. Kim Shapira]

Good idea. But not yet.

[John Gabris]

We'll get that.

[Adam Pally]

We'll get that. Hang out with us a little bit more.

[Dr. Kim Shapira]

Thanks for the idea. I couldn't afford something I wanted to buy, so I put it on hold and I walked away. And it was like a Chanel purse. I definitely should have. Chanel purse. Yeah. I wanted it, honestly, like, the tiny.

[Adam Pally]

One or like the big.

[Dr. Kim Shapira]

Like, I can't remember. It was, like, when I was, like, 28, I really. Yeah. I didn't end up getting it, but I put it on hold and I realized that I was irrational when I was thinking about buying it.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

And how interesting that was for me when I put it away and walked away. Put it on put it on hold and walked away. That I didn't think about it anymore and didn't want it.

[John Gabris]

Now what? I wanna unpack this a little. Do you think that's like creating the sort of metaphorical distance, or is it like in this moment, it's almost like you were compulsed. And then forcing yourself to take a breath and do something else for a second was like, whoa. Whoa. I was caught up in the drama of it.

[Dr. Kim Shapira]

I mean, I get your binging, what you're talking about. Every paper I ever wrote was on the Nordstrom half sale. Like, what? I was at the Nordstrom's half yearly sale. And the sound of a cash register. Okay, so like, people. My sister used to tease me that Nordstrom had blackballed. Like, I wasn't allowed to get blacklisted, Whatever it is. I wasn't allowed to go in anymore because I bought and returned so often.

[John Gabris]

Whoa.

[Dr. Kim Shapira]

And so people used to say, you always are shopping. And I'm like, no, no. I just like new things. You know, I didn't realize that I was spending money I didn't have. Kind of like eating when I wasn't hungry.

[John Gabris]

Devin, can we get my wife patched into this episode real quick or get her on speakerphone? I think she can learn a little from this as well.

[Adam Pally]

Ye.

[Dr. Kim Shapira]

So here's what I learned, okay. That in the first six years of our life, we all experience at least three or five triggers, emotional triggers. Even in a loving home. It could be a loud home, it doesn't matter. We're gonna need to work on something in our life. And then when we go through something traumatizing, we develop a new emotional trigger. So 9, 11 for me, you know, lots of like, 10-7-Covid the fires, right? Like, these are things that I wasn't anticipating. I couldn't predict the storm. And I'm going to have to now recover from. Right. And so if I'm not spending time working on my recovery, then all of that, like the. How can I say this? I could get a phone call and that could emotionally trigger me. And so my rational mind knows that I don't need a Chanel purse. Your rational mind knows that chicken is fuel and you eat it when you're hungry. The problem is when we become irrational, when we're emotionally triggered and we can't predict that storm, we then think food is fun or food is comfort or food is joy or food is entertainment or it's the enemy.

[John Gabris]

Yeah, I literally have a tattoo that says food on a heart on My arm. So that might be something to unpack. I'm gonna switch that with 10,000 steps a day.

[Adam Pally]

I was there at that moment. I think it's in good fun.

[John Gabris]

It is fun, but it's clearly indicative of something larger based on this conversation, too, because I. Adam, you don't. I know for a fact we both equate food with comfort 100%.

[Adam Pally]

No, no, I completely, completely understand and know where you're coming from on all angles. On shopping, on food. I think now there's another challenge to this, which is, like, all of it is in your pocket on your phone. 24 hours a day. I go on my phone and it's like, I see delicious food being prepared. I see, you know, anything I want cool fits. I see, I see vintage watches, dope.

[John Gabris]

Cars, pornography, giant, you know, and then.

[Adam Pally]

They all meld together in my feed and I see, like, a giant breasted woman ripping a guitar solo. You know, it's like, all comes together.

[John Gabris]

But I. Yeah, I get a lot of busty women. Deadlifting doesn't make me want to deadlift.

[Adam Pally]

No? No.

[John Gabris]

I love waking up in the morning, taking off my, whatever nasty underwear I slept and throwing, slapping on fresh Voris and then hitting the gym hard 100.

[Adam Pally]

I mean, who is it, you know, that I only want to look good? Because if you look good, you feel.

[John Gabris]

Good, and if you feel good, you look good, you can tackle anything when you're wearing your Voris.

[Adam Pally]

I ordered a hoodie.

[John Gabris]

Oh, okay. I wasn't even. I, I went full all, like, performance shorts.

[Adam Pally]

I like to exercise in a hoodie.

[John Gabris]

Yeah, you do.

[Dr. Kim Shapira]

Because.

[Adam Pally]

Well, I, I, this is dumb, but it reminds me of, like, high school football. Like, where it's like, you're getting that extra sweat.

[John Gabris]

Yeah.

[Adam Pally]

Like having the hoodie tied tight and you're like, you know what the gym.

[John Gabris]

Nuts call wearing that big hoodie over. They call it the pump cover.

[Adam Pally]

The pump cover.

[John Gabris]

So then when you're lifting weights, you don't get to see until you're ready to reveal the pump to yourself.

[Adam Pally]

Oh, hell yeah.

[John Gabris]

And then you pop your pump cover off and you're like, oh, yeah. The buys are flowing.

[Adam Pally]

It is really dramatic tracks for me.

[John Gabris]

It does feel like, you know, you turn your head around, it's your. And it's a switch or whatever.

[Adam Pally]

Yeah, I like that.

[John Gabris]

That's.

[Adam Pally]

I can't wait for it to get here. Yeah.

[John Gabris]

Well, I'm stoked. I'm in New York now, but I have ordered shorts to my LA apartment, so I'm going to Arrive to some.

[Adam Pally]

Course best when I'm leaving on a plane from my house, like when I'm on the Runway, will order something to be delivered to my home so that I know when I get back from my trip, there's just a little treat for myself.

[John Gabris]

Oh, hell yeah. I cannot wait. And also when I need to jumpstart my fitness, like a little gear is inspirational, of course. Yeah, yeah. So when I get home and I have my fresh pair of core shorts waiting for me, that's going to make me want to go for a jog or make me hit the gym.

[Adam Pally]

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[John Gabris]

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[Devin Tory Bryant]

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[Adam Pally]

But take us through these rules because I think that they're really easy to understand and like, especially for people who may be struggling with this right now, I mean, I'm sure most of our listeners are tip top shape.

[John Gabris]

If you're just sitting there at your coding job listening to a podcast, you're probably fucking shredded.

[Adam Pally]

You're shredded.

[Dr. Kim Shapira]

But first of all, everybody's walking, right, Listening to this on their walking desk.

[Adam Pally]

This is playing big around the reservoir. So take us through these rules one by one and how we go through them in a daily basis.

[Dr. Kim Shapira]

Okay, I'm getting there. But first you have to know where your mind is.

[John Gabris]

Yes.

[Adam Pally]

Right now.

[Dr. Kim Shapira]

Well, before you can even get into the rules. So am I hungry?

[Adam Pally]

Are you saying like, what's the, you're.

[John Gabris]

Saying, should I ask Francis? Should I ask Black Francis or Frank Black? Where is my mind?

[Adam Pally]

Yeah, yeah, Black Francis.

[John Gabris]

Isn't that like what he goes by too?

[Adam Pally]

Does he go by that?

[John Gabris]

Yeah, the lead singer of the Pixies. Oh, yeah. Young listeners who are younger. Fight Club closing credits.

[Adam Pally]

They're just like those 45 year olds. So. Okay, we need context.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

So you're saying that these rules come into play for mealtime, Right? It's like these are playing when some. When it's like time to eat.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Okay, so let's say it's first meal of the day and you've done a small intermittent fast to lunch.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Skipped breakfast. Do you like that or no? No, not an intermittent faster.

[Dr. Kim Shapira]

No.

[Adam Pally]

Oh, let's get into that.

[John Gabris]

One of your big things is eat when you're hungry.

[Dr. Kim Shapira]

Yeah, yeah, yeah. And there's a couple reasons why somebody's not hungry. Either their body fat's too high or they ate too close to bed, or they ate more than they needed in the last meal. And that's not how we regulate blood sugar. And we're talking about like health span and maintaining like our health for the rest of our life and longevity. And that's gonna come down to blood sugar. And fasting is kind of like saying, I can't eat. And I immediately I'm gonna eat the wrong things or more than I need because I'm like restricted.

[John Gabris]

My psychological issues with if in the past have been okay. I waited as long as I waited the length I'm supposed to. Now I can do whatever I want. And then I end up like, my feeding window is just ends up being like trough based. And I'm like, this is bad news.

[Adam Pally]

Snake digestion.

[John Gabris]

Yeah, I'm just like rubbing a fucking T bone down my throat as I like to survive.

[Adam Pally]

Yeah, no, I've had that too. All right, so forget that. So let's say you wake up and you're hungry.

[Dr. Kim Shapira]

Yes.

[Adam Pally]

Let's start there.

[Dr. Kim Shapira]

Or you're just waking up. Okay.

[Adam Pally]

Wake up. Do you have coffee?

[Dr. Kim Shapira]

Yeah. I mean, most obviously.

[Adam Pally]

Okay. All right.

[Dr. Kim Shapira]

I don't know. I don't know for sure.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

Okay, so let's just for fun say that people have no idea. Like we'll take John, for instance, if you don't mind. One practice that you can do if you're unsure if you're hungry or not, is to just ask yourself, like, what time zone your mind is in. And it needs to be in the same time zone as your body.

[John Gabris]

Ooh. Okay.

[Dr. Kim Shapira]

Okay, okay. Yeah.

[John Gabris]

Like, meaning how would my mind be in a different time zone than my body? Like, I'm waking up.

[Dr. Kim Shapira]

Maybe you're thinking about the next question you're gonna ask me. Or maybe you're thinking about what you're having for lunch today, and you're not actually in this moment.

[John Gabris]

Okay. So time zone. Not specifically mountain and central.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

Like, you're saying, like, in the. I think what. The words that I've heard that we're sort of talking about here is like mindful eating, like.

[Dr. Kim Shapira]

Yes. What does mindful mean? Do you know that?

[John Gabris]

No. Well, I mean, I think there. I think 100 people would give you a different. A hundred people who consider themselves an expert on mindfulness would give you a different answer there. So as for you being our guest. What is mindfulness? What is mindfulness?

[Adam Pally]

Yeah.

[Dr. Kim Shapira]

It's knowing where your mind is without judgment.

[John Gabris]

Ooh. Sans judgment. That's important. Tough, hard. I'm a fucking Judge Judy up there.

[Dr. Kim Shapira]

Okay, so let's just go through this experiment for one second just so we can get started with the rules. Okay. Let's pretend there's an alarm going off right? Now. What do we do?

[Adam Pally]

We scream fire and we run.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

And we alert everybody.

[John Gabris]

I go, devin, can we shut that off? We have to get this episode done.

[Dr. Kim Shapira]

Right. But we would stop what we were doing, right? We would turn off the alarm. We would secure and make sure that we were safe. Then we could come back and have a conversation. Okay, so. So going forward, every single time you have a thought about food, it's actually an alarm going off. So turn it off.

[Adam Pally]

I think my security system may be broken then, because my alarm seems to go off, like, all the time.

[Dr. Kim Shapira]

Well, it's a practice. And we do everything about 47% the way we did it the day before. So you're sleepwalking through your entire day.

[Adam Pally]

Oh, okay.

[John Gabris]

Well, wait, before. Unpack that a little bit. So you're saying whatever you did the day before, the next day you were gonna replicate 47%.

[Dr. Kim Shapira]

Yeah. Let's say you're traveling and you didn't work out, and then all of a sudden, the next day, you didn't work out. It's really easy not to do it, because you don't. You're not a snowball effect. Right. It's a practice.

[John Gabris]

I'm very momentum and inertia based in that way.

[Dr. Kim Shapira]

Exactly. I had chicken yesterday. Chicken cutlet, whatever it was. I'm gonna do that again. Easy. Done. I don't have to think. Right. We like to sleep well.

[Adam Pally]

It's Jobs wardrobe style.

[Dr. Kim Shapira]

Yes, exactly. So this requires you to be alert and awake, and that's the hard part. And our brain doesn't want to do anything hard, so that's not fun. Right? And so we just quiet. We just go back to our old ways.

[John Gabris]

Okay, so when you feel hunger, if you treat it like an alarm, when you're like, am I actually hungry? How long has it been since I ate? Is my brain in my body's space or whatever that was?

[Dr. Kim Shapira]

Okay, so how badly do you guys have to pee right now? Check in?

[Adam Pally]

Zero at all.

[John Gabris]

I have a bottle. I have a trucker buddy underneath here, so I'm good.

[Dr. Kim Shapira]

Okay, well, how long did it take for you?

[John Gabris]

Three Gatorade bottles full of this. What am I talking about?

[Dr. Kim Shapira]

Perfect. Well done. How long did it take for you to figure out. Split second. That's what hunger should feel like. Let me just check in, see if I need anything, and then trust that I'm safe and I'm gonna find something soon, right?

[John Gabris]

Yeah.

[Dr. Kim Shapira]

None of us woke up this morning and said, I'm gonna have to pee seven times. Where are those toilets? We just trusted we would find them when we needed them. And sometimes it gets a little uncomfortable, but we've survived it, right? Okay, so go ahead, John.

[Adam Pally]

I'm sorry.

[John Gabris]

I just want to say, because, like, I literally. Last night was like, okay, we're recording at noon. Am I going to have breakfast before? I'm like, I guess I can eat after. Oh, wait, we have the leftover chicken shawarma. I can have Tiffany. And I'm, like, overanalyzing when my meals the next day are going to be. And then I woke up today, and I was like, well, if you're hungry, have yogurt. And I'm like, well, I'm not hungry. I'm like, but what if I get hungry while I'm recording? I'm like, well, you could make it. It's two hours. You're not, like, like, hiking. You're just, like, sitting at a table. So I had, like, all this. And I don't know not to bring in other subjects, but some friends of mine recently have gone on the semaglutides that are on, like, Zepbound or whatever. And one of the things that I've heard from a few different people is it eliminates the food noise for them. And that was something that was very relatable. Cause I've constantly have, like, this buzzing of, like, well, am I gonna eat dinner? Okay, well. And then also, you know, you're always making plans for meals, too.

[Dr. Kim Shapira]

It's like, yeah, okay, so we're gonna just have a personal session right now. If you don.

[John Gabris]

I don't.

[Adam Pally]

Can I go?

[John Gabris]

I think you could probably pick up a thing or two from this.

[Adam Pally]

I don't know. This morning I had a picture perfect breakfast.

[John Gabris]

Prick. Sure.

[Adam Pally]

Yeah, I had a picture perfect breakfast. Four wet, hard boiled eggs, two pieces of dry salmon, and a glass of Prosecco.

[John Gabris]

Oh, hell, yeah. And you wet the eggs yourself. Right?

[Adam Pally]

That happened from. I was having a conversation.

[John Gabris]

They were dry when I ordered them.

[Dr. Kim Shapira]

So when we become emotionally TR. Triggered or when we become stressed, and it could be, you know, a scary guy's walking towards me, and that stresses me out. I could be worried about what I'm gonna have next Thursday for dinner, and that stresses me out. I could have a broken bone, and that's stressing my body out. I can't tell the difference between any of these stresses. And my body responds. In under 10 seconds, it flips off the hippocampus, which is where we have our memory center. So if I felt this stress before and I ate, my mind is like, here's how we fix it. We go into the kitchen and we get this. And after it tips off the hippocampus, it does the pituitary gland and then the adrenal glands. And the adrenal glands are responsible for your insulin, your sex hormones, and your cortisol level. So now you're all out of whack. And it also. About 1400 sensations happen simultaneously. So if you're stressed and you don't calm yourself down, all the blood has left your stomach and with its digestive enzymes and neurotransmitters. So now you're gassy and bloated and, like, you know all these other problems. And so the point is, is, like, you have to be taking deep breaths and know where your mind is, especially if you're thinking food is a good idea. Because what actually has to happen is you have to recognize, why is my body not safe? Why do I feel unsafe?

[John Gabris]

And why am I looking? Which is causing me to look towards food for safety.

[Dr. Kim Shapira]

Yeah. Immediately it's like, well, what's my plan? What am I gonna eat next?

[John Gabris]

Yeah.

[Dr. Kim Shapira]

But like, seriously, how many times did you ask your heart to beat in the last hour?

[John Gabris]

Zero.

[Adam Pally]

Correct.

[Dr. Kim Shapira]

What about your lungs? To breathe, Breathe.

[John Gabris]

Or once.

[Dr. Kim Shapira]

Why are you taking credit for your thoughts? Your mind produces 60,000 thoughts in response to what you see, smell, feel, hear, and touch. And it's sleepwalking through your day. So it's doing what it did yesterday. Until you train it, it's just Mr. Meowing, the whole thing. Wax on, wax off till you become automatic.

[John Gabris]

So that's why, like, when you're on like day eight of like eating clean. Or day nine comes that much easier because your brain is kind of like, like. And it's got, you know, I guess maybe does routine. I know you eat when you're hungry is one of the things. But does routine help your body and your brain with this consistency?

[Dr. Kim Shapira]

Yeah. I mean, here's the paradox. People who are eating well or not drinking and who are feeling good, so to speak, and I'm not a non drinker. That's not what I'm saying. But people who aren't living that lifestyle, they're actually having fun. It's the people who are having a hard time watching the people living that lifestyle thinking it's hard.

[John Gabris]

Right.

[Dr. Kim Shapira]

That's the paradox.

[John Gabris]

It's like one of those things where you're like, you fucking feel good when you go running. And then after day five of running, you're like, no. Oh, yeah, you're right. I see what you're saying. There is something to this.

[Adam Pally]

Okay, so we wake up in the.

[Dr. Kim Shapira]

Morning and you're hungry.

[John Gabris]

You have 14,000 thoughts. You realize your lungs have breathed, your.

[Adam Pally]

Heart has beaten, but you haven't asked for it. You're not owning your thoughts. They're their own. They're not yours. They're just thoughts. And you're hungry.

[Dr. Kim Shapira]

And food is fuel.

[Adam Pally]

And food is fuel.

[Dr. Kim Shapira]

Yeah. It's not like entertainment right now.

[Adam Pally]

Right. It's at this point.

[Dr. Kim Shapira]

Right.

[Adam Pally]

So you're in the morning, it's like, how do I fuel up, like. And get the optimum results?

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

So for you that would be. Give me the answer.

[Dr. Kim Shapira]

Cereal.

[Adam Pally]

Cereal.

[Dr. Kim Shapira]

Love it. Every day.

[Adam Pally]

What kind of cereal?

[Dr. Kim Shapira]

Mostly Cheerios.

[Adam Pally]

Cheerios.

[Dr. Kim Shapira]

I'm like obsessed.

[Adam Pally]

Just a plain.

[Dr. Kim Shapira]

Yeah, that's it. I mean, I put flaxseeds. As you should as well.

[Adam Pally]

Flax seeds?

[Dr. Kim Shapira]

Yeah. Yeah.

[John Gabris]

For extra fiber.

[Dr. Kim Shapira]

Fiber and omega 3s. So heart, brain and gut health.

[Adam Pally]

Okay. And milk.

[Dr. Kim Shapira]

Oat milk.

[Adam Pally]

Oat milk.

[Dr. Kim Shapira]

Yeah. Every morning like clockwork. Here's the thing, though. I'm not always the same hunger level. So I can pour the same amount but not always eat the same amount.

[Adam Pally]

Right.

[John Gabris]

Oh, well, now we're stumbling into a whole nother issue of mine. The Clean Plate club.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

I did this on behalf of starving kids in Africa when I was a kid, I guess. And I didn't understand how me eating it helped them, but that's what my parents were telling.

[Adam Pally]

And I feel that if I do don't clean my plate. I have killed children.

[John Gabris]

I have to clean other people's Plates for me to kill them so that kids don't die. Yeah. I'm like. I'm like, tiff, you can't leave.

[Dr. Kim Shapira]

I'm gonna get you both T shirts that say I'm a trash can.

[Adam Pally]

Please do. It has to be a different color than mine, though. Cause I already have one.

[John Gabris]

But I can just go shirtless and use my back tattoo.

[Adam Pally]

I have saved over, according to my parents, over 13 million children in foreign countries from cleaning my.

[Dr. Kim Shapira]

Oh, my God.

[John Gabris]

This is like a big issue of.

[Adam Pally]

Mine because I think anybody that grew up in our, like, I think that this is like a big age thing. I mean, I. That's my biggest thing is like, that.

[John Gabris]

All of my peers clean the plate. Yeah. It's like, no, you have to eat everything and that. And I know that that's not true.

[Dr. Kim Shapira]

No. We're in a new relationship with ourselves. We don't have to do that anymore. We can honor and, you know, show ourselves grace and what we need. Okay, so here's the rule. This is the semi glutide. Okay. You're gonna like it. You eat when you're hungry, but you start with half. Does that feel restrictive?

[Adam Pally]

Yes.

[Dr. Kim Shapira]

Okay, so you gotta hear the whole rule. You eat when you're hungry. You start with half and you wait 15 minutes to see if you need more.

[Adam Pally]

But the cereal gets soggy.

[Dr. Kim Shapira]

There's more cereal.

[Adam Pally]

So you can break a new bowl if you're hungry.

[Dr. Kim Shapira]

Absolutely.

[Adam Pally]

Killing kids left and right.

[Dr. Kim Shapira]

You always eat when you're hungry.

[Adam Pally]

You're killing after.

[John Gabris]

What about the Cheerios?

[Adam Pally]

Bee?

[John Gabris]

He's gonna blow his head off.

[Adam Pally]

Look, poor bee is over there.

[Dr. Kim Shapira]

I know.

[Adam Pally]

It's barely bottom cousin.

[John Gabris]

He's doing a duet with Nelly.

[Adam Pally]

He's playing the crypto ball.

[Dr. Kim Shapira]

I'm sorry, no.

[John Gabris]

So that's. That's really interesting. So I'm like, oh, I'm gonna have three hard boiled eggs for breakfast. And maybe I have.

[Dr. Kim Shapira]

Do you always have three eggs?

[John Gabris]

No, I don't always. There's another thing. I don't always eat the same thing.

[Adam Pally]

Every morning I was at the airport lounge and I was like, don't eat bread. Keep the carbs away. And I saw the hard boiled eggs and I was like, I could get that down.

[John Gabris]

And this time.

[Adam Pally]

And I didn't eat the yolk, I just ate the white.

[Dr. Kim Shapira]

Why can't you get the bread down?

[Adam Pally]

Well, I didn't. I just. I'm trained. It's like, you're just like, bread is not good for you.

[Dr. Kim Shapira]

No.

[John Gabris]

See, now this is where this Is cause you're. You don't believe in like good, bad elimination. Right, Right.

[Adam Pally]

That's what I mean.

[Dr. Kim Shapira]

I believe in you being healthy and so like you could be gluten sensitive. I don't know.

[Adam Pally]

I'm not.

[Dr. Kim Shapira]

We haven't gotten there yet. Maybe you don't even know if you have.

[Adam Pally]

I've been tested.

[Dr. Kim Shapira]

Okay, so then what's wrong with bread?

[Adam Pally]

Just. It's like a carbohydrate that I don't need in the.

[Dr. Kim Shapira]

We say the word extra again.

[Adam Pally]

Carbohydrate.

[Dr. Kim Shapira]

Do you hear what you're saying?

[Adam Pally]

I mean, I. I get. I never wanted to ever be someone.

[Dr. Kim Shapira]

That you don't want to hydrate. You don't want to.

[Adam Pally]

First of all, I gotta tell you, kid, I never wanted to be a pod. I don't want to be doing this. I'm a movie star, okay? I am.

[John Gabris]

We just throw in the word star around those days.

[Adam Pally]

I am in the movies, okay? And to some, a star.

[John Gabris]

To me. I don't want to be doing this.

[Adam Pally]

The same way I don't want to be eating the hard boiled eggs in an airport. You know what I mean?

[Dr. Kim Shapira]

I mean, you have options.

[Adam Pally]

Not really. At the. The American Airlines lounge, especially this morning, was a little under. I don't know if they were preoccupied with something, but there was a little understaffing breakfast. I'm gonna write a letter. I don't know if it's insensitive.

[John Gabris]

I'm gonna request a 10,000 miles.

[Adam Pally]

I don't know what was going on this morning. American Airlines, but you're coming across like.

[John Gabris]

A man of the people here.

[Adam Pally]

Yeah, I am. I'm a man of the billionaire class.

[John Gabris]

But what you're saying is carbohydrates are.

[Adam Pally]

It doesn.

[John Gabris]

It's a part of your.

[Dr. Kim Shapira]

They hydrate you.

[Adam Pally]

Yeah.

[Dr. Kim Shapira]

Without them, you're dehydrated. In order to be healthy, we need to be hydrated.

[Adam Pally]

I'm gonna think about that the next time I go to Connie and Ted's for those rolls.

[John Gabris]

Oh, the Parker House rolls. Damn. With the sea salt.

[Adam Pally]

I mean, that's basically like drinking water.

[John Gabris]

Apparently. Yeah, I eat those when I'm on a marathon. I eat them in the sauna for hydration. What if you could use your home.

[Dr. Kim Shapira]

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[John Gabris]

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[Dr. Kim Shapira]

Get access to your home equity in cash.

[John Gabris]

Visit hometap.com to apply in minutes.

[Devin Tory Bryant]

That's hometap.com USAA knows Dynamic Duos can save the day like superheroes and sidekicks or auto and home insurance. With usaa, you can bu auto and home and save up to 10%. Tap the banner to learn more and get a'@usaa.com bundle restrictions apply.

[Dr. Kim Shapira]

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[Adam Pally]

So, okay, so you're hungry, you wake up, you eat when you're hungry, eat half. Eat half.

[Dr. Kim Shapira]

Yeah. Okay, so wait it out. So, like, we don't know how. We know we have to pee and we don't even know where our bladders are. But we totally know where our bladders are. Right?

[John Gabris]

What?

[Adam Pally]

What? Yeah, we're in our feet, Right?

[Dr. Kim Shapira]

Exactly. So hunger. Hunger is isolated in our stomach. Right. It's not scary and it's not painful. Right.

[John Gabris]

Being hungry is not yet.

[Dr. Kim Shapira]

Right.

[Adam Pally]

It's just a thing.

[Dr. Kim Shapira]

Right. But we really need to be able to, like, understand the sensation. So we fuel our body because that's what helps us run on energy. Right. We can't survive without fuel.

[Adam Pally]

Right.

[Dr. Kim Shapira]

Okay. So we're not always the same hunger level.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

And yet we all can go to the restaurant, all order chicken parmesan, and the chef is giving us all the same size food. We're all different sizes here. You don't know what I've eaten so far today. Right. We can't all be the same hunger level.

[Adam Pally]

I want to let you know right now that if you were at a restaurant with John and I getting chicken parm, there would be three orders just to make sure we all got.

[John Gabris]

Yeah. You would like, be like, oh, this is half. I'm gonna wait 15 minutes. You would blink and we would be gone. Going down my throat like a Labrador gone.

[Dr. Kim Shapira]

But maybe not. Maybe not anymore. Maybe after this conversation, you're gonna slow down.

[Adam Pally]

Sure. Maybe only one chicken parm for the table.

[Dr. Kim Shapira]

No, no. We've each get our own chicken parm. For sure. For sure. I don't wanna share with you guys either. I want my own chicken, right? Yeah. And I don't know how hungry I am in this moment.

[John Gabris]

Are you a doggy bag person? Are we bringing stuff home from restaurants if you don't get to it Sometimes?

[Dr. Kim Shapira]

Yeah. It depends on if it was good or not. For sure.

[Adam Pally]

You eat half.

[Dr. Kim Shapira]

So ghrelin is a hormone in your stomach and it tells you when you're hungry. And we all have it.

[Adam Pally]

And you don't wanna feed it after midnight.

[Dr. Kim Shapira]

Exactly. Turns into gizmo.

[Adam Pally]

Or get it wet.

[John Gabris]

You don't wanna eat wet hard boiled eggs. The ghrelin will cut.

[Dr. Kim Shapira]

Exactly. But then we also have the hormone leptin that tells us when we're satisfied. But it takes 15 minutes.

[Adam Pally]

I've seen leptin one and leptin two.

[Dr. Kim Shapira]

That's so funny.

[Adam Pally]

Yeah. Leptin two was the worst movie ever made, I think.

[Dr. Kim Shapira]

But it takes 15 minutes for us to know if we need more. And so we really can't assess. But here's the thing about digestion. We're supposed to chew our food.

[John Gabris]

Suppose.

[Adam Pally]

That's a big suppose.

[John Gabris]

Okay, now what you're saying might be pretty obvious for the listeners at home, but for me, I am. I eat. So I. I get. I eat. Like, this is a limited amount of food for all the prisoners around me. And I have to get what I need to, like, stay alive.

[Adam Pally]

Yeah.

[John Gabris]

I think it's from being one of three.

[Dr. Kim Shapira]

Like, yeah, show me your tattoo. When you're saying that. Exactly.

[John Gabris]

I swear, I love food. And it's not just absolute. Absolutely comforting.

[Dr. Kim Shapira]

You identify so much with that.

[John Gabris]

Yeah.

[Dr. Kim Shapira]

But we're here to talk about staying alive.

[John Gabris]

Right, Right. So then. So if I.

[Adam Pally]

That's the conundrum of our personality, Kim.

[John Gabris]

So when we chew. When we're. If I were to chew food.

[Dr. Kim Shapira]

Yeah, that's why we have teeth.

[John Gabris]

Yeah. And we're supposed to do that X amount of times.

[Dr. Kim Shapira]

15 to 44 times per bite. And here's here.

[John Gabris]

44.

[Adam Pally]

44 times.

[Dr. Kim Shapira]

What are you turning into dust? Yeah, yeah. Actually liquid bowl. Bullis.

[Adam Pally]

Bullis.

[Dr. Kim Shapira]

Yeah. You got it.

[John Gabris]

Oh, I gotta stop swallowing it whole. Like I'm a fucking killer whale pulling the bone out. Like.

[Dr. Kim Shapira]

How do you think your body's breaking that stuff down? How do you think you're getting the nutrition from inside the food?

[John Gabris]

It's probably. If my stomach is handling it, it's working so much extra.

[Dr. Kim Shapira]

It's not handling it.

[John Gabris]

It's not.

[Dr. Kim Shapira]

No, that's not doing it. It's your teeth that actually break it. Down and flatten it and create this liquid bolus full of enzymes. Like, if you were to stop and think about, like, lemons or pickles, right now, your mouth should. If it doesn't water before you eat, you're not actually hungry.

[John Gabris]

Interesting.

[Dr. Kim Shapira]

Yeah. We need that saliva to break down the food. And then once we swallow it, it sits in our stomach for two to five hours, where then it gets broken down into chime. Do you have anything you want to say about that?

[Adam Pally]

About chime? No.

[John Gabris]

Chime after chime, when you chew and you swallow.

[Adam Pally]

I don't want to chime in here.

[Dr. Kim Shapira]

Yeah. So if we were to actually smell our food and chew it longer than necessary, that 15 minutes comes quick.

[John Gabris]

This is. Okay, so even remove, like, all the science from that. Just chewing more would get you to 15 minutes sooner in the like.

[Dr. Kim Shapira]

Yeah, yeah, yeah.

[John Gabris]

Because if you. If you're just jamming shit down by 15 minutes. I finished the T bone and then my brain's like, whoa, dude, you were actually full two thirds of the way through that. And now you have all this excess.

[Dr. Kim Shapira]

Yeah, you can eat 3T bones by the time I'm done with like, maybe one T bone.

[John Gabris]

Yeah.

[Dr. Kim Shapira]

Because of the. Yeah, I have.

[Adam Pally]

I can vouch for.

[Dr. Kim Shapira]

Yeah. I had a client who was eating three every day in, like, advisory. Her teacher brought her donut, brought donut holes, and she was eating three. And like, I know when I eat a donut hole, I take bites of it. I don't pop the whole thing in my mouth. So she was eating three to my one.

[Adam Pally]

What?

[John Gabris]

I don't even.

[Dr. Kim Shapira]

Do you pop it in your mouth?

[John Gabris]

I don't even take bites.

[Dr. Kim Shapira]

I never heard.

[Adam Pally]

What are you, a bird baby? What are you eating these donuts, are you finding them on the street?

[John Gabris]

I bust out a fork and knife and I just.

[Dr. Kim Shapira]

Oh, it's so fatty.

[John Gabris]

Cinnamon.

[Adam Pally]

That's why. That's why they make them that size.

[Dr. Kim Shapira]

Oh, I don't know.

[Adam Pally]

Pop. Em. They're called pop' ems.

[John Gabris]

They are called pop' ems. The off brand ones. There's munchkins and there's pop' ems.

[Dr. Kim Shapira]

Oh, but wait, how sad is it that you're, like, only having, like, two bites? And I'm like, really thoroughly.

[Adam Pally]

You gotta go through the whole box.

[Dr. Kim Shapira]

Well, I don't wanna make a mess. And like.

[John Gabris]

Okay, so I see what you're saying. I totally disagree. No, I'm just kidding.

[Adam Pally]

No, I see this. I'm joking about this because it's just like eye opening, you know, it's crazy.

[John Gabris]

To think about But I am, like, just going to my, like, logic brain there. If you have three munchkins in front of you and you take a bite of each one.

[Adam Pally]

Like, if you've eaten one munchkin.

[John Gabris]

No, but you know you've eaten three, but in six bites. It's very easy to do six bites if you're popping them whole.

[Dr. Kim Shapira]

How fun.

[John Gabris]

Now I've eaten half the amount of munchkins.

[Dr. Kim Shapira]

Now you get to enjoy it longer.

[John Gabris]

Yes.

[Dr. Kim Shapira]

And here's the thing, and I know you guys are going to have something to say about this, but food is actually boring.

[John Gabris]

Okay.

[Adam Pally]

No, I agree.

[John Gabris]

Food is boring. Take the shot.

[Adam Pally]

No, food is boring. Food is boring.

[Dr. Kim Shapira]

It's like, that's why we need to be distracted.

[Adam Pally]

Yeah. Let's talk about music.

[Dr. Kim Shapira]

Yeah, yeah.

[John Gabris]

But there is there. When you say food is boring, that means if we're putting a lot of weight and excitement on meals and stuff. Cause talking about the next meal is.

[Adam Pally]

A huge deal for us.

[John Gabris]

It's a huge deal. Like, he's Jewish. I'm Italian. These are, like, cultures where if you. If you don't talk about your feelings, you talk about food.

[Dr. Kim Shapira]

Yeah, yeah. I mean, I'm Jewish. I understand what you're talking about, but I'm actually more excited about the people who I get to be at the dinner with.

[Adam Pally]

We have different Jewish families.

[Dr. Kim Shapira]

Well, we do, but the prep and the smells and, like, the fact that we're together. Also, I like to enjoy my food. Now, sometimes I am eating quickly, and I realize, oh, my God, I'm eating really, really fast. I need to slow down because I want to help my body digest the food. Right. But it doesn't mean that I always practice being mindful. I need to slow down, too.

[John Gabris]

Do you ever eat while watching something on tv?

[Dr. Kim Shapira]

Yeah, but I actually know if I'm hungry or not. Like, I always get the thought that this is gonna be too much or not enough. I'm not a.

[John Gabris]

Because you're practiced.

[Dr. Kim Shapira]

I think so, yeah.

[John Gabris]

In this system, you've got a lot of reps. So it's your tears. Are you. Cause I could blindly. I could blindly eat if there's something on the. You know what I mean? Like, if I'm watching something. Yeah, Yeah.

[Dr. Kim Shapira]

I couldn't know where your mind is when you're eating yet. So that's, like, the practice. And I have an example of, like, shopping, which during COVID we had sold our house, and we were moving, and we had nowhere to move. And I have three kids, three dogs, and we are all online you know, I was so stressed, and my husband wasn't stressed at all. And right then and there, I had gotten, like, an email from my favorite clothing line saying that there was a sale. Remember, it was Covid. No one was buying anything. And I found a Sweater. It was $800. And I was like, I need that. I totally need that. And then I put it. It was from Zadig and Voltaire. Like, I can't even remember. I didn't end up buying it, but I put the sweater in my cart. And then I recognized how, like, wait, I've been practicing this my whole life. I don't actually need the sweater. Let me take a deep breath and see what's going on. And I could just then see how stressed I was. So then I ended up doing yoga and, like, meditating and relaxing. I never went back for the sweater. But progress looks different for everyone. And sometimes, you know, progress is getting the food but not eating the food or starting with half and, you know, not finishing the food. So.

[John Gabris]

Yeah. And, like, if that. To keep the analogy going, if that sweater arrived mid move, it wouldn't be like, oh, now I feel better now who cares if we find another place.

[Adam Pally]

To live for our bomb that you spend $800.

[Dr. Kim Shapira]

Totally. Because I was trying to buy a house.

[John Gabris]

Right?

[Adam Pally]

So, okay, so let's so through.

[Dr. Kim Shapira]

Who buys a sweater for $800?

[Adam Pally]

I know.

[John Gabris]

Wrong people to ask, wrong room. Yeah.

[Dr. Kim Shapira]

I like you guys.

[Adam Pally]

Yeah. So go back to the rules.

[Dr. Kim Shapira]

So that's rule E. When you're hungry, that's rule one. You eat when you're hungry.

[Adam Pally]

And that seems to be, like, a super important rule.

[Dr. Kim Shapira]

Yeah. You would pee if you didn't have to pee.

[Adam Pally]

Right.

[Dr. Kim Shapira]

You wouldn't go to sleep if you weren't tired.

[Adam Pally]

Rule number two.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Eat what you love.

[Dr. Kim Shapira]

With the caveat that the food has to love you back.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

Whoa.

[Adam Pally]

I feel like that should be on the rule, too, there.

[Dr. Kim Shapira]

Well, it's actually eat what you love when you're hungry and start with half.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

Right. You don't eat it unless you're hungry.

[John Gabris]

So you're saying, like, it's gonna be hard to stick to some kind of meal plan if you're eating things that you think you're supposed to eat that you hate. Like, if you hate yogurt, but you're like, every morning I gotta have yogurt and berries, but you hate it. Like, that's not gonna help you.

[Adam Pally]

You'll eventually rebel against it.

[Dr. Kim Shapira]

Yeah. And on my socials, I would never tell you what I ate. I mean, maybe occasionally, but in general, what I eat is not what you need to be eating. Like, I don't wanna influence your food choices. I want you to know exactly what you love.

[John Gabris]

Well, I kind of, like, based on your system, it is not prescriptive of what you're eating. It's just sort of like a lot of the mental attitude around it. And then a couple of other, like, basic tenants that.

[Dr. Kim Shapira]

Exactly.

[John Gabris]

I think you'd be hard pressed to find people who are like, don't do 10,000 steps a day, don't sleep seven hours.

[Adam Pally]

I feel like I like to have the Bach. I like to be told exactly what to do, because, like you said, it takes the thought out of it.

[Dr. Kim Shapira]

But I am telling you exactly what to do.

[John Gabris]

But I guess what you're saying is the answer is Adam can tell himself what to do. Like, dude, eat your favorite yogurt or whatever.

[Adam Pally]

Whatever it is. Yeah, exactly.

[John Gabris]

But do it when you're hungry and have hats.

[Dr. Kim Shapira]

And like, this rule actually is fixing. This is a very sciency rule. So it's doing psychology and science. People, when you say, eat what they love, immediately think I said, go have cake and cupcakes. People aren't hungry for cupcakes and cake. They're not hungry. They're having cravings for that. Okay, so that gets into Rule 3 for a second. But right now, eat what you love. We're getting rid of the food that you think is healthy or unhealthy, that you should have or shouldn't have, that you think is junk. You know, we're not calling food anything other than food. And then the second half of it is, we're now eradicating inflammation. We're actually fixing and putting your body back in balance. When you start recognizing, holy shit, I ate a loaf of bread and I broke out in a rash or had, you know, diarrhea. Right. Then we're starting to recognize, maybe if I didn't eat the whole loaf, or was it, if I start with half, will I feel better? What if I start with one, do I still feel that way?

[John Gabris]

This is the food loving you back part.

[Dr. Kim Shapira]

This is. Now I'm starting to understand, oh, there could be an ingredient in there that doesn't love me back. And now I can actually move forward without thinking it's good, bad, or unhealthy. Right. Cause blueberries make me sick. They don't make you sick, probably. And a lot of people think they're a superfood. Well, if I went that way and I started eating them, you'd be dead. I would not be. Well, right.

[John Gabris]

Death by blueberry.

[Adam Pally]

Right. Death by blueberry.

[John Gabris]

That's a way to get cold.

[Adam Pally]

Stone Violet.

[Dr. Kim Shapira]

Crocodile.

[John Gabris]

No, no, Veruca.

[Dr. Kim Shapira]

Salt.

[John Gabris]

Violet Grumbine is an old friend of ours from the theater. That's why when you said that, I'm like, no, she's still alive.

[Adam Pally]

Is she alive? I thought Violet choked on a blueberry.

[Dr. Kim Shapira]

Oh, God, no.

[Adam Pally]

Okay, so that takes to Rule number three, which is eat without distractions.

[Dr. Kim Shapira]

Yeah. So really know where your mind is. We eat. We tend to eat about 30% more food if it's in front of us. We tend to eat, you know, like, if we're emotionally distracted, we'll eat more. And if we're having any cravings and none of those are actual hunger. Hunger is really the only reason we should be eating.

[John Gabris]

Yes. I think for me, eat when you're hungry sounds so obvious, but really that, like, if I actually practiced that, I'd probably eat markedly less because I do eat a lot when I'm like, well, I feel like it's a meal time again. Cause it's been six hours. I'm not starving. But I do have this for dinner. And I'm like, all right, well, it's dinner time. And. And I'll eat. Cause I also don't want to eat too late or whatever. And so I feel. And then this idea you're saying of, like, the mindful eating, the small version of that that I notice is, like, now, rather than going to get. When I want a snack, rather than going to get the whole bag of popcorn or the whole bag of almonds, I will pour some of them into a smaller bowl and go. If I want more, I can get up and get more. But I have to put these little minor barriers. This is a stupid example, but I move my weed from my desk drawer to a slightly more annoying place to get to in the closet. And it really has stopped sort of like passive blazing, which is like. Which obviously is not helping me diet either. So, like, these little things where. Cause if I just bring over the pint of ice cream rather than three spoonfuls in a little cup, there's a good chance I'm gonna be like, this shit's gonna fucking melt if I don't eat this shit right now.

[Dr. Kim Shapira]

Right. I mean, I think of it as, like, wax on, wax off. And so the more that you practice that you become the essence of that. And so I really like that for you.

[John Gabris]

And then I bring that into other elements of food.

[Dr. Kim Shapira]

Yeah, yeah.

[Adam Pally]

And that takes us to rule four.

[Dr. Kim Shapira]

10,000 steps every day.

[Adam Pally]

This is an interesting rule. Cause it doesn't involve food.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

So this is exercise. Right? This is like. I've always heard that like the other side of dieting is exercise. Nope, nevermind.

[John Gabris]

I've always heard abs are made in the kitchen. That's like sort of like the meathead mantra is that like nutrition will get you leaner than exercise.

[Adam Pally]

Can you bring a horse to water?

[Dr. Kim Shapira]

That's actually in my book.

[John Gabris]

Oh, okay, yeah, get to chapter seven, the horse chapter.

[Adam Pally]

I actually do need to read that chapter.

[Dr. Kim Shapira]

That's funny.

[John Gabris]

So like 10,000 steps. You are not alone in this belief. This is sort of like, this is a big one. That's kind of obvious on paper of like that is a minimum dose of exercise that people could. I mean it's a lot, it's good and it's movement, which is what we can all use.

[Dr. Kim Shapira]

And the average American gets about 3,000 steps.

[John Gabris]

Yeah.

[Dr. Kim Shapira]

Most people come to me and they say, I wanna lose weight. And then I immediately ask them if that's really what their goal is. And then I hopefully, hopefully open their mind to the fact that they really wanna learn how to maintain that weight loss. And so if they can practice these six simple rules, what happens is the side effect of that is what? Weight loss. And what I have found, if you can do all six of them at 90%, you lose about one to three pounds a week. At 70%, you're staying the same weight. At 60%, you're gaining weight. And so if our goal is to learn how to keep the weight off. And we know like what you said, John, to lose weight, it's 90% the way you're eating and 10% exercise to maintain it. It's 50% food and 50% exercise. So you have to be in the habit of moving to maintain that weight. Weight loss.

[John Gabris]

Yeah.

[Dr. Kim Shapira]

Like, I'm just curious, like if you just like staying alive, partying like in like partying really like as we're getting older. Right. And partying the way that you want to be partying, whatever that means. Right. Could you really also change what your expectations are and what people think your expect the expectations they have on you.

[John Gabris]

Yeah. And I wonder if how much people have expectations of me or I have an idea of their expectations of me.

[Dr. Kim Shapira]

Right.

[John Gabris]

And I'm projecting these expectations on people because I don't think there's anybody in my life who if I all of a sudden was the cruciferous vegetables guy, they would be like, this guy sucks. Now.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

You know, it would track.

[Adam Pally]

It wouldn't be weird.

[John Gabris]

Yeah, right?

[Adam Pally]

Yeah.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

And same, I mean, like in the last 10. I mean, we've been friends for 20 years, but in the last 10 years or so you've gotten way more diligent about exercise.

[Adam Pally]

Yeah.

[John Gabris]

And that. That wasn't the 20something Adam that I would know. But it doesn't stand out as fucking weird. And I don't think like, oh, fucking exercise boys at it again.

[Adam Pally]

No, no.

[Dr. Kim Shapira]

Right. And I think if you guys were changing and adopting some new ways, you'd actually give a lot of people permission also to change.

[Adam Pally]

Right.

[John Gabris]

Yeah. And that's kind of hopefully what we're doing with this show a little bit here is being like, even us two boneheads can learn these.

[Adam Pally]

Yeah. Even we can figure it out. We won't, but.

[John Gabris]

Which takes us a rule sign to stay fat for the sake of the show as I'm ready. Fine.

[Adam Pally]

Send me a ham. Rule 5. Drink 8 cups of water a day.

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

Now I have a couple questions on this one.

[Dr. Kim Shapira]

Okay.

[Adam Pally]

One. Does sparkling count?

[Dr. Kim Shapira]

It. It does hydrate you. Yes.

[Adam Pally]

Sick. 2. Is this to like mitigate appetite? Cuz sometimes, sometimes I do feel that, like I can't tell if I'm hungry or I'm just thirsty. And then I'll drink like a. A big thing of water and I'll be like, I actually wasn't hungry. You know, like, is it. So it's just to keep fluid in the body? There's no dietary.

[Dr. Kim Shapira]

Yeah. There's an entire universe of electricity happening inside of your body. More electricity than the entire world. That's what's going on inside of us. We have 43 trillion cells and we need water to help us detox and so we don't have inflammation.

[Adam Pally]

I actually think I have an older model. I run on diesel. Yeah.

[John Gabris]

I was about to say, well, then let's link my body up to the power grid and then we don't have windmills killing all these whales off the coast of water.

[Adam Pally]

I gotta check under the hood. Cause I'm pretty sure I run on ethanol.

[Dr. Kim Shapira]

Wow.

[John Gabris]

I'm an ex meathead of the 90s and early 2000s. So I had the gallon water jug that I was carrying around campus with my lifting straps in my backpack before I went to the gym. And that was just with your gloves.

[Adam Pally]

On all the time?

[John Gabris]

Yeah, my fingerless gloves on my belt, my knee wraps as I just go to fucking Intro to Art History. But drinking a lot of water is something that I've always done and it's like drinking a lot of water and getting sleep are the only two habits that I have been crushing for at least a decade.

[Adam Pally]

Which leads us to rule six. Get seven hours of sleep. Now, this is hard. Now, all these are hard for me because I have young kids, and that is really hard. So especially stuff like eat when you're hungry. It's like, well, you know, dinner time is at six, so it's hard to.

[Dr. Kim Shapira]

That's not a good time for you?

[Adam Pally]

Well, it depends. I mean, like, yeah, it depends on.

[John Gabris]

When you had lunch.

[Adam Pally]

Yeah, it depends what you had to do that day or whatever. It's like.

[Dr. Kim Shapira]

But when I had young. When my kids were much younger, we had a schedule. So, like, I have three daughters, and on Monday night, one would pick the dinner, on Tuesday the next, and then on Wednesday the next. And so they always felt like they had a choice. And then with whatever they chose, I had tons of sides, which were like, lots of fruits and lots of vegetables and maybe even a salad. So even if I didn't want to eat what they were eating, I still had had lots of options that helped take care of me.

[Adam Pally]

Yeah, I think I could be a little more. That's a good place for me to start, is being a little more mindful there. But getting back to the seven hours of sleep, because this is something again with young kids.

[John Gabris]

And we're hearing more and more. I mean, everyone, like, we've always kind of known that sleep is good for you, but we're hearing more and more that this is like. And as like a planet. We've all started sleeping less. And it's like. And children have started sleeping less due to. To like, more activities and more shit to do. And we've seen an overall increase in neurodivergency and a lot of issues. And it's like. I think I quote this all the time, but I had a powerlifting coach who said sleep is the second most anabolic thing you could do for your body. It's like taking steroids, getting a good amount of sleep.

[Dr. Kim Shapira]

Yeah, the average American gets about six and a half hours. We need between seven and nine. I put seven just because it's already hard enough to get seven. And it needs to be consistent. So, you know, when you have young kids and the pediatrician's like, miss the opportunity when your child is telling you they're tired, they might yawn or just show signs of tiredness. When we have signs of tiredness, we actually need to go put ourselves to bed as well, because that's when melatonin is being released. And melatonin is the most powerful antioxidant in our body. And what it does is it goes into our 43 trillion cells, and it takes away the inflammation. So if you're not getting sleep, you're waking up inflamed. And when you're inflamed, you actually are not motivated to eat well, to move your body, to drink, well, water. And so that really causes stress in our body. And remember, our mind can't tell the difference of stress. And when it's stressed, it raises its cortisone levels, cortisol levels, and that's where we start developing disease.

[John Gabris]

It's kind of like how you end up in these bad patterns. Because if you get, like, a bad night's rest because you were up eating and drinking late or whatever, then you get a bad night's rest, you wake up and you feel like dog shit, and then you're like, oh, the only thing that's going to make me feel better is kind of more bad choices.

[Dr. Kim Shapira]

Exactly. And if your body is so stressed, it's not gonna let you lose weight. Right.

[John Gabris]

It's gonna be too busy trying to right the ship.

[Dr. Kim Shapira]

Yeah. It's actually gonna hold on, and then you're gonna actually start storing things differently and then gaining weight. Right. And so you have to really make sure that your body doesn't feel stressed. Otherwise, it thinks you're in the middle of a fight.

[John Gabris]

Okay.

[Adam Pally]

All right.

[John Gabris]

Yeah. Cause if your body's feeling like fight or flight. Well, that's. This is something I've been learning is like eating late at night. Then your body is spending the time digesting while you're sleeping rather than repairing or recovering. If you're waking up and you're stressed, your body's fighting the stress rather than doing standard maintenance. And your windshield gets dirty if you're so concerned with your tires or whatever.

[Dr. Kim Shapira]

Totally. And the only time you should really be fasting is after dinner.

[Adam Pally]

Okay.

[Dr. Kim Shapira]

So at least three to six hours before you lay down to help your esophagus digestion, and it helps your blood sugar so you can sleep through the night.

[John Gabris]

Yeah. Cause that's the big thing with alcohol, too, right? Is that kicks your blood sugar up several hours later when you're sleeping so.

[Dr. Kim Shapira]

You can fall asleep, but you can't stay asleep. It also causes inflammation of your nasal passages.

[Adam Pally]

True. Dap.

[John Gabris]

Snoring, dude. I mean, obviously I'm fighting becoming a major snorer, as is with my size, but if I have like, three Beers. The membrane gets loose and I'm just like sawing all night. I wake up and no one's next to me in bed. My wife's in the living room and.

[Adam Pally]

I'm like, yeah, it's that Billy Joel song.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

Connects.

[Dr. Kim Shapira]

It sounds worse than that actually. I'm sure. Yeah, it is my husband out many times.

[John Gabris]

Yeah. Really a question for you that we ask every guest is what are you doing to help stay alive for yourself? What are you doing to help you stay alive?

[Dr. Kim Shapira]

I am making sure that I go to sleep at the same time roughly every night and waking up at the same time every morning.

[Adam Pally]

What time is that?

[Dr. Kim Shapira]

9:30 to 5.

[Adam Pally]

Sure.

[John Gabris]

That's an early day.

[Adam Pally]

Baby. Baby.

[John Gabris]

Take the actual times or the consistency is important. Like to try to go to sleep around the same. Cause then your body gets into a.

[Dr. Kim Shapira]

Think about it. If you guys are performing a comedy show at 11 o' clock and then you're up all night and then the next night you're going to sleep at 9, you're actually jet lagged.

[Adam Pally]

Yeah. I think that that's one of the things that we battle for our job is that you're. Which is why these rules are really great. Because it's like this is all well and good. If you have a stable lifestyle where you can go to sleep at 9:30 and wake up at 5 every day, that's great. We, we, we are constantly, you know, on the move booking things. Our days. There are days that my day starts at 9:30pm Right. If I'm shooting overnight. So it's like the, the, you don't, you don't always get to protect yourself from that.

[Dr. Kim Shapira]

Right.

[Adam Pally]

So these are kind of really great ways to kind of fight that.

[John Gabris]

Yeah, yeah. I mean shift workers over like nurses and firefighters and cops. That's all really difficult for them because they, these are jobs that have to be.

[Adam Pally]

Not as difficult as TV actor. But like.

[John Gabris]

No, I mean, please. Yeah, please. I would like to get some charity. Like I'd like a GoFundMe for actors.

[Adam Pally]

Yeah, for sure.

[Dr. Kim Shapira]

Yeah, yeah. I mean it is tough. You're right. I agree. And that is, that's. You guys have that struggle unfortunately. So there's no way to fix that. But like when you can, can be consistent. I would work on being consistent. Your body likes to eat at the same time, drink water at the same time, poop at the same time, sleep at the same time. So yeah.

[John Gabris]

And you, do you want your poop and sleep time to be different, separate, equal.

[Dr. Kim Shapira]

I learned that I'm happy you learned that.

[John Gabris]

I shit every morning at 7:30. Like, quack.

[Adam Pally]

I wake up at 9.

[John Gabris]

And you know what?

[Dr. Kim Shapira]

You're. And you're probably. That's funny. You're probably not taking that for granted. Like, actually, the people who can't go to the bathroom are dreaming of going to the bathroom consistently.

[Adam Pally]

No, I know. No, I thank God. I'm regular.

[Dr. Kim Shapira]

Yeah, I'm thanking God that you are too.

[John Gabris]

I don't believe in God, but if there is one, he helps me stay regular.

[Dr. Kim Shapira]

Adam and I have the same God.

[Adam Pally]

Well, it sounds like we have different family members, though.

[John Gabris]

I try to go to bed, get in bed 11ish and get out of bed 8ish, which I know is a long time, but I try to just be in my bed for eight and a half to nine hours, whether I actually fall asleep for an hour or not.

[Adam Pally]

And what about the. The phone?

[Dr. Kim Shapira]

Yeah.

[Adam Pally]

What are you doing with the phone? Cause, like, I feel that the phone is keeping me up. The glow, the like, dopamine hit of it, like, scrolling Instagram before bed is a nightmare. Like, do you put it in another room? How do you balance it?

[Dr. Kim Shapira]

I mean, I have my iPad in bed with me, so I'm, you know, reading or watching tv. So I ideally should not be doing that.

[Adam Pally]

Do you get texts on the iPad? Do you have it all set up? Like, are people getting in touch with you?

[Dr. Kim Shapira]

Yes, but I have all the notifications off. Okay.

[Adam Pally]

All right.

[Dr. Kim Shapira]

I don't want any lights in the middle of the night waking me up. I'm a light sleeper.

[Adam Pally]

Me too.

[John Gabris]

I'm a pretty heavy sleeper. But I did something crazy. Like, two years ago. I bought an alarm clock.

[Dr. Kim Shapira]

Oh, wow.

[John Gabris]

And got my phone. And now I sleep on my phone in the office. I had this thing. I'm like, well, what if someone needs to get in touch with me? And then I Like, no one's ever tried to get in touch with me. You know what I mean? At that time, I'm like, if it's a severe emergency from the east coast, what can I do? So I put my phone in the other room and I got one of those, like, sun lamp, wake up things.

[Dr. Kim Shapira]

Yeah, how is that?

[John Gabris]

And it's a fucking blast. Yeah, it's a real treat. Because I don't like to hear the noise. And then all of a sudden, like, you just start to feel like it's a little brighter. And when you open your eyes and you look and you just see the light and you're like, all right. Because it starts really Dim and goes up to the 30 minutes to the time you chose. So I'm waking up a lot before my alarm goes off.

[Adam Pally]

I feel like it's in my house still. And it will get better as the kids get older and stuff, but in my house still. Every morning is just like pandemonium.

[Dr. Kim Shapira]

I'm sure.

[John Gabris]

Oh, yeah. I'm a childless 40 year old who doesn't have to punch into an office every day. So, like my life's a little 42 for one more day.

[Adam Pally]

I mean, I don't have to do that. Okay.

[Dr. Kim Shapira]

Happy birthday.

[Adam Pally]

Yeah. What are we. I guess we're gonna not go to dinner.

[John Gabris]

Yeah. No, not tonight.

[Dr. Kim Shapira]

No. But you're gonna go to dinner and you're gonna enjoy each other's company. You're gonna eat what you love, but you don't have to eat all of it.

[John Gabris]

Well, you don't understand. Our work is. Our dynamic is completely professional.

[Adam Pally]

Yeah.

[John Gabris]

We do not enjoy each other's company.

[Adam Pally]

No, no, no. Not at all.

[John Gabris]

Not so much that it's actually detrimental to our health. Nope, not at all.

[Adam Pally]

We're enablers. Well, it's been. Do you like, go like Dr. Kim? We didn't even. Just. Kim. Kim. It's been really.

[John Gabris]

Yeah. Thank you so much for coming on.

[Adam Pally]

Is there anything that you want to tell our audience or maybe. Probably better tell us. As parting advice, you know, I'd like.

[Dr. Kim Shapira]

To be invited back. I'm a little worried about if you're gonna have progress after we spoke or not.

[John Gabris]

Oh, that's actually a good idea. Let's have a look at that.

[Dr. Kim Shapira]

Like, I'm actually alert. Like, I'm like, oh, gosh, am I actually sinking in or are they gonna ignore everything I'm saying?

[Adam Pally]

Well, no. Well, now you sound like my wife.

[John Gabris]

You sound like every single person in my life.

[Adam Pally]

Yeah, no, no. We definitely would love to have you back. And we will have you back for check ins. I can't promise anything. I can tell you that if by any stretch of the imaginative this happens at all, if Gabris and I were ever to be given a role of some sort that would require body transformation information, we would do it and you could take all the credit.

[Dr. Kim Shapira]

Okay, cool, cool.

[John Gabris]

And we'll have your book link in the show notes. But if you want to just plug it audibly for the listeners who can't read, which is. We're getting results. We're getting the Data. It's about 35% of our listeners can't read.

[Dr. Kim Shapira]

Okay. Well, it's on audible and they're not bots.

[John Gabris]

Wow.

[Dr. Kim Shapira]

Okay. Well, on audible, you can download. This is what you're really hungry for. It's available wherever. Wherever books are sold.

[John Gabris]

Hell, yeah.

[Adam Pally]

Forward by the great Kaley Cuoco.

[Dr. Kim Shapira]

Yeah, she is great.

[Adam Pally]

Yep. And looking great. And looking great.

[Dr. Kim Shapira]

She looks great.

[Adam Pally]

Yeah. Eating great, looking great, feeling great.

[John Gabris]

It's all mindful, baby.

[Adam Pally]

All mindful.

[John Gabris]

I'll tell you what. My mind's on a hoagie. Right about me.

[Adam Pally]

Thank you so much.

[John Gabris]

I'm gonna only eat half, though. Thank you. Thank you, Kim.

[Dr. Kim Shapira]

Thanks for having me, guys.

[John Gabris]

I don't know about you, Adam, but the main takeaway. There's a lot of stuff that we learned today, but the one thing I'm gonna take away is I'm adding flaxseed to my diet. That's something I don't do.

[Adam Pally]

I know that there are six rules that she went by, and she is so insightful and broke it down so seamlessly. The one thing I will remember is the flaxseed.

[John Gabris]

Well, for me and you, that's the one that's like, oh, I could just buy something. Like, I don't have to change behavior.

[Adam Pally]

I was thinking. I was like, oh, I'll just stop off and buy that.

[John Gabris]

Yeah, that's. Dude. I was like, well, that I could do it. She's like, 10,000 steps. I'm like, cancel that.

[Adam Pally]

I was like, does weight training involve steps?

[John Gabris]

Well, I'll keep walking to the flaxseed cabinet. It is so. I knew right away when she said that you and I both locked in on, like, something we can buy and add to our regimen without having to, like, change any behaviors.

[Adam Pally]

Truly, I.

[John Gabris]

You even asked, can I have it in a pill form?

[Adam Pally]

Yeah. I was like, what's the simple? She's like, no, you gotta sprinkle it. I'm like, fuck that.

[John Gabris]

I'm gonna blast a rail of flaxseed every morning. I'll get my flaxseed mirror.

[Adam Pally]

I'll just put it in the other things. I blast rails up Metamucil.

[John Gabris]

My poor wife. Every morning, she's gotta take a straw and blow flaxseed into my asshole. Cause I gotta boo.

[Adam Pally]

Which brings us to our sponsor.

[John Gabris]

Glass Straws. Not just for cokeheads anymore.

[Adam Pally]

Now the environmental choice for Coke and Coca Cola.

[John Gabris]

Think of the turtles. Think of the cokeheads.

[Adam Pally]

Oh, well, this was great. Thank you guys so much for listening, and we'll see you next week.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

Do us a favor. Stay alive. You have been listening to Staying Alive with John Gabris. And Adam Pally. A Smartless Media production in association with Sirius xm.

[Adam Pally]

Produced by Devin Tory Bryant and Anne Harris. Engineered and edited by Devin Tory Bryant, who also wrote the music.

[John Gabris]

Associate producer and video producer is Maddie McCann, social media producer Tommy Galgano, assistant engineer Kyle McGraw.

[Adam Pally]

Special thanks to Jared O' Connell at SiriusXM.

[John Gabris]

Executive producers are John Gabris. Ooh me. Adam Pally. Ooh you Will Arnett, Jason Bateman, Sean Hayes, Richard Corson and Bernie Kaminsky. Do us a favor. Just rate and review the podcast. It actually helps.

[Adam Pally]

Just so everyone knows we do not have a discord.

[John Gabris]

Don't reach out to us.

[Adam Pally]

See us on the street. Walk the other way or you'll catch hand.

[Dr. Kim Shapira]

Do you ever watch that movie Wall E? Do you remember that movie? Do you remember the scene when they're like in the space and they're like using these chairs and they're like grabbing their drink like that's what we're all going to become.

[Adam Pally]

Oh, yeah.

[Dr. Kim Shapira]

Like we have to move.

[John Gabris]

Yeah.

[Dr. Kim Shapira]

Yeah.

[John Gabris]

Except the one thing they got wrong is that we won't be fully reclined. We'll be like this because we're all Screens are bigger.

[Adam Pally]

Smart Bless media.

[Devin Tory Bryant]

USAA knows dynamic duos can save the day, like superheroes and sidekicks or auto and home insurance. With usaa, you can bundle your auto and home and save up to 10%. Tap the banner to learn more and get a'@usaa.com bundle restrictions apply.