Ep032: Obesity and sleep? How to eat a healthy breakfast, and avoid overeating at night?

 
www.deepintosleep.co

David Orozco

with Dr. Yishan Xu

 

TODAY’S GUEST

David owns TD Wellness, LLC, a nutrition and wellness consulting company. He has been in practice for over twelve years as a Registered Dietitian Nutritionist and is a certified as an Intuitive Eating counselor, ACSM-Exercise Physiologist, Quit Smart® Smoking Cessation counselor, and was born in Bogota, Colombia, fluent in Spanish. He specializes in weight management and emotional eating, and also provides worksite wellness solutions for various organizations.

David also enjoys cooking for his family and clients, and auditioned last year for Season 9 of MasterChef. David also enjoys teaching fitness classes, hiking, biking, and holds the rank of Sandan (third degree black belt) in the Japanese martial art of Aikido.

More importantly, David loves fun time playing, traveling, exploring, cooking, binge watching Netflix, and relaxing with his family - his wife Trisha, six-year old daughter Helena, and his dog Fuego.



WHAT WILL WE LEARN

Factors leading to obesity:

  • Physical activities (to much or too little)

  • The way we eat

  • Stress

Pay attention: If we take too much physical activities at night, then we may get hungry and ate more, which made it more difficult for us to fall asleep. If we don’t get enough sleep, then we may crave more calories later during the day.

Implicit gender bias toward how men vs. women should eat.

Don’t just count the total daily calories you take in per day, it needs to be spread throughout the day, not all toward the end of the day.

Autopilot in the morning? How to eat a healthy breakfast?

  • Do the same thing with one little thing different to get started. E.g., add one bowl of fruit beside the coffee machine you use everyday.

  • Leave some flexibilities for yourself. You can have something light before work, and can balance off the rest.

    • Have at least 4 out of the 6 food groups: fruit, vegetables, greens, diary, animal proteins, fat.

    • At least of these 4 is fruit or vegetables. E.g., have a fruit and nut (fat) at home, and then get some egg and oatmeal after you get to your office (or later in the morning).

If you overeat at night, what should you do?

  • Balance your diet throughout the day.

  • Distinguish between habitual eating and emotional eating.

  • Wait for several minutes before eating at night.


RESOURCES


Transcript

-  0:00  

Hey, do you find yourself drinking too much coke or Mountain Dew? Do you eat a lot of sugar in your daily diet? Or do you ever find yourself getting so hangry when you don't have enough sleep, and end up eating more and gaining more weight, so you may know or may not know, sleep is closely linked with how you eat, how much you eat, what you eat, and when you eat. Today, we have David orange call. He is a registered dietician nutritionist in the practice for over 12 years already. One of his subspecialty actually is men's well being and nutrition. So today, let's hear what he's going to share with us about the connection between nutrition sleep and health.


-  1:02  

Welcome to the show. David.


-  1:04  

Thank you very much I really excited to be here. I'm really, really happy to that we connected and so I'm really excited to talk about nutrition.


-  1:14  

Awesome. So I know you have a wonderful team case plan. What's your practice do?


-  1:19  

Yeah, sure, absolutely. So I specialize in weight management. But I also see a considerate amount of people for sleep issues, as well as for eating disorders. And I personally don't see people for sleep issues. There's a psychologist that works in my office that does that, but we collaborate a lot because one of the key functions one of the challenges that I see in people's diets and their health is also their sleep. But when it comes to obesity, the sleep issue is a big big problem. It's like the chicken before the egg. Is it the obesity that's leading To the sleep problems like sleep apnea and sleep challenges, or is it the sleep challenges and maybe their diet and the way they're, they're managing their day that's creating the situation where their sleep is a dysfunction or a challenge. The vast majority of my clients are overweight or obese.


-  2:17  

So regarding obesity, what have you noticed it's a factors really contribute to to that eating habit or anything?


-  2:28  

Yeah. So I tell people, it's really a three part problem. It is vastly complex though. And the reason I say it's vastly complex is because if it were, simply reduce the amount of calories you consume an exercise more than 60% of the US population wouldn't be overweight or obese and we've been dealing with the ocean obesity epidemic for Gosh, now going on close to 2530 years, it's, it's it, it hasn't really abated, it hasn't gotten too much worse. But we really haven't seen much of a change. And so again, it's not as simple as diet and physical activity. But to answer your question, those are the two physical activity and the way we eat not so much what we eat, but the way we eat. And the third piece is and you know, everybody, when I tell them this, they usually go, oh, and that's stress. And to me, stress has different components, right? Stress could be a physical stress, you know, you can have a job that's very laborious and very manual. And there could be joint problems and and muscle problems, back problems. Hip problems, so physical stress on the body. But then there's also the obvious the emotional stress, the psychological stresses, Right depression, anxiety, mood disorders and challenges of that nature. And then there are those other types of stress stresses such as family stress, emotional stress, or financial stress, you know, the kind of things that we deal with responsibilities on a day to day basis. And as we get older, it gets more complicated, so on and so forth. So to me, those are the three main components, right? There's the way people eat the the activity that people do, and by that, I mean, either too much, or too little. And then there's also other complications, along with physical activity. And then the third piece is the stress piece.


-  4:44  

It's interesting when you talk about the physical activities, too much physical activities. Could be a problem, too.


-  4:52  

Yeah, yeah. So here's a really good example when I'm working with a lot of my clients, especially when they're they're looking To lose weight and one of the most common things that people look at when they try to lose weight is physical activity, they join a gym or they start a fitness program, or maybe they hire a personal trainer, or they join a boot camp or a fitness class of some sort or another, and all good intentions, getting more physical activity is a great thing. But oftentimes, I can see that people will put in a little too much physical activity. And let's take the new year's resolution as an example. So people at the beginning of the year will say, Oh, you know, I got to start a fitness program, I feel so out of shape. And then they join a gym and they start working out and for a couple of weeks, things are going really well. But one of the things that happens is that they start getting too extreme. In other words, they they they do too much. And on this on the on the on the on the light side, meaning on the less complicated They will work out late into the evening maybe or workout in the evening. And there are so jacked up there, they've got so much energy that they are hungrier. And so they might end up eating a little too much in into the evening after they've worked out. And now they're gonna go to bed but now they can't go to bed because they're still super energized. And then they've got all this food in their stomach and they don't want to go to bed right away. It's so it, it complicates itself. And that's one of the one just a few of the things that I see with too much physical activity. Another example is when people start doing these a little bit more crazy style fitness classes, where they're doing these jumps and these plyometric style exercises where they're doing extremes and explosions, deadlifts and and jumps in so effects on their joints. And I I often see a lot of people injure themselves whether it's a twisted ankle or pulled muscle or a twisted tendon or a snapped shoulder or, you know, there's just so many different injuries that ends up happening. And then they're back to square one. Now they got to take time off, and then they have to cook the doctor and then they've got to take medicines, and then it messes their diet. Oh, it just leads into so many different complications.


-  7:31  

Wow, that totally makes sense. I did not connect all the dots together before. By the way, you These examples are so obvious, so significant.


-  7:42  

Yeah, yeah. Yeah. You know, sometimes, for example, I'll have a person do a fitness routine. And they'll say, oh, man, it was such a great workout. Boy, I was so sore. And sometimes the next thing that comes out of their mouths I didn't really sleep that well, but boy did I feel great. And everyone a lot of people don't realize is that when you don't sleep, I mean, you know, the studies, I mean, you, you've seen quite a few of the studies, I would imagine. It affects your blood pressure, it affects your insulin and glucose regulation. And so there's a high likelihood of your body wanting more calories later on in the day because of that dysregulation because of the hormonal dysregulation that occurs, not getting the you know, the five sleep REM cycles that you get through the that you need through the evening from a seven to nine hours sleep and, and so a lot of people don't realize and I tell them, Look, you know, one of the biggest challenges there is that that level of physical activity is affecting the way you sleep and so one good deed does not erase another you don't want to do more physical activity because you Quite honestly, it's hurting you. So yeah, it's always fascinating to me on that connection.


-  9:07  

Yeah. So


-  9:09  

have you noticed any gender difference? So in my practice,


-  9:13  

currently, I see more female clients, I wish I can see more male male clients, I would say the ratio is about 65 70% women to 30 to 35%. Men, the the differences in eating, they do vary. I'll give you one example. with men I often find and this is not the same for all men across the board. You know, there are some differences but with men, a lot of times what I'll see is copycat eating or eating because they need to belong to something or maybe eating because they they they have these expected male roles, like for example, I went to a restaurant the other day. And I'll use this instead of a client example, I'll use an example. I went to a restaurant the other day, and I was sitting down, I think there was just three or four of us. No, it was four of us, my wife and somebody else. A couple, another couple, and then the waitress came over. And we had, we had placed our orders and she came over with the food. And then she she had a salad and a meat plate on on one hand, and she she proceeded to serve the meat plate to me. And then she was giving the salad to my wife. And I said, Oh, no, the salads from the salads for me. And so what happens is, is that we have these implicit biases out on how we think we're supposed to eat. And so a lot of times I find that some men tend to eat what they think people think they should eat, or, you know, you might grow up in a household where So I'm Latino. And one of the things that I heard quite a bit is, oh, you, you got to be big and strong. And so you've got a that kind of was code for, you've got to get more calories in. Whereas I, you know, my sisters usually didn't hear that kind of that kind of information. So that's some of this, you know, simple little echoes in people's heads that come out when I work with men and a lot of a lot of male clients that I work with don't often see those


-  11:33  

implicit unconscious biases that that occur all around us. So that that's quite a bit of what I see quite often. The other thing that I see and this is this is regardless of men or women, one of the biggest challenges is is how little people eat breakfast. I mean, that's probably one of the most common problems that I see in people is dying. on a regular basis it's that they don't eat really enough early on in the morning and and by enough I don't mean Oh, you know go and have pancakes and sausage and and and you know, scrambled eggs and and omelets What I'm talking about is it as a balanced breakfast maybe an egg or two with sliced toast and and you know and fruit with maybe some veggies into your egg you know just to give you a very basic simple example. And I know that different people eat different things for breakfast but you know, just to give you an example of a balanced meal so you've got five or six food groups in that one breakfast and I often see people will get up in the morning and they'll self medicate. They'll self medicate with coffee, and then they don't eat anything and so that a lot of people don't understand that their circadian rhythm is turned on and off by light and by food. Food is the energy that keeps The machine running. So it keeps the light on. That's what I tell people. And then the lights off at the end of the day. Now, of course, it's not just lights that help us sleep, right? But that's the big one. And turning off the lights going to bed at night mean that that's going to represent the start of the the circadian rhythm at night. But so so you've got this day, night, day night, and it happens every single day. And so when we're not eating a balanced breakfast, we're not starting off the day, we're actually decreasing the metabolic function throughout the day. And so it's playing just catch up. A lot of people are playing catch up towards the end of the day. And by the end of the day, they're not feeding themselves enough. And even if they don't eat, like 3000 calories, maybe they just had, let's say 1600 calories for the day. A lot of people think well Oh, that's how many calories I should have. Quite honestly, there's a lot of people that need many more calories than that. But, you know, some some clients come to me and they'll say Oh, 1618 calories, it's enough. Well, when I look at their their eating pattern, they're getting 16 or 1800 calories towards the end of the day. And so that we it creates this imbalance. And then you have a lot of the extra energy that you don't really need. Now your body may need 1800 calories, but it doesn't want it all at one time. And we got to remember that the metabolism is fueled throughout the day, it's not fueled all at one time. It's like if a if you have a motor and it takes 1800 gallons, if you put all 1800 gallons at one time, that motor is not going to run very efficiently. And so that's kind of the example or or the analogy that I give clients quite often. And then what happens towards the end of the day is a lot of people will be using the the coffee or the caffeine early on in the day. They're not revving their metabolism enough sufficiently throughout the day, then towards the evening. They're needing energy and sometimes the Get it from food, and then they'll overeat and then they'll feel tired. Or some people will use alcohol to take the edge off maybe. And so then you have this vicious cycle of again self medicating where you're using food or maybe even alcohol as a way to to relax, people find that oh, you know, I'm going to relax and so I'm going to have this meal and so dinner is almost always the one of the larger meals of the day for most people.


-  15:28  

The social pressure you mentioned, that totally makes sense. And yeah, I think that's behind a lot of us how we eat not only for men, right? Yeah, also, like culture wise, like I'm from a Chinese cultural background and dinner normally is baked get together, or people talk about business over dinner table, and people end up eating more great to know how, how like you connect food with our circadian rhythm system to help us think about this connection. Regarding breakfast you totally hate. Like the point I am doing wrong. Also, I find myself often very busy in the morning, don't eat well. Totally get hop just have a coffee or some cookies. not healthy breakfast at all.


-  16:16  

Right, right. Yeah, I mean, I see this with so many people it's and it's not just people who are overweight or obese. I see this with people all the time that are within healthy ranges of weight. And then I get people who are thin or in within a healthy weight range, but end up going to the doctor and their doctor tells them yeah, your blood sugar is starting to creep up a little bit. And they are baffled that you know, they think well wait a minute, I'm not overweight, I'm not obese, the doctor has to be wrong. And you know when when you get into routine for so many years and people do this for years and years Your body can't keep up with it. It just sort of this autopilot syndrome problem that I see with a lot of clients. I talked about this in my podcast, how we hit the autopilot early in the morning. And it's just one thing after another after another. And it's just a cascade of events that we do often all the time, saves us a lot of times saves us a lot of energy. And so it makes it very efficient for us in our day, but at an expense, and that expenses, giving your body what it needs. It's sort of like meditation, right? meditation is something that we all know we need now. We can call it meditation, but it's also known as prayer. It's also known as relaxation. We need that from time to time to refuel ourselves to recharge ourselves. Just like we need to have a balanced breakfast to start the day to get us going. And so I tell people, look, you know, meditation is great, but if you're not eating what you need, it's not gonna help you much


-  18:01  

It's great. You mentioned the meditation because when you talk about autopilot, I was thinking, well, that's what I've been discussing with my clients on other aspects also, like we are often in this autopilot state of throughout our day, we are not leaving in the present moment. But in the morning when we just wake up, that's totally like it's so easy to be in this autopilot stage regarding eating, drinking, right? We don't even think we just grab whatever we crave or available right around us.


-  18:39  

Precisely. That's exactly the point. It's this. We hit the autopilot and there is a lack of thinking. And, and it's good. It's good in that. It gives us efficiency. It gives us time management, but it also blinds us. It blinds us to the patterns that are creating challenges and this is One of the reasons why C, thin people who end up developed developing type two diabetes, they don't realize that the body can't handle what it needs at the end of the day, it needs it throughout the day. And so your energy dysregulation is essentially the best way to call.


-  19:19  

Right. So what are some tips or things we really need to pay attention to in the morning or we need to consider eating in the morning?


-  19:31  

That's a really good question. The two things come to mind in that is, and this is again, the reason why I called my podcast one small bite. It's one small thing that we think or that we do, it doesn't have to be a beautiful plate of balanced food groups in the morning. Start with something that's missing or something that we don't need to do so much. So instead of me fighting with clients to tell them Stop having coffee in the morning. The sacred coffee is not a direction or a battle I want to fight. What I often tell clients is, you know, next year coffeemaker put a bowl of fruit. And this way, at least the bowl of fruit is there. Now you may not eat it. But over time, what will happen is, you might just do exactly. If you had a box of cookies next to the coffee machine, you probably just grab one without thinking. And so what often happens is that I'm trying to do two things with clients. One is get them to be stimulated by the simple behaviors that they do, but there's a slight difference in them. So I believe it was James clear or who wrote the book. Atomic habits he talked about. He talked About stacking habits. So if you have an old habit you stack on a new habit on top of that, and that's one of the directions that I go with many of my clients. So in the morning, I tell them, okay, instead of doing the same thing every single morning, why don't you do the same thing with something slightly different, right? That's right there. It's it prompts you to change your direction slightly, which then allows you to pause or to stop and go, yeah, let me just grab this fruit and some nuts. And then let me start with that kind of breakfast instead of just going straight from my coffee. And those are the simple things that I tell clients to do. Now, that doesn't mean that I don't help clients work with a more balanced breakfast. I do tell them that eventually we do want to get to a balanced breakfast but it doesn't have to be every single day there are just going to be days where we're too busy. So I tell them look, have something light before you go to work and Go ahead and have your coffee. And then when you get to work maybe an hour or two later, balance off the rest, like for example. So I talked to clients about having at least four of the six food groups for a breakfast. And so what that means is they're six figures. So there's fruit, vegetables, grains, dairy, animal proteins, or proteins, and then fats. So these are the six food groups. I tell them look try to shoot for for with at least one of them being fruit and or vegetables. And then you have a protein with that and you're set. And then they go, Okay, I got it. And and then I give them examples and I say, Okay, look. So you've got the fruit. You got some nuts, that's your fat, and that's your fruit. Now you've got two other food groups, and you can just have them when you get home. I mean, get to the office. And then I tell people when you get to the office, go ahead and have a boiled egg and then some oatmeal or maybe having a scrambled Egg mix at the cafeteria with a slice of toast and peanut butter. So what I do is I get people to work with their habits to open their mind and eyes up to how to make those simple, small changes. And then I also tell me Well, look, you don't have to do it every single day, work on it three or four times a week, and then build on that over time and and look at how you feel. Do you have more energy? Do you feel better? Is your mood better? Do you feel like you need to drink the coffee? Do you have


-  23:34  

any challenges? I will say one common, not problem. But what common comment I get when I start having people eat breakfast, is that they'll say to me, Well, David, I'm just hungry. later on. I'm like, yeah, that's exactly what you want. You want to be hungry. That really means your metabolism is working. That's a good sign. And I tell them don't be afraid. Have that hunger is a good thing. Hunger is telling you something, it's telling you, hey, feed me, I need energy, you want that. And I tell people not to run away from that. So that's one of the the positive side effects that happened from those two simple tips. Again, one is, do something on top of an old habit. And number two, allow yourself some wiggle room. Give yourself some time throughout the week where you don't have to do it perfectly all the time or not that you have to do it perfectly. You can give yourself a few days off so you're not having to focus too much time on it.


-  24:38  

That's wonderful tips. I'm sure a lot of people can benefit from this two points. At least I know myself, I can start from there. Yeah, well, you're talking about that I'm even thinking about in my clinic. I want to take good care of all my providers. So I may we have a coffee machine. I know that's a go to mercy for me. Am I gonna go ahead buy a huge jar of maybe knots and, or something? Yes. Right besides the machine for my


-  25:11  

providers. That's beautiful. I think that that's an excellent idea. Because if you put it right next to the machine, there's a greater likelihood that people will actually eat something that they need. Yes. Yeah. I love it. I love how you took onto that.


-  25:26  

Definitely. Yeah. Yes. Awesome. So you also mentioned a lot of people tend to eat a big meal or they become hungry no matter whether they exercise too much or work too hard or starve themselves during the day. So night time eating is another big issue I see from people I know personally, or my clients. So any, how do you deal with that kind of problem?


-  25:55  

That's a really good question. So the first way to deal with that problem is to see what you're eating early on. The day which is one of the reasons why I talked so much about the breakfast and and excuse me, and getting enough to eat early on in the day because if you don't, what ends up happening is from a physiological standpoint, mainly you are not getting what you're physically need in the day. And so by the end of the day, you may feel hunger. And it's interesting because hunger doesn't strike you or strike people as oh my gosh, I've got these stomach pains and, and I can't stop thinking of eating. It's very subtle. Sometimes it comes through his thirst, sometimes it comes through is I want to snack or I get an urge or there's a tempting desire. A lot of times there's also the habitual eating that happens either before dinner at dinner or after dinner. And so that's kind of like I think where you're talking about that's what I often see with my clients as well. It's like David, I just, I want something snack just now. On after dinner or before I go to bed, I just want to have a little snack. And a lot of times what I find is that it's self. It's a self fulfilling prophecy. It is a habitual function more than a physiological hunger. But it also is it may be stimulated by the physical hunger that they've felt or didn't feel throughout the day. And it might manifest itself through the desire or the temptation or the urge to have something, I get a lot of clients that will have dinner and they'll say, I just like something sweet after dinner. And then I'll say, you know, you're just telling yourself that and therefore by repeating it so often, it's a self fulfilling prophecy. It's almost as if they have to do it because that's the way they identify themselves. And so one of the things that I try to do one simple technique that I get people to do is and I wish I would have come up with this by myself, but I did and I have adopted this and I think they they use this in psychology quite often. And that is a 10 or 15 minute pause. I tell people, okay, if you want something to eat at night and you're and you're not sure if it's actual physical hunger, or habitual emotional hunger, I tell them, wait, give yourself 10 or 15 minutes. If after 10 or 15 minutes, you still want to have it. And a lot of people look at me like I have two heads when I say that. They're like, wait, what have it? And I'll say, Yeah, go ahead, have it. And, and I say to them, okay, but if you have it when you have it, be completely present when you're eating it. In other words, make sure that there aren't any distractions you don't have the TV on, just make sure to have it. And it's so interesting because a lot of people will tell me, you know, David, I didn't even really want it or the say to me, you know, it didn't taste quite the way I expected it to. Or, you know, David, I really hate you. My chips are not very good anymore. And I'll say, okay, that's a good thing, right? So so that's one simple technique that I tell people. So there's two, right, eating enough early on in the day. So you'd go into the evening or to the end of the day, hungry. And then paying attention to whether or not that's a habitual hunger, meaning that you're doing it just because of habit, or if it's actually a physical hunger. Now, there are other complications, it could get a little bit more complex in that there may be coping mechanisms that are happening, people are using food as a soothing mechanism. There could be eating disorders, there could also be a leptin, ghrelin, which are the satiety and hunger hormones that might be dysregulated. So there and there could be other illnesses like diabetes. And high cholesterol and high blood pressure that that create the challenge is also medications. And if someone has, you know, if they're sick, they have a cold. So there are other reasons why but generally speaking, those two things, getting enough energy early on in the day and then paying attention to whether that hunger is habitual, or if it's physical is the key.


-  30:24  

That's great to think about that, that actually there are two different types of eating or craving for food.


-  30:33  

Yeah, yeah, I tell people that eating is both emotional and physiological or biological. If If your body isn't physically being fed or heard, the body is going to communicate very loudly with your mind and the emotions start kicking in. And that's where cravings and temptations and urges and Heaven forbid in the future coping mechanisms with food when we start using food to soothe or to punish or, or to numb start kicking in.


-  31:08  

Yeah, amazingly how related or how similar eating and sleep and psychology or so alike? Yeah, our body I would send signals to us right. No matter is whether we are hungry. We are sleepy, maybe Yeah. We are actually facing some challenges. We are not ready to deal with our body always talking to us. We just don't listen to it a lot of time.


-  31:37  

Right, right. Absolutely. I mean, 100% correct.


-  31:41  

Is there anything else you want the audience to know?


-  31:44  

Yeah, maybe a couple of things. So one and I know I'm near in your neck of the woods, California. There are several registered dietitians, nutritionists like myself, I would highly recommend people look into hiring Or connecting with a registered dietician nutritionist. Were very well trained in both the emotional as well as the physiological aspects of nutrition. And a nutritionist can diet Registered Dietitian nutritionist can be extremely beneficial in helping you discover what changes you can make that are beneficial for you individually. So looking into that, the other thing that I would say is that it doesn't take changing your diet it doesn't require becoming a vegan or being placed on a special diet or it doesn't require any rigid rules on the way we eat it. A lot of all of eating healthy, is small, simple changes that you can make throughout the day throughout the week in a meal. If you Look at what your patterns that you're doing or not doing that are not helping you. That's where you would want to put your focus on changing. I'll give you one example. I get a lot of clients settle and and we just talked about this a little while ago, I've got a lot of clients that will say, I just want something sweet after a meal. Well, you got to think about it. If there are seven days a week, that's seven times in a row that you're doing the same sweet eating, maybe all you need to do is change that one thing. You know, and that's just one of a zillion different examples of how to make changes. You know, another one would be putting your sneakers next to your bed in the morning. So as soon as you walk, get out of bed, you're reminded Oh, okay, go work out. It doesn't really take a rigid, complex program of diets and physical or fitness programs. To to get you to be healthy. It's small one bite changes over time.


-  34:07  

Always start with baby steps, always backing strategies works for fitness other things too.


-  34:15  

Yeah, absolutely. Same thing with sleep as well. Yeah.


-  34:19  

Awesome. So how do people find registered dietician nutritionist. Good, good question.


-  34:25  

So the the the best way is to go to the Academy of Nutrition and Dietetics. The their website is eat right.org and there is a find a registered dietician, nutritionist or find a dietitian on there. They can Google of course a dietician. A lot of dietitians also take insurance and so sometimes going to your insurance portal. If you have health insurance, if you go to your health insurance portal, you'll probably find A list of our DNS Registered Dietitian nutritionist that may take insurance. Not all of us do. But you could also find them online but you're also more than welcome to contact us at at one small bite dotnet. And we can hook you up with someone near you or you can get in touch with us and start working with one of our dieticians.


-  35:27  

Great. Yes. So for your practice, you can see people from California.


-  35:34  

Yes, I can. Absolutely California, almost any state in the United States.


-  35:40  

Awesome. Yes. So I want to know, and I'm sure the audience wants to know how they can get in touch with you, your team. So your website, I will put your website on the show notes. Is there any other ways they can? either find you find your show or get to know what you talk about more


-  36:00  

Absolutely. So my show is one small bite. My website is one and it's a podcast. Well my website is one small bite dotnet and et and and I also have my practice website which is Td wellness.com. And that's T is and Tricia D is in David wellness.com. But you can also find me on Facebook you can also find me on Instagram at Instagram online at David underscore TD wellness. And then on Facebook on my Facebook group for my podcast isn't up yet but I'll have that up soon. So you'll be able to find me there soon.


-  36:43  

Thank you very much for taking the time sharing all this with me without audience.


-  36:48  

Yeah, absolutely. This has been fun. I'm really look forward to having you on my show. And, and absolutely I can I can talk nutrition until I'm blue in the face.


-  36:58  

Yes, that's David. Wonderful information. If you want to find all the links and his information, please visit our show notes at deepintosleep.co/episode/032. If you have any questions for me or if there's any topic you want to listen to, please feel free to leave me a message or leave me a voice message on the website. Thank you for listening to deep into sleep podcast, and I'm the host Yishan. I will see you next week.

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Dr. Yishan Xudiet, obesity, sleep, nutritionist, emotional eating, work out, healthy breakfastComment