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00:00how's everybody doing good good nice to meet you how are you doing i'm great i love your eye makeup
00:17thank you i love you like your whole entire vibe is just everything this morning thank you so much
00:21and you know before we get into this conversation i always like to start by asking how's your mental
00:25health doing so how's your mental health i love that i'm doing really really good i'm excited
00:31and i'm so happy to be here with like-minded individuals who care about wellness so i'm happy
00:36good i'm so glad to hear that and i think that this conversation is so important because you know
00:42being armed with the right information about weight loss is really crucial because a lot of people
00:47think that there's one way to skin a cat you know like you have to do this or you have to do that
00:51we're so glad to have you here because there's there's a lot of different levels to doing it
00:56healthily as well right so i definitely want to start by asking you what would you say are some
01:00of the most essential steps to weight loss oh that's a great question so i'm gonna keep it simple
01:06um let's just go with four steps right so we need to control what we eat okay so that's number one
01:13when we eat is number two and then have the right fitness plan that works for weight loss we can work
01:19out but we can gain weight right so we have to have the right program and then lastly only medicate
01:25and augment your body if necessary so those are the four steps okay and before we dive into each of
01:32those steps i want to know from you when did your fitness and wellness journey really begin yes yes so i was
01:38approaching 30 and i was like i just want to be in the best weight possible i want to look the best
01:46because before i would do like 30 day programs right before a vacation right and i would just you
01:52know get snatched real quick but i said i need to make this a lifestyle because i had intrinsic reasons
01:58right because you can be extrinsic where you just want to look good but intrinsically i wanted to feel
02:04good i wanted to be healthy because in our community right it's really hard and obesity leads to a lot of
02:11diseases so i knew i was approaching that age and i needed to take my diet way more seriously and my
02:16fitness and then when it comes to food you said what how we eat and when we eat right so what's the
02:24difference between the two and what would you say are some of the most um are some of the most common
02:28misconceptions about how food impacts weight loss yeah so i would start by saying a lot of okay so this
02:34diet culture like you mentioned you know this diet is better than this is it's false but it doesn't
02:40sell books to just have one opinion right it doesn't sell podcasts to all agree on one diet so what we
02:47need to do is realize that there are no bad foods only processed ones okay so just really keep that in
02:54mind it's not about veganism it's not about red meat is bad if it's processed it's harming the body or
03:00it just has no nutritional value so that's what i would say is i have a lot of do's and don'ts but
03:06my first thing would be prioritize protein right a lot of us we snack and we crave things because our
03:13protein needs aren't met okay so um i'll get into it a little bit but just knowing like for okay rule of
03:20thumb per pound that you weigh one gram of protein per day so if i'm 130 pounds i have to get 130 grams of
03:27protein in okay so if that's easier for you from a vegan diet go right ahead because they end up eating
03:34a lot of carbs it's not always the best diet so if you are prioritizing protein and fats over carbs
03:41you're going to be a-okay okay yeah and then as far as like time of day what are some of the best and
03:46worst times to consume food oh wow so by time what i really mean is the fasting hours because weight loss
03:53is not about the calories we consume it's about hormones because there's an interplay with um
04:00there's a hormone called leptin ghrelin and insulin those three are vital to weight loss right so we've
04:08heard of insulin with diabetes right okay and it's basically like a vehicle that transports the sugar
04:14in the blood to the body to be used for energy right so it's really essential but without that with
04:20insulin resistance it stays in the blood so i would say times where you're fasting preferably
04:2712 hours a day you should be fasting okay so that's good call that could be called intermittent fasting
04:33right right so just like seven to seven and just eating between that window will actually have a big
04:40major impact on your weight loss and then when we hear processed foods a lot of our minds just go to
04:45like fast foods but what would you say is the definition and some examples of what processed
04:50food really is yeah so processed food it's not just what you can get in a can um it's anything made
04:58with refined sugars refined carbohydrates um because there's different types of carbs there's different
05:04types of sugars the most harmful sugar is fructose and that's in our our sodas and our sugary drinks
05:10and our juices but carbs can be complex or simple right so you want to have more complex carbs more
05:18sweet potatoes more things of that nature because when simple carbs are in the body it turns right
05:25to sugar it has no added fiber and other nutritional value to it and it doesn't slowly digest which makes
05:32us gain weight quicker so yeah that's what i would say non-processed foods are complex carbs things like
05:39you know without white flour gluten-free quinoa chia seeds all those things and then you also
05:46mentioned the importance of exercise we see on social media all the time that people are like
05:50trying to do this celebrity regiment or that celebrity regiment or we have to look right and
05:55type by this time because this person looked this way in like a flat tummy tea commercial but
05:59when it comes to exercise what would you say is a healthy amount of exercise and what would
06:04you say is maybe excessive or unhealthy excessive could be a thing as well so clinically we recommend
06:11150 minutes a day i mean a week so that's 30 minutes a day for five days a week all right so that's
06:18clinically what we recommend and for me when i started the weight loss journey i worked out maybe
06:24seven six to seven days a week because i was trying to reach that goal but it was unhealthy because you
06:29need time to recover you have to recover your muscles you have to give your body a rest you need to
06:35stretch because you can actually harm yourself and do the opposite you can plateau and go back the other
06:41way and gain weight so what i would say is um doing the 105 times a week is perfect so i actually have a
06:47program speaking of 30-day programs i still love them and i created one um and it's called the bbb and it's
06:55called build your body and brains challenge okay so it's about mindset first right i had something
07:02had to switch in my mind in order to do uh to be right by 30 to be in my best shape and so i know
07:09that it takes a lot so i have a daily devotional that people are able to get i have a bunch of mindset
07:15videos and i have the workouts um and the workouts need to consist of high intensity interval training so
07:24it's called hit okay oh i've heard of it yeah it's sweat you sweat a lot it looks like a lot
07:30a lot of women don't like to sweat but when i'm saying that it's it's shorter because you're doing
07:36interval training right so you're doing 30 seconds on 30 seconds off or 30 seconds on 10 seconds off
07:41so you can get a workout in in 20 minutes five rounds completed in 20 minutes so it saves you time
07:47it actually sheds the pounds and it builds the muscle mass and you don't need to be in a gym to do it
07:52you can just have your dumbbells you can do a body weight and it's really effective and you also
07:58said something really important which is mindset and i don't know about y'all but sometimes when i
08:01hit the gym i feel very intimidated i get overcome with imposter syndrome because i'm looking at the
08:06person next to me or i'm comparing myself to somebody that i saw on an instagram feed or twitter
08:11timeline so what is the importance of having good mental wellness and a healthy mindset when going into
08:17your weight loss journey i say it's super important because even really really fit people
08:22have body dysmorphia they look at themselves and there's this perceived notion that they don't look
08:27good muscles and all six packs ripped but they don't feel good because they know that they've been
08:34better before and they're trying to get back there and so it's really damaging so i'd say having a
08:40community right being able to track your before and after and measure yourself and say hey i've
08:46improved i may not be better you know than yesterday but i'm better than last month so i would say using
08:51those tips and not looking at social media to define your success fitness is different for everyone
08:57because it involves what we eat it involves what we think how much we sleep when we're eating right
09:03it's insulin it's hormones it doesn't have to do with you right and because you're not good enough
09:10um so i'd say that and then also when you approach the gym like she's saying it's really really
09:15challenging intimidating um that's why in a program like mine you're able to see the videos so you go in
09:22there feeling like a pro you know um and also just knowing what you're going to do before you go there's
09:28times where i go to the gym waste two hours just trying to think about what i want to do and so
09:33you have to have that mindset before you go like this is going to be my workout i'm gonna get in
09:38i'm gonna get out and you also mentioned rest and i feel like we can't talk about wellness without
09:44talking about the importance of rest because i feel like us as a community we don't know what to stop we
09:48don't know what to pause so how important is good sleep and rest and relaxation when it comes to you know
09:54achieving weight loss as well oh it's very important like you it's a vital piece just like
10:00your diet your sleep it needs to be at least seven hours i know we try to do five we're so busy um a
10:07lot of us are not able to sleep throughout the night right so um and then if you're intermittent
10:12fasting your stomach's growling in the middle of the night so it is a little challenging but i suggest
10:17that you know you limit the light exposure that means your cell phones everything that's distracting
10:23you um and just try to get that rest right so it's really important and recovery also includes
10:29massage therapy it includes stretching a lot of athletes don't stretch and that's why they get
10:35injured and they also don't do movements that play on different parts of their muscles right like moving
10:43to the side will help a basketball player and strengthen those muscles so i would say really go into
10:48like a center a rehabilitation center um a pt to try to work on those things in between workouts
10:57and in the beginning you had also mentioned um medication and augmentation like you know we've
11:01seen we've seen diet pills we see um cosmetic surgery we see you know tummy tuck so when it comes to
11:08those alterations and those type of and those types of methods to losing weight what are your thoughts on
11:14those and how how's a healthy way to approach medication and augmentation so medication is
11:20always last resort and as a pharmacist it's crazy that i'm saying that but my whole platform is
11:25prevention so i want to help you prevent you from coming to see me right and if you need to see me i'm
11:32there but medication should never be the first thing so um all of the medications available as well
11:40they have to come with diet and exercise so there's no cheating diet and exercise you have your glp1
11:46agonists that are used in diabetes but they're now being heavily used for weight loss um and a lot
11:53of women with pcos who in here knows what pcos is yeah a lot of women one in ten women are dealing with
12:01pcos and it comes from insulin resistance so the very thing that i'm saying so switching up your diet
12:06can be like metformin can be like glp1 agonists right um so when you use that it's a daily injection
12:14so do you want to go to that measure to lose weight or do you want to just get up get to the gym
12:20you know and really dedicate yourself to the gym um another agent is orlistat um and it's called ally
12:29and it's like it decreases fat absorption right so when you take this medication your body doesn't
12:35absorb the fat so where does the fat go out right so you have fatty stool so that's a con that's a
12:43side effect that we may not want right right flatulence gas with you know a little something else then
12:50it's just too much we don't need all that we just need to get in the gym um and then it um has to do
12:56with your bmi as well so anybody with a bmi over 35 in women um plus a comorbidity or over 40 you actually
13:04could get bariatric surgery so you actually can be more invasive but they require you to lose weight
13:09for that yeah so i just suggest you guys do it naturally workout diet and exercise and for those
13:17in the room who don't know what bmi is can you touch on that a little bit yes and it's a very
13:22controversial thing um the body mass index is what clinicians use to determine if you're obese and how
13:29to treat it okay so a bmi over 30 would mean that you are obese right and a bmi between 18.5 and 24.9
13:39is normal weight so anywhere between that is overweight um and so it may not mean a lot to
13:45you but as clinicians if we see that you know and you're otherwise healthy we may say hey you know do
13:51you want to do the 150 minutes a week and suggest exercise so just just watch out when you go to the
13:58doctor the next time honestly you can calculate it yourself um but if you go to the doctor look at
14:03your bmi and say hey is it above 30 then i should be concerned and then also when it comes to social
14:09media because we live in a day and age where we can't escape social media we can't escape what we
14:13see online so how would you say especially with the younger generation like gen z and younger how would
14:18you say that social media plays a part when it comes to them feeling like they have to lose weight
14:23or they have to have a specific body type yeah well what they're looking at are women who have
14:28augmented their bodies right women who may be on medications and so it's not even a clear lens to
14:36look at so what i would do is just try your own way your own version and be able to speak about it
14:43i think it's better to have a testimony about how you lost the weight than waking up and having you know
14:48like saying i woke up like this yes yes because there's fake six packs now right there's there's
14:53all types of are there really yes oh it's insane and i just know that you can get it naturally you
15:01know you gotta just cut back those carbs and then if you could give the audience a piece of advice to
15:08walk away with when it comes to healthily approaching weight loss and other ways to you know achieve that
15:14mindset about you know i can do it not like i feel like i have to do it for somebody else
15:20yes so do it for you really really think about how better you're gonna feel how you're impacting
15:27your health in the future we are black it is prevalent in our community diabetes hypertension
15:33metabolic syndrome all that encompasses it is prevalent as we age so you have to think about
15:40that and say hey what can i do to get in front of this how can i do that and there's it's available
15:45to me just like i can see the hot girl with the perfect body i can see the workouts to get me there
15:52right on social media right on a free app right at dr.rabami you can see that and so that's what i
15:59think it's important is to keep you know your feed right your your your pay explorer page keep it healthy
16:06like the right stuff you know the the nutrition and the workouts and you're gonna have that mindset
16:12and before we close out for audience q a where can we find you and how can we find out more about your
16:18bbb program yes so everything's the same on all platforms so you have dr.robinb and then drrobinb so
16:28no period.com is my website and so that whole website is dedicated to this 30-day
16:34hit challenge that i know all of you guys can do um and it's not just for women it's for men as well
16:40and like i said all fitness levels uh and yeah awesome everybody please give dr robin a round
16:47of applause thank you so much and we definitely want to open it up for audience q a so does anybody
16:52have a question for our amazing dr robin hi i'm sharice ramos i'm from new york and my question is
17:07when i look at intermittent fasting right when or in a specific time should i be going to the gym
17:14should it be before i start my intermittent fasting like if i say i'm fasting from eight to
17:20eight do i go to the gym before eight or do i go after and eat something in that time like i don't
17:26know that part kind of confuses me that's a great question okay so okay there's something called fasted
17:33cardio right that i think is really important so it depends on your weight goals athletes should eat
17:39before the gym right because we're trying to build that muscle so anything protein um but if you are
17:44trying to lose weight i would suggest doing fasted cardio so whatever your favorite type of cardio is
17:50hiking or whatever do it on the empty stomach i promise you you'll be hungry afterwards and you can
17:55wait a little bit longer and you can make that that can be your one a day or you can do it twice a day
18:00you can go back in the afternoon and actually lift weights so i would say while you're intermittent
18:04fasting as soon as you wake up go run yeah no problem hi hi my name is sherry reynolds and i am from
18:16the dallas texas area yeah um just what are your recommendations for someone over the age of 15
18:24and you know as far as the carbs as far as the workout as far as the intermittent fasting so
18:31i know our body is a little different the metabolism is slowed down a lot so what is your
18:35recommendation for someone like me yeah you know what low intensity is still really good okay so like
18:41walking and doing a little bit of resistance training so a little weight lifting here and
18:46there i actually taught my mom how to do this look at her rolling her eyes i can't um and it's really
18:53effective you honestly the older you are the more obese like the more weight that you have the easier it is
19:00to lose surprisingly when you try to spot treat is where you have trouble so i would say start there
19:06with the exercise when it comes to the dieting do the thing like i said prioritize protein and fats
19:12so fats aren't always bad so your avocado you know your oils um and even when you combine those with carbs
19:21so um like i mentioned simple carbs like your bread is bad alone because it's naked so it's called a
19:27naked car but when you pair it with the fat it decreases that insulin spike okay so doing that
19:33and then lastly i would say apple cider vinegar um like 30 minutes before your meal these are all things
19:39that all ages can do um and so just taking that really quick and it lowers the insulin spike as well
19:47we have time for two more questions
19:49please check out dr robin dot dr dot robin b on her instagram and social media platforms and
20:02we'd like to thank our editor dashonda brown thank you both for a beautiful session let's clap it up for
20:07thank you both for these ladies thank you so much
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