Dr. Rangan Chatterjee

Okay, so you start to build up that awareness. Oh, I've been on Zoom calls all day. I feel a bit lonely. I've not had any connection with another human being today. I feel a bit less lonely when I have some ice cream, okay? And you start to build up that self-awareness. And if you want to go and have it, sure, go ahead and have it. The next time you come, you go through the first two Fs.

Okay, so you start to build up that awareness. Oh, I've been on Zoom calls all day. I feel a bit lonely. I've not had any connection with another human being today. I feel a bit less lonely when I have some ice cream, okay? And you start to build up that self-awareness. And if you want to go and have it, sure, go ahead and have it. The next time you come, you go through the first two Fs.

So first F, feel. Second F, feed. Then you go to the third F, find. Now that I know the feeling, now that I know how sugar feeds the feeling, can I now find an alternative behavior to feed that same feeling? Okay, so what does that look like? Oh, I feel stressed. Sugar helps me feel less stressed. Well, what else could I do to make me feel less stressed? Oh, I love yoga. Okay, well, I like yoga.

So first F, feel. Second F, feed. Then you go to the third F, find. Now that I know the feeling, now that I know how sugar feeds the feeling, can I now find an alternative behavior to feed that same feeling? Okay, so what does that look like? Oh, I feel stressed. Sugar helps me feel less stressed. Well, what else could I do to make me feel less stressed? Oh, I love yoga. Okay, well, I like yoga.

So first F, feel. Second F, feed. Then you go to the third F, find. Now that I know the feeling, now that I know how sugar feeds the feeling, can I now find an alternative behavior to feed that same feeling? Okay, so what does that look like? Oh, I feel stressed. Sugar helps me feel less stressed. Well, what else could I do to make me feel less stressed? Oh, I love yoga. Okay, well, I like yoga.

Maybe I can put YouTube on and do a 10-minute yoga sequence from YouTube. Maybe you're feeling lonely because you've been on Zoom calls all day, or maybe your family are away, or you're in a hotel room, right? Okay, well, instead of going to sugar to feed the loneliness, maybe you could phone a friend.

Maybe I can put YouTube on and do a 10-minute yoga sequence from YouTube. Maybe you're feeling lonely because you've been on Zoom calls all day, or maybe your family are away, or you're in a hotel room, right? Okay, well, instead of going to sugar to feed the loneliness, maybe you could phone a friend.

Maybe I can put YouTube on and do a 10-minute yoga sequence from YouTube. Maybe you're feeling lonely because you've been on Zoom calls all day, or maybe your family are away, or you're in a hotel room, right? Okay, well, instead of going to sugar to feed the loneliness, maybe you could phone a friend.

Maybe you can phone one of your parents if you're lucky enough to have one of them still alive, right?

Maybe you can phone one of your parents if you're lucky enough to have one of them still alive, right?

Maybe you can phone one of your parents if you're lucky enough to have one of them still alive, right?

Yeah, what else can you do? Well, you could run yourself a bath and nourish yourself in a different way. So... This 3F framework can be applied to sugar, to alcohol, to social media, to online pornography, frankly, to anything, Mel, because it does something very powerful. It creates a gap between the stimulus and the response, and then you do the most important thing,

Yeah, what else can you do? Well, you could run yourself a bath and nourish yourself in a different way. So... This 3F framework can be applied to sugar, to alcohol, to social media, to online pornography, frankly, to anything, Mel, because it does something very powerful. It creates a gap between the stimulus and the response, and then you do the most important thing,

Yeah, what else can you do? Well, you could run yourself a bath and nourish yourself in a different way. So... This 3F framework can be applied to sugar, to alcohol, to social media, to online pornography, frankly, to anything, Mel, because it does something very powerful. It creates a gap between the stimulus and the response, and then you do the most important thing,

which is you start to understand yourself better. Mel, this is why we're so confused in the world at the moment with health information, right? We keep thinking that there's an expert out there who knows what's right for me. The person who's eating too much sugar in the evening, right? Let's say you're trying to stop ice cream in the evening on your sofa.

which is you start to understand yourself better. Mel, this is why we're so confused in the world at the moment with health information, right? We keep thinking that there's an expert out there who knows what's right for me. The person who's eating too much sugar in the evening, right? Let's say you're trying to stop ice cream in the evening on your sofa.

which is you start to understand yourself better. Mel, this is why we're so confused in the world at the moment with health information, right? We keep thinking that there's an expert out there who knows what's right for me. The person who's eating too much sugar in the evening, right? Let's say you're trying to stop ice cream in the evening on your sofa.

Mel, you don't need another book on sugar, right? Right?

Mel, you don't need another book on sugar, right? Right?

Mel, you don't need another book on sugar, right? Right?