Dr. Rangan Chatterjee

I say, listen, let's think about one ingredient foods, okay? So foods that don't have a barcode because they naturally are one ingredient. So an avocado doesn't have an ingredient list. It's one ingredient, right? A piece of fruit doesn't have an ingredient list, right? And so for a lot of my patients for years, Mel, I've been asking them to look at food labels, okay?

And people are shocked at what happens when they look at food labels. That's the starting point, I think, for everyone is as much as you can, because... When you start eating more and more minimally processed food, your hunger signals will naturally start to take care of themselves.

And people are shocked at what happens when they look at food labels. That's the starting point, I think, for everyone is as much as you can, because... When you start eating more and more minimally processed food, your hunger signals will naturally start to take care of themselves.

And people are shocked at what happens when they look at food labels. That's the starting point, I think, for everyone is as much as you can, because... When you start eating more and more minimally processed food, your hunger signals will naturally start to take care of themselves.

So if you're having lots of highly processed food and potato chips and the modern food environment, basically, people are hungry all the time.

So if you're having lots of highly processed food and potato chips and the modern food environment, basically, people are hungry all the time.

So if you're having lots of highly processed food and potato chips and the modern food environment, basically, people are hungry all the time.

Because it plays havoc with our hormones. It plays havoc with our blood sugar. So a lot of the things we're eating these days will spike our blood sugar very quickly, which also means it's going to come down very quickly. So let's say, for example, you start the day with a bowl of sugary cereal, which is really, really common.

Because it plays havoc with our hormones. It plays havoc with our blood sugar. So a lot of the things we're eating these days will spike our blood sugar very quickly, which also means it's going to come down very quickly. So let's say, for example, you start the day with a bowl of sugary cereal, which is really, really common.

Because it plays havoc with our hormones. It plays havoc with our blood sugar. So a lot of the things we're eating these days will spike our blood sugar very quickly, which also means it's going to come down very quickly. So let's say, for example, you start the day with a bowl of sugary cereal, which is really, really common.

Now, depending on which one you eat, but most of them pretty much fall into this category. You're eating it, and you feel full afterwards, and your blood sugar has started to go up pretty rapidly. Maybe after about two hours, it hits its peak. Then it starts to crash, okay? And then when it starts to crash... It's not just a hunger issue, it's a stress issue, okay?

Now, depending on which one you eat, but most of them pretty much fall into this category. You're eating it, and you feel full afterwards, and your blood sugar has started to go up pretty rapidly. Maybe after about two hours, it hits its peak. Then it starts to crash, okay? And then when it starts to crash... It's not just a hunger issue, it's a stress issue, okay?

Now, depending on which one you eat, but most of them pretty much fall into this category. You're eating it, and you feel full afterwards, and your blood sugar has started to go up pretty rapidly. Maybe after about two hours, it hits its peak. Then it starts to crash, okay? And then when it starts to crash... It's not just a hunger issue, it's a stress issue, okay?

What I mean by that is, let's say you have your bowl of sugary cereal at seven o'clock in the morning. Yep. And you think, yeah, that's gonna last me till lunchtime. And then at 9.30 or 10 o'clock, whilst you're at the office, you're like, why am I so hungry? Like I've already eaten.

What I mean by that is, let's say you have your bowl of sugary cereal at seven o'clock in the morning. Yep. And you think, yeah, that's gonna last me till lunchtime. And then at 9.30 or 10 o'clock, whilst you're at the office, you're like, why am I so hungry? Like I've already eaten.

What I mean by that is, let's say you have your bowl of sugary cereal at seven o'clock in the morning. Yep. And you think, yeah, that's gonna last me till lunchtime. And then at 9.30 or 10 o'clock, whilst you're at the office, you're like, why am I so hungry? Like I've already eaten.

But there's a desperation. It's not like just a bit of hunger that you can deal with. It's somehow I need to eat something. People go for an extra coffee, the vending machine, whatever it might be. It's often because their blood sugar has started to drop rapidly. Now, when your blood sugar drops rapidly, think about it through an evolutionary lens.

But there's a desperation. It's not like just a bit of hunger that you can deal with. It's somehow I need to eat something. People go for an extra coffee, the vending machine, whatever it might be. It's often because their blood sugar has started to drop rapidly. Now, when your blood sugar drops rapidly, think about it through an evolutionary lens.

But there's a desperation. It's not like just a bit of hunger that you can deal with. It's somehow I need to eat something. People go for an extra coffee, the vending machine, whatever it might be. It's often because their blood sugar has started to drop rapidly. Now, when your blood sugar drops rapidly, think about it through an evolutionary lens.

That was a threat to survival a few hundred thousand years ago, right? If your blood sugar is dropping rapidly, you don't just feel hungry. It elevates stress hormones like adrenaline and cortisol. So it really is a stressor on the body. That makes sense. So if instead of that, for example, you had...