Ozempic: The Truth About What Happens When You Stop | Weight Loss Doctor | Dr Jack Mosley

30:10And there was just these like big claims from, you know, doctors are being like it's cured my daughter's PCOS, it's totally changed this part of inflammation. And I think, you know, we can look at it as in like, okay, well, actually, I'd much rather not have inflammation or PCOS, so I'm just gonna, I'm just gonna take it. And it can just feel too good to be true. It's really interesting. So you mentioned, yeah, PCOS, so polycystic ovary syndrome. Now, that, that again, is quite strongly, not for everyone, but it can be quite strongly linked to being overweight or living with obesity. So, and we do actually know that things like PCOS, it can improve with weight loss.

30:51So, I don't think as of now there is studies to directly say GLP-1s reduce PCOS, but there is definite reasons to believe that it definitely could improve those things. Because again, with people who are living with obesity, who have PCOS and maybe struggling to get pregnant, sometimes when they lose a bit of weight, they find it much more easy. So there is some evidence to support some of those things. I think seeing it as this fix-all medication, that's where it's not clear. And I'm quite sceptical of some of the miracle cures that people are suggesting. But there are many diseases that are associated with obesity.

31:32So like I say, losing that weight can make a big difference for some people. But there are obviously many other routes to that and it's still so important to have the right nutritional and lifestyle strategies when you're on these medications. Definitely. What I think what's really interesting is that, so in the UK, if you're listening in America, you will have no idea what this means, but there is a famous shop here called Marks and Spencer's that have a food range. They're actually quite known for their adverts around Christmas time. And they've announced this year in 2026 that they have released a nutrient dense range.

32:09So basically, you mentioned very earlier that one of the many reasons that we might be in the state that we are today with our obesity is because of our food environment. We're eating on bigger plates, we have bigger portion sizes, there's less nutrient density in our foods. So it's more ultra processed, which is like two thirds of our shopping baskets. That never seems to blow my mind, that stat. And so what they've done is made the meal smaller, but they made them more nutrient dense. They're packed with more protein, more fiber, more vegetables, to trying to give people a smaller but more kind of nutrient filled meal, which I find really interesting.

32:47And they've kind of done this in conjunction with the rise of GLP-1s. I mean, I think it's quite good for everybody because it means that we're actually eating more foods that are nutrient dense, but it's so interesting how it's even shaping now certain landscapes within our food environment. It really is, isn't it? And it definitely is. It's a step in the right direction, some of these moves, and making these nutrient-dense meals. For instance, like you said, you mentioned protein and fibre. Because your appetite is so restricted, every bite really does count when you're on these medications.

33:20Eating those nutritious foods is more important than ever. For instance, eating enough protein to reduce your muscle loss, because again as we get in that calorie deficit you're you are at increased risk of muscle loss eating enough fiber i think is also really important because it can also mitigate some of those side effects i mentioned and gi exactly so reduce your risk of things like constipation and it's generally good for our gut health and our overall body um and then just making sure you do have all this right range of nutrients as well, because we are eating these foods a lot of the time that are calorie dense, but nutrient poor.

34:02So many people living with obesity may also simultaneously have a kind of micronutrient deficiency. Yeah, that's a big one, right? And I think also, it's not just people that are on GLP-1s. When I was studying nutrition, and we'd also see this with people that were over-consuming processed foods. So they're still gaining the calories, but they were very undernourished. So we had this kind of skew where you're overnourished but undernourished at the same time, which is like a really interesting definition to look at. When you were speaking to people for your book, Food Noise, and you were kind of going, and there's lots of different case studies in there, what was kind of your understanding of speaking to people who were exploring this, whether they needed the drug or not?

34:45Like, what were your interactions? It was a mix of people, actually. So it was really interesting to see those different range of people. So there were some people who had just really struggled with weight a lot of their lives and were significantly overweight. And it was giving them a lot of, yeah, it was giving them some benefits. But there also were certain people who were kind of of a normal BMI. and and this is where there potentially does need to be more regulation on this because they were just able to send a um i can't remember exactly what they did but some people are sending ai photos or yeah or photos in strange positions to make themselves or photos of someone else so it's quite easy to trick the system where i think at the very least there should be a you know video consultation or ideally an in-person consultation because it's kind of like the wild west out there of online pharmacies.

35:43It is, I think. What was their emotional connection to all of this when you spoke to them? Because I think that's such a big thing that weight loss is such an emotional topic. You know, whether it's weight gain, weight loss, I feel like I spent a lot of my life growing up around weight. And, you know, whenever we do a podcast on weight, it does really work. Because I do think it's a pain point for so many people, but it's also so emotional. So like, emotionally, how were these people with you? Like, were they relieved? Did they feel overwhelmed? Like, what was your landscape understanding of that with them?

36:17Well, I completely agree that it is such an emotional issue for many people. And kind of understandably, with the stigma we kind of have in society around obesity, which is a real problem, them. But one of the things they definitely did notice is this reduction in food noise.

36:41Talk to me about that. What is food noise? Because that is the title of the book. I do have to say, you will not know this, when we were looking for the title of my book, yours came up and I was like, I want that title. Yeah, I'm quite happy with the title. I was like, it's genius. Thank you. So food noise is your cravings. It's for some people that incessant chatter about food. Some people wake up thinking about food. They may be planning food whilst they're currently eating. For some people, it may just pop up as a craving during the day, you know, in that afternoon slump or when they're stressed, tired or bored.

37:16And emotions play a massive role in not just how we think about our weight, but also how we think about food. and actually they do drive us to eat these sugary salty snacks as well. So one of the ways these weight loss medications, I like to think of them is they're like noise cancelling headphones. So you put them on, you put them on, you can go about your day, you're less tempted by these sugary snacks. But when you take them off again, that food noise does come rushing back with a vengeance. So for some people, it can create this opportunity to try and build in these sustainable habits and eating patterns and lifestyle changes without that distraction of food noise.

38:01But clearly, when you stop the medications, there is an issue that that food noise comes back. I'm interrupting for one moment to ask one small favour. Please subscribe to the show. This helps it grow more than you know. And I'm so bad at asking this from you. I'm so bad of thinking about this, but you know my goal is 100 ,000 to get to on YouTube, and I really want to bring you more content and bigger episodes, and we can only do that with your help together. So please do hit subscribe. Thank you. Do you think that GPs or physicians or whoever is prescribing this is giving those lifestyle interventions?

38:41Because I think that's been the biggest conversation that I've seen going on right now, GLP-1s, is yes, it's producing rapid weight loss, but it has to be administered with lifestyle interventions such as high protein, such as weight training to keep your muscles intact, which is the one thing that we keep talking about. Like all of these, making sure that the nutrient density is in check. But like, are people doing that? Or are people being told that? Or are people kind of being left on their own devices to figure it out? Again, it is a mix, but on the whole it's a kind of a bit of an afterthought to be honest these lifestyle changes and i think it should be at the forefront of everything you do around these weight loss medications making sure you're eating these nutrient dense foods with plenty of you know protein fiber healthy fats vitamins minerals we know the mediterranean style diet is one of the best studied and is the one of the ultimate health bullets and doing these extra things like basic strength training is, is so important, um, so that you do preserve that muscle loss and even do it, looking at it in a kind of more holistic way.

39:51We kind of mentioned how stress and emotions play such a big role. So addressing some of those things and doing even things like mindfulness and, um, and looking at reasons why you are eating certain things. Um, I think that's all really important whilst you're on these weight loss medications. And I don't think the online pharmacies are necessarily doing a great job at that because their key goal is just to really ship off as much of this product as possible, I think. Well, I don't know if you saw this, and this is no kind of force against GPs, obviously, but the BBC reported that GP practices would receive bonuses prescribing weight loss injections eligible to patients this year and next year of up to£3 ,000.

40:35I think when people hear that they might feel uncomfortable. Like, how do we think about that? It's quite an interesting thing that I read that as well. And I don't know where to begin with that. Because firstly, these weight loss medications, I think they could be very beneficial, as I've talked about. But even at the moment, the way it's rolled out on the NHS is going to be very, very slow. So they are still only actually available for a very, very small number of people on the NHS. And those are typically people who are living with really severe obesity and kind of four or five obesity related diseases.

41:16And it will be a kind of slow rollout over 10 years. I'm not sure how that is going to impact things. And maybe that does give the wrong motivation. Many GPs will be happy to prescribe it. And they already are for things like type 2 diabetes. lots of gps are very happy to prescribe it for that because it does make a big difference there um but we still don't so many of these trusts around the country they don't have that wraparound service in in place yet and because it is this new medication and because the extra funding has not really been provided for all of that as well alongside it so it's a it's a difficult one now for the people that are listening to this and i okay i'm understanding it he's mentioned in really interesting called food noise.

42:00And I love the sound of putting noise cancelling headphones on and just not being able to have the interruptions of day to day and feel like I can just go through. Without the drug, how come we approach this food environment? Because the amount of messages that I get on, you know, binge eating and intense cravings and all of the different things that, you know, food is so nostalgic and it can really help heal the pain for certain people. like how can people navigate that without taking grp ones well there are there are so many temptations everywhere so i think the first thing would be when you are going on these weight loss journeys really to kind of prepare like you go for an expedition trying to control that food environment you can control and trying to fill your cupboards with like nutritious foods and and reducing some of those kind of processed junk foods really.

42:56I think planning your meals ahead of time is really really important and what I mean by that is you can go shopping on a Sunday so you don't revert to those default patterns and you know planning even making your lunches for the day so you don't just go to whatever fast food place there is around the corner. I've kind of mentioned about helping control your stress and that can be through exercise things like meditation as well. I would say fourthly, making sure you are eating these really filling foods that do have protein, healthy fats and fibre. And I think another, like, one thing some people do use is something called urge surfing.

43:38So it can be quite an effective technique for some people. So the thing with cravings is often they, like a wave, they peak and then they pass. It's different to physical hunger, which slowly builds over time. So first off, naming what you are feeling. And that often is a craving. Noticing how it feels in your body. And then one thing some people do is, you know, they do a couple of minutes of deep, deep breathing. or they take themselves off for a walk or or listen to some music or read a book or that sort of thing and just and they will often notice that those cravings do do pass over time yeah i think it's about activating the self-soothing system because i think that's what food does right it activates something where you start to feel safe and it's an immediate effect of feeling safe and then all of a sudden that's that feeling goes again because that kind of hit that you had is now has now gone.

44:38And then that's when the feelings of shame creep in. And so, you know, creating some type, I talk a lot about self compassion on the show because I really believe it's missing from so much. And, you know, really crap foods can make us feel really shit about ourselves. You know, that's what the tendency they can have. They can unbalance our chemicals and make our, you know, our glucose go crazy and make us feel heavy and all of those things. And so I think, you know, actually trying to build some self-compassion in yourself is really important during this time too. I think it's completely vital, really, because even looking at the studies, when you associate, um, say you've been to a party and you're eating a cake, if you associate that cake with guilt, then it actually has been shown to lead to further weight gain because you, you know, you punish yourself, really, and then you go, oh, well, what's the point?

45:30And then you may get in these vicious cycles of overeating. So I think just going easier on yourself and saying, oh, I'm moving in the right direction overall, having a little bit of cake here and there, that's not going to harm my overall progress that I've made. So I think it's so important. It's so important. And even think people that are stuck in binge eating cycles to give yourself a bit of a break is really important because you kind of can't undo what's already been done. Yeah. So it's about like, what is the next step forward? That's a way that I always try to speak to clients that kind of come and see me on like, well, what's the next best step that would be correct right now?

46:08Like, what advice would you give to me? That's always quite helpful because we can offer advice quite freely to others. It's quite easy. Offering it to ourselves is pretty hard. no exactly i think being your your inner coach rather than the inner inner critic which we are all our inner critic but would you treat a friend like that no you probably wouldn't you would say you would be reassuring and you would say don't worry about it but but that's not often what we do to ourselves is it so it's true i kind of think if we speak to ourselves i speak to our friends we wouldn't have any friends no exactly it's so true and everyone's just living this internal monologue like oh why can't you do this you're useless and like yeah it's it's not unfortunately it's not like beneficial in the long term and yeah like you say you would be pretty lonely if you spoke to everyone else like that exactly so i'm thinking about you know how long are these people because this is why it's coming into my brain how long are these people on these drugs typically for 10 months well it's a real range and they're definitely not a short-term medication we've mentioned they're not for to get beach body ready they what we do find is so the studies at least show after a year half of people have stopped the weight loss medications and this could be for a range of factors and including the kind of quite high price that a lot of people are paying at the moment because how much they're like 2 500 a month or something in the u.s they are a lot a lot more than four and a half so so yeah no so they're similar like around that so they they have come down actually quite considerably so when they first came out they were up to 2000 a month exactly now they are coming right down even in the us and in the uk you're kind of looking at maybe 200 pounds a month okay oh well that still is you know that's an expensive amount of someone's uh daily uh so monthly um costs so so some people are coming off them because of all sorts of things how expensive they are some of the side effects and and the problem the problem with this is that as we've mentioned when you stop these weight loss medications that that weight regain is actually much more rapid than if you were doing what's a kind of a convention what you call is a conventional diet without weight loss medications how quickly so say people go on it for 10 months, a year, year and a half.

48:31How quickly are people regaining the weight? They are regaining the weight quite rapidly, actually. So with this new generation, you may have lost 15 % of your body weight, but within around 20 months, typically on the studies, you have regained it all. And this is around four to up to eight times faster than the weight regain you would see after a diet where you're not taking the weight loss medication. So it's much more rapid. The other thing is those cardiometabolic markers which come down when you take the weight loss medication, when you lose that weight, so your blood pressure, your cholesterol, your blood sugars, all of these again return to that baseline after around one and a half years, so around 20 months again.

49:18So they do return. And there is a concern, especially if you're taking them later in life. And this is where things like thinking about your muscle is so important. When you're taking it later in life, we've already lost a lot of muscle by the time you hit your 70s. If you're then losing muscle, you might regain some of that fat if you stop the weight loss medications. So it's so important to think of your muscle and do some of these things that can improve it. Yeah, that's really important. Okay, so what percent to help? What did you say? What was the percentage of people that regained their weight?

49:51so it's something like the actual number of people who regain their weight so on average people will regain all that weight after about 20 months but all of the people but not all of the people so when you actually break it down it's something like 80 of of people will will regain their weight so on average everyone has but but there is there is some 20 25 of people who haven't yeah i think it's actually a little bit less it's around 20 percent and many of these people are people who have also made these significant lifestyle changes as well and really focused on improving their nutrition improving exercise all these kind of things we've talked about wow okay so if it's interesting right we started off with you know how rapid and life-changing this can be but then within 20 months with 80 percent of people are regaining back the weight and regaining back you know the the factors that lead to chronic disease like your blood pressure your cholesterol all of those things it kind of just feels like a little bit like a plaster yeah so that's what it exactly that that's what it has um been described as or a band-aid for yeah yeah thank you for making my american audience knows what a plaster is it's like when i say the word knackered.

51:07And they're like, what does knackered mean? They probably know what plaster is, to be fair. Yeah, but yeah, it is, it has been described by some people as this, this plaster, a pretty effective plaster, to be fair. But again, when that plaster comes off, sometimes, well, quite a lot of the time you can get that rebound in your, in your weight and you can regain that weight. So that, that is that is an issue so how do people sustain their way like how does one stop to say we're like okay we've been on this for a year now we're going to stop we're going to come off it what does one do there are there are definitely different options of of what people do um there is uh so i think when you're on these weight loss medications i mentioned the mediterranean style diet that is the ultimate health bullet and it does help keep off that that weight so that's like lots of whole grains good protein tons of olive oil legumes beans all of that type of stuff that's it nuts seeds oily fish yeah like you say lots of olive oil which is um yeah so it's not a low fat diet, and it's kind of dispelled the myth of it just has to be low fat, actually.

52:24And this was compared to a lower fat diet, which had kind of starchy carbs. And they found, with all of these good ingredients and these complex carbs, that's what's important, the things like the whole grains and the beans, it was associated with much lower risk of heart disease, all of these things. So that's one thing you can do. My dad, he popularised the 5-2 diet. How many years ago was that now? That was back in 2012, so a long time ago, 14 years ago. And that was really when lifestyle medicine was in its infancy. Yeah. So the concept of that is five days a week you eat normally, then two days a week you really cut your calories down to between 800 calories and a thousand calories.

53:11And he was able to lose, he was, he was pre-diabetic and he had kind of gradually put on weight as lots of many people do as he approached middle age. And he was, he was approaching the diabetic range and he managed to lose nine kilos and kind of keep that off for the long term doing that. And there's actually a really interesting recent meta-analysis, so that's pooling over 20 studies together that found it was significantly more effective than the kind of traditional diet at reducing body weight and some of these cardiometabolic markers too so that was really interesting and what the 5-2 diet was the 5-2 diet was so one yeah that could be an option for even you know throwing in a few fast days here and there to kind of keep that weight off for for the longer term um and he he set up with my mum the the fast 800 so that was this digital lifestyle program that really helped support people with eating their uh you know following these healthy habits and cooking the right sort of foods that are really beneficial to keep that weight off with lots of filling nutrition as well as kind of guided exercises and guided meditation and it's a kind of really holistic approach so i think in general a digital lifestyle program whatever that is i think it because Because we do have limited resources, I think it's been shown to be a valid option to do it.

54:34I mean, whether it is the Fast 800 or whatever else you want to use that works for you. I think in general, with limited budget, limited money, this is a really, really beneficial way to do it. Well, I think one of the reasons some people find it really helpful, things like the 5.2, is because you know it's not like this kind of permanent calorie restriction. Many people are living this life of this kind of permanent calorie restriction. I can't have that, I can't have this. So they can kind of eat a bit more normally on the other days. So it gives some people a bit more control. And it also makes you think about what foods are filling.

55:16So you kind of fill your food with some of these more more filling yeah more filling foods what would be some examples that you would give on the lower calories for people to get their head around what are those foods that you could have in the day what i would say is things like yeah so having having enough having enough protein so things like yeah chicken with chickpeas and a bit of garlic and um lots of yeah Lots of beans, I think, is really important because that has plenty of protein and fiber. So if you're a veggie, having a kind of bit more of a veggie, veggie chili. And yeah, just eating things like oily fish, all of these sorts of things can make a big, big difference actually.

56:06And they contain all of these protein, but healthy fats as well. um and we do know yeah quite a lot of these um areas where people live a lot longer that is in areas like the mediterranean where they do eat more of this sort of diet whereas in the uk not so much yeah do you worry about the kind of malnutrition if it's on the 800 calories a day or not do you worry more about like the nutrient density that you were talking about or do you think that doesn't affect it if you're really being aware of the calories that you're eating. So once again, that's why it's so important to kind of make every bite count in these circumstances.

56:48So eating these kind of really nutrient-dense foods is so important. Yeah. So I guess the people looking at that, I'm trying to get people to get their head around what that looks like. So would that mean that they would be skipping a meal potentially? Not necessarily. Sometimes it might just be slightly smaller meals. And yeah, so it's not necessarily about skipping meals but having like slightly smaller meals on those days some people might be um you know skipping certain meals but on the whole it's it's just about eating those kind of filling nutrient nutrient dense foods yeah and in smaller portions i guess yes no exactly yeah and so do you see a lot of people come to the program from grp1 drugs there is yeah there are lots of people who are who are doing that and i think it just does provide that extra support really for a lot of people and i think it is just so important to have that extra nutritional support whatever it is and i think also in my in my book food noise i kind of talk about some of these nutritional strategies but yeah whether whatever that extra support is i think it's so important to make sure you are very well informed on the right nutritional and lifestyle strategies and ingrain some of those habits for the long term.

58:09Yeah, I guess I think it's so important to just understand the landscape of food because I don't know if I fully agree with it, but I think exercise is important for your mental health and your muscles and your longevity, but it's not as effective as weight loss as looking at the food itself. And so there's a very famous slogan that you can't outrun a bad diet, which, you know, can be seen either side. But I do think that like understanding the food landscape is really important when it comes to weight loss. Like understanding, and I think a lot of people might think, well, if I go for a run, I can kind of outbalance.

58:47But actually understanding the ratios of the foods that you're having is really key. Yeah. And exercise is just so vital for your overall health. Whereas, as you mentioned, you can't outrun a bad diet, unfortunately. So you can't go eating loads of extra cookies really if you're doing a bit more exercise. But we're now learning exercise and strength training. It's good for not just your heart health, your bones, but also your brain health too. Some of these exercises, for instance, especially uh some of these muscle building um exercises for instance squats um they release something called bdnf which is brain derived neurotrophic factor so this is like fertilizer for your brain and we do know now and many people obviously will feel that after doing exercise that they may have a bit more energy they may have better concentration but we do know actually the science shows that it even can grow different parts of our brain if you started from a very sedentary lifestyle and even start walking for instance then areas of our brain actually do can grow over time so so we know just it is so important to ingrain these things in um and just make make these and it can for especially for things like exercise it can be very simple changes so for instance get out of bed and do five body weight squats if you're really like you know starting from a lower lower base and you haven't done much because there's a lot you can really do from home as well and i think you know gyms are intimidating for a lot of people yeah but we don't want people to be intimidated by gyms no no we want people to be able to walk in there pick up the big weights and be like move out the way exactly they've got to strut their stuff yeah i think it's important i think i used to be that person that was terrified of the gym then i got dr stacy sims on and she totally got that out of my head um she was like don't you pick up those pink dumbbells go to the proper one and it's changed my relationship to it i think it's important so if someone is wanting to improve their metabolic health in the next three months what are the practical steps you're going to give to somebody what i would say is i think it does depend kind of what what base they're kind of coming from so there is a lot of way different ways to lose weight and you know glp ones for some people might be an option for some people living with obesity we also know um and it's not not for everyone but rapid rapid weight loss via kind of a bit of a lower calorie diet we know that the weight you actually lose in the first 10 weeks or so of the of your weight loss journey can predict your longer term weight but things like incorporating activity into your routine is so important.

1:01:42So things, and even thinking about simple things like, instead of getting the train, the tube, driving to work, thinking about cycling to work. Do you want to know a good one that my friend did? This is one that has never ceased to amaze me. And I think, I wish I did this, but I don't have the space for it in my kitchen. but they had cups and he was all about mobility he was very into calisthenics you know where you like hold yourself on a bar and you can do all these crazy things he was like you really want to be mobile so he would put his cups at the bottom of the kitchen so he'd have to bend and squat every time to get there and he was like yeah every time i had to make a like a cup of tea i would bend and pick up my cuff and i was like that's actually such a good point i should do that and i never did it but like making things in your household you know they're like that's what i think about with people in japan how mobile they are they all sit on the floor and they're all kneeling and my friend went to japan recently and she was like it was great but my gosh i had to constantly keep kneeling down to eat food because there's no furniture but they maintain this type of mobility i think this form of like habit stacking like you mentioned is so is so vital.

1:02:56So pairing, you're putting the kettle on and pairing it with an activity. So that could just be a few squats in your kitchen. It could be stretching. To be honest, I'm quite inflexible. I'm quite tall. So I've actually started doing some yoga recently to kind of help with that flexibility. And I was told by the instructor, so when I'm putting on a cup, when I'm putting on the kettle to just sit down in the kitchen and bend over and touch my toes, exactly, to get that flexible movement. But whatever, exactly, my hinge is, I'm flexible in some ways, but my hinge is just terrible. So I have started doing that.

1:03:44But even you can pair things like you're brushing your teeth you're going to do that anyway you've ingrained that habit so you can pair that with after i brush my teeth i i meditate for five minutes and these simple changes can make a huge difference and they can help with your overall health for sure yeah i think it's so key i've started to do mindfulness when i brush my teeth because normally i'm scrolling or like trying to reply to whatsapps but actually if you're meant to be brushing for two minutes which I'm not sure if everyone listening to this is, but if you do, it's actually a really good space because you're like, you can't, you're not meant to be doing anything else.

1:04:18So I try and feel the sensations when I'm brushing my teeth. And, and I think, you know, it's like mindfulness is like going to the gym for your brain, similar to how you brush your teeth. So that's how I try to make that connection. No, that's a really good idea. I'll try that out. Give that one a go. My dad kind of famously suggested standing on one leg while you're brushing your teeth to improve your balance. So just a couple of minutes of, uh, yeah, balance is a predictor of longevity. It is exactly. So yeah, within longevity health, there's even within exercise, there's quite a lot of different, unfortunately, different things to think about.

1:04:53It can keep things interesting at least. So you're doing, you know, you're doing your walking, you're doing your, your cardio, maybe a bit of strength training, and then maybe you're doing a bit of balance exercises as well. So just trying to incorporate that to make it easy, like your friend did with the stretching. And isn't that amazing with the cups? Yeah. I mean, to be fair, he's so flexible that it did make me want to start. Yeah. It's such an interesting landscape that we are finding ourselves in. I find GRP1 is one of the most fascinating medical moments that I've ever obviously lived through, that many of us have ever lived through.

1:05:32I you know you wrote in your book that it's going to reach 100 billion dollars by 2030 which is wild like it's such an exploding industry um I look forward to seeing the update of your book coming um but Jack it leaves me with my final question which is what does live well be well mean to you it's yes it's not about we've talked a lot about about weight here but you know it's not about how much you weigh the numbers on the scale at all it's about your overall health your your your well-being you know your the quality of your life and that a lot of that can come from your your social relationships that's so important keeping up with friends loved ones your family uh you know doing all these extra things like things like mindfulness exercise and eating well all of these things can be so important for your overall overall well-being so i think weight is by far is not the only thing we need to think about well yeah i definitely think it's not it's thinking it's on everyone's eyes and ears and front pages but it's true i think um such a personal topic as well isn't it yeah um such a personal but thank you coming on spreading your knowledge about grp ones and the food noise and you know your fast 800 program we'll put it all in the show notes so people can go and check it out if they want to but um thanks so much for coming on no worries thank you so much