WEBVTT - Future-Proofing Your Body with Dr Vonda Wright 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health? If you've been told that everything looks fine, 0:00:06.760 --> 0:00:08.800 but you know that something is off, well, you're not 0:00:08.960 --> 0:00:12.800 imagining it. That's why I created Vitality three sixty to 0:00:12.880 --> 0:00:16.080 help you better understand what's going on inside your body 0:00:16.200 --> 0:00:19.040 so that you can take the targeted action needed. With 0:00:19.120 --> 0:00:22.639 a functional health approach plus testing, we go beyond the 0:00:22.720 --> 0:00:26.480 guesswork to uncover the root causes of your symptoms. I've 0:00:26.520 --> 0:00:30.720 teamed up with Doctyesmina, an incredible integrative GP and together 0:00:30.800 --> 0:00:33.880 we will help you decode your body's signals and answer 0:00:33.960 --> 0:00:38.000 questions like why am I always exhausted? What's really causing 0:00:38.040 --> 0:00:42.159 my stubborn weight? Am I inflamed? Insulin resistant? Or maybe 0:00:42.159 --> 0:00:45.560 missing key nutrients? Because when you understand your body better, 0:00:45.840 --> 0:00:48.920 you can transform your health. Visit v three sixty dot 0:00:49.000 --> 0:00:53.160 health or check out the show notes for more. I'm 0:00:53.159 --> 0:00:56.960 a crossfitter and when I tell people that they like 0:00:57.240 --> 0:00:59.240 roll their eyes and they go, what, You're one of 0:00:59.240 --> 0:01:03.480 those people that do those crazy high intensity workouts, And 0:01:03.520 --> 0:01:05.639 I'm like, all right, let me just paint the picture 0:01:05.720 --> 0:01:08.480 for you. The average age in my CrossFit box is 0:01:08.640 --> 0:01:11.960 fifty five, So I will say that we are a 0:01:12.440 --> 0:01:16.200 more mature group of crossfitters, is what I would like. 0:01:16.240 --> 0:01:16.760 To call it. 0:01:17.040 --> 0:01:19.560 But interestingly, a lovely group of ladies. 0:01:19.800 --> 0:01:22.600 And I have kind of done a little breakaway group 0:01:22.640 --> 0:01:25.520 at the moment for six weeks. It's called Smolov. We're 0:01:25.560 --> 0:01:29.720 doing this strength training program. It's a program op outside 0:01:29.760 --> 0:01:32.679 of our classes. And I was chatting with these awesome ladies. 0:01:32.720 --> 0:01:35.240 I'm the youngest in the group. I'm forty six, and 0:01:35.319 --> 0:01:37.680 I think, look, I don't know what the age. 0:01:37.400 --> 0:01:38.119 Of the ladies are. 0:01:38.160 --> 0:01:40.360 They all look very young, but I know that there's 0:01:40.400 --> 0:01:42.520 some in there that have a six in front of 0:01:42.560 --> 0:01:45.720 their age. And I was chatting to them yesterday that 0:01:46.120 --> 0:01:49.160 there just aren't that many options for strength training for 0:01:49.720 --> 0:01:52.760 women that you know, are a little bit older and 0:01:52.880 --> 0:01:55.680 maybe haven't done strength training in their life. 0:01:55.960 --> 0:01:58.279 And so, for example, these ladies, we've. 0:01:58.120 --> 0:01:59.840 Been doing CrossFit for a long time, so we know 0:02:00.000 --> 0:02:02.600 the major lifts, we can do, Olympic lifting, We've learnt 0:02:02.640 --> 0:02:04.960 these things. But a lot of these ladies were saying that, 0:02:05.120 --> 0:02:08.000 you know, they've got friends that have never strength trained, 0:02:08.000 --> 0:02:10.400 and they've done their walking and they've maybe played tennis 0:02:10.480 --> 0:02:12.880 or something like that, but they don't know where to go. 0:02:13.000 --> 0:02:15.160 So just got me thinking that, you know, there's not 0:02:15.360 --> 0:02:18.720 many options for women out there who are not experienced 0:02:18.760 --> 0:02:21.720 at strength training and who want to get into it, 0:02:21.800 --> 0:02:25.480 but they just don't know where their next best step 0:02:25.520 --> 0:02:26.000 should be. 0:02:36.919 --> 0:02:38.639 This is helping her with Amelia Phillips. 0:02:39.120 --> 0:02:43.200 As women, we're often so busy looking after everyone else 0:02:43.240 --> 0:02:46.680 that we forget to think about what maybe our future 0:02:46.720 --> 0:02:50.200 self might need from us today. So imagine traveling forward 0:02:50.200 --> 0:02:53.480 in time. Imagine visiting your eighty year old self while 0:02:53.520 --> 0:02:57.440 she's asleep and whispering in her ear, what do you 0:02:57.560 --> 0:03:01.080 need me, your younger self, to start doing or maybe 0:03:01.120 --> 0:03:04.680 stop doing today to better support you and your body 0:03:04.720 --> 0:03:07.840 in your beautiful golden years. I wonder what my future 0:03:07.880 --> 0:03:09.800 self would tell me to say today. 0:03:10.000 --> 0:03:11.800 She'd probably say, please take a holiday. 0:03:12.400 --> 0:03:16.640 Today we're diving into exactly what that question is with 0:03:16.840 --> 0:03:18.840 the doctor brilliant Vonda Wright. 0:03:19.040 --> 0:03:21.480 We'll talk about how to future proof. 0:03:21.280 --> 0:03:25.400 Our body, our bones, our muscles, and our joints, and 0:03:25.440 --> 0:03:28.840 the small consistent habits that make a really big difference 0:03:29.000 --> 0:03:32.320 to how we feel and how we move later in life, 0:03:32.360 --> 0:03:35.680 which becomes so so important, Doctor Vonder Wright is a 0:03:35.840 --> 0:03:41.440 world renowned orthopedic surgeon, researcher, author, and passionate advocate for 0:03:41.600 --> 0:03:44.880 redefining aging. I love this because I'm not a big 0:03:44.920 --> 0:03:47.280 fan of the word aging, to be honest. She's known 0:03:47.360 --> 0:03:50.600 for her groundbreaking work in active aging and mobility and 0:03:50.640 --> 0:03:54.600 helping people extend not just their years, but their vitality 0:03:54.720 --> 0:03:57.240 in their years. She is the founder of the Aging 0:03:57.400 --> 0:04:01.840 Well Lab and internationally recognized and the author of several 0:04:01.920 --> 0:04:06.240 influential books, including Fitness After Forty and more recently, the 0:04:06.280 --> 0:04:07.720 most amazing. 0:04:07.240 --> 0:04:08.440 Book Please go and buy it. 0:04:08.440 --> 0:04:12.440 It's called Unbreakable, A Woman's Guide to Aging with Power. 0:04:12.920 --> 0:04:16.560 She's most recently on as well one of my favorite podcasts, 0:04:16.600 --> 0:04:20.080 A Diary of a CEO with Stephen Bartlett, where her 0:04:20.120 --> 0:04:22.720 message about taking charge of our health at every age 0:04:22.880 --> 0:04:25.440 really struck a chord with me and of course with 0:04:25.480 --> 0:04:26.640 the millions that we're. 0:04:26.520 --> 0:04:27.440 Watching and listening. 0:04:27.560 --> 0:04:30.239 Doctor Vondad, thank you so much for joining us today 0:04:30.240 --> 0:04:30.960 on Healthy Her. 0:04:31.560 --> 0:04:33.240 Thank you so much for helping me. 0:04:34.080 --> 0:04:35.760 I am so excited. 0:04:35.760 --> 0:04:38.599 I actually last night was laying in bed just thinking 0:04:38.640 --> 0:04:41.960 about this conversation. I often feel so blessed and honored 0:04:41.960 --> 0:04:44.800 that I get to speak to amazing people like you. 0:04:44.960 --> 0:04:48.159 It's just such a privilege. It's not work at all. 0:04:48.240 --> 0:04:51.159 It's just aren't we lucky to do what we do? 0:04:51.279 --> 0:04:52.120 What a fun job? 0:04:52.200 --> 0:04:55.120 Then, I know, well, talking about jobs, you are an 0:04:55.240 --> 0:04:58.479 orthopedic surgeon. Can you please explain what you do and 0:04:58.680 --> 0:04:59.839 who you mostly treat? 0:05:00.160 --> 0:05:04.200 Yeah? So I'm an orthopedic sports surgeon, meaning that after 0:05:04.279 --> 0:05:08.000 medical school I did a general six year orthopedic residency, 0:05:08.480 --> 0:05:13.359 which means I take care of everything muscle, tendon, ligament, bone, 0:05:13.800 --> 0:05:17.839 and really restore mobility so that you can walk again, 0:05:17.920 --> 0:05:20.480 or you can use your shoulders again, or or all 0:05:20.480 --> 0:05:24.960 those body parts. And then after my residency, which was 0:05:25.000 --> 0:05:29.440 six years, I did an additional fellowship year which really 0:05:29.520 --> 0:05:34.080 made me a specialist in sports and arthroscopy. So I'm 0:05:34.120 --> 0:05:36.880 looking around my office. I'm in my office. I was 0:05:36.920 --> 0:05:40.240 looking for instruments to pull up here. But you know, 0:05:40.279 --> 0:05:46.400 we do the really big surgeries through the tiniest little apertures, Like, 0:05:46.920 --> 0:05:50.120 for instance, I do knee surgery. Now, not even I 0:05:50.120 --> 0:05:53.240 don't even need to cut the skin. I use a needle. 0:05:53.440 --> 0:05:57.520 Oh that is that's just yeah. It's the size of 0:05:57.560 --> 0:05:59.719 a pencil lead and it's just big enough to do 0:05:59.760 --> 0:06:02.000 certain through So isn't that amazing? 0:06:02.600 --> 0:06:04.520 It must have come such a long way. 0:06:04.560 --> 0:06:07.880 And I'm so fascinated to speak to you because unlike 0:06:08.160 --> 0:06:10.680 in fact, I don't know anyone else who actually gets 0:06:10.720 --> 0:06:12.120 to go under the hood. 0:06:12.360 --> 0:06:13.960 And so we're really going to talk. 0:06:13.800 --> 0:06:16.200 About our physical bodies today, but you get to go 0:06:16.360 --> 0:06:18.719 under the wood and go, oh, my goodness, what is 0:06:18.720 --> 0:06:21.400 this person done to their bones or their joints or 0:06:21.440 --> 0:06:24.720 their muscles. And look, my audience is mums mostly and 0:06:24.800 --> 0:06:26.200 kind of mums in midlife. 0:06:26.320 --> 0:06:27.760 So if you think about that. 0:06:28.240 --> 0:06:32.280 Cohort, what are the most common reasons women in midlife 0:06:32.360 --> 0:06:35.520 might come to see you or might need an orthopedic surgeon? 0:06:35.760 --> 0:06:38.520 And I know your sports, but just what is going 0:06:38.560 --> 0:06:41.200 on for our muscles, joints and bones in midlife? 0:06:41.320 --> 0:06:44.159 Well, I'm so glad you asked that. Like so many 0:06:44.200 --> 0:06:48.720 of the things in midlife, our muscular skeletal system, which 0:06:48.920 --> 0:06:54.679 all the tissues again are muscle, tendon, ligament, bone fat, 0:06:55.120 --> 0:06:57.960 actually muscle stem cells. So there's six or seven different 0:06:58.320 --> 0:07:02.080 the discs in your back, all of those tissues, all 0:07:02.160 --> 0:07:09.239 of them respond to estrogen. So the biggest reason women 0:07:09.320 --> 0:07:13.640 in midlife come to me, whether they know it or 0:07:13.680 --> 0:07:17.480 not is because they're losing their estrogen. And so today 0:07:17.560 --> 0:07:19.960 I had a clinic today and a woman I had 0:07:19.960 --> 0:07:22.120 a lot of forty six year olds. It was interesting. 0:07:22.560 --> 0:07:24.920 One came with a shoulder that was just too sore 0:07:25.040 --> 0:07:28.520 to move and it wouldn't move, and she was showing 0:07:28.520 --> 0:07:31.160 me how she lost motion very rapidly. Well, that's called 0:07:31.240 --> 0:07:35.400 frozen shoulder. And it's a phenomenon the world over. Every 0:07:35.480 --> 0:07:39.440 country calls it something different, and yet it is the same, 0:07:39.960 --> 0:07:44.360 highly inflamed. My shoulder doesn't move. I didn't do anything. 0:07:45.400 --> 0:07:47.520 And so people show up like that, or they show 0:07:47.640 --> 0:07:52.480 up with advanced arthritis at a very young age, and 0:07:52.560 --> 0:07:57.320 lo and behold, we have known since nineteen twenty five, 0:07:57.600 --> 0:08:02.280 for one hundred years, we have known that losing our 0:08:02.440 --> 0:08:06.800 estrogen predisposes us to a lot of arthritis, which is 0:08:06.840 --> 0:08:10.640 why we get knee pain and need joint replacements at 0:08:10.680 --> 0:08:11.119 some point. 0:08:11.320 --> 0:08:14.960 And you're referring to osteoarthritis and that or rheumatoid or. 0:08:14.880 --> 0:08:20.360 Both specifically osteoarthritis. Now, women without estrogen also have an 0:08:20.360 --> 0:08:26.360 increased incidence of autoimmune disease, whether chogrins or hashimotisyroiditis. But 0:08:26.800 --> 0:08:32.240 Rheumatoid arthritis is an autoimmune disease affected by loss of estrogen. 0:08:32.840 --> 0:08:37.200 So those are all reasons women come to a musculoskeletal doctor. 0:08:37.600 --> 0:08:40.640 Yeah, okay, So when I hear say estrogen, is it 0:08:40.880 --> 0:08:43.280 just as simple as let's slap on a patch and 0:08:43.440 --> 0:08:45.199 we're going to be tikety boo or is it a 0:08:45.280 --> 0:08:47.480 little bit more complex than that? 0:08:47.840 --> 0:08:50.880 You know what, when we're going to master midlight, which 0:08:50.920 --> 0:08:52.640 is what I call this, like, we are going to 0:08:52.679 --> 0:08:54.480 get in front of this and we are going to 0:08:55.040 --> 0:08:58.280 really make this time our own. Yes, there are many 0:08:58.360 --> 0:09:01.840 things that we do. Number one, Uh yeah, slap on 0:09:01.920 --> 0:09:04.640 an extra dial patch and we will be much better. 0:09:04.760 --> 0:09:08.040 Right in a very short amount of time. Muscular skeletal 0:09:08.080 --> 0:09:11.720 symptoms such as inflammation respond to that. But I wish 0:09:11.800 --> 0:09:15.000 it were that simple. It's never going to be that simple. 0:09:16.320 --> 0:09:20.160 So number one, you need to make your hormone optimization decision. 0:09:20.520 --> 0:09:24.480 And I know several great practitioners in Australia. Of course, 0:09:24.559 --> 0:09:26.640 it's a huge continent, so you have to know more 0:09:26.679 --> 0:09:29.880 than the three that I know. But you deserve a conversation, 0:09:30.600 --> 0:09:33.800 You deserve to be educated. And if someone just says, 0:09:33.840 --> 0:09:35.960 do you know I won't talk about it, Well, then 0:09:36.800 --> 0:09:38.840 they're not going to be your doctor very long. You 0:09:38.880 --> 0:09:43.880 deserve a conversation, So make that decision number two. Listen, 0:09:44.320 --> 0:09:48.640 you cannot get where you want to be without reinvesting 0:09:48.640 --> 0:09:50.720 in yourself. And so you and all your friends do 0:09:50.840 --> 0:09:55.160 CrossFit and that is a marvelous way in addition to 0:09:55.240 --> 0:09:59.200 powerlifting and lifting weights to build the muscle we need 0:09:59.559 --> 0:10:03.240 to not become frail. But it's more than muscle. You 0:10:03.280 --> 0:10:05.199 know where everybody in the world is talking about muscle 0:10:05.280 --> 0:10:09.400 right now, It is more than muscle without bone. Muscle 0:10:09.520 --> 0:10:14.480 is just a heaping pile of metabolic tissue without form function. 0:10:14.679 --> 0:10:18.080 It just sits there, connected to bone. It collaborates to 0:10:18.200 --> 0:10:22.440 move us, to communicate, to be a whole system that 0:10:22.600 --> 0:10:26.360 keeps us from frailty. Right, So we build muscle and 0:10:26.440 --> 0:10:29.120 bone to get in front of this stage. We also 0:10:29.280 --> 0:10:32.480 have to eat an anti inflammatory diet. Our bodies are 0:10:32.480 --> 0:10:36.760 not garbage disposals. Not everything gets a place inside of us. 0:10:37.120 --> 0:10:41.040 And so especially in midlife when we're so inflamed anyway, 0:10:41.520 --> 0:10:44.600 we really have to look at not eating sugar. We 0:10:44.679 --> 0:10:46.800 have to make the hard decision whether or not we're 0:10:46.840 --> 0:10:50.320 going to be drinking alcohol, which not only disturbs our sleep, 0:10:50.360 --> 0:10:54.040 it kills our brain and exposes us to increase cancer risk. 0:10:54.200 --> 0:10:57.040 We have to make those hard decisions and so those 0:10:57.080 --> 0:10:59.920 are some of the other tools that we can use 0:11:00.520 --> 0:11:02.400 to optimize our aging process. 0:11:02.840 --> 0:11:05.559 Yeah, and I mean you only have to look at 0:11:05.600 --> 0:11:12.080 the broad range of physical health profiles in people sixty 0:11:12.120 --> 0:11:15.800 and over, where you've got such a broad range. You know, 0:11:15.880 --> 0:11:18.080 people in your twenties and thirties, you can get away 0:11:18.080 --> 0:11:20.480 with so much, and then you really start to see 0:11:20.960 --> 0:11:25.199 the impact of people's choices later in life, where you've 0:11:25.200 --> 0:11:27.880 got the ninety year old that's out there playing pickleball 0:11:28.080 --> 0:11:31.439 versus you know, someone that's in a wheelchair. And interestingly, 0:11:31.480 --> 0:11:34.479 in the programs that I run, I am just surrounded 0:11:34.480 --> 0:11:37.800 by highly motivated people that want this too, and I 0:11:37.880 --> 0:11:40.920 love that. And that's why the education that you're doing 0:11:41.040 --> 0:11:43.000 is so important, because most of us are like, we 0:11:43.040 --> 0:11:44.679 want to do this, but we're just a little bit 0:11:44.679 --> 0:11:47.160 confused or overwhelmed. And I guess I want to touch 0:11:47.200 --> 0:11:49.280 on your book Unbreakable, which is incredible. 0:11:49.280 --> 0:11:50.280 Congratulations. 0:11:50.640 --> 0:11:54.840 This concept of aging with power really struck me because 0:11:54.960 --> 0:11:57.960 a while ago, the word aging had a bit of 0:11:57.960 --> 0:12:00.920 a negative connotation in my mind about oh well, it's 0:12:00.960 --> 0:12:03.480 this decline and it's this thing I don't have any 0:12:03.520 --> 0:12:07.360 control over. But this reframing of aging with power really 0:12:07.360 --> 0:12:10.080 struck a chord with me. What does aging with power 0:12:10.160 --> 0:12:13.480 mean to you when you get to see the spectrum 0:12:13.800 --> 0:12:15.960 you know under the hood as well, even with you 0:12:16.040 --> 0:12:17.560 and your own personal journey? 0:12:17.559 --> 0:12:19.000 What does aging with power mean? 0:12:19.440 --> 0:12:22.839 So when I look ahead to ninety seven, I've arbitrarily 0:12:22.960 --> 0:12:26.520 chosen ninety seven as a goal, not the end. But 0:12:26.640 --> 0:12:28.280 if I make it there, I will have, you know, 0:12:28.320 --> 0:12:31.040 everything else is bonus. And the reason I chose that 0:12:31.160 --> 0:12:34.600 is because when I was thinking through Unbreakable, I was 0:12:34.640 --> 0:12:37.520 fifty seven years old and realized that I wanted to 0:12:37.559 --> 0:12:40.720 live long enough to be around to bug my daughter, 0:12:41.080 --> 0:12:44.000 my youngest daughter, until she was my age. Oh I 0:12:44.120 --> 0:12:47.520 love that because I had her at forty so I 0:12:47.559 --> 0:12:49.400 was an older mother, and so I need to be 0:12:49.440 --> 0:12:52.520 around till ninety seven. So when she's my age, I'm like, Okay, 0:12:52.600 --> 0:12:55.319 you're good, I'll see you later. But at ninety seven, 0:12:55.760 --> 0:12:59.600 I want to do what I want to do whenever 0:12:59.679 --> 0:13:02.440 I want to do it without having to ask for 0:13:02.520 --> 0:13:05.400 help unless I want to, And I only want to 0:13:05.400 --> 0:13:08.080 be in a wheelchair because I want to be in 0:13:08.120 --> 0:13:10.680 the front of the line in the airplane line, not 0:13:10.840 --> 0:13:14.079 because I can't walk down the jetway. You know, I'm 0:13:14.120 --> 0:13:17.120 a little nickty, and that's what I want, right, But 0:13:17.400 --> 0:13:21.520 it doesn't come free. There is work involved in preparing 0:13:21.679 --> 0:13:24.720 for that goal. I mean, I have this fantasy of 0:13:25.280 --> 0:13:28.120 I was raised on a farm and with hundreds of 0:13:28.160 --> 0:13:31.360 acres and all these animals, and I have a fantasy 0:13:31.400 --> 0:13:34.000 and I've lived in the city ever since I left home. 0:13:34.600 --> 0:13:37.160 I've got this fantasy of getting a tiny little farm 0:13:37.200 --> 0:13:41.000 and having miniature goats and a miniature donkey. And well, 0:13:41.040 --> 0:13:43.480 to do that, I'm gonna have to be a little 0:13:43.480 --> 0:13:46.679 bit able, right, not disabled, but able. 0:13:47.160 --> 0:13:47.959 Oh I love that. 0:13:48.040 --> 0:13:51.400 I've just got images of you with your buckets and 0:13:51.440 --> 0:13:53.120 your donkeys eor and. 0:13:53.080 --> 0:13:56.080 You're like, that's drying my way. I'm coming through the 0:13:56.120 --> 0:13:57.240 old lady's coming in. 0:13:57.559 --> 0:14:00.480 But to do that, I need to work at it now. 0:14:00.679 --> 0:14:03.160 Because what I see in my ors that I talk 0:14:03.240 --> 0:14:06.040 about when I talk and I write, is I see 0:14:06.760 --> 0:14:10.040 the future of frail women every single day who either 0:14:10.120 --> 0:14:13.240 didn't know that they needed to invest in their future, 0:14:13.559 --> 0:14:16.000 or knew but didn't and just thought there would always 0:14:16.040 --> 0:14:19.760 be time, and you know, showing up with broken hips 0:14:19.800 --> 0:14:25.240 and continence, dementia, heart disease, and sometimes saying listen, I 0:14:25.320 --> 0:14:28.560 wasn't always like this, and you know, thinking about the 0:14:28.600 --> 0:14:30.960 pathway that how did I get here? I've not always 0:14:31.000 --> 0:14:33.920 been like this, So that's a motivation. So when I 0:14:33.960 --> 0:14:37.080 think about aging and longevity, I don't just think about 0:14:37.080 --> 0:14:40.000 it as a timeline. It's not just a timeline of 0:14:40.520 --> 0:14:44.880 memorable moments like turning thirty or you know, my last 0:14:44.920 --> 0:14:47.440 child leaving the house, or being firmly middle eight. I 0:14:47.440 --> 0:14:49.840 don't think it is a timeline. I think of it 0:14:50.080 --> 0:14:55.360 as a design plan. Aging requires design. Longevity in the 0:14:55.360 --> 0:14:58.680 way you want to live is by design. It's not 0:14:58.760 --> 0:15:04.520 by accident. It's not by timeline alone. It's by design. 0:15:05.280 --> 0:15:08.960 And this comes from me being an elite sports doctor. 0:15:09.240 --> 0:15:12.840 In my day job, I work with collegiate and professional 0:15:12.880 --> 0:15:15.880 athletes and high performance people, and if we're going to 0:15:15.960 --> 0:15:19.600 squeeze performance out of these people, we do it by design, 0:15:20.040 --> 0:15:23.640 right in a planned way. And so I wrote a 0:15:23.640 --> 0:15:28.280 book many years ago that was basically a strategic plan 0:15:28.400 --> 0:15:30.480 for your health. Right, we have plans for everything, a 0:15:30.560 --> 0:15:33.680 design for everything, but not our health in general. When 0:15:33.720 --> 0:15:37.800 I was writing Unbreakable, I took elements of that framework 0:15:37.840 --> 0:15:41.360 I had always used to take people through. How do 0:15:41.440 --> 0:15:44.880 we identify our values? Using our values? How do we 0:15:44.960 --> 0:15:48.760 identify our goals? Knowing our goals? How do we assess 0:15:48.800 --> 0:15:51.640 where we are and then build a plan by design 0:15:51.760 --> 0:15:52.240 around that? 0:15:52.760 --> 0:15:54.800 Oh that is just music to my ears. 0:15:54.840 --> 0:15:59.120 Somebody who's very I love being organized and having structure 0:15:59.160 --> 0:15:59.960 and being clear. 0:16:00.200 --> 0:16:01.360 And everything you've. 0:16:01.240 --> 0:16:04.360 Just said then is like absolutely, and you're so right. 0:16:04.480 --> 0:16:07.240 This needs to be very intentional. It's not something that 0:16:07.400 --> 0:16:11.160 you know just happens organically. You need to really focus 0:16:11.280 --> 0:16:12.400 on particular areas. 0:16:12.400 --> 0:16:14.480 And I think exercise is an interesting one. 0:16:14.280 --> 0:16:16.200 Because you know, if exercise a lot of people just 0:16:16.240 --> 0:16:19.000 getting their shoes on, getting out, going for power walks, 0:16:19.080 --> 0:16:21.240 you know, maybe doing the odd class here or there. 0:16:21.440 --> 0:16:24.640 It's kind of, you know, organically ticks the exercise box. 0:16:24.800 --> 0:16:28.080 But if you wanted to focus on your exercise for 0:16:28.240 --> 0:16:32.000 your ninety seven year old self by design, what are 0:16:32.040 --> 0:16:34.920 some of the elements in that by design that you 0:16:34.960 --> 0:16:37.680 would like to see in our exercise programs? 0:16:37.960 --> 0:16:40.800 Well? I made up in an acronym to help people 0:16:40.880 --> 0:16:45.320 remember how to design their programs because when we're twenty 0:16:46.120 --> 0:16:50.480 and life is easy in terms of physical health in general, 0:16:50.760 --> 0:16:53.680 you can get away with anything. But by design it 0:16:53.760 --> 0:16:57.560 requires at least four elements. And the acronym is face 0:16:58.000 --> 0:17:03.680 face face Your future f is flexibility and joint range 0:17:03.720 --> 0:17:07.439 of motion. Our muscles, tendons, and ligaments work best in 0:17:07.560 --> 0:17:11.639 their full length. As we age the bonds between the 0:17:11.720 --> 0:17:14.840 collagen of muscles, tendons and ligaments get tighter and tighter, 0:17:15.200 --> 0:17:17.520 so we need to pull them back out so that 0:17:17.600 --> 0:17:23.160 they function most optimally. That takes daily dynamic warm up stretching. 0:17:23.400 --> 0:17:25.359 And the other reason we need that is so our 0:17:25.440 --> 0:17:28.160 joints don't get so stiff that we start being shuffling 0:17:28.240 --> 0:17:32.200 people hunched over shuffling, right, you've seen it. So that's 0:17:32.240 --> 0:17:37.800 where pilates yoga. Daily dynamic stretching can be very helpful, 0:17:37.920 --> 0:17:40.880 but that's never going to be enough, right. We must 0:17:40.920 --> 0:17:44.480 then fa have an aerobic practice. We still have to 0:17:44.560 --> 0:17:48.160 keep our heart optimized. Women and men in this world 0:17:48.359 --> 0:17:51.480 die of heart disease. It's the number one killer of people. 0:17:51.359 --> 0:17:54.040 And the incidence for women goes up. 0:17:54.119 --> 0:17:57.600 In fact, I think we outperform men over fifty because 0:17:57.680 --> 0:18:00.880 until recently I always thought of heart diseases man's disease, 0:18:01.000 --> 0:18:04.560 but women unfortunately outperform men over fifty. 0:18:04.800 --> 0:18:08.760 When we lose our estrogen, our risk of microbasketar disease. 0:18:08.840 --> 0:18:12.080 The heart increases forty to fifty percent, so it's significant. 0:18:12.359 --> 0:18:16.000 So what is the aerobic pathway? Well, you know, I 0:18:16.040 --> 0:18:18.440 always like to ask people what are you even training for? 0:18:18.680 --> 0:18:21.040 And the reason I asked that is because if you're 0:18:21.080 --> 0:18:23.960 training for a race, well then there's really probably specific 0:18:24.000 --> 0:18:26.640 things you need to follow the training plan. But why 0:18:26.720 --> 0:18:31.280 are we on the high intensity rat race ferris wheel 0:18:31.320 --> 0:18:31.840 all the time? 0:18:32.000 --> 0:18:32.200 Right? 0:18:32.520 --> 0:18:35.880 Why every day do we gut it out at moderate 0:18:36.040 --> 0:18:39.000 ranges and end up hurt all the time? Because that's 0:18:39.000 --> 0:18:41.560 not how we train pro athletes. Pro athletes, they are 0:18:41.560 --> 0:18:45.080 recovery days that are low intensity and still useful, and 0:18:45.119 --> 0:18:49.400 then really high intensity days you have nothing else to give, right, 0:18:49.600 --> 0:18:52.080 and there's room for all of it. But what I 0:18:52.200 --> 0:18:56.520 see people doing is they're so embedded with circuit training 0:18:56.600 --> 0:19:00.359 and high intensity circuits and the same thing day after day. 0:19:01.000 --> 0:19:05.000 So it's more intense than base training, but it's not 0:19:05.119 --> 0:19:08.080 as intense as the highest heart rate you can get. 0:19:08.160 --> 0:19:10.720 Which is going to increase their fitness and their VO 0:19:10.760 --> 0:19:11.400 two max. 0:19:11.760 --> 0:19:16.560 Oh, their fitness. They're physiologic, everything physiologically ramps up because 0:19:16.560 --> 0:19:19.399 it's such a good stress. They're here in the muddy middle, 0:19:19.440 --> 0:19:21.399 and you know what happens. They're not only hurt all 0:19:21.440 --> 0:19:24.879 the time, but they don't see progress. They're not reshaping 0:19:24.920 --> 0:19:28.119 their body. They're not really getting fitter, and they are frustrated. 0:19:28.480 --> 0:19:30.840 And then they're hurting and they're wrung out because they 0:19:31.359 --> 0:19:34.520 come out of the gym feeling like they've slugged it. 0:19:34.760 --> 0:19:36.320 But you're absolutely right. 0:19:36.240 --> 0:19:38.960 They need to take a nap, yeah, and then they're 0:19:39.080 --> 0:19:42.320 because they do that every day. There's not the recovery 0:19:42.400 --> 0:19:45.680 that you need to truly improve, right, because I am 0:19:45.760 --> 0:19:50.040 suggesting people do high intensity, but it's with such in 0:19:50.160 --> 0:19:53.760 frequency that you have so much time to recover. So 0:19:54.040 --> 0:19:57.480 f a c here you go, crossfitter, carry a load. 0:19:58.320 --> 0:20:02.119 We must lift some heavy these stuff, and preferably a 0:20:02.160 --> 0:20:04.240 bar on your back or a bar on the ground 0:20:04.240 --> 0:20:07.480 that you deadlift, because our body must see that kind 0:20:07.480 --> 0:20:13.040 of stress. And as we lift, for peak performance and longevity, 0:20:13.200 --> 0:20:16.840 we have to lift heavier with fewer reps because that's 0:20:16.840 --> 0:20:20.920 what tells our body to get stronger. But I understand 0:20:21.000 --> 0:20:23.879 that it has not always been the culture for women 0:20:23.960 --> 0:20:26.600 to lift, and people may be starting on the couch, 0:20:26.920 --> 0:20:31.560 and that's okay because this is not a six week program. 0:20:31.720 --> 0:20:34.600 This is a lifestyle for the rest of your life. 0:20:35.000 --> 0:20:39.560 So if it takes you six months, nine months a 0:20:39.760 --> 0:20:43.679 year to work up until you go from lifting mamby 0:20:43.720 --> 0:20:47.320 pamby pink weights to putting a bar on your back 0:20:47.359 --> 0:20:50.840 with the great form so you don't get hurt, that's okay. 0:20:51.560 --> 0:20:55.160 That's what it takes because in life there's not shortcuts. 0:20:55.200 --> 0:20:57.920 There's just slow and steady work that gets you where 0:20:57.960 --> 0:21:02.520 you're going. So fac he is equilibrium and balance. You 0:21:02.560 --> 0:21:06.720 may be strong, you may be fast, you may be flexible, 0:21:07.240 --> 0:21:09.280 but unless we have good balance, we can fall and 0:21:09.320 --> 0:21:10.800 break a bone and then over. 0:21:11.400 --> 0:21:14.360 I love it when you say balance and equilibrium. What's 0:21:14.440 --> 0:21:16.480 an example of a couple of things that people could 0:21:16.560 --> 0:21:19.280 do or include in their workouts to help. 0:21:19.240 --> 0:21:22.240 Yeah, so easy. You can stand on one leg while 0:21:22.240 --> 0:21:23.119 you brush your teeth. 0:21:23.200 --> 0:21:23.760 Oh great. 0:21:24.040 --> 0:21:26.280 Or for the yoga people out there, you just strike 0:21:26.320 --> 0:21:27.959 a tree pose while you're brushing. 0:21:28.040 --> 0:21:30.040 Yeah, yoga is great for this, isn't it. 0:21:30.080 --> 0:21:30.240 Oh? 0:21:30.240 --> 0:21:31.640 I get so wobbly and yoga. 0:21:31.720 --> 0:21:34.879 Yeah, all great because it doesn't take a lot. In fact, 0:21:35.240 --> 0:21:36.919 you can do it during the day. It's not an 0:21:36.920 --> 0:21:40.080