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Speaker 1: Dr Stacy seems welcome to Project one hundred. How are

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Speaker 1: you going?

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Speaker 2: Oh, thanks for having me. I am currently freezing in

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Speaker 2: New Zealand because it's winter, but pretty.

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Speaker 3: Much really, yeah, it's cold. There were you in the

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Speaker 3: south part of New Zealand right the north.

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Speaker 2: Now I'm on the North Island about two and a

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Speaker 2: half hours southeast of Auckland, but we get the wind

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Speaker 2: that comes straight up of Antarctica, and so it might

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Speaker 2: be sunny and you go outside like, oh, that's freezing.

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Speaker 1: I appreciate the opportunity to talk to you.

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Speaker 3: I mean, like you've really been at the forefront of

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Speaker 3: talking about women's health, particularly in relation to exercise and

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Speaker 3: all the regimes that we have to have to be,

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Speaker 3: you know, to be healthy and live longer. What is

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Speaker 3: it though, in particular that females or women should be

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Speaker 3: looking at relative to muscle strength, you know, long term

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Speaker 3: health longevity generally speaking. Why is it different for women

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Speaker 3: to say relative to men or is it the same thing?

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Speaker 2: Well, I have to bring everyone back to like the

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Speaker 2: origins of research and medicine and how all this trajectory

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Speaker 2: of health started and we have to think about who

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Speaker 2: was in the room and it was men because women

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Speaker 2: weren't allowed in the room because they weren't deemed to

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Speaker 2: be smart enough or have a seat at the table

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Speaker 2: to have a voice. So as we start looking at

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Speaker 2: all the research and everything that's come out and the trajectories,

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Speaker 2: it's all on a false spaceline for women, so based

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Speaker 2: on male data. So if we look at the trajectories

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Speaker 2: of longevity, it's also viewed through that false spaceline. Because

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Speaker 2: men and women age differently, there's systems age in a

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Speaker 2: linear fashion, but that linearity is different, so we'll see

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Speaker 2: different time points of cardiovascular issues that have between men

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Speaker 2: and women. We know women have an uptake in cardiovascular

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Speaker 2: issues when they hit late perimenopause, but men, depending on

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Speaker 2: if they're an athlete or not, might start in their

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Speaker 2: forties or it might start in their sixties, So we

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Speaker 2: see different delineations. And when we talk about muscle and bone,

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Speaker 2: there's specific delineations for that. As we think about aging

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Speaker 2: between men and women, we know that as women age,

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Speaker 2: we tend to have a dual effect of the loss

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Speaker 2: of hormones as well as an aging factor, so that

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Speaker 2: affects our ability to have a really strong muscle contraction

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Speaker 2: to produce power to have the ability to have lots

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Speaker 2: of appropriate reception and agility, and this happens a lot

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Speaker 2: faster and a lot sooner than is in men. Men

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Speaker 2: have a linear decrease in both lean mass and that power,

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Speaker 2: but it's at smaller decrements where women have a big

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Speaker 2: whack of a loss of power and then they start

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Speaker 2: to lose mass. So we start talking about what is

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Speaker 2: optimal for men versus women for longevity and health span.

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Speaker 2: We have to actually think what is the baseline for

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Speaker 2: one sex versus the baseline of the other sex, and

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Speaker 2: what are the risk factors for major implications of avoiding

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Speaker 2: frailty and things like Alzheimer's As we get older.

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Speaker 3: Is there enough daughta around or do you need more

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Speaker 3: daughter and women to be able to start to build

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Speaker 3: out really solid, good baselines as to how women should

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Speaker 3: protect against all these diffferences.

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Speaker 2: We have enough data to start writing the guidelines, but

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Speaker 2: what we do need is more robust data on the outliers.

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Speaker 2: So if we think about the typical woman who has

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Speaker 2: access to health care and therefore has access to being

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Speaker 2: in databases for research or being a research participant, it

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Speaker 2: tends to be an upper middle class white woman, and

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Speaker 2: so we know that there are complete ethnic differences socioeconomic differences.

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Speaker 2: So we have enough for the middle of the Bell

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Speaker 2: curve to make general recommendations and to guide the middle

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Speaker 2: of the Bell curve. Right now, we're really trying to

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Speaker 2: upscale the outliers, like what happens if you come from

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Speaker 2: a Latino or pacifica background. How does culture and your

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Speaker 2: genetics impact different risk factors. So the data gap is

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Speaker 2: still there, but unfortunately it is still growing instead of

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Speaker 2: shrinking between men and women, especially in the age of AI,

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Speaker 2: because we start seeing AI and AI is turning out

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Speaker 2: outcomes and insights based on that broken baseline of male data.

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Speaker 2: So you know, we'll have healthcare professionals that are turning

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Speaker 2: to places like open evidence for information. But when you

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Speaker 2: compare open evidence versus a general chat like anthropics, Claude

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Speaker 2: claud is actually better than what this particular medical one

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Speaker 2: is supposed to be because the algorithms are learning from

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Speaker 2: that poor baseline, whereas if you have a large data lake,

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Speaker 2: then it can learn from more robust information.

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Speaker 1: That's pretty amazing.

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Speaker 3: I don't think many people know about this, and I'm

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Speaker 3: sort of already taken back by that, are you saying

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Speaker 3: there is a difference in the chemical system of a

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Speaker 3: woman relative to a man, or a female relative to

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Speaker 3: a mile or is it getting right down to the

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Speaker 3: cellar level, at a cellular level, is there a difference

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Speaker 3: between mile and female?

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Speaker 2: Both?

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Speaker 1: Right?

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Speaker 2: Both?

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Speaker 1: Wow?

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Speaker 2: So if we think about in utero, we have XX

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Speaker 2: versus XY, like this is primarily the research that we

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Speaker 2: have right now on the binary sex differences. So we know,

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Speaker 2: oh that what happens is the Y is just.

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Speaker 1: A small chromo chromosomes.

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Speaker 2: Yeah, right, So the Y chromosome is actually an X

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Speaker 2: with half of it's turned off because as we start

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Speaker 2: to have testosterone, it mutes the second half of an X.

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Speaker 2: So when we see under a microscope, the X is

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Speaker 2: huge and the Y is very small. So when we

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Speaker 2: start thinking about sex differences from a chromosomal standpoint, it

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Speaker 2: depends on the X and we have a silent X. Factors.

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Speaker 2: That means when you have two x's they talk to

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Speaker 2: each other to be able to turn certain genes on

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Speaker 2: and off. When you have an X Y you lose

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Speaker 2: some of that capability of having that conversation, which is

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Speaker 2: why feeding forward we see things like less metabolic dysfunction

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Speaker 2: in men versus women when we're looking at something like

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Speaker 2: shift work, because the two x's are having a stronger

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Speaker 2: conversation and a turn on the genetic profile to create

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Speaker 2: metabolic dysfunction under circadium misalignment than the x y. So

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Speaker 2: we have these specific sex differences, and then we have

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Speaker 2: environmental considerations as well as sex hormones that then can

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Speaker 2: create an epigenetic change. So we think about a lock

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Speaker 2: and a key, So the hormones can be the key

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Speaker 2: that unlocks a certain gene code even though it's not

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Speaker 2: changing DNA. So what I mean by that, I'll take

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Speaker 2: estrogen for an example, a muscle fiber. So everyone thinks

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Speaker 2: that testosterone is responsible for building muscle tissue. This is

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Speaker 2: why men get so bulky and can really put on

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Speaker 2: lean mass really effectively. We look at testosterone in women.

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Speaker 2: It doesn't work that way. Testosterone actually can inhibit muscle growth.

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Speaker 1: Wow.

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Speaker 2: But estrogen is a driver factor, driving factor for women's muscle.

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Speaker 2: So it's responsible for how our basic basal cell or

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Speaker 2: our satellite cell of muscle responds to tension, so it'll

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Speaker 2: upturn it and turn on some stem cells of muscle

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Speaker 2: to grow muscle. It's also responsible for how our contractile

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Speaker 2: proteins will come together to create a contraction. So we

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Speaker 2: know that estradyle or estrogen is so important for muscle

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Speaker 2: function and bone function and women, where everyone on the

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Speaker 2: outside of the bubble think it's testosterone because we've had

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Speaker 2: all of this conversation about testosterone being muscle and bone building.

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Speaker 2: Yes in the male body in the xy but in

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Speaker 2: the female body it's completely different.

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Speaker 3: Women have testosterone as well, but obviously not to the

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Speaker 3: levels of men have. So what is the function of

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Speaker 3: testosterone and women then.

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Speaker 2: So we see that it does help with bone strength,

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Speaker 2: it's libido oriented. It also counters some of estrogen's what

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Speaker 2: we call cell building capacity, so it counters some of

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Speaker 2: what estrogen does. So does progesterone, and then all three

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Speaker 2: of the female sex hormones can kind of break down

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Speaker 2: to certain steroids to then help other systems of the body.

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Speaker 2: So they work in conjunction. It's just what is the

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Speaker 2: ratio Whereas men have a lot of testosterone and they

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Speaker 2: have a little bit of estrogen and a little bit

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Speaker 2: of progesterone, so they counter each other but in different ways.

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Speaker 3: Is it fair to say therefore when you were talking

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Speaker 3: about the X and Y chromosomes and how the Y

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Speaker 3: chromosome is effective, the next sort of like an X

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Speaker 3: chromosome with half the half functions turned off.

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Speaker 1: Is it because.

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Speaker 3: We have those like a male have those X Y

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Speaker 3: chromosomes in them in their cells, that as a result

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Speaker 3: of that, those chromosomes then express different chemicals, so different

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Speaker 3: hormones into our whole system. And as a result of that,

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Speaker 3: we males respond differently to the way the two X

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Speaker 3: chromosomes and the female cell will get express certain hormones

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Speaker 3: for them to respond their way. Is that what we're

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Speaker 3: talking about when it come we're going from the settling

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Speaker 3: a level now to the chemical level.

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Speaker 1: But that is the that seems to be the procedure. Yeah,

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Speaker 1: Is that right?

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Speaker 2: Exactly? Yeah? And I mean I like using caffeine as

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Speaker 2: an example, right, We know that caffeine can affect you

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Speaker 2: or not affect you. And so when we look at

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Speaker 2: a genetic standpoint, we see that there are certain what

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Speaker 2: we call alleles. So that's part of a genetic code,

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Speaker 2: and if you have two alleles of this particular gene,

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Speaker 2: then you're really sensitive, regardless of your man or a woman.

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Speaker 1: And do you get one from mom, one from dead right, yep.

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Speaker 2: But when it comes down to when you drink caffeine

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Speaker 2: what happens. So when you drink caffeine, women's bodies tend

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Speaker 2: to hold on to it for a longer period of

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Speaker 2: time because those alleles that turn on the response to

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Speaker 2: caffeine and women, they turn on an enzyme, but the

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Speaker 2: response of that enzyme is not as fast or as

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Speaker 2: robust as it is when it's turned on by the

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Speaker 2: X Y. So we can have the same chemical coming in,

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Speaker 2: we could have the same what we call sip gene

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Speaker 2: and alleles, but it's the expression of the chemical response

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Speaker 2: from those alleles based on xx versus x Y that

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Speaker 2: determines caffeine clearance.

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Speaker 1: Can I just check on that caffeine paige?

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Speaker 3: Based on when you say caffeine clearance, do you I

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Speaker 3: mean the time it takes for the caffeine to have

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Speaker 3: an effect on the on you know, on on my

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Speaker 3: brain or do you do amount the time.

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Speaker 2: It lasts, how long it lasts, and how long it clears.

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Speaker 2: So this is why you have a lot of the

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Speaker 2: guys you're like, Oh, I could have an espresso after

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Speaker 2: dinner and I could still go to sleep, not a problem,

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Speaker 2: not me. But then then women are like, oh, I

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Speaker 2: can't have it afternoon because then I really can't sleep.

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Speaker 1: Wow.

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Speaker 3: Yeah, how does that then inform a woman as to

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Speaker 3: let's say we're talking, because it's going to be difficult

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Speaker 3: because you've got different age groups, But let's say a

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Speaker 3: thirty to forty year old woman who maybe hasn't had kids. Perhaps,

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Speaker 3: how does that what you just told me? Then inform

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Speaker 3: a thirty to forty year old woman to prepare for

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Speaker 3: an exercise regime? And what is it that you if

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Speaker 3: you were advising this particular individual, and this is not

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Speaker 3: an advice show, but if you advising this particular individual hypothetically,

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Speaker 3: what would they be trying to build?

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Speaker 2: So this this is a really interesting decade from thirty

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Speaker 2: to forty because one, we're still trying to understand did

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Speaker 2: you reach peak bone mass and were you capable of

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Speaker 2: reaching peak bone mass and muscle mass when you were

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Speaker 2: in your teens in twenties, Because if you start hitting

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Speaker 2: your early thirties and you didn't hit your peak bone mass,

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Speaker 2: then that's what we have to worry about. Because you

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Speaker 2: get to your mid thirties and you start getting into

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Speaker 2: more hormone dysfunction or perimenopause, which can accelerate bone loss.

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Speaker 2: So when we're talking to someone about an exercise routine,

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Speaker 2: especially in our thirties to forties, we lean into what

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Speaker 2: has been lifestyle habits and what is the trajectory if

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Speaker 2: you haven't reached the peak span of that particular system.

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Speaker 2: So for someone who's thirty to forty, those are the

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Speaker 2: first things I talk about. I'm like, Okay, what was

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Speaker 2: your lifestyle when you were a teenager, what was your

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Speaker 2: lifestyle when you were in your twenties, what's your training history?

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Speaker 2: Because from there I can say, hey, you know what,

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Speaker 2: we want to really boost the peak span of your

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Speaker 2: bone because we know that bone mass peaks for both

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Speaker 2: men and women in their early twenties, and if we

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Speaker 2: haven't reached that peak bone mass, we've missed peak span.

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Speaker 2: We want to build that before we lose it, because

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Speaker 2: if we don't build it as much as we can,

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Speaker 2: then the cliff of the drop off is so severe

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Speaker 2: that we're facing osioporosis in our late forties.

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Speaker 3: Wow.

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Speaker 2: So this is where it becomes really I guess, particular

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Speaker 2: in the type of exercise that we do in which

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Speaker 2: decade we're in in our teams. Through our twenties or

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Speaker 2: early thirties, you can pretty much do what you want

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Speaker 2: and you're going to get pretty good results. When we

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Speaker 2: start getting into our early thirties to our late thirties,

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Speaker 2: women really start to question what's going on. We start

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Speaker 2: seeing more and more what we call ann ovulatory cycles

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Speaker 2: or regular minstrual cycles. That's an early sign of perimenopause.

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Speaker 2: If you're not seeing that, when we start to see

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Speaker 2: less of a response to the training that you're doing,

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Speaker 2: so it might take a greater effort or more recovery

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Speaker 2: to get the same gains as a male counterpart. Or

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Speaker 2: even if you're comparing yourself to your early thirties to

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Speaker 2: your late thirties, you'll see that there is a significant

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Speaker 2: difference between the way that your body responded. And it's

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Speaker 2: not an age factor. It's a sex hormone factor because

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Speaker 2: men won't start to experience that until they're in their

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Speaker 2: mid to late forties to fifties, So there is this

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Speaker 2: whole decade shift in the thirties to forties is really important.

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Speaker 2: We're talking about how are we going to maximize our

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Speaker 2: peak span, which is each system reaches a peak at

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Speaker 2: different points in our life, and we want to be

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Speaker 2: able to maximize that so that the cliff of drop

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Speaker 2: off is way less that we have to worry about

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Speaker 2: hitting the bottom when we get to our late forties

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Speaker 2: early fifties and having to rebuild.

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Speaker 3: And I'm picking on thirty forties for particular reason because

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Speaker 3: they don't want to go to forty fifty to fifty sixty,

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Speaker 3: but just starting on thirty forties, what are the sort

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Speaker 3: of questions they're asking themselves in informing themselves as to

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Speaker 3: how they should excose between thirty and forty relative to say,

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Speaker 3: what they should have they made done from fifteen to thirty.

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Speaker 3: I mean, do they ask themselves or did I play

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Speaker 3: soccer or football? Was I a basketball or a netballer?

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Speaker 3: Did I lift weights? What are the sort of questions

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Speaker 3: or none of those?

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Speaker 1: Probably? What are the sort of questions are those are?

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Speaker 2: So if we're looking at interminute sport like soccer or

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Speaker 2: rugby or even netball, those are all high intensity, low

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Speaker 2: intensity that's really good polarization and there's lots of agility,

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Speaker 2: appropriate reception. Did I lift weights? Great? Yes, because then

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Speaker 2: we know that you're also putting impact on the bone

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Speaker 2: that's going to help reach that peak bone mass. The

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Speaker 2: other question that we really need to dig into is

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Speaker 2: what was your nutrition. Were you able to fuel for

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Speaker 2: your exercise and recover appropriately from training. Were there times

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Speaker 2: where you lost your period or times where became really

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Speaker 2: irregular or did you start late like the minstrual cycles

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Speaker 2: a big telling on what we call energy availability, because

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Speaker 2: if we get into times of low energy availability, it

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Speaker 2: mutes all of our systems. So we're not really maximizing

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Speaker 2: muscle cell development and growth and strength development, we're not

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Speaker 2: really maximizing bone turnover. If a woman is saying, oh, yeah,

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Speaker 2: I played soccer, but I had a lot of stress reactions,

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Speaker 2: so not full stress fractures, but stress reactions in the bone,

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Speaker 2: then I know that they didn't reach peak bone mass

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Speaker 2: because their bone isn't strong enough to withstand the intermittent

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Speaker 2: activity of soccer. Did you have an ACL injury or

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Speaker 2: any kind of other soft tissue injury. From a mechanistic standpoint,

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Speaker 2: most women who play soccer have some kind of knee issue,

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Speaker 2: and that's because they're overdeveloped in their quad and not

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Speaker 2: developed enough in their posterior chain. So then we have

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Speaker 2: to look at the strength training that they're doing. So

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Speaker 2: it's really if I was going to sit down with

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Speaker 2: someone and ask them a question so they can ask

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Speaker 2: this themselves. When I was fifteen to thirty, what was

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Speaker 2: my sporting like life? Did I have big holes in

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Speaker 2: my sporting life? Was I someone who just ran or

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Speaker 2: someone just rowed, or someone who just swam. That isn't

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Speaker 2: kind of the kind of stuff that you can do

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Speaker 2: to build bone. So we have to think of putting

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Speaker 2: in some strength training, some jump training. Was I someone

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Speaker 2: who did lots of intermittent sport? Fantastic? You have a

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Speaker 2: leg up on peak span, because we know that that's

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Speaker 2: taxing cardiovascular system, it's helping metabolic control, it's helping reduce

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Speaker 2: body fat, and it's putting different load on the bone.

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Speaker 2: But we still don't have a large aerobic base, so

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Speaker 2: maybe we need to work on that, and we also

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Speaker 2: need to work on the weaknesses within in the weight

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Speaker 2: room so we don't get into soft tissue injury and

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Speaker 2: we can keep building the bone and the muscle that

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Speaker 2: we need. So it's really, what have you done from

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Speaker 2: a training history and what do we need to maximize

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Speaker 2: what you didn't do?

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Speaker 3: Is it too late at thirty to forty to start

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Speaker 3: to do this resistance work.

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Speaker 2: Not at all, Not at all. It's never too late.

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Speaker 2: There was this really cool study that came out two

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Speaker 2: months ago from the UK that was actually looking at

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Speaker 2: this specific question from muscle and muscle strength. So it

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Speaker 2: took eighteen to twenty two year old men and women

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Speaker 2: and seventy five to eighty year old men and women

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Speaker 2: that had never lifted weights before, put them both on

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Speaker 2: the same four week progressive resistance training, so they're all

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Speaker 2: doing relative strength work to their body weight and ability.

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Speaker 2: And then they were looking at the strength of the

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Speaker 2: contraction and the tonality, so that means how fast the

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Speaker 2: nerve conducted to create a contraction. So the old line

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Speaker 2: of thought was as you get older, you can't develop

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Speaker 2: a really fast contraction, that the ability to generate power

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Speaker 2: is not there. This study showed it's completely not true

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Speaker 2: that regardless of where you are, because the body is

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Speaker 2: very malleable and responds to stress, that wherever you are

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Speaker 2: in an age span, you can improve your muscle function.

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Speaker 2: And this is what we're after, especially when we're talking

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Speaker 2: about avoiding sarcopina or avoiding osteoporosis. Does not matter how

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Speaker 2: old you are, you can still develop power and strength

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Speaker 2: and lean mass and bone.

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Speaker 3: Maybe you could define what you mean by muscle function

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Speaker 3: because it's your bility, power, strength, durance. Do I mean

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Speaker 3: there's probably a number of factors towards what from a

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Speaker 3: scientific point of view, what are you talking about?

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Speaker 2: So when we're talking about muscle muscle function, I'm bringing

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Speaker 2: it right down to central nervous system, not how much

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Speaker 2: muscle we have, because we could have a lot of

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Speaker 2: muscle mass, but that doesn't mean that it can respond

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Speaker 2: really quickly. Say you step off a curb when you're older,

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Speaker 2: and you don't have the muscle function to quickly correct yourself.

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Speaker 1: So you've done for Beeva exactly.

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Speaker 2: Because we know that if you're in your seventies and

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Speaker 2: you break your hip, you have a sixty percent chance of.

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Speaker 1: Dying within two years of something.

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Speaker 2: So when we're talking about muscle function and how fast

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Speaker 2: that nerve conducts and how fast it can affect the

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Speaker 2: muscle fibers to contract, that's what we're after. And that's

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Speaker 2: also why we say pure strength and power, because that's

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Speaker 2: connecting the central nervous system to be able to respond

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Speaker 2: quickly to a stimulus to then create a nerve impulse

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Speaker 2: down to a whole bunch of muscle fibers to coordinate

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Speaker 2: them to contract quickly, and that's what we're after. So

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Speaker 2: when we talk about strength training, that's the very first

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Speaker 2: mechanism of adaptation is a central nervous system being able

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Speaker 2: to tap into quick conduction and really grabbing muscle fibers

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Speaker 2: together to coordinate them to contract at the same time

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Speaker 2: really strongly, and that's the important part of muscle function.

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Speaker 2: Then we can start talking about developing more mass. And

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Speaker 2: as you're developing the mass, we also want to have

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Speaker 2: that central nervous system thing. The good thing about strength

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Speaker 2: training is it doesn't matter what rep range you're in,

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Speaker 2: you're going to develop mass. But as we get older,

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Speaker 2: we want to focus on the heavier loads and the

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Speaker 2: lower rep range to keep tapping into that central nervous

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Speaker 2: system because we want to generate that power and that

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Speaker 2: quick conduction of the nerve because that's very protective. We

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Speaker 2: talk about preventing frailty, we talk about skeletal longevity, and

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Speaker 2: all of that is on this power based part. And yes,

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Speaker 2: will develop mass regardless if you're a man or a woman,

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Speaker 2: regardless of what strength or what rep rains you're in.

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Speaker 2: But we really try to pull people who are the

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Speaker 2: forties plus down into the power based of a zero

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Speaker 2: to eight reps at a heavier load to really tap

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Speaker 2: in the central nervous system to maintain the type two fibers,

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Speaker 2: to maintain agility, appropriate reception and reaction.

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Speaker 3: Is that the reason therefore that some exercises like for example,

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Speaker 3: and this applies amount of female like for example, our

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Speaker 3: deadlifts are important because say, the central of the system

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Speaker 3: is sort of activating a lot of muscles, not just one.

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Speaker 3: A compound Movement's probably a better way putting it, is

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Speaker 3: that the reason that's so important.

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Speaker 2: Yes, because it is coordinating total body. And this is

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Speaker 2: a functional movement. So if we talk about a compound

401
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Speaker 2: movement like a deadlift, you can also think about it.

402
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Speaker 2: Is you have to bend down and pick up your

403
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Speaker 2: grandkid or your kid or a big suitcase. Right, So

404
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Speaker 2: you're effectively doing a deadlift when you do that, because

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Speaker 2: you have to activate the whole body. If you're not

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Speaker 2: used to doing dead lifts, you might hurt your back,

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Speaker 2: you might not have the strength to pull it up right,

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Speaker 2: because if you're just doing leg press, you don't have

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Speaker 2: that full coordination. There's a time and a place for

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Speaker 2: those complementary machine stuff. But when we're talking about being

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Speaker 2: really focused on functional movement, it's compound movements of the

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Speaker 2: push pull the front like your squat movements of a

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Speaker 2: knee focus or your hinge motion for posterior chain. So

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Speaker 2: you are looking at your squats, your dead lifts, your

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Speaker 2: bulgarian split squats, your push presses, all of that because

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Speaker 2: it is coordinating every muscle in the body to do

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Speaker 2: a movement. And the other thing that we know from

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Speaker 2: doing heavier compound movements, and this is primarily because I

419
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Speaker 2: have some research going in the Alzheimer's space that we're

420
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Speaker 2: seeing that with heavier movements because it's such a neural load,

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Speaker 2: so that means it really taps into central nervous system

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Speaker 2: and the brain to be able to coordinate and lift

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Speaker 2: things like that. That with the heavier loads, we have

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Speaker 2: a really good neural connectivity in the prefrontal cortex. So

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Speaker 2: that's the very first part that goes because that's our

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Speaker 2: cognition and a reaction, and that's the first part that

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Speaker 2: goes with dementia and Alzheimer's. So by doing the compound

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Speaker 2: movements and lifting heavier, we are actually reducing the onset

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Speaker 2: of dementia by keeping those neural conversations and connections going.

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Speaker 2: We see that lighter loads and body weight doesn't do

431
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Speaker 2: the same thing. It increases what we call BD and F,

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Speaker 2: which is like miracle growth for the brain. So it

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Speaker 2: does help with brain volume and brain health, but not

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Speaker 2: with neural connection. I think this is the conversation that

435
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Speaker 2: is not had in the strength and conditioning world about

436
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Speaker 2: what are we doing besides just trying to put on mass.

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Speaker 2: For me, I'm trying to get women and men to

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Speaker 2: understand we want to protect the brain because that's how

439
00:22:49,160 --> 00:22:51,600
Speaker 2: we actually can have health span. How do we do

440
00:22:51,640 --> 00:22:56,199
Speaker 2: that in the gym? Heavier loads, jumping plios, lots of

441
00:22:56,240 --> 00:22:59,399
Speaker 2: different kind of confusion to the muscles. You might be

442
00:22:59,480 --> 00:23:02,600
Speaker 2: doing a lateral bar, slams, or you know, twists and

443
00:23:02,640 --> 00:23:05,679
Speaker 2: catches and land mine presses, which are all still total

444
00:23:05,720 --> 00:23:09,119
Speaker 2: body movements, but it creates such a neural load that

445
00:23:09,320 --> 00:23:10,479
Speaker 2: improves brain function.

446
00:23:11,320 --> 00:23:13,240
Speaker 1: Gogle, I wouldn't mind talking about that for a moment.

447
00:23:13,560 --> 00:23:16,560
Speaker 3: Is because you know, like let's say we are stepping

448
00:23:16,560 --> 00:23:18,880
Speaker 3: off a curb and potentially, you know, we could fall

449
00:23:18,920 --> 00:23:25,280
Speaker 3: over and if we're building muscle strength to help us

450
00:23:25,280 --> 00:23:27,600
Speaker 3: with those functions, and we decide to do dead list,

451
00:23:27,640 --> 00:23:31,480
Speaker 3: which is quite a linear sort of movement, what about

452
00:23:31,520 --> 00:23:35,119
Speaker 3: these players, I mean like jumping up in our box

453
00:23:35,160 --> 00:23:36,840
Speaker 3: and then jumping from box to box and all those

454
00:23:36,840 --> 00:23:39,240
Speaker 3: sorts of things. What about that type of exercise regime?

455
00:23:39,640 --> 00:23:41,879
Speaker 3: Does that have the same effect as say lifting a

456
00:23:41,920 --> 00:23:44,880
Speaker 3: heavy load. Always it fit into the regime.

457
00:23:45,040 --> 00:23:47,480
Speaker 2: Yeah, So if we think about players and we think

458
00:23:47,480 --> 00:23:51,080
Speaker 2: about box jumps, and you see these people doing amazing

459
00:23:51,240 --> 00:23:55,160
Speaker 2: kind of bounds and jumps and things, that's our pliometric work.

460
00:23:55,240 --> 00:23:57,800
Speaker 2: So I mean, I've seen people who are taking one

461
00:23:57,800 --> 00:23:59,760
Speaker 2: of the trap bars, so you know, the hex bar

462
00:24:00,160 --> 00:24:02,560
Speaker 2: or deadlift, and they have one hundred kilos on it

463
00:24:02,600 --> 00:24:05,560
Speaker 2: and they're jumping with it because they have so much power. Right,

464
00:24:05,640 --> 00:24:08,760
Speaker 2: So that's been trained into them and they've maintained their

465
00:24:08,760 --> 00:24:14,720
Speaker 2: fast twitch. From a benefit standpoint, we know that plyometric

466
00:24:14,800 --> 00:24:17,359
Speaker 2: work not having to jump high, but having to work

467
00:24:17,359 --> 00:24:21,200
Speaker 2: on that rebound. So maybe we're doing what we call

468
00:24:21,280 --> 00:24:24,600
Speaker 2: contrast training with squats, So we do two or three

469
00:24:24,680 --> 00:24:28,000
Speaker 2: reps at a heavy load, then you have twenty seconds rest,

470
00:24:28,040 --> 00:24:29,960
Speaker 2: and then you do squat jumps, so you're getting that

471
00:24:30,040 --> 00:24:32,760
Speaker 2: plyo work and under furshet of the heavy load. Then

472
00:24:32,760 --> 00:24:34,360
Speaker 2: you do the squat jumps, and then you go back

473
00:24:34,359 --> 00:24:37,000
Speaker 2: in no wight, no wight, no waight, just body weight.

474
00:24:37,160 --> 00:24:39,160
Speaker 2: Then you go back and do another heavy load. You're

475
00:24:39,160 --> 00:24:42,240
Speaker 2: incorporating a little bit of confusion but also improving that power.

476
00:24:42,720 --> 00:24:45,720
Speaker 2: So it's not about necessarily having to have specific high

477
00:24:45,800 --> 00:24:49,679
Speaker 2: jump pliometrics. It's like, where can we instigate some agility

478
00:24:49,680 --> 00:24:52,400
Speaker 2: and power within what we're already doing. If we want

479
00:24:52,440 --> 00:24:54,919
Speaker 2: to challenge in ourselves, then maybe yeah, we want to

480
00:24:54,920 --> 00:24:57,520
Speaker 2: build up our box jumps, but that's not as important

481
00:24:57,760 --> 00:24:59,199
Speaker 2: as making sure that you are jumping.

482
00:25:00,040 --> 00:25:02,320
Speaker 3: You think there's a lot on you know, obviously all

483
00:25:02,320 --> 00:25:04,520
Speaker 3: of us look at Instagram and social can be good

484
00:25:04,600 --> 00:25:06,400
Speaker 3: and bad, can motivate us, but at the same time

485
00:25:06,480 --> 00:25:09,399
Speaker 3: can sort of be a bit misleading because like there

486
00:25:09,440 --> 00:25:11,440
Speaker 3: seems to be a competition at the moment, at least

487
00:25:11,440 --> 00:25:14,560
Speaker 3: on my on the algorithm that is playing itself to

488
00:25:14,600 --> 00:25:18,879
Speaker 3: me is that plymetrics is becoming it's nearly becoming a

489
00:25:18,880 --> 00:25:19,720
Speaker 3: bit of a shelf game.

490
00:25:20,000 --> 00:25:23,159
Speaker 1: It's nearly like saying those deadlifts.

491
00:25:22,640 --> 00:25:27,000
Speaker 3: Are useless and you should be doing this ply metrics

492
00:25:27,040 --> 00:25:29,200
Speaker 3: and actually, when you look at these dudes like they're

493
00:25:29,359 --> 00:25:31,880
Speaker 3: unbelievably built, Like, I'm thinking, my god, I never looked

494
00:25:31,880 --> 00:25:34,359
Speaker 3: like that, and I don't know anyone who's had looked

495
00:25:34,359 --> 00:25:36,000
Speaker 3: like that, And maybe I should have been doing this

496
00:25:36,000 --> 00:25:39,440
Speaker 3: sort of stuff before. Is this misleading us? And where

497
00:25:39,520 --> 00:25:42,160
Speaker 3: social fit into this whole game that you're in.

498
00:25:42,720 --> 00:25:46,240
Speaker 2: Yeah, So if we think about social and clickbait, that's

499
00:25:46,280 --> 00:25:50,200
Speaker 2: the problem, right. People will put really polarizing things on

500
00:25:50,320 --> 00:25:54,239
Speaker 2: social to get people to watch them. And it's just

501
00:25:54,359 --> 00:25:58,280
Speaker 2: like reality TV is completely scripted. It's curated to be

502
00:25:58,440 --> 00:26:01,440
Speaker 2: what is coming out, right, So when we start really

503
00:26:01,520 --> 00:26:04,600
Speaker 2: leaning into social media, it doesn't give you the full

504
00:26:04,680 --> 00:26:09,160
Speaker 2: story or the nuances. So if I'm thinking about the

505
00:26:09,200 --> 00:26:12,320
Speaker 2: algorithm that you're locked into, with everyone showing off about

506
00:26:12,320 --> 00:26:15,760
Speaker 2: their power moves, I always go back to, well, how

507
00:26:15,800 --> 00:26:18,440
Speaker 2: did you develop that power in the first place. We

508
00:26:18,480 --> 00:26:21,920
Speaker 2: know that hip thrust and deadlifts are paramount for being

509
00:26:21,960 --> 00:26:24,439
Speaker 2: able to build up the posterior chain in order to

510
00:26:24,480 --> 00:26:27,520
Speaker 2: have a high sprint capacity and a high power of

511
00:26:27,600 --> 00:26:30,960
Speaker 2: jumping capacity. So that's the part that they're not telling you.

512
00:26:31,359 --> 00:26:33,399
Speaker 2: They're not saying I had to build a base of

513
00:26:33,400 --> 00:26:36,520
Speaker 2: strength first before I could do these power moves. And

514
00:26:36,560 --> 00:26:40,160
Speaker 2: this is where we start to see injury and deflation

515
00:26:40,480 --> 00:26:44,400
Speaker 2: and lack of confidence because people who are leaning into

516
00:26:44,560 --> 00:26:47,639
Speaker 2: these clickbait reels or these short snippets of time that

517
00:26:47,680 --> 00:26:50,840
Speaker 2: have been curated for a message rather than giving the

518
00:26:50,840 --> 00:26:51,640
Speaker 2: full story.

519
00:26:52,520 --> 00:26:56,440
Speaker 3: So it's a slow build too. So notion, so how

520
00:26:56,480 --> 00:26:59,360
Speaker 3: important is that for people to understand? Look, I've never

521
00:26:59,359 --> 00:27:02,560
Speaker 3: done the exercise gys. I would like to do some

522
00:27:02,640 --> 00:27:04,679
Speaker 3: exercise because I now understand that there's a lot of

523
00:27:05,280 --> 00:27:08,720
Speaker 3: benefits in terms of lifespan, but also probably equally important,

524
00:27:08,720 --> 00:27:11,439
Speaker 3: probably maybe more important health span being healthy during that

525
00:27:11,520 --> 00:27:14,640
Speaker 3: long life. I'm going to start doing some resistance work.

526
00:27:14,720 --> 00:27:19,399
Speaker 3: For example, my dad never did resistance work, but around

527
00:27:19,440 --> 00:27:22,040
Speaker 3: about eighty five he started. He asked me could I

528
00:27:22,080 --> 00:27:24,920
Speaker 3: get him some handweights, and then he conquered those ones

529
00:27:24,960 --> 00:27:26,239
Speaker 3: that are only two and a half. Then he got

530
00:27:26,240 --> 00:27:29,479
Speaker 3: to five kilo's and he started standing up, sitting down,

531
00:27:29,560 --> 00:27:32,639
Speaker 3: the chairls and those sorts of things. He realized, I

532
00:27:32,640 --> 00:27:35,560
Speaker 3: don't know why I realized, but he realized that they're

533
00:27:35,640 --> 00:27:39,840
Speaker 3: you know, lifting some resistance stuff is important. What should

534
00:27:39,920 --> 00:27:42,879
Speaker 3: we be doing now? If where you know, if a

535
00:27:42,960 --> 00:27:46,159
Speaker 3: forty year old person sitting here listening to you speak, woman,

536
00:27:46,600 --> 00:27:49,560
Speaker 3: what she should should she be thinking about? I don't

537
00:27:49,600 --> 00:27:51,840
Speaker 3: mean sort of building a program, but what you should

538
00:27:51,840 --> 00:27:55,119
Speaker 3: be thinking about as having like an appropriate program like

539
00:27:55,240 --> 00:27:59,639
Speaker 3: between say heart lune and resistance work. I mean she

540
00:27:59,640 --> 00:28:02,399
Speaker 3: should be doing resistance for one hour a week. I

541
00:28:02,400 --> 00:28:04,199
Speaker 3: mean I listened to Peter Tayor, and Peter sort of

542
00:28:04,200 --> 00:28:06,000
Speaker 3: says things like, you know, you should be doing you know,

543
00:28:06,040 --> 00:28:08,359
Speaker 3: one hundred and fifty minutes of zone two and three

544
00:28:08,400 --> 00:28:11,240
Speaker 3: and then you should Like it's sort of like I think, fuck, like,

545
00:28:11,600 --> 00:28:12,960
Speaker 3: I don't know if time to do all this sort

546
00:28:12,960 --> 00:28:16,080
Speaker 3: of stuff. That's like I don't I'm trying to wake away.

547
00:28:16,080 --> 00:28:19,040
Speaker 3: The optimum is and what should a woman be thinking about?

548
00:28:19,800 --> 00:28:21,680
Speaker 2: There was a study that came out last week about

549
00:28:21,680 --> 00:28:26,200
Speaker 2: weight lifting and what's the optimal sweet spot? Yeah, ironically

550
00:28:26,280 --> 00:28:30,280
Speaker 2: it's one hundred and nineteen minutes a week, not a week. Yeah,

551
00:28:30,320 --> 00:28:32,560
Speaker 2: So I mean that can be divided up into what

552
00:28:33,920 --> 00:28:37,879
Speaker 2: three thirty ish minute sessions a week yep, right, so

553
00:28:37,920 --> 00:28:41,040
Speaker 2: it doesn't take a lot and ideally total body so

554
00:28:41,080 --> 00:28:44,400
Speaker 2: you're doing some compound movements after that, they see the

555
00:28:44,960 --> 00:28:50,960
Speaker 2: risk factors for all cause mortality doesn't go down, but

556
00:28:51,040 --> 00:28:53,960
Speaker 2: it really does significantly have an impact on things like

557
00:28:54,000 --> 00:28:57,560
Speaker 2: dementia and bone and cyclopamia. When you hit that one

558
00:28:57,640 --> 00:28:58,960
Speaker 2: hundred and nineteen minutes.

559
00:28:58,800 --> 00:29:01,200
Speaker 1: Positively positive, yeah.

560
00:29:00,800 --> 00:29:04,960
Speaker 2: Yeah, absolutely, which is a pretty far cry from the

561
00:29:06,240 --> 00:29:11,200
Speaker 2: to moderate exercise resistance training sessions that things like ACSM

562
00:29:11,280 --> 00:29:13,920
Speaker 2: have out there. We're starting to see more and more

563
00:29:13,960 --> 00:29:16,840
Speaker 2: research on the benefits of resistance training. Not only that,

564
00:29:17,560 --> 00:29:21,040
Speaker 2: but resistance training does give you metabolic changes. As we

565
00:29:21,080 --> 00:29:23,920
Speaker 2: talk about zone two and mitochondria and that kind of stuff,

566
00:29:24,080 --> 00:29:28,080
Speaker 2: we still get mitochondrial changes with resistance training. And when

567
00:29:28,120 --> 00:29:32,080
Speaker 2: we talking about cardiovascular and like reducing things like viscraal fat,

568
00:29:32,160 --> 00:29:35,040
Speaker 2: we need a really high intensity work for that. We

569
00:29:35,080 --> 00:29:38,240
Speaker 2: know that short bouts of really high intensity work improve

570
00:29:38,320 --> 00:29:43,360
Speaker 2: cardiovascular because one we're having to really shift blood rapidly

571
00:29:43,560 --> 00:29:46,840
Speaker 2: to the muscles and the heart under high loads, so

572
00:29:47,240 --> 00:29:50,320
Speaker 2: we have a vascular component that improves our blood pressure

573
00:29:50,360 --> 00:29:53,640
Speaker 2: and the way that our body controls blood flow. We

574
00:29:53,680 --> 00:29:56,280
Speaker 2: see that when you do high intensity it uses a

575
00:29:56,280 --> 00:30:00,000
Speaker 2: lot of blood gluecose, so it improves insulin sensitivity because

576
00:30:00,040 --> 00:30:02,880
Speaker 2: as the muscle cells then adapt to be able to

577
00:30:02,960 --> 00:30:07,080
Speaker 2: use insulin with our used glucose without insulin. If we

578
00:30:07,160 --> 00:30:11,280
Speaker 2: have less insulin resistance, then we also decrease our leptin resistance,

579
00:30:11,320 --> 00:30:13,960
Speaker 2: which becomes a problem for women in their mid to

580
00:30:14,040 --> 00:30:17,280
Speaker 2: late forties where they never feel like they're really full

581
00:30:17,320 --> 00:30:19,560
Speaker 2: and they're craving lots of carbohydrate. There's a change in

582
00:30:19,600 --> 00:30:22,240
Speaker 2: the gut microbiome, but we are also starting to see

583
00:30:22,480 --> 00:30:25,760
Speaker 2: a little bit of leptin resistance because that goes up

584
00:30:26,000 --> 00:30:28,880
Speaker 2: as insulin resistance goes up. So if we're talking about

585
00:30:28,960 --> 00:30:33,560
Speaker 2: high intensity work that helps with metabolic from a hormonal standpoint,

586
00:30:34,040 --> 00:30:37,680
Speaker 2: it also creates a change so that your body doesn't

587
00:30:37,720 --> 00:30:40,280
Speaker 2: have a stimulus to store visceral fat, which is that

588
00:30:40,360 --> 00:30:44,000
Speaker 2: deep abdominal kind of dangerous fat, and it improves our

589
00:30:44,000 --> 00:30:45,960
Speaker 2: heart and lungs because we have to be able to

590
00:30:46,000 --> 00:30:49,040
Speaker 2: shift blood quickly and get oxygen to the working muscles.

591
00:30:49,680 --> 00:30:51,640
Speaker 2: So then when we're looking at what does that look

592
00:30:51,720 --> 00:30:53,680
Speaker 2: like in a week, right, it's like if we can

593
00:30:53,760 --> 00:30:58,880
Speaker 2: hit three forty minute sessions a week. In that forty

594
00:30:58,920 --> 00:31:03,360
Speaker 2: minute session space, sometime doing some mobilization and warm up

595
00:31:03,400 --> 00:31:05,440
Speaker 2: because we have to make sure our tenons and ligaments

596
00:31:05,480 --> 00:31:08,320
Speaker 2: are warmed up as well. As our muscles get into

597
00:31:08,360 --> 00:31:12,360
Speaker 2: some compound compound loading, and then we finish with a

598
00:31:12,360 --> 00:31:15,320
Speaker 2: couple of sprints or a couple of one minute efforts

599
00:31:15,360 --> 00:31:17,240
Speaker 2: with one minute off, so that we're getting to that

600
00:31:17,360 --> 00:31:21,000
Speaker 2: higher range of our anaerobic capacity. And if we think

601
00:31:21,000 --> 00:31:24,000
Speaker 2: about it from a longevity marker, it's hitting those capacities right.

602
00:31:24,080 --> 00:31:27,160
Speaker 2: We're hitting VO two with our high intensity to the end,

603
00:31:27,560 --> 00:31:31,520
Speaker 2: we're hitting our grip strength through total compound movement. We're

604
00:31:31,560 --> 00:31:35,000
Speaker 2: helping with brain health, cardiovascular health, we're helping with mobility

605
00:31:35,040 --> 00:31:38,240
Speaker 2: and agility because we're warming up properly, so you're hitting

606
00:31:38,240 --> 00:31:43,360
Speaker 2: all the notes that help protect you from having just lifespan,

607
00:31:43,800 --> 00:31:47,120
Speaker 2: but it's really improving your ability to have a health span.

608
00:31:48,280 --> 00:31:51,560
Speaker 3: You mentioned something really interesting states about alzhemis something that

609
00:31:51,600 --> 00:31:53,440
Speaker 3: I've observed here in Australia. I don't know if it's

610
00:31:53,480 --> 00:31:56,840
Speaker 3: the case anywhere else in the world, but more women

611
00:31:56,920 --> 00:32:00,640
Speaker 3: have dementia soften from Alzhemers here in Australia. Dementia being

612
00:32:00,680 --> 00:32:04,920
Speaker 3: the broad but like underneath that Alzheimer's, Alzheimer's and men.

613
00:32:05,560 --> 00:32:07,520
Speaker 3: Do you think that is Are there any studies to

614
00:32:07,560 --> 00:32:11,959
Speaker 3: say that's because women haven't historically done exercise, it's not

615
00:32:12,200 --> 00:32:13,480
Speaker 3: or is it a genetic.

616
00:32:13,560 --> 00:32:17,200
Speaker 2: Well, this is one of those interesting sex differences. So

617
00:32:17,240 --> 00:32:19,840
Speaker 2: we're seeing that it has to do with some of

618
00:32:19,880 --> 00:32:24,280
Speaker 2: the X chromosome and some of the genetic coding. We

619
00:32:24,360 --> 00:32:27,120
Speaker 2: do see that there are men walking around that on

620
00:32:27,160 --> 00:32:31,360
Speaker 2: a brain scan look like they should be fully late

621
00:32:31,520 --> 00:32:35,320
Speaker 2: Alzheimer's individuals, but they're fully functional because they have a

622
00:32:35,360 --> 00:32:39,840
Speaker 2: genetic coding from the why that allows their brain to

623
00:32:39,880 --> 00:32:42,920
Speaker 2: have lots of plaques and tangles and still be very

624
00:32:42,920 --> 00:32:46,800
Speaker 2: cognitively with it. That doesn't happen with women. So there's

625
00:32:47,720 --> 00:32:52,880
Speaker 2: in the States, it's one in six men might be diagnosed,

626
00:32:53,800 --> 00:32:56,080
Speaker 2: but for women it's five out.

627
00:32:55,920 --> 00:32:57,520
Speaker 1: Of six, five out of six.

628
00:32:57,640 --> 00:32:59,560
Speaker 2: Yeah, when you get in your eighties.

629
00:32:59,240 --> 00:33:02,760
Speaker 1: It's massive, like eighty five percent. WHOA.

630
00:33:02,880 --> 00:33:05,760
Speaker 2: We're talking about brain and cognition, not for a Lolzheimer's,

631
00:33:05,760 --> 00:33:07,360
Speaker 2: but cognitive decline.

632
00:33:07,320 --> 00:33:10,240
Speaker 1: Four times the risk. WHOA.

633
00:33:10,360 --> 00:33:14,000
Speaker 2: Yeah. So there's a lot of rapid acceleration into looking

634
00:33:14,080 --> 00:33:16,520
Speaker 2: at what is causing this and what can we do.

635
00:33:17,000 --> 00:33:19,600
Speaker 2: And that's part of the research that I'm doing with

636
00:33:19,920 --> 00:33:23,240
Speaker 2: some groups in the States is looking at you have

637
00:33:23,280 --> 00:33:26,360
Speaker 2: a genetic risk factor, you have early dementia, you have

638
00:33:26,480 --> 00:33:29,600
Speaker 2: late onset Alzheimer's and you're living at home. Can we

639
00:33:29,600 --> 00:33:33,360
Speaker 2: do specific interventions to either halt it, attenuate it, or

640
00:33:33,400 --> 00:33:37,440
Speaker 2: stop it because it's so important because it's such a

641
00:33:37,520 --> 00:33:39,560
Speaker 2: drain on the health span of women.

642
00:33:40,120 --> 00:33:45,000
Speaker 3: Wow, sort of late thirties, early forties, perimenopause starts to

643
00:33:45,200 --> 00:33:48,160
Speaker 3: kick in. I mean, obviously that's a broad statement, but

644
00:33:48,400 --> 00:33:50,840
Speaker 3: you know, let's just pick it as take it as

645
00:33:51,160 --> 00:33:54,760
Speaker 3: a fair statement. What are the indicators that someone a

646
00:33:54,800 --> 00:33:58,760
Speaker 3: woman who is experiencing perimenopause, apart from I don't know

647
00:33:58,800 --> 00:34:01,640
Speaker 3: if you said dysregulated period circles and things like that,

648
00:34:01,680 --> 00:34:05,120
Speaker 3: but what is she looking at and what she should

649
00:34:05,120 --> 00:34:07,040
Speaker 3: be doing in terms of her exercise regime around that.

650
00:34:07,720 --> 00:34:10,920
Speaker 2: Yeah, So there are no specific blood tests. It's all symptomology.

651
00:34:11,440 --> 00:34:15,719
Speaker 2: Some of the first early symptoms. Unfortunately, a woman will

652
00:34:15,719 --> 00:34:17,919
Speaker 2: probably go to her doctor going I feel like I'm

653
00:34:17,920 --> 00:34:20,080
Speaker 2: having panic attacks, and I can't sleep, and I feel

654
00:34:20,120 --> 00:34:24,960
Speaker 2: highly stressed. Those are actually really early symptoms of perimenopause

655
00:34:25,320 --> 00:34:29,720
Speaker 2: because what's happening is you're having less and less progesteronwe

656
00:34:30,239 --> 00:34:34,280
Speaker 2: counter estrogen, because you might still have a regular period

657
00:34:34,600 --> 00:34:38,080
Speaker 2: or a regular bleed, but you didn't ovulate, and you

658
00:34:38,160 --> 00:34:40,760
Speaker 2: can't discern unless you have specific tests if you ovulate

659
00:34:40,800 --> 00:34:43,160
Speaker 2: it or not. So when a woman is in her

660
00:34:43,480 --> 00:34:46,160
Speaker 2: late or mid to late thirties and starts going, I'm

661
00:34:46,200 --> 00:34:49,600
Speaker 2: having panic attacks and anxiety and I can't sleep, then

662
00:34:49,920 --> 00:34:53,879
Speaker 2: start tracking symptoms against a perimenopausal chart, or go see

663
00:34:54,120 --> 00:34:58,000
Speaker 2: a physician that is well versed in menopause. Because if

664
00:34:58,080 --> 00:35:00,800
Speaker 2: you go, as a general woman in her mid thirties

665
00:35:00,960 --> 00:35:06,800
Speaker 2: to your GP and say I'm having problems breathing, panic, anxiety, depression,

666
00:35:07,239 --> 00:35:10,279
Speaker 2: high stress, then most likely they're going to lean into

667
00:35:10,360 --> 00:35:14,600
Speaker 2: the clinical avenue of going down an SSRI or some

668
00:35:14,800 --> 00:35:19,560
Speaker 2: other kind of cognitive and behavioral drug therapy instead of

669
00:35:19,640 --> 00:35:22,239
Speaker 2: looking at hormone flux and understanding that it's a whole

670
00:35:22,280 --> 00:35:27,359
Speaker 2: body system that's starting to be affected by less progesterone.

671
00:35:27,600 --> 00:35:30,799
Speaker 3: So they're going to treat you likely to depressed exactly, Yeah, yeah,

672
00:35:30,840 --> 00:35:34,960
Speaker 3: as opposed to it's a hormonal problem exactly creating these symptoms.

673
00:35:35,400 --> 00:35:39,640
Speaker 3: So the symptomology. So when you're let's say someone starts

674
00:35:39,680 --> 00:35:43,840
Speaker 3: to recognize these symptoms, where does HI two hormone replacement

675
00:35:43,880 --> 00:35:46,279
Speaker 3: therapy HI TW you fit into these programs or what

676
00:35:46,360 --> 00:35:47,160
Speaker 3: would you say about that.

677
00:35:47,719 --> 00:35:50,640
Speaker 2: So when we look at menopause hormone therapy, it's a

678
00:35:50,680 --> 00:35:53,400
Speaker 2: tool and a tool basket for sure, but a lot

679
00:35:53,400 --> 00:35:55,080
Speaker 2: of people are leaning into it because they think it's

680
00:35:55,080 --> 00:35:58,399
Speaker 2: going to stop perimenopause, and we know absolutely that's not true.

681
00:35:58,480 --> 00:36:02,480
Speaker 2: The only thing that has been proven with menopauster hormone

682
00:36:02,520 --> 00:36:06,360
Speaker 2: therapy as it's very effective for protecting your bones. So

683
00:36:06,600 --> 00:36:08,920
Speaker 2: if you have a family history or you yourself have

684
00:36:09,000 --> 00:36:11,240
Speaker 2: gotten your DEXA and you see you have low bone density,

685
00:36:11,320 --> 00:36:13,880
Speaker 2: then definitely have that conversation, especially if you're in your

686
00:36:13,960 --> 00:36:17,719
Speaker 2: late thirties early forties. When we start having lots of symptomology.

687
00:36:17,840 --> 00:36:20,000
Speaker 2: This is where we look at lifestyle. So we know

688
00:36:20,160 --> 00:36:24,080
Speaker 2: that dietary changes help, We know that training changes help.

689
00:36:24,280 --> 00:36:27,120
Speaker 2: We know that getting and nailing sleep is one of

690
00:36:27,160 --> 00:36:30,880
Speaker 2: the pillars. And having that social connection so that you

691
00:36:31,000 --> 00:36:34,200
Speaker 2: can have times of laughter and being out from under

692
00:36:34,239 --> 00:36:37,280
Speaker 2: the stress of life. Those are all really super important

693
00:36:37,280 --> 00:36:40,920
Speaker 2: lifestyle factors that help with symptomology. There are other non

694
00:36:41,000 --> 00:36:44,479
Speaker 2: hormonal options, but it's all symptom driven at the moment.

695
00:36:44,600 --> 00:36:46,920
Speaker 2: There's no like I said, there's no specific blood tests.

696
00:36:47,680 --> 00:36:50,719
Speaker 2: It's I think the whole everyone needs to be on

697
00:36:50,840 --> 00:36:53,040
Speaker 2: it or you should never use it comes from two

698
00:36:53,120 --> 00:36:55,279
Speaker 2: different studies that happen to be going on at the

699
00:36:55,320 --> 00:36:58,520
Speaker 2: same time. So everyone hears about the Women's Health Initiative

700
00:36:58,600 --> 00:37:00,839
Speaker 2: study in the States that said, you know, no one

701
00:37:00,840 --> 00:37:05,200
Speaker 2: should use hormone replacement therapy because it causes cancer and dementia.

702
00:37:05,440 --> 00:37:09,040
Speaker 2: But that was based on women who were ten years

703
00:37:09,160 --> 00:37:12,719
Speaker 2: plus post menopause, where you had a whole bunch of

704
00:37:12,760 --> 00:37:16,200
Speaker 2: biological changes with the receptors where they weren't able to

705
00:37:16,360 --> 00:37:19,480
Speaker 2: use hormones. So it wasn't surprising that study was set

706
00:37:19,560 --> 00:37:21,920
Speaker 2: up to see if we put women back on hormones

707
00:37:21,960 --> 00:37:23,960
Speaker 2: after they've been off it for a long period of time,

708
00:37:24,400 --> 00:37:26,680
Speaker 2: would it help And it didn't. But at the very

709
00:37:26,719 --> 00:37:28,919
Speaker 2: same time, there was a study in the UK going

710
00:37:29,000 --> 00:37:32,080
Speaker 2: that was called the Million Women's Study, and it was

711
00:37:32,360 --> 00:37:35,759
Speaker 2: looking at using hormone replacement therapy for women who were

712
00:37:35,840 --> 00:37:39,640
Speaker 2: in their early forties mid forties who were definitely in

713
00:37:39,719 --> 00:37:43,320
Speaker 2: perimenopause and it helped. So now we see this playing

714
00:37:43,400 --> 00:37:47,359
Speaker 2: out in today's society where in the US maybe five

715
00:37:47,440 --> 00:37:52,239
Speaker 2: percent of women who can access hormone replacement therapy do

716
00:37:52,920 --> 00:37:55,120
Speaker 2: and the rest are too afraid or don't have access

717
00:37:55,200 --> 00:37:57,959
Speaker 2: or haven't asked about it. But any of the commonwealths,

718
00:37:58,280 --> 00:38:03,120
Speaker 2: especially the UK and UK doctors who have trained doctors

719
00:38:03,280 --> 00:38:06,520
Speaker 2: who come to Australia and New Zealand, Canada, everyone is

720
00:38:06,680 --> 00:38:08,719
Speaker 2: very pro image G and say, yeah, let's look at

721
00:38:08,760 --> 00:38:11,920
Speaker 2: this as a means to help. Just like if you

722
00:38:12,000 --> 00:38:15,759
Speaker 2: were having severe depression, we would use an SSRI. And

723
00:38:16,040 --> 00:38:19,960
Speaker 2: cognitive behavior therapy is a medical medication that is a

724
00:38:20,000 --> 00:38:22,839
Speaker 2: tool on a toolbox. So we start to have all

725
00:38:22,880 --> 00:38:26,000
Speaker 2: these conversations of yes, no, should I or shouldn't I?

726
00:38:26,480 --> 00:38:29,760
Speaker 2: But it depends on where that conversation or origin.

727
00:38:30,719 --> 00:38:32,359
Speaker 3: I don't want to be looking like a jump around

728
00:38:32,360 --> 00:38:34,719
Speaker 3: old Tom. But you says, as you're speaking, I thought

729
00:38:34,760 --> 00:38:37,640
Speaker 3: of something really quite important. I think, where do you

730
00:38:37,840 --> 00:38:42,680
Speaker 3: rank the significance of accessing a DEXA machine, which is

731
00:38:42,760 --> 00:38:46,080
Speaker 3: not expensive and they're pretty accessible everywhere here in Australia.

732
00:38:45,719 --> 00:38:48,440
Speaker 1: At least to get yourself a baseline.

733
00:38:48,520 --> 00:38:51,279
Speaker 3: And what would you suggest to people, you know, when

734
00:38:51,320 --> 00:38:53,640
Speaker 3: should they start getting these baselines in terms of the

735
00:38:53,680 --> 00:38:55,120
Speaker 3: bone density, muscle mats, et cetera.

736
00:38:55,320 --> 00:38:57,719
Speaker 2: Yeah, I started getting a DEXA every year since I

737
00:38:57,880 --> 00:39:02,200
Speaker 2: was forty one. Will do it every you're around my

738
00:39:02,280 --> 00:39:04,160
Speaker 2: birthday and.

739
00:39:04,280 --> 00:39:07,480
Speaker 1: Have your birthday. When you say what the result is?

740
00:39:07,520 --> 00:39:07,960
Speaker 3: Have you both that?

741
00:39:08,040 --> 00:39:12,480
Speaker 2: Yeah, exactly been. I'm pleasantly surprised that, you know, body

742
00:39:12,520 --> 00:39:15,840
Speaker 2: weight on the scale hasn't fluctuated that much in that decade,

743
00:39:16,040 --> 00:39:19,759
Speaker 2: as I say, my real age maybe a kilo or two,

744
00:39:20,000 --> 00:39:24,120
Speaker 2: but body composition has significantly improved. Lean mass has gone up,

745
00:39:24,760 --> 00:39:27,719
Speaker 2: bone mineral density has gone up, body fat has gone down.

746
00:39:29,120 --> 00:39:31,239
Speaker 2: And so I think having that baseline and being able

747
00:39:31,280 --> 00:39:34,240
Speaker 2: to compare year to year can tell you different stress points.

748
00:39:34,800 --> 00:39:34,920
Speaker 3: Right.

749
00:39:35,000 --> 00:39:37,919
Speaker 2: There was one one Dexa I got where my body

750
00:39:37,960 --> 00:39:41,040
Speaker 2: fat was so incredibly low. I was like, WHOA, what happened?

751
00:39:41,080 --> 00:39:44,000
Speaker 2: And it was because I just came off a massive

752
00:39:44,040 --> 00:39:46,920
Speaker 2: amount of stress and hadn't been training and eating properly.

753
00:39:48,320 --> 00:39:50,640
Speaker 2: And so I know that's an unusual case, but that's

754
00:39:50,680 --> 00:39:54,320
Speaker 2: the way my body responds. So I tell women, you know,

755
00:39:54,880 --> 00:39:57,360
Speaker 2: when you start hitting forty, get a baseline.

756
00:39:58,040 --> 00:39:59,719
Speaker 1: Yeah, And for men, I mean you.

757
00:39:59,719 --> 00:40:02,800
Speaker 2: Could start for year as well, but you know, fifty

758
00:40:02,920 --> 00:40:05,920
Speaker 2: is really the benchmark for men. Start really looking at

759
00:40:05,960 --> 00:40:11,200
Speaker 2: bone density, muscle quality, where you're storing your muscle or

760
00:40:11,320 --> 00:40:14,800
Speaker 2: you're fat. Is it more subcutaneous or visceral, so that

761
00:40:14,920 --> 00:40:17,600
Speaker 2: you can start interventions earlier rather than later.

762
00:40:18,239 --> 00:40:19,719
Speaker 3: One of the things is really interesting about it, and

763
00:40:19,960 --> 00:40:21,200
Speaker 3: probably a lot of people who have never had a

764
00:40:21,239 --> 00:40:22,799
Speaker 3: dex that don't know this. They'll tell you the right

765
00:40:22,840 --> 00:40:25,040
Speaker 3: down of competiti left arm, your left leg, the right

766
00:40:25,120 --> 00:40:27,680
Speaker 3: glue competitor left group glute. Have you got sort of

767
00:40:28,560 --> 00:40:30,640
Speaker 3: changes or differences between the two and you can look

768
00:40:30,640 --> 00:40:32,800
Speaker 3: at it from period to period. I think they're critical

769
00:40:32,880 --> 00:40:35,480
Speaker 3: and they're only they're not expensive. You pay about in Australia,

770
00:40:35,480 --> 00:40:36,960
Speaker 3: I think you pay one hundred and fifty bucks or something.

771
00:40:37,239 --> 00:40:39,600
Speaker 3: Can I just talk about nutrition, because you know, there's

772
00:40:39,680 --> 00:40:43,040
Speaker 3: a lot of stuff at the moment about nutrition, and

773
00:40:43,200 --> 00:40:47,360
Speaker 3: one thing in particular is about the the value of

774
00:40:47,440 --> 00:40:51,359
Speaker 3: creatine for women especially once again, men have been using

775
00:40:51,440 --> 00:40:53,279
Speaker 3: creatine in gyms for a hell of a long time,

776
00:40:53,719 --> 00:40:56,680
Speaker 3: maybe too much creating. It was more about I will

777
00:40:56,719 --> 00:40:58,880
Speaker 3: build more muscle if I have more creatine. And you

778
00:40:59,000 --> 00:41:00,840
Speaker 3: go through a period of owning creating and then you

779
00:41:00,920 --> 00:41:02,400
Speaker 3: take it up, you stop it. Then you know, you

780
00:41:02,440 --> 00:41:05,960
Speaker 3: go through periodization with it. But now it's become a

781
00:41:06,040 --> 00:41:09,280
Speaker 3: thing you take a full briand health and just general

782
00:41:09,400 --> 00:41:11,720
Speaker 3: physical health. Could you talk a little bit about creatine

783
00:41:11,760 --> 00:41:12,080
Speaker 3: for women.

784
00:41:12,360 --> 00:41:17,080
Speaker 2: Yeah, so, I mean creatine is the most studied supplement.

785
00:41:17,680 --> 00:41:20,800
Speaker 2: It has so much really robust peer review behind it.

786
00:41:21,560 --> 00:41:23,879
Speaker 2: And the thing about it is it's in every fast

787
00:41:24,040 --> 00:41:26,080
Speaker 2: energetics of the body. So if we talk about the

788
00:41:26,120 --> 00:41:28,840
Speaker 2: way the body fuels itself, every cellular function in the

789
00:41:28,880 --> 00:41:33,200
Speaker 2: body uses creatine. Women don't have as much lean mass

790
00:41:33,280 --> 00:41:35,560
Speaker 2: or muscle mass as men, so by that nature, we

791
00:41:35,680 --> 00:41:39,640
Speaker 2: have less available creatine. Women tend to eat less creatine

792
00:41:39,680 --> 00:41:43,040
Speaker 2: containing foods in general than men, so we have less stores.

793
00:41:43,600 --> 00:41:47,120
Speaker 2: If you're a vegan or vegetarian, you definitely have less stores.

794
00:41:47,840 --> 00:41:51,040
Speaker 2: So we talk about using a very low dose creatine

795
00:41:51,160 --> 00:41:55,040
Speaker 2: monohydrate supplement, maybe three to five grams, so can saturate

796
00:41:55,120 --> 00:41:58,120
Speaker 2: your tissues. So what does that mean from a health perspective.

797
00:41:58,520 --> 00:42:01,200
Speaker 2: We know that there's a sex difference in things like

798
00:42:01,320 --> 00:42:04,520
Speaker 2: IBF and so that means that you have more irrital

799
00:42:04,560 --> 00:42:07,879
Speaker 2: bowl syndrome as a woman and more gut issues. If

800
00:42:07,960 --> 00:42:11,200
Speaker 2: you start taking creatine, it maintains the integrity of the

801
00:42:11,239 --> 00:42:14,600
Speaker 2: intestines and reduces that and some women don't have issues

802
00:42:14,640 --> 00:42:17,480
Speaker 2: unless they start taking creatine. We talk about muscle and

803
00:42:17,560 --> 00:42:20,480
Speaker 2: muscle function, of course, but creatine is also really important

804
00:42:20,560 --> 00:42:23,919
Speaker 2: for bone and bone function. We see it does help

805
00:42:24,000 --> 00:42:28,080
Speaker 2: with gut micro the gut microbiome diversity, and we need

806
00:42:28,200 --> 00:42:32,480
Speaker 2: that for vitamin production and the gut brain access. Talk

807
00:42:32,480 --> 00:42:35,279
Speaker 2: about creating in brain health because the brain is such

808
00:42:35,360 --> 00:42:38,880
Speaker 2: an energy hungry organ it uses a lot of creatine

809
00:42:38,920 --> 00:42:42,040
Speaker 2: in glucose. So if we are saturating the tissues and

810
00:42:42,120 --> 00:42:46,200
Speaker 2: we're providing more creatine for brain function, then we have

811
00:42:46,440 --> 00:42:49,479
Speaker 2: less depression and less fatigue. So when we talk about

812
00:42:49,560 --> 00:42:53,239
Speaker 2: creatine as a supplement, it's been so well studied, and

813
00:42:53,400 --> 00:42:56,960
Speaker 2: now we're having more and more research done specifically on

814
00:42:57,200 --> 00:43:00,560
Speaker 2: women in the health space, not the performance in space,

815
00:43:01,280 --> 00:43:03,200
Speaker 2: and there have been a couple of reviews looking at

816
00:43:03,239 --> 00:43:06,800
Speaker 2: all of that research and the groups that benefit the

817
00:43:06,920 --> 00:43:10,120
Speaker 2: most from three to five grams of creating monohydrate a

818
00:43:10,200 --> 00:43:14,239
Speaker 2: day are women eighteen to sixty five. And that is

819
00:43:14,600 --> 00:43:16,840
Speaker 2: I mean, that's the research. It's like. So if you

820
00:43:16,960 --> 00:43:21,040
Speaker 2: are really looking for something to improve just mood, trying

821
00:43:21,080 --> 00:43:24,560
Speaker 2: to improve muscle function, gut function, herd function, then I

822
00:43:24,880 --> 00:43:27,839
Speaker 2: tell women lean into just starting with a low dose

823
00:43:27,920 --> 00:43:31,399
Speaker 2: of creating, not going up to the five times four

824
00:43:31,480 --> 00:43:34,080
Speaker 2: grams a day where you're getting twenty grams, there's a

825
00:43:34,160 --> 00:43:36,080
Speaker 2: time and a place for that. But that's like shift

826
00:43:36,160 --> 00:43:39,200
Speaker 2: workers or people who are chronically jet lagged or having

827
00:43:39,360 --> 00:43:43,160
Speaker 2: lots of issues sleeping, because then higher doses of creating

828
00:43:43,200 --> 00:43:44,480
Speaker 2: can help in those situations.

829
00:43:44,920 --> 00:43:48,000
Speaker 3: Then what about protein, because that's the big conversation when

830
00:43:48,040 --> 00:43:51,560
Speaker 3: we keep getting hammered definitely on social media about we

831
00:43:51,680 --> 00:43:53,800
Speaker 3: don't have enough protein. And then you know, the general

832
00:43:54,520 --> 00:43:56,840
Speaker 3: as I understand the consensus now in the science community,

833
00:43:56,960 --> 00:44:01,360
Speaker 3: somewhere between one point eight grams protein per kilogram to

834
00:44:01,560 --> 00:44:06,399
Speaker 3: two point two grams of protein per kilogram of weight.

835
00:44:07,440 --> 00:44:09,200
Speaker 3: I guess that depends on how active you are and

836
00:44:09,280 --> 00:44:12,120
Speaker 3: how much exercise you do, and maybe everybody's different. But

837
00:44:12,200 --> 00:44:14,440
Speaker 3: if maybe if you say just two might be easier

838
00:44:14,760 --> 00:44:20,360
Speaker 3: two grams. But how important is protein as a resource

839
00:44:20,440 --> 00:44:23,239
Speaker 3: and should we be getting it just from our where

840
00:44:23,280 --> 00:44:25,400
Speaker 3: do you prefer just get it from a natural foods

841
00:44:26,080 --> 00:44:29,400
Speaker 3: or like someone like I'm seventy my age, like I

842
00:44:29,520 --> 00:44:33,520
Speaker 3: can't eat these days. I can't need enough food to

843
00:44:33,880 --> 00:44:36,440
Speaker 3: get that To reach that number, I way eighty kilos,

844
00:44:36,480 --> 00:44:37,719
Speaker 3: So that means I've got to have one hundred and

845
00:44:37,719 --> 00:44:39,239
Speaker 3: sixty plus sixty you've got to have it on seventy

846
00:44:39,239 --> 00:44:41,799
Speaker 3: six grams of protein, which means I've got to eat

847
00:44:41,880 --> 00:44:43,480
Speaker 3: like five steaks or something.

848
00:44:43,560 --> 00:44:47,360
Speaker 1: I don't know whatever it is, and I couldn't. I

849
00:44:47,400 --> 00:44:48,960
Speaker 1: couldn't do it, you know what I mean? Like, So,

850
00:44:49,440 --> 00:44:52,120
Speaker 1: how is it okay to have the supplements? And when?

851
00:44:52,160 --> 00:44:54,960
Speaker 3: Should you have them straight after training? Or should I

852
00:44:55,040 --> 00:44:57,560
Speaker 3: try to always edit in a natural sauce? Where's a

853
00:44:57,640 --> 00:44:58,319
Speaker 3: protein deal?

854
00:44:58,400 --> 00:44:58,560
Speaker 1: Sit?

855
00:44:58,800 --> 00:45:02,440
Speaker 2: Okay? We think about proteins now having its heyday. We've

856
00:45:02,480 --> 00:45:04,440
Speaker 2: heard about fat, we've heard about carbs, and now we're

857
00:45:04,440 --> 00:45:07,279
Speaker 2: having protein. And I always like to remind people that

858
00:45:07,520 --> 00:45:10,480
Speaker 2: the RDI of protein in most countries is based on

859
00:45:10,760 --> 00:45:15,360
Speaker 2: the minimal amount needed to prevent malnutrition. So I'll just

860
00:45:15,440 --> 00:45:17,800
Speaker 2: let that sit there. So all these people are arguing,

861
00:45:17,840 --> 00:45:21,640
Speaker 2: fifty grams is enough, that's enough. If you're sitting around

862
00:45:21,760 --> 00:45:25,560
Speaker 2: doing nothing else except trying to exist, then you start

863
00:45:25,880 --> 00:45:29,600
Speaker 2: just breathing, just breathing. We see that when you start

864
00:45:29,640 --> 00:45:33,400
Speaker 2: becoming more recreationally active man and woman, that comes up

865
00:45:33,440 --> 00:45:36,120
Speaker 2: to one point six grams per kilo. And that's not

866
00:45:36,280 --> 00:45:39,280
Speaker 2: even really focused activity, that's not trying to build muscle

867
00:45:39,440 --> 00:45:42,239
Speaker 2: that's not trying to train for a marathon. That's just

868
00:45:42,440 --> 00:45:44,800
Speaker 2: you're going through your life and you're putting incidental and

869
00:45:44,960 --> 00:45:48,839
Speaker 2: structured exercise in because it helps with bone, it helps

870
00:45:48,920 --> 00:45:52,319
Speaker 2: with muscle, it helps with satiation, it helps regulate our

871
00:45:52,320 --> 00:45:55,719
Speaker 2: appetite hormones. All of these things are really important. We

872
00:45:55,840 --> 00:45:59,000
Speaker 2: start training for purpose and we start getting older, we

873
00:45:59,120 --> 00:46:03,160
Speaker 2: see that we have an anabolic resistant response to both

874
00:46:03,200 --> 00:46:06,520
Speaker 2: exercise and protein for women. When we hear forties for men,

875
00:46:06,800 --> 00:46:09,480
Speaker 2: it starts about fifty. So that means no matter how

876
00:46:09,560 --> 00:46:12,000
Speaker 2: much training in protein we eat, if we're not eating

877
00:46:12,200 --> 00:46:16,080
Speaker 2: appropriately and at the right times, then we're not going

878
00:46:16,160 --> 00:46:19,080
Speaker 2: to adapt to the exercise as well as we would

879
00:46:19,120 --> 00:46:23,040
Speaker 2: have before that anabolic resistance came in. So this is

880
00:46:23,040 --> 00:46:27,719
Speaker 2: where we start leaning into hitting that two to two

881
00:46:27,840 --> 00:46:31,960
Speaker 2: point two Graham's per kilo dispersed across the day, and

882
00:46:32,120 --> 00:46:34,600
Speaker 2: if we lean into a little bit of Keith Barr's

883
00:46:34,640 --> 00:46:37,520
Speaker 2: work on tendons and ligaments, because that becomes a very

884
00:46:37,560 --> 00:46:41,799
Speaker 2: important conversation as we start getting older too, that if

885
00:46:41,840 --> 00:46:44,600
Speaker 2: we have protein as close to the end of exercise

886
00:46:44,680 --> 00:46:48,239
Speaker 2: as we can, then that nutrient uptake is so much better.

887
00:46:48,640 --> 00:46:51,920
Speaker 2: And we see that the amino acids for tendons and

888
00:46:51,960 --> 00:46:55,279
Speaker 2: ligaments gets absorbed and used a lot better too. Oh wow,

889
00:46:55,480 --> 00:46:59,960
Speaker 2: So it's an age factor rather than the exercise component.

890
00:47:00,280 --> 00:47:03,440
Speaker 2: That's more important that you increase your protein, and you

891
00:47:03,600 --> 00:47:05,920
Speaker 2: have more of an eye on the timing of protein

892
00:47:06,040 --> 00:47:10,000
Speaker 2: as we get older. When we talk about sources of protein,

893
00:47:10,600 --> 00:47:13,600
Speaker 2: I've been plant based since i was fourteen, but you know,

894
00:47:14,160 --> 00:47:16,520
Speaker 2: I've also been in the gym since i was sixteen.

895
00:47:16,960 --> 00:47:21,239
Speaker 2: It's very possible to get enough from plant sources. It's

896
00:47:21,320 --> 00:47:25,520
Speaker 2: not necessarily ideal. So I always tell people the plant forward,

897
00:47:25,600 --> 00:47:27,960
Speaker 2: and you think about protein from all sources, not just

898
00:47:28,040 --> 00:47:31,400
Speaker 2: our steaks and or chickens, but also think about etnami,

899
00:47:31,560 --> 00:47:36,239
Speaker 2: green peas, sprouted grains, and nuts, seeds. All of those

900
00:47:36,280 --> 00:47:41,160
Speaker 2: things can work with the typical sources approtein to give

901
00:47:41,200 --> 00:47:44,799
Speaker 2: you a good thirty to fifty grams per meal time

902
00:47:44,880 --> 00:47:48,279
Speaker 2: and a place for supplementation. Definitely, there's a reason why

903
00:47:48,360 --> 00:47:52,440
Speaker 2: they're really good. Clean way protein and peed protein isolates

904
00:47:52,480 --> 00:47:55,040
Speaker 2: out there so that you can use them right after

905
00:47:55,120 --> 00:47:57,360
Speaker 2: exercise or first thing in the morning when you're not

906
00:47:57,560 --> 00:48:00,440
Speaker 2: hungry but you know you need something. It is a

907
00:48:00,480 --> 00:48:03,400
Speaker 2: supplement and you can use it to help boost your

908
00:48:03,440 --> 00:48:07,320
Speaker 2: overall protein intake. The thing is we have this confusion

909
00:48:07,440 --> 00:48:11,520
Speaker 2: now of collagen protein versus a whole protein of way

910
00:48:11,600 --> 00:48:15,720
Speaker 2: isolate or pe protein isolate. Collagen is not a dietary protein.

911
00:48:16,320 --> 00:48:20,239
Speaker 2: So you'll see protein waters you got os and you're like, oh,

912
00:48:20,360 --> 00:48:23,319
Speaker 2: great protein water, and you look at it and you're like, oh,

913
00:48:23,600 --> 00:48:26,680
Speaker 2: it's bovine collagen and it says twenty grands of protein.

914
00:48:27,040 --> 00:48:30,320
Speaker 2: It's not the same as if it was a way isolate.

915
00:48:30,760 --> 00:48:32,800
Speaker 2: The way isolate is what we think of its protein.

916
00:48:33,160 --> 00:48:36,120
Speaker 2: The collagen protein is just a structural protein. It doesn't

917
00:48:36,160 --> 00:48:38,960
Speaker 2: go to help with our dietary intake a protein.

918
00:48:40,040 --> 00:48:41,840
Speaker 3: Stacey, could you help me out on this because I

919
00:48:41,960 --> 00:48:45,520
Speaker 3: see a bit of a It's like two teams so

920
00:48:46,200 --> 00:48:48,400
Speaker 3: and I'm not asking you to criticize one or the other,

921
00:48:48,560 --> 00:48:50,000
Speaker 3: just to help explain it a little bit to me.

922
00:48:50,520 --> 00:48:53,120
Speaker 3: But we got one team on one side, which is

923
00:48:53,239 --> 00:49:02,360
Speaker 3: say David Sinclair, who is talking about and even to

924
00:49:02,440 --> 00:49:06,400
Speaker 3: a point of reducing the amount of calories not just fasting,

925
00:49:06,719 --> 00:49:09,120
Speaker 3: not just intimate fasting or going on days are fasting,

926
00:49:09,160 --> 00:49:12,320
Speaker 3: but also during the period when you are eating, perhaps

927
00:49:12,320 --> 00:49:14,840
Speaker 3: are taking in less calories because It has a cascade

928
00:49:14,840 --> 00:49:19,160
Speaker 3: effect in terms of turning what I don't want to

929
00:49:19,160 --> 00:49:20,719
Speaker 3: get weird about it, but am tore off, and then

930
00:49:20,840 --> 00:49:23,719
Speaker 3: turning apk on and Schouans and all those other things

931
00:49:23,760 --> 00:49:25,319
Speaker 3: that sort of going to fix you up. If you've

932
00:49:25,320 --> 00:49:28,560
Speaker 3: got that camp over there makes sense to me, then

933
00:49:28,560 --> 00:49:30,839
Speaker 3: I got the Peter Tier camp over here, who say

934
00:49:31,120 --> 00:49:33,919
Speaker 3: two point two train your hardest, get enough protein into

935
00:49:33,960 --> 00:49:34,480
Speaker 3: your system.

936
00:49:35,719 --> 00:49:36,399
Speaker 1: Blah blah blah.

937
00:49:36,520 --> 00:49:39,040
Speaker 3: You've got to make sure you have enough fats, carbs,

938
00:49:39,239 --> 00:49:43,839
Speaker 3: and protein and minerals and other things too. But then

939
00:49:43,880 --> 00:49:46,760
Speaker 3: I get confused which one's right or where.

940
00:49:46,600 --> 00:49:48,600
Speaker 2: Do we go? You know what conversation is not on

941
00:49:48,719 --> 00:49:52,799
Speaker 2: either camp. There is the exercise conversation right, because if

942
00:49:52,840 --> 00:49:55,799
Speaker 2: we think about exercise exercise themselves as a fasting state.

943
00:49:56,920 --> 00:49:59,680
Speaker 2: We have an uptick of mtour right after exercise, yes,

944
00:49:59,760 --> 00:50:03,920
Speaker 2: because we've had damaged muscles, but over the course of

945
00:50:04,360 --> 00:50:07,600
Speaker 2: adaptation it turns it off. Intours and something that stays

946
00:50:07,640 --> 00:50:10,239
Speaker 2: on or off it is something that comes on in

947
00:50:10,320 --> 00:50:12,960
Speaker 2: responds to a stress of tissue breakdown to be able

948
00:50:13,000 --> 00:50:15,560
Speaker 2: to rebuild it. So when we're talking about taking in protein,

949
00:50:15,640 --> 00:50:19,640
Speaker 2: if your body doesn't have to rebuild protein or muscle, right,

950
00:50:19,880 --> 00:50:21,520
Speaker 2: then it's not going to have a high impact on

951
00:50:21,640 --> 00:50:24,640
Speaker 2: intour It'd be a slight uptick, but not a huge impact.

952
00:50:25,200 --> 00:50:27,840
Speaker 2: We talk about fasting. This is where we start to

953
00:50:27,840 --> 00:50:30,239
Speaker 2: get in a lot of gray area, right because if

954
00:50:30,280 --> 00:50:32,840
Speaker 2: we look at the research on fasting, when you start

955
00:50:33,000 --> 00:50:36,040
Speaker 2: holding a fast on noon or after you're having circadian shift,

956
00:50:36,600 --> 00:50:38,799
Speaker 2: it's more impactful in women than the men because men

957
00:50:38,920 --> 00:50:40,759
Speaker 2: have a longer circadian rhythm.

958
00:50:41,320 --> 00:50:43,520
Speaker 1: But what's that? What's that mean by the way you

959
00:50:43,600 --> 00:50:45,080
Speaker 1: mean between sleep and wait.

960
00:50:45,480 --> 00:50:47,919
Speaker 2: So when we talk about a circadian rhythm, for women,

961
00:50:48,040 --> 00:50:50,759
Speaker 2: it's a twenty three and a half our cycle that

962
00:50:50,840 --> 00:50:53,439
Speaker 2: our body is on, but for men it's more twenty five.

963
00:50:53,560 --> 00:50:56,160
Speaker 2: In a bit we say, you know, in general, people

964
00:50:56,200 --> 00:50:58,239
Speaker 2: are like, oh, it's a twenty four hour circadian rhythm

965
00:50:58,320 --> 00:51:00,000
Speaker 2: of light and dark and the way your body works

966
00:51:00,200 --> 00:51:03,960
Speaker 2: in the day versus night. But every hormone and system

967
00:51:04,080 --> 00:51:07,320
Speaker 2: is tied to a time clock within that, so we

968
00:51:07,480 --> 00:51:10,480
Speaker 2: see appetite hormones are driven by that, or hormone pulses

969
00:51:10,520 --> 00:51:13,359
Speaker 2: throughout the day are driven by that. So the two

970
00:51:13,520 --> 00:51:17,560
Speaker 2: biggest Ziya guests of controlling circadian rhythm is exposure to

971
00:51:17,640 --> 00:51:20,759
Speaker 2: light and when we eat. So if we hold a

972
00:51:20,800 --> 00:51:23,440
Speaker 2: fast till noon or after, we're effectively telling our body no,

973
00:51:23,520 --> 00:51:26,439
Speaker 2: we're still in a sleeping state, so we don't want

974
00:51:26,480 --> 00:51:28,560
Speaker 2: all of our hormone pulses going. So we start to

975
00:51:28,600 --> 00:51:33,200
Speaker 2: see dysregulation of appetite. We start seeing more insulin or

976
00:51:33,480 --> 00:51:37,280
Speaker 2: leptin resistance, and insulin resistance, we start to see flattening

977
00:51:37,320 --> 00:51:40,879
Speaker 2: of testosterone and men, a pbturbance and lutinizing hormone and women,

978
00:51:41,600 --> 00:51:45,280
Speaker 2: and the fact that we're having a smaller eating window

979
00:51:45,640 --> 00:51:48,160
Speaker 2: is why we are seeing body comp change. But that

980
00:51:48,280 --> 00:51:51,879
Speaker 2: doesn't necessarily mean it's positive body comps change because when

981
00:51:51,880 --> 00:51:54,360
Speaker 2: we start looking at metabolic effects of holding that fast

982
00:51:54,440 --> 00:51:57,520
Speaker 2: so long, it has negative impacts on women as well

983
00:51:57,600 --> 00:52:01,080
Speaker 2: as sleep implications because if we are shifting our hormonal

984
00:52:01,160 --> 00:52:05,799
Speaker 2: pulses because we're withholding food, then it's also telling melatonin

985
00:52:06,080 --> 00:52:08,800
Speaker 2: that it's not supposed to rise and peak when it

986
00:52:08,880 --> 00:52:12,080
Speaker 2: should in a normal brain. For our circadian rhythm, which

987
00:52:12,120 --> 00:52:15,200
Speaker 2: is around nine PM for women in about ten for men,

988
00:52:15,920 --> 00:52:18,839
Speaker 2: it blunts and or doesn't peak at all, so then

989
00:52:18,880 --> 00:52:22,360
Speaker 2: we have interrupted sleep. If we have interrupted in poor sleep,

990
00:52:22,520 --> 00:52:25,399
Speaker 2: we don't have any metabolic control and we cannot instigate change.

991
00:52:26,000 --> 00:52:28,040
Speaker 2: So if we're thinking about what are we doing for

992
00:52:28,200 --> 00:52:32,520
Speaker 2: calorie restriction, it's like, let's just make it easy, Okay,

993
00:52:33,120 --> 00:52:35,080
Speaker 2: Let's not talk about the two camps and all the

994
00:52:35,160 --> 00:52:38,520
Speaker 2: metabolic things that are happening. Let's look at how are

995
00:52:38,560 --> 00:52:42,759
Speaker 2: we structuring our day to optimize metabolic health. Let's work

996
00:52:42,880 --> 00:52:45,640
Speaker 2: with the way our bodies are designed to work with

997
00:52:45,800 --> 00:52:50,440
Speaker 2: its intrinsic clocks. So for women, that means eating something

998
00:52:50,520 --> 00:52:53,360
Speaker 2: within a half an hour or so waking up because

999
00:52:53,400 --> 00:52:57,000
Speaker 2: you have a normal cortisol awakening response, which is why

1000
00:52:57,080 --> 00:52:59,759
Speaker 2: we wake up. Women's peak is higher than men's, and

1001
00:52:59,800 --> 00:53:03,440
Speaker 2: it's tightly tied to appetite hormones. We have something very small.

1002
00:53:03,719 --> 00:53:09,480
Speaker 2: Then it unties cortisol and garrilan so that they're not

1003
00:53:09,640 --> 00:53:13,120
Speaker 2: so tightly interwound, so your body can then get on

1004
00:53:13,280 --> 00:53:16,880
Speaker 2: with its day and have appropriate responses to stress and

1005
00:53:17,280 --> 00:53:20,520
Speaker 2: hunger cues. For men, it's a little bit longer, like

1006
00:53:20,640 --> 00:53:22,919
Speaker 2: you could probably get away with not having any food

1007
00:53:23,200 --> 00:53:25,200
Speaker 2: for a couple of hours after you wake up because

1008
00:53:25,200 --> 00:53:29,080
Speaker 2: it's not as important because your circading rhythm is longer

1009
00:53:29,560 --> 00:53:32,240
Speaker 2: and you don't have such a tight tied to cortisol

1010
00:53:32,280 --> 00:53:36,440
Speaker 2: in your appetite hormones. Then you eat regularly throughout the day,

1011
00:53:36,840 --> 00:53:39,319
Speaker 2: making sure that you're having protein and fiber at every

1012
00:53:39,360 --> 00:53:43,200
Speaker 2: eating opportunity. You have dinner, you stop eating when you

1013
00:53:43,280 --> 00:53:45,719
Speaker 2: finish dinner, so you have about a two to three

1014
00:53:45,840 --> 00:53:48,520
Speaker 2: hour break before you go to sleep. So then you

1015
00:53:48,640 --> 00:53:51,680
Speaker 2: end up with a twelve to fourteen hour overnight fast,

1016
00:53:52,000 --> 00:53:55,960
Speaker 2: which encounters that fasting situation. You have more energy during

1017
00:53:56,000 --> 00:53:58,319
Speaker 2: the day. If you have more energy during the day,

1018
00:53:58,400 --> 00:54:01,920
Speaker 2: you also have more control over your hunger queues as

1019
00:54:02,000 --> 00:54:04,480
Speaker 2: well as what you're reaching for. We see a lot

1020
00:54:04,600 --> 00:54:07,240
Speaker 2: in the research that if you're holding or skipping breakfast,

1021
00:54:07,560 --> 00:54:10,880
Speaker 2: you tend to have more cravings for simple carbohydrates in

1022
00:54:10,960 --> 00:54:13,359
Speaker 2: the afternoon. So this is why we see people are

1023
00:54:13,440 --> 00:54:15,920
Speaker 2: leaning for the caffeine and the chocolate in the afternoon.

1024
00:54:16,200 --> 00:54:19,680
Speaker 2: It's because of that dysregulation of appetite hormone. So the

1025
00:54:19,760 --> 00:54:22,640
Speaker 2: big picture is, let's eat during the day and fuel

1026
00:54:22,840 --> 00:54:25,160
Speaker 2: for what we are doing during the day, and then

1027
00:54:25,760 --> 00:54:28,319
Speaker 2: not have anything overnight and let our body do all

1028
00:54:28,480 --> 00:54:31,240
Speaker 2: the utophagy and reparation it needs to overnight.

1029
00:54:31,960 --> 00:54:38,960
Speaker 3: I've heard a lot of discussion around understanding you when

1030
00:54:39,000 --> 00:54:41,480
Speaker 3: you do your blood tests understanding a variety of things,

1031
00:54:41,520 --> 00:54:44,280
Speaker 3: but one of the important ones in terms of informing

1032
00:54:44,360 --> 00:54:45,960
Speaker 3: us as to how we eat and how we live

1033
00:54:46,000 --> 00:54:51,560
Speaker 3: our life, et cetera, is a BOI and it is

1034
00:54:52,000 --> 00:54:55,040
Speaker 3: and particularly you know, like not making sure, but trying

1035
00:54:55,040 --> 00:54:57,839
Speaker 3: to find out do you IUE four for example, as

1036
00:54:57,880 --> 00:54:59,920
Speaker 3: opposed to one of the other ones three or two?

1037
00:55:01,040 --> 00:55:03,680
Speaker 1: How important is that for thus a bit like decks

1038
00:55:03,719 --> 00:55:03,840
Speaker 1: of it.

1039
00:55:03,920 --> 00:55:06,040
Speaker 3: How important is that for us to get baselines about

1040
00:55:06,080 --> 00:55:08,120
Speaker 3: those sorts of things as to informing us as to

1041
00:55:08,719 --> 00:55:11,839
Speaker 3: how we should approach our health spend, loss span.

1042
00:55:12,200 --> 00:55:14,160
Speaker 2: Yeah, I mean, if you have the opportunity of being

1043
00:55:14,200 --> 00:55:16,200
Speaker 2: able to get that, then that gives you that baseline

1044
00:55:16,239 --> 00:55:18,759
Speaker 2: to understand what your risk factors are. Right, so we

1045
00:55:18,840 --> 00:55:23,239
Speaker 2: know that APOE four is a significant risk factor for Alzheimer's,

1046
00:55:23,600 --> 00:55:26,160
Speaker 2: so then let's do everything to prevent it. Just because

1047
00:55:26,160 --> 00:55:27,839
Speaker 2: you have that risk factor, it doesn't mean you're going

1048
00:55:27,880 --> 00:55:30,439
Speaker 2: to develop the disease. So this is when we start

1049
00:55:30,480 --> 00:55:33,840
Speaker 2: looking at baseline biomarkers and having access to that information,

1050
00:55:34,360 --> 00:55:38,240
Speaker 2: it informs you which direction to take. Because people sometimes

1051
00:55:38,280 --> 00:55:40,919
Speaker 2: feel like they have a death sentence when oh my gosh,

1052
00:55:41,040 --> 00:55:43,640
Speaker 2: my father got Parkinson's that means I'm doomed for it. No,

1053
00:55:43,880 --> 00:55:45,560
Speaker 2: it doesn't. It means you have a risk factor, but

1054
00:55:45,640 --> 00:55:46,960
Speaker 2: we have a lot of things that we can do

1055
00:55:47,160 --> 00:55:50,480
Speaker 2: to help reduce that risk. So that's what these baseline

1056
00:55:50,520 --> 00:55:53,000
Speaker 2: tests are, and they are important. If you can access

1057
00:55:53,160 --> 00:55:54,879
Speaker 2: it and get it, then it gives you really good

1058
00:55:54,960 --> 00:55:57,600
Speaker 2: insight of how to direct your training and nutrition.

1059
00:55:57,880 --> 00:56:00,879
Speaker 1: Because it's definitely available in Australia. I know that because

1060
00:56:01,000 --> 00:56:01,960
Speaker 1: I'm an E three to four.

1061
00:56:02,120 --> 00:56:05,520
Speaker 3: I mean I found out and it's actually helped me

1062
00:56:05,560 --> 00:56:07,840
Speaker 3: because it sort of helped me work out about sleep

1063
00:56:07,880 --> 00:56:10,600
Speaker 3: patterns and stuff like that. And I do want to

1064
00:56:10,600 --> 00:56:12,440
Speaker 3: talk to you finally if you've got a minute or

1065
00:56:12,440 --> 00:56:18,759
Speaker 3: two left about sleep generally, and lots of people where

1066
00:56:18,880 --> 00:56:20,680
Speaker 3: I've got a wearable lots of peoplehear them and they

1067
00:56:20,840 --> 00:56:23,560
Speaker 3: sort of try to calculate you or what they call

1068
00:56:23,640 --> 00:56:26,640
Speaker 3: restorative sleep, which is in my cases the combination between

1069
00:56:27,640 --> 00:56:31,600
Speaker 3: ramsleep and slow wave sleep will been in a broader sense,

1070
00:56:32,120 --> 00:56:33,359
Speaker 3: not every part of slow we sleep.

1071
00:56:33,400 --> 00:56:35,880
Speaker 1: But what are we trying to achieve here?

1072
00:56:36,080 --> 00:56:39,360
Speaker 3: Let's say, are we trying to achieve thirty percent of

1073
00:56:39,520 --> 00:56:43,279
Speaker 3: our total sleep time in restorative sleep?

1074
00:56:43,360 --> 00:56:45,800
Speaker 1: How important is slow wave sleep compared to rams sleep.

1075
00:56:47,080 --> 00:56:47,480
Speaker 1: What's the deal?

1076
00:56:47,520 --> 00:56:50,600
Speaker 3: Should we get in three hours restorative a night? Some

1077
00:56:50,640 --> 00:56:52,840
Speaker 3: people I get five hours restorative sleep at night, and

1078
00:56:52,880 --> 00:56:54,640
Speaker 3: I think, no, that's not fair. I don't ever get that.

1079
00:56:55,320 --> 00:56:56,480
Speaker 3: What are we thinking about here?

1080
00:56:57,000 --> 00:56:59,520
Speaker 2: This is very individual. Well, first, our wearables are not

1081
00:56:59,600 --> 00:57:02,719
Speaker 2: since it's enough to actually pick up sleep pases. Yeah,

1082
00:57:02,760 --> 00:57:05,480
Speaker 2: it just gives you a general estimation of how slow

1083
00:57:05,560 --> 00:57:07,400
Speaker 2: your heart rate goes and blood flow changes.

1084
00:57:07,480 --> 00:57:10,480
Speaker 1: Which but it's good for comparisons from month to month.

1085
00:57:11,000 --> 00:57:14,279
Speaker 2: Yet. Yeah, so under times of high stress, so this

1086
00:57:14,360 --> 00:57:19,760
Speaker 2: could be exercise training, block stress, lots of travel, could

1087
00:57:19,800 --> 00:57:23,080
Speaker 2: be work stress. You want to have more reparative sleep

1088
00:57:23,200 --> 00:57:26,320
Speaker 2: because this is where our brain gets to be repaired.

1089
00:57:27,080 --> 00:57:29,760
Speaker 2: We see that even lots of interrupted sleep the next day,

1090
00:57:29,920 --> 00:57:32,680
Speaker 2: you have lots of times where you have attention deficit

1091
00:57:32,800 --> 00:57:35,040
Speaker 2: disorders where you're like, oh, what was I thinking of?

1092
00:57:35,440 --> 00:57:37,760
Speaker 2: It's because your brain is now trying to improve the

1093
00:57:37,760 --> 00:57:40,000
Speaker 2: glymphatic system during the day because it didn't get to

1094
00:57:40,080 --> 00:57:42,200
Speaker 2: at night, So it's flushing itself in the day, which

1095
00:57:42,280 --> 00:57:45,040
Speaker 2: is not optimal. So if you know that you are

1096
00:57:45,280 --> 00:57:47,480
Speaker 2: under a period of high stress or you're going to

1097
00:57:47,560 --> 00:57:50,439
Speaker 2: go into a period of high stress, getting more deep

1098
00:57:51,080 --> 00:57:54,720
Speaker 2: reparative sleep is super important. We see that it changes

1099
00:57:54,800 --> 00:57:58,240
Speaker 2: across seasons. We see more people fall into a deeper

1100
00:57:58,680 --> 00:58:02,040
Speaker 2: reparative sleep in the winter than in the summer because

1101
00:58:02,080 --> 00:58:05,000
Speaker 2: of daylight hours. It's not something to be worried about,

1102
00:58:05,080 --> 00:58:08,280
Speaker 2: but track your own trends. When we're thinking about the

1103
00:58:08,440 --> 00:58:12,800
Speaker 2: impact of poor quality sleep over time, that's a significant issue.

1104
00:58:13,000 --> 00:58:15,280
Speaker 2: So if you're seeing poor quality sleep and it's been

1105
00:58:15,360 --> 00:58:18,000
Speaker 2: three or four months of poor quality sleep, we need

1106
00:58:18,040 --> 00:58:20,920
Speaker 2: to talk about an intervention, like what is their sleep hygiene?

1107
00:58:21,320 --> 00:58:23,880
Speaker 2: Have you gotten into a new bad sleep habit? Because

1108
00:58:24,520 --> 00:58:29,840
Speaker 2: we can effectively have really good sleep patterns, but if

1109
00:58:29,880 --> 00:58:33,240
Speaker 2: we develop a poor habit, then it will interfere with that.

1110
00:58:33,440 --> 00:58:35,000
Speaker 2: So what I mean by that is if you've had

1111
00:58:35,040 --> 00:58:38,640
Speaker 2: a series of interruptions in your nighttime sleep because of

1112
00:58:38,680 --> 00:58:41,840
Speaker 2: a noise or for some people, a new baby, then

1113
00:58:42,040 --> 00:58:44,760
Speaker 2: your brain learns that new habit and we have to

1114
00:58:44,880 --> 00:58:47,360
Speaker 2: unlearn that habit so can get back into its normal

1115
00:58:47,440 --> 00:58:52,120
Speaker 2: reperative sleep. So there are things like insomnia cognitive behavior

1116
00:58:52,200 --> 00:58:55,720
Speaker 2: therapy that's very effective. That's down the track, but first

1117
00:58:55,800 --> 00:58:58,280
Speaker 2: let's look at are we in a cool room do

1118
00:58:58,400 --> 00:59:00,960
Speaker 2: we not have screens in the room. Do we have

1119
00:59:02,280 --> 00:59:05,400
Speaker 2: access to dimmer light the hour before we go to sleep?

1120
00:59:06,800 --> 00:59:09,280
Speaker 2: Are we having ear plugs so that our partner and

1121
00:59:09,320 --> 00:59:11,840
Speaker 2: small noises don't wake us up? So there are very

1122
00:59:12,360 --> 00:59:15,360
Speaker 2: small little habits that we can instigate to improve our

1123
00:59:15,400 --> 00:59:18,520
Speaker 2: sleep environment, which then will improve the sleep architecture.

1124
00:59:18,920 --> 00:59:23,240
Speaker 3: If you were to rank out of the three sleep exercise, nutrition,

1125
00:59:23,680 --> 00:59:26,920
Speaker 3: which one is the one you have to really make

1126
00:59:27,000 --> 00:59:28,040
Speaker 3: sure you don't stuff it up?

1127
00:59:28,280 --> 00:59:29,400
Speaker 1: Sleep by far?

1128
00:59:29,640 --> 00:59:32,600
Speaker 2: By far? Yeah, yep. There's still so much research to

1129
00:59:32,680 --> 00:59:35,000
Speaker 2: be done on why we actually need to sleep. There's

1130
00:59:35,080 --> 00:59:37,919
Speaker 2: lots of researchs done that shows what happens during sleep

1131
00:59:37,960 --> 00:59:41,400
Speaker 2: and how it is important for total body reparation and

1132
00:59:41,520 --> 00:59:46,200
Speaker 2: metabolic control and body comp and cognition and reducing inflammation

1133
00:59:46,400 --> 00:59:50,360
Speaker 2: and all the things that promote our public burden diseases.

1134
00:59:51,000 --> 00:59:54,680
Speaker 2: So people I always kind of step back because I

1135
00:59:54,760 --> 00:59:56,840
Speaker 2: used to be one of these people. I would compromise

1136
00:59:56,920 --> 00:59:59,080
Speaker 2: sleep so I get in a training session. Especially when

1137
00:59:59,120 --> 01:00:01,360
Speaker 2: I was racing high level, I was like working, I

1138
01:00:01,400 --> 01:00:02,840
Speaker 2: have to work late, but then I have to get

1139
01:00:02,920 --> 01:00:05,840
Speaker 2: up to get my training in, and I was always

1140
01:00:05,840 --> 01:00:08,040
Speaker 2: a little bit sleep deprived. My training wasn't going where

1141
01:00:08,080 --> 01:00:09,960
Speaker 2: I wanted, The races weren't going where I wanted. I

1142
01:00:10,000 --> 01:00:11,800
Speaker 2: was suffering in work, and I was like, oh, wait

1143
01:00:11,880 --> 01:00:14,800
Speaker 2: a second, it's sleep. So then I started prioritizing sleep

1144
01:00:14,840 --> 01:00:18,200
Speaker 2: and putting parameters around how I'm sleeping, when I'm sleeping,

1145
01:00:18,400 --> 01:00:22,960
Speaker 2: and really getting good sleep, hygiene, and then everything else improved,

1146
01:00:23,480 --> 01:00:25,400
Speaker 2: because we can't show up for other people if we're

1147
01:00:25,480 --> 01:00:30,600
Speaker 2: chronically sleep deprived and inflamed and just not cognitively there

1148
01:00:30,720 --> 01:00:31,560
Speaker 2: from poor sleep.

1149
01:00:32,360 --> 01:00:34,000
Speaker 3: And a lot of people just think that sleep. So

1150
01:00:34,120 --> 01:00:35,520
Speaker 3: I've just got to sleep. I'm going to get to sleep.

1151
01:00:35,760 --> 01:00:39,000
Speaker 3: I'll go to sleep earlier. But other people like you,

1152
01:00:39,120 --> 01:00:41,360
Speaker 3: and I've heard you speak, and by the way, I

1153
01:00:41,480 --> 01:00:45,200
Speaker 3: just want to say, I appreciate, we appreciate what Station

1154
01:00:45,320 --> 01:00:48,960
Speaker 3: seems does for longevity and health span. Thank you, not

1155
01:00:49,080 --> 01:00:51,760
Speaker 3: just for women, but around the world, for everybody, all

1156
01:00:51,800 --> 01:00:53,960
Speaker 3: the people you've spoken to, the way you say it,

1157
01:00:54,160 --> 01:00:56,560
Speaker 3: the research you bring into it, the way you explain it.

1158
01:00:57,240 --> 01:00:59,760
Speaker 1: I wonder what it is that drives you to do this.

1159
01:01:00,440 --> 01:01:03,200
Speaker 1: Why does Sticy want to do this? What is it

1160
01:01:03,280 --> 01:01:03,640
Speaker 1: about it?

1161
01:01:06,680 --> 01:01:09,000
Speaker 2: I grew up all over the world being an army brat,

1162
01:01:09,120 --> 01:01:13,520
Speaker 2: and I've seen so many different opportunities and cultures, and

1163
01:01:13,600 --> 01:01:17,960
Speaker 2: the bottom current is we're all human, right and for me,

1164
01:01:18,480 --> 01:01:20,640
Speaker 2: I want every human to have the opportunity to live

1165
01:01:20,680 --> 01:01:24,800
Speaker 2: the best to their potential. I say that with a

1166
01:01:24,880 --> 01:01:27,120
Speaker 2: grain of salt, because there are some people that I

1167
01:01:27,240 --> 01:01:30,760
Speaker 2: wish would just keel over right now. I think about

1168
01:01:31,280 --> 01:01:33,160
Speaker 2: some of the things that are happening in my home country.

1169
01:01:34,280 --> 01:01:36,640
Speaker 2: But for the most part, the passion and drive is

1170
01:01:37,160 --> 01:01:40,520
Speaker 2: to create an equal playing field because we see so

1171
01:01:40,640 --> 01:01:44,280
Speaker 2: many discrepancies, and part of it is lack of access

1172
01:01:44,320 --> 01:01:49,680
Speaker 2: to information, lack of money for proper healthcare. So the

1173
01:01:49,760 --> 01:01:52,880
Speaker 2: more prevention and information that we can get out for everybody,

1174
01:01:53,400 --> 01:01:56,800
Speaker 2: the better potential people have for their own life, because

1175
01:01:56,840 --> 01:01:59,920
Speaker 2: no one wants to face a life of being chronic

1176
01:02:00,080 --> 01:02:03,960
Speaker 2: pain and illness if they had the opportunity to prevent that.

1177
01:02:04,680 --> 01:02:06,360
Speaker 2: So the more that we can get it out there

1178
01:02:06,560 --> 01:02:09,600
Speaker 2: and the more we level the playing field, the more

1179
01:02:09,640 --> 01:02:12,640
Speaker 2: impassioned I am and empathetic I am with how we

1180
01:02:12,800 --> 01:02:15,560
Speaker 2: are going to survive our lives as well as take

1181
01:02:15,600 --> 01:02:17,760
Speaker 2: care of the people come after us, as well as

1182
01:02:17,800 --> 01:02:18,280
Speaker 2: our planet.

1183
01:02:19,240 --> 01:02:21,240
Speaker 1: And where do you think we are now? In the

1184
01:02:22,360 --> 01:02:22,919
Speaker 1: in the curve?

1185
01:02:23,040 --> 01:02:25,840
Speaker 3: Because you know, it's been fairly steep in terms of

1186
01:02:26,120 --> 01:02:28,040
Speaker 3: over the last five years in terms of learning more

1187
01:02:28,040 --> 01:02:29,720
Speaker 3: about these sorts of things. We have more and more

1188
01:02:29,720 --> 01:02:31,840
Speaker 3: people like yourself telling us about them. But at the

1189
01:02:31,880 --> 01:02:34,800
Speaker 3: same time, we rely on you to learn about these things,

1190
01:02:35,080 --> 01:02:37,400
Speaker 3: you know, through research, et cetera. Where do you think

1191
01:02:37,440 --> 01:02:39,680
Speaker 3: we are we halfway up the up the hill or

1192
01:02:40,880 --> 01:02:43,280
Speaker 3: we know we need that we're just touching the touching

1193
01:02:43,360 --> 01:02:44,480
Speaker 3: the edges At the moment.

1194
01:02:44,680 --> 01:02:49,280
Speaker 2: I think for general purposes, we're almost at the top

1195
01:02:49,360 --> 01:02:52,960
Speaker 2: where we have enough information that we can disseminate and dispel.

1196
01:02:53,680 --> 01:02:55,880
Speaker 2: It's like the sprinkles and the icing on the cake

1197
01:02:55,960 --> 01:02:58,320
Speaker 2: that I'm very interested. And it's like when we start

1198
01:02:58,400 --> 01:03:00,600
Speaker 2: taking the nuances, we don't have a lot of research

1199
01:03:00,640 --> 01:03:03,560
Speaker 2: and the nuances like the extras, yeah, like the ectress.

1200
01:03:03,600 --> 01:03:05,600
Speaker 2: It's like, if we are to look at peptides that

1201
01:03:05,680 --> 01:03:07,840
Speaker 2: are making such a big thing right now, right It's like,

1202
01:03:08,360 --> 01:03:10,520
Speaker 2: I want to know what the research is, if it's

1203
01:03:10,560 --> 01:03:13,400
Speaker 2: really accessible, and does it work and does it improve

1204
01:03:13,560 --> 01:03:16,560
Speaker 2: certain parameters for someone like you or someone like me

1205
01:03:16,760 --> 01:03:18,640
Speaker 2: or someone like my husband. Which one should we use

1206
01:03:18,720 --> 01:03:21,800
Speaker 2: and is it really something that we should lean into

1207
01:03:22,360 --> 01:03:24,720
Speaker 2: or should we spend our money and time in something

1208
01:03:24,800 --> 01:03:27,240
Speaker 2: we know that works like a Mega three's. So those

1209
01:03:27,280 --> 01:03:30,440
Speaker 2: are the nuances that we don't have captured yet and

1210
01:03:30,600 --> 01:03:33,240
Speaker 2: that's what excites me about the research. But for the

1211
01:03:33,360 --> 01:03:36,080
Speaker 2: general pillars of how do we take care of ourselves?

1212
01:03:36,160 --> 01:03:40,680
Speaker 2: Have skeletal longevity to grab the catchphrase that my friend

1213
01:03:40,800 --> 01:03:45,240
Speaker 2: vonder Wright has coined of you know, having good tendons, ligaments, bone, muscle,

1214
01:03:45,320 --> 01:03:47,520
Speaker 2: cognitive function to be able to live our lives to

1215
01:03:47,600 --> 01:03:51,720
Speaker 2: the fullest, however long that is is something that I

1216
01:03:51,800 --> 01:03:53,720
Speaker 2: think we have a pretty good handle on.

1217
01:03:54,400 --> 01:03:56,600
Speaker 3: Well, I think that's a great way to finish this off,

1218
01:03:57,600 --> 01:04:00,560
Speaker 3: Doctor Stacy, seems so proviach you on the show.

1219
01:04:00,720 --> 01:04:03,080
Speaker 1: That was wonderful. I really enjoyed it and I know

1220
01:04:03,160 --> 01:04:04,400
Speaker 1: audience is going to absolutely love this.

1221
01:04:04,760 --> 01:04:06,320
Speaker 2: Thanks so much for having me. It's been fun.