1 00:00:00,160 --> 00:00:02,200 Speaker 1: We need to lift and move a load. We need 2 00:00:02,240 --> 00:00:05,560 Speaker 1: to push Paul. We need more didrectional stress so that 3 00:00:05,640 --> 00:00:09,120 Speaker 1: one more one hundred we can live by ourselves independently 4 00:00:09,320 --> 00:00:12,360 Speaker 1: and be fine with that and not be in a 5 00:00:12,440 --> 00:00:15,200 Speaker 1: nursing home. I know I'm notrius for saying be the 6 00:00:15,200 --> 00:00:17,119 Speaker 1: oldest one in the gym, not the youngest one in 7 00:00:17,200 --> 00:00:17,880 Speaker 1: the nursing houp. 8 00:00:27,960 --> 00:00:31,760 Speaker 2: Hey everybody, welcome to part two of this podcast with 9 00:00:31,960 --> 00:00:35,760 Speaker 2: doctor Stacey Simms. So hopefully you heard last week's one 10 00:00:35,800 --> 00:00:37,800 Speaker 2: and now we're going to pick it up from there, 11 00:00:38,280 --> 00:00:41,360 Speaker 2: and there's a heat more information this week. I hope 12 00:00:41,400 --> 00:00:44,280 Speaker 2: you enjoy it half as much as I did. We've 13 00:00:44,280 --> 00:00:47,280 Speaker 2: talked about all the background stuff, or enough background stuff 14 00:00:47,280 --> 00:00:49,240 Speaker 2: me and you could geek out for another couple of days. 15 00:00:49,840 --> 00:00:57,320 Speaker 2: Let's talk about exercise recommendations and then any nuances, any 16 00:00:57,400 --> 00:01:01,720 Speaker 2: differences in terms of the stage of life. And maybe 17 00:01:01,760 --> 00:01:05,640 Speaker 2: we'll just have a couple of stages of life like PREMNIPAUMS, 18 00:01:05,640 --> 00:01:08,640 Speaker 2: pre fifty for meals and then post and you can 19 00:01:08,680 --> 00:01:10,959 Speaker 2: tweak this over you one and let's go through both 20 00:01:11,080 --> 00:01:14,600 Speaker 2: cardio and strength, so take that in whatever order. But 21 00:01:14,760 --> 00:01:19,080 Speaker 2: maybe we'll start younger and general exercise recommendations for people 22 00:01:19,120 --> 00:01:21,679 Speaker 2: in their twenties, thirties, maybe even forties. 23 00:01:22,120 --> 00:01:25,440 Speaker 1: So I can say this because I just looked at 24 00:01:25,440 --> 00:01:29,880 Speaker 1: the general X today. Enough, that's right. Because I got 25 00:01:29,920 --> 00:01:34,800 Speaker 1: into not an argument, but a heated discussion at the 26 00:01:34,800 --> 00:01:38,800 Speaker 1: Female Athlete Conference in Boston, now this past year, but 27 00:01:39,000 --> 00:01:41,120 Speaker 1: last year when I got up and I said, one 28 00:01:41,200 --> 00:01:44,360 Speaker 1: hundred and fifty minutes of modern intensity exercise and two 29 00:01:44,440 --> 00:01:48,880 Speaker 1: days of resistance training a week is not appropriate for 30 00:01:49,000 --> 00:01:52,040 Speaker 1: this population. And I was talking about Perian postment apostal women. 31 00:01:52,320 --> 00:01:55,440 Speaker 1: The past president of ASISM was there and she came 32 00:01:55,520 --> 00:01:58,520 Speaker 1: up and she said, how can you say that it's 33 00:01:58,560 --> 00:02:02,360 Speaker 1: based on research research on men? This is the problem. 34 00:02:02,800 --> 00:02:04,560 Speaker 1: But not only that. When we look at one hundred 35 00:02:04,560 --> 00:02:08,400 Speaker 1: and fifteen minutes of modern intensity activity, that's okay for 36 00:02:08,520 --> 00:02:11,280 Speaker 1: people who are just starting to move. But if they 37 00:02:11,320 --> 00:02:14,880 Speaker 1: stay in this and we're not dictating what is modern intensity, 38 00:02:14,919 --> 00:02:17,800 Speaker 1: how many hours or minutes per week? How do we 39 00:02:17,880 --> 00:02:21,560 Speaker 1: modulate the intensity? It does not progress the health of 40 00:02:21,600 --> 00:02:24,919 Speaker 1: the individual. So we have to look at it as 41 00:02:25,120 --> 00:02:27,760 Speaker 1: the baseline. If you do not move at all, we 42 00:02:27,800 --> 00:02:29,799 Speaker 1: want you to get up and move, and we want 43 00:02:29,840 --> 00:02:32,440 Speaker 1: you to aim for one hundred and fifty minutes of 44 00:02:33,200 --> 00:02:35,359 Speaker 1: breathlessness through activity. 45 00:02:35,840 --> 00:02:38,240 Speaker 2: Thank you, because a lot of people think modern is walking. 46 00:02:38,639 --> 00:02:41,519 Speaker 1: Yeah, no, not walking, breathlessness through activity. 47 00:02:42,000 --> 00:02:44,360 Speaker 2: Get out of breath, planned out of breath. 48 00:02:44,520 --> 00:02:47,160 Speaker 1: Right, Maybe if you have never moved before and you 49 00:02:47,240 --> 00:02:49,440 Speaker 1: hit a little incline back to your house, that gives 50 00:02:49,440 --> 00:02:52,400 Speaker 1: you breathlessness. We want you to do that over the 51 00:02:52,400 --> 00:02:54,360 Speaker 1: course of the week of one hundred and fifty minutes, 52 00:02:54,400 --> 00:02:58,000 Speaker 1: which is what two and a bit hours, not a lot, right. 53 00:02:58,520 --> 00:03:00,880 Speaker 1: And the resistance training in the guide lines is all 54 00:03:01,040 --> 00:03:04,639 Speaker 1: about muscle strengthening, but they're looking at resistance spans and 55 00:03:04,680 --> 00:03:07,639 Speaker 1: body weight that does not do anything. 56 00:03:08,160 --> 00:03:10,119 Speaker 2: Yeah, you hate to lift heavy shit? 57 00:03:10,200 --> 00:03:13,320 Speaker 1: To people, exactly lift heavy shit? And what does that mean? 58 00:03:13,800 --> 00:03:16,440 Speaker 1: I explain it. As you go to the gym and 59 00:03:16,480 --> 00:03:18,640 Speaker 1: you're comfortable in the gym, you look at the at 60 00:03:18,680 --> 00:03:21,480 Speaker 1: the dumb bell rack, you gravitate to the one that 61 00:03:21,520 --> 00:03:23,880 Speaker 1: you usually pick up, Put it down, go for the 62 00:03:23,919 --> 00:03:28,960 Speaker 1: next one. When you lift that next one, how many 63 00:03:28,960 --> 00:03:31,440 Speaker 1: reps can you do with a really good form? Can 64 00:03:31,480 --> 00:03:36,080 Speaker 1: you do seven? Eight? Yes, put it down, not heavy enough, 65 00:03:36,440 --> 00:03:39,200 Speaker 1: pick up the next one? Can you do five? And 66 00:03:39,320 --> 00:03:42,040 Speaker 1: maybe eke out another one with good form perfect. We 67 00:03:42,120 --> 00:03:46,240 Speaker 1: start there. That is heavy for heavy lifting for people 68 00:03:46,240 --> 00:03:49,000 Speaker 1: who've never been to the gym before. Body weight is 69 00:03:49,080 --> 00:03:51,600 Speaker 1: enough to start, but then put a backpack on and 70 00:03:51,640 --> 00:03:54,640 Speaker 1: put some stuff in there. It's like, we have to 71 00:03:54,680 --> 00:03:58,320 Speaker 1: look at what resistance training means. As we're younger, we're 72 00:03:58,360 --> 00:04:01,560 Speaker 1: still developing. I look, it is like puberty for boys 73 00:04:01,560 --> 00:04:04,240 Speaker 1: and girls. It's not divided in the kinds of activities 74 00:04:04,280 --> 00:04:06,720 Speaker 1: we are doing, but it should be because we look 75 00:04:06,720 --> 00:04:09,680 Speaker 1: at the onset of puberty and we see a significant 76 00:04:09,720 --> 00:04:12,680 Speaker 1: shift in the biomechanics of girls. 77 00:04:13,040 --> 00:04:13,240 Speaker 2: Right. 78 00:04:13,360 --> 00:04:15,560 Speaker 1: We have a change in center of gravity, we have 79 00:04:15,600 --> 00:04:19,679 Speaker 1: a change in body composition. But they are not taught 80 00:04:20,000 --> 00:04:24,320 Speaker 1: to run again, to throw, to lift, to jump to 81 00:04:24,480 --> 00:04:26,200 Speaker 1: land in their new mechanics. 82 00:04:26,680 --> 00:04:29,680 Speaker 2: It's one of the reasons why they drop through puberty. 83 00:04:29,480 --> 00:04:32,280 Speaker 2: There's a massive drop off, right. 84 00:04:32,440 --> 00:04:35,400 Speaker 1: Yep, because they're being judged by their peers and all 85 00:04:35,440 --> 00:04:35,599 Speaker 1: of a. 86 00:04:35,600 --> 00:04:37,880 Speaker 2: Sudden, get a bit you get a bit on coo 87 00:04:38,120 --> 00:04:40,680 Speaker 2: when you're sending gravity changes and stuff like that. 88 00:04:40,839 --> 00:04:43,880 Speaker 1: Right, And like my daughter played in a soccer tournament 89 00:04:43,960 --> 00:04:46,719 Speaker 1: that was for all of the seventh and eighth years 90 00:04:46,720 --> 00:04:50,240 Speaker 1: to seventh and eighth grade, and the maturity levels of 91 00:04:50,880 --> 00:04:53,080 Speaker 1: not from a mental standpoint, but just looking at the 92 00:04:53,080 --> 00:04:58,480 Speaker 1: physicality was so incredibly different. And it didn't matter they 93 00:04:58,480 --> 00:05:01,760 Speaker 1: were all year seven and eights. You had some year 94 00:05:01,800 --> 00:05:04,360 Speaker 1: sevens that look like they were eighteen, and you had 95 00:05:04,400 --> 00:05:07,039 Speaker 1: some year sevens that looked like they were still in 96 00:05:07,120 --> 00:05:10,960 Speaker 1: primary school. Right, so we see that when you're starting 97 00:05:10,960 --> 00:05:14,000 Speaker 1: to get judged and getting more ungangly, this is one 98 00:05:14,040 --> 00:05:17,599 Speaker 1: of the precursors the social pressure to drop out of sport. 99 00:05:17,960 --> 00:05:21,080 Speaker 1: What we've tried to implement here in some of the 100 00:05:21,080 --> 00:05:24,080 Speaker 1: schools around is let's look at the functionality and the 101 00:05:24,080 --> 00:05:26,960 Speaker 1: functionality of movement. Let's have the right warm up. So 102 00:05:27,000 --> 00:05:30,560 Speaker 1: we're reteaching the girls how to move in their bodies 103 00:05:30,560 --> 00:05:34,000 Speaker 1: that have changed and are changing, and then we add load. 104 00:05:34,279 --> 00:05:37,920 Speaker 1: But for the boys going through puberty, yes, they get 105 00:05:37,960 --> 00:05:40,120 Speaker 1: there a little bit later than girls, but they're not 106 00:05:40,200 --> 00:05:44,440 Speaker 1: having the same biomechanical changes, so we can add load earlier. 107 00:05:44,520 --> 00:05:47,720 Speaker 1: And if we're adding load earlier, then it improves their 108 00:05:47,800 --> 00:05:50,839 Speaker 1: muscle structure and function and their bone health and it 109 00:05:50,880 --> 00:05:54,760 Speaker 1: allows them to progress through sport without injury. So we 110 00:05:54,839 --> 00:05:56,920 Speaker 1: have to really start looking at what does that mean 111 00:05:57,080 --> 00:06:00,920 Speaker 1: at the onset of puberty resistance training is bedrock there, 112 00:06:01,040 --> 00:06:04,000 Speaker 1: but it has not been used as a bedrock. It's 113 00:06:04,040 --> 00:06:08,039 Speaker 1: been let's run. Let's have everyone run across country from 114 00:06:08,240 --> 00:06:10,839 Speaker 1: the time that they're five, because that's what every school 115 00:06:10,920 --> 00:06:13,880 Speaker 1: does here. And I think it's off right great because 116 00:06:13,920 --> 00:06:17,440 Speaker 1: it perpetuates people's hate for physical activity because you see 117 00:06:17,640 --> 00:06:20,839 Speaker 1: in the later stages those who are not natural runners 118 00:06:20,839 --> 00:06:23,479 Speaker 1: and hate it. They are walking and they feel embarrassed 119 00:06:23,480 --> 00:06:26,080 Speaker 1: and they don't do physical activity. If we were to 120 00:06:26,080 --> 00:06:29,919 Speaker 1: put resistance training and movement at the forefront, everyone gains 121 00:06:29,920 --> 00:06:35,560 Speaker 1: some kind of positive experience to the increase in strength, strength, development, movement, 122 00:06:35,640 --> 00:06:39,400 Speaker 1: movement function, body confidence. Right, So then we can look 123 00:06:39,400 --> 00:06:43,080 Speaker 1: at outside play. Great, we don't specialize, but when we're 124 00:06:43,120 --> 00:06:47,640 Speaker 1: looking at physical education classes, not so much on the 125 00:06:48,240 --> 00:06:50,839 Speaker 1: how can you do high jump? How can you do 126 00:06:51,080 --> 00:06:53,719 Speaker 1: long jump? How can you do all of these technical 127 00:06:54,000 --> 00:06:56,800 Speaker 1: athletic things. Let's bring it back down to what do 128 00:06:56,960 --> 00:07:00,760 Speaker 1: these bodies need when we're facing this huge public burden 129 00:07:00,880 --> 00:07:03,760 Speaker 1: issue that's coming up as we were talking about teens 130 00:07:03,760 --> 00:07:06,719 Speaker 1: with Sarco opinion. Right, if we start teaching our kids 131 00:07:06,800 --> 00:07:09,080 Speaker 1: how to move properly and what it means to lift 132 00:07:09,120 --> 00:07:11,480 Speaker 1: the load and what that means to them and their 133 00:07:11,520 --> 00:07:14,520 Speaker 1: developing body. It fits them forward for the rest of 134 00:07:14,560 --> 00:07:17,680 Speaker 1: their life because you know, then we get into the 135 00:07:17,760 --> 00:07:20,600 Speaker 1: teens and we get the specialization of those who are 136 00:07:20,640 --> 00:07:23,160 Speaker 1: in sport. When do we specialize, Probably not till you're 137 00:07:23,160 --> 00:07:25,840 Speaker 1: in your twenties. Play a whole bunch of things. Develop 138 00:07:25,880 --> 00:07:29,520 Speaker 1: that muscle, develop those those motor patterns, and become really 139 00:07:29,600 --> 00:07:32,880 Speaker 1: robust in your movement, because that's going to be protective 140 00:07:32,880 --> 00:07:36,760 Speaker 1: for longevity, but also protective against injury, but also give 141 00:07:36,800 --> 00:07:38,760 Speaker 1: you all the skills you need to be able to 142 00:07:38,840 --> 00:07:42,360 Speaker 1: succeed in your chosen sport. And if you're not choosing 143 00:07:42,360 --> 00:07:45,040 Speaker 1: a sport, it gives you the opportunity to explore a 144 00:07:45,040 --> 00:07:47,560 Speaker 1: whole bunch of other things that feel good so that 145 00:07:47,600 --> 00:07:51,080 Speaker 1: you love physical activity and want to keep embracing it 146 00:07:51,120 --> 00:07:51,920 Speaker 1: as you get older. 147 00:07:52,440 --> 00:07:55,520 Speaker 2: Yeah, one hundred percent degree. And I'll give you a 148 00:07:55,600 --> 00:07:57,920 Speaker 2: case in point and add something to that. Actually, I 149 00:07:57,960 --> 00:08:01,640 Speaker 2: think because I've got a daughter who's ny in year twelve, 150 00:08:02,320 --> 00:08:06,440 Speaker 2: So the final year, lots of stress, lots of pressure, 151 00:08:07,080 --> 00:08:10,040 Speaker 2: and most girls who you have already most girls were 152 00:08:10,080 --> 00:08:12,640 Speaker 2: already stopped, they're not doing very much. And then there's 153 00:08:12,680 --> 00:08:16,320 Speaker 2: a drop off and we've just been banging it through 154 00:08:16,360 --> 00:08:20,440 Speaker 2: to Kiara that she has to continue exercising. So she's 155 00:08:20,440 --> 00:08:24,000 Speaker 2: been doing competitive soccer. She started doing it again this year. 156 00:08:24,000 --> 00:08:26,480 Speaker 2: She was doing karate, she give that up. Then she's 157 00:08:26,480 --> 00:08:29,080 Speaker 2: picked up soccer game, she's been doing CrossFit. Now the 158 00:08:29,200 --> 00:08:33,240 Speaker 2: soccer season's over and it's coming to exams. I've been 159 00:08:33,280 --> 00:08:36,080 Speaker 2: having the conversation, you've got to continue to do with CrossFit. 160 00:08:36,120 --> 00:08:38,440 Speaker 2: So she's not going to cross fit five times a 161 00:08:38,480 --> 00:08:43,880 Speaker 2: week in her exams because that are she's actually looking at, 162 00:08:43,880 --> 00:08:46,560 Speaker 2: because she knows all the research. She's looking at that 163 00:08:46,920 --> 00:08:49,320 Speaker 2: r is that's the shit that's going to make me 164 00:08:49,400 --> 00:08:50,000 Speaker 2: really smarter. 165 00:08:50,440 --> 00:08:54,560 Speaker 1: Yeah. Absolutely, Yeah, as long as she polarizes her training 166 00:08:54,640 --> 00:08:57,320 Speaker 1: five days a week, you should go one day going 167 00:08:57,320 --> 00:08:59,120 Speaker 1: and focusing on the lifting and I'm going to do 168 00:08:59,200 --> 00:09:01,880 Speaker 1: technique for the mech. Another day you go in and 169 00:09:01,880 --> 00:09:04,319 Speaker 1: you focus on technique with the lifting and you really 170 00:09:04,360 --> 00:09:06,440 Speaker 1: put balls to the wall for the met con. So 171 00:09:06,520 --> 00:09:07,920 Speaker 1: your body is constantly. 172 00:09:07,720 --> 00:09:10,640 Speaker 2: Yeah, you're shifting, shifting, and you're not. 173 00:09:10,480 --> 00:09:12,079 Speaker 1: Going to get in an overtraining state. 174 00:09:12,240 --> 00:09:15,480 Speaker 2: Yeah yeah, yeah, because that is that is an important consideration. 175 00:09:15,760 --> 00:09:16,240 Speaker 1: Yeah. 176 00:09:16,280 --> 00:09:19,679 Speaker 2: Okay, so when when they move and actually just to reinforce. 177 00:09:19,760 --> 00:09:23,920 Speaker 2: I think that is so critical that we teach our 178 00:09:24,320 --> 00:09:28,000 Speaker 2: kids a variety of sports but also teach them how 179 00:09:28,040 --> 00:09:33,040 Speaker 2: to lift. I wholeheartly agree with you, because everybody gets 180 00:09:33,040 --> 00:09:35,439 Speaker 2: a boost in self esteem when they get stronger, right, 181 00:09:35,520 --> 00:09:38,880 Speaker 2: And these kids get strong stronger quick, real quick. Right. 182 00:09:39,000 --> 00:09:40,920 Speaker 1: Yeah. And it comes down to, like I said, my 183 00:09:41,000 --> 00:09:43,520 Speaker 1: daughter's twelve, or we're having all these body camp changes 184 00:09:43,559 --> 00:09:48,800 Speaker 1: and the puberty conversations, and some of our friends, aunts 185 00:09:48,840 --> 00:09:52,160 Speaker 1: and mothers are very Fitspo diet oriented, and so we're 186 00:09:52,200 --> 00:09:55,760 Speaker 1: having the conversations about diet and stuff, and like, let's 187 00:09:55,760 --> 00:10:00,720 Speaker 1: look at how much you can deadlift? Can you this kettlebell? 188 00:10:01,200 --> 00:10:03,200 Speaker 1: And she's like, yeah, I'm so much stronger. I'm like, 189 00:10:04,040 --> 00:10:06,199 Speaker 1: that is what you want. You want to be strong 190 00:10:06,440 --> 00:10:09,640 Speaker 1: and empowered, not skinny and not taking up space. 191 00:10:10,080 --> 00:10:10,680 Speaker 2: That's right. 192 00:10:10,960 --> 00:10:14,600 Speaker 1: Constantly having these conversations is like, you want to be strong, 193 00:10:15,080 --> 00:10:17,440 Speaker 1: you want to take up space. Don't fall into that 194 00:10:17,480 --> 00:10:20,760 Speaker 1: whole fitsbo idea that the smaller you are the better. No, 195 00:10:21,280 --> 00:10:22,760 Speaker 1: that's a man putting you at a box. 196 00:10:22,840 --> 00:10:25,760 Speaker 2: Man, do you know what you're gonna love? Stacy? My 197 00:10:26,080 --> 00:10:29,560 Speaker 2: daughter Kira loves her big ass that she's got from 198 00:10:29,640 --> 00:10:31,280 Speaker 2: dead lifting and Kettleville swings. 199 00:10:31,600 --> 00:10:35,360 Speaker 1: I love it so good. I love it. She's probably 200 00:10:35,360 --> 00:10:37,079 Speaker 1: gonna be pissed that you said, Dad, you said I 201 00:10:37,080 --> 00:10:37,800 Speaker 1: had a big ass. 202 00:10:37,840 --> 00:10:40,280 Speaker 2: But although she loves it when she gets because she 203 00:10:40,400 --> 00:10:44,080 Speaker 2: knows it's muscle, and she's just like she's like, it's great, 204 00:10:44,320 --> 00:10:49,000 Speaker 2: I got a black girl's ass. Nice. So let's talk 205 00:10:49,040 --> 00:10:52,240 Speaker 2: about let's talk about dan into twenties and thirties. 206 00:10:52,559 --> 00:10:55,040 Speaker 1: So in our twenties and thirties, we can get away 207 00:10:55,080 --> 00:10:57,640 Speaker 1: with a lot, right, So we hear things about minstrel 208 00:10:57,720 --> 00:11:02,560 Speaker 1: cycle and hormone contraception, and then we have guys versus girls. 209 00:11:02,800 --> 00:11:07,080 Speaker 1: The bottom line is when we look at morphology, women 210 00:11:07,200 --> 00:11:09,920 Speaker 1: are more fatigue resistant. So we have to look at 211 00:11:09,960 --> 00:11:12,880 Speaker 1: the protocols that we are using to maximize the effect 212 00:11:12,920 --> 00:11:16,880 Speaker 1: for women in their twenties and thirties. So when it 213 00:11:16,920 --> 00:11:19,839 Speaker 1: comes down to rest between sets, a little bit less 214 00:11:20,120 --> 00:11:20,960 Speaker 1: less rest. 215 00:11:21,480 --> 00:11:25,280 Speaker 2: Well, so females last rest because they are fatigue is 216 00:11:25,280 --> 00:11:28,200 Speaker 2: that because they have got a higher proportion of fiberus 217 00:11:28,240 --> 00:11:29,520 Speaker 2: type one yep. 218 00:11:29,480 --> 00:11:36,120 Speaker 1: And different in neurotransmitter and the I guess how fast 219 00:11:36,200 --> 00:11:38,560 Speaker 1: the depolarization occurs. 220 00:11:38,400 --> 00:11:40,520 Speaker 2: So is there a central nervous system aspect to this 221 00:11:40,600 --> 00:11:42,200 Speaker 2: as well, and. 222 00:11:42,080 --> 00:11:45,439 Speaker 1: Part of that's driven by estrogen because it has the 223 00:11:45,480 --> 00:11:50,120 Speaker 1: control over how strong myocin and actin bond. Because it 224 00:11:50,160 --> 00:11:54,800 Speaker 1: controls the strength of myocin, it also how much acetocholine 225 00:11:55,000 --> 00:11:59,719 Speaker 1: is available for jumping the gap junction right for the depolarization, 226 00:12:00,040 --> 00:12:03,520 Speaker 1: and estrogen is responsible for the satellite signal for building 227 00:12:03,559 --> 00:12:07,640 Speaker 1: lean mass. So if we're looking at how we're maximizing 228 00:12:07,679 --> 00:12:10,920 Speaker 1: our effect, we have to look at the amount of 229 00:12:10,960 --> 00:12:14,680 Speaker 1: circulating estradale that is higher in our reproductive years, so 230 00:12:14,720 --> 00:12:16,600 Speaker 1: we can use that to our advantage. So we want 231 00:12:16,600 --> 00:12:19,160 Speaker 1: to have a little bit less rest to really maximize 232 00:12:19,600 --> 00:12:22,720 Speaker 1: the exercise stress, especially when we're doing resistance training. 233 00:12:22,920 --> 00:12:28,040 Speaker 2: Okay, so more leaning towards a little bit of circuit 234 00:12:28,080 --> 00:12:31,600 Speaker 2: piece training if you're just being really really rough, right, 235 00:12:31,760 --> 00:12:34,959 Speaker 2: rather than doing a set sitting there for five minutes. 236 00:12:36,160 --> 00:12:38,320 Speaker 1: No, it's more if we're looking at a three to 237 00:12:38,360 --> 00:12:41,600 Speaker 1: five role. When we're looking at power based training instead 238 00:12:41,600 --> 00:12:44,400 Speaker 1: of five minutes, like five x five on the five minute, 239 00:12:44,440 --> 00:12:47,000 Speaker 1: we're going to go five y five on a three minute. 240 00:12:47,320 --> 00:12:50,600 Speaker 2: Right, and do you encourage super setting and that sort 241 00:12:50,600 --> 00:12:55,920 Speaker 2: of stuff are eedly that for a more advanced training experience, I. 242 00:12:55,920 --> 00:12:59,280 Speaker 1: Like people to know how they move first and then 243 00:12:59,320 --> 00:13:02,520 Speaker 1: add load, and so we do it individual like an 244 00:13:02,600 --> 00:13:06,760 Speaker 1: individual exercise. When they become more confident in the movements 245 00:13:06,760 --> 00:13:09,439 Speaker 1: and understand what muscles are supposed to be working, then 246 00:13:09,440 --> 00:13:12,720 Speaker 1: we can superset, especially when we're in the younger years, 247 00:13:12,800 --> 00:13:14,720 Speaker 1: like in our twenties and thirties. And it's a really 248 00:13:14,800 --> 00:13:17,840 Speaker 1: good way. But I want people to be very careful 249 00:13:17,920 --> 00:13:20,280 Speaker 1: to understand that when we're super sitting, we're doing more 250 00:13:20,280 --> 00:13:23,800 Speaker 1: of a metabolic stress. We're not doing a neuromuscular stress. 251 00:13:24,200 --> 00:13:26,040 Speaker 1: So I like people to change it up, just like 252 00:13:26,080 --> 00:13:28,839 Speaker 1: I was talking about CrossFit and your daughter understanding one 253 00:13:28,880 --> 00:13:31,520 Speaker 1: days for lifting, one days for met con. So people 254 00:13:31,559 --> 00:13:33,160 Speaker 1: will go to the gym all the time and they're 255 00:13:33,160 --> 00:13:35,600 Speaker 1: doing super set lower body, upper body, lower body, up, 256 00:13:35,640 --> 00:13:37,840 Speaker 1: your body, total bodies, Like, well, all you're doing is 257 00:13:37,840 --> 00:13:41,079 Speaker 1: in metabolic stress. And we also know that yes, you're 258 00:13:41,120 --> 00:13:46,439 Speaker 1: going to get some hyperchaffee, but really we want lower reps, 259 00:13:46,720 --> 00:13:50,120 Speaker 1: higher load to failure for hyperchafe for women, so. 260 00:13:50,240 --> 00:13:55,680 Speaker 2: Man and meals so typically and then you can tweak 261 00:13:55,760 --> 00:13:58,520 Speaker 2: this wherever you go. So typically we would have said 262 00:13:58,600 --> 00:14:02,920 Speaker 2: in a training for high power trophy eight to twelve repetitions, 263 00:14:03,240 --> 00:14:06,160 Speaker 2: lower rest sets. Now we know you can go up 264 00:14:06,200 --> 00:14:09,679 Speaker 2: to thirty repetitions and still get hypertrophy, but a little 265 00:14:09,679 --> 00:14:13,040 Speaker 2: bit less rest. And then when you come to strength, 266 00:14:13,640 --> 00:14:17,440 Speaker 2: you're in that sort of five to eat repetition ranges 267 00:14:17,920 --> 00:14:21,239 Speaker 2: a little bit more rest. Because hypertrophy is all about 268 00:14:21,400 --> 00:14:25,840 Speaker 2: the metabolic stress and strength is about force production. So 269 00:14:25,880 --> 00:14:28,320 Speaker 2: you want to get strong, you gotta left heavy shit, right, 270 00:14:28,760 --> 00:14:33,160 Speaker 2: and high has that is that has though those recommendations 271 00:14:33,360 --> 00:14:36,560 Speaker 2: changed recently, and then talk about the sex differences. 272 00:14:36,880 --> 00:14:39,000 Speaker 1: So we're looking from a lot of the work that 273 00:14:39,120 --> 00:14:41,840 Speaker 1: Brad Sconefeld has been doing in the past few years, right, 274 00:14:41,880 --> 00:14:45,680 Speaker 1: So he's looking at hypertrophy versus strength, and he's the 275 00:14:45,680 --> 00:14:47,960 Speaker 1: one who's like, you bring the load to failure. What 276 00:14:48,000 --> 00:14:50,960 Speaker 1: does failure mean? If you have time to do thirty 277 00:14:51,040 --> 00:14:53,680 Speaker 1: to failure, sweet, If you have time to only do 278 00:14:53,760 --> 00:14:56,680 Speaker 1: ten to failure, sweet, you're going to get hyperchaphy. You're 279 00:14:56,680 --> 00:14:59,040 Speaker 1: also going to get some strength component. If you're looking 280 00:14:59,080 --> 00:15:01,440 Speaker 1: from a central nervous system and you really want that 281 00:15:01,640 --> 00:15:04,400 Speaker 1: strength component, then we really have to look at the 282 00:15:04,400 --> 00:15:06,200 Speaker 1: lower range. We have to look at that power based 283 00:15:06,400 --> 00:15:09,680 Speaker 1: and then we can manipulate the tempo of that to 284 00:15:09,800 --> 00:15:14,480 Speaker 1: really garner strength with hyperta fee. For women, though, when 285 00:15:14,480 --> 00:15:16,880 Speaker 1: we start looking at that thirty rep stuff, even if 286 00:15:16,920 --> 00:15:19,520 Speaker 1: it is to failure, we don't get much at all. 287 00:15:20,280 --> 00:15:22,520 Speaker 1: We really don't get much at all. You're going to 288 00:15:22,600 --> 00:15:25,280 Speaker 1: get a little bit of the strength factor because it 289 00:15:25,360 --> 00:15:27,440 Speaker 1: is a little bit of essentral nervous system stressed to 290 00:15:27,520 --> 00:15:29,880 Speaker 1: keep going. You're going to get endurance. But women are 291 00:15:29,920 --> 00:15:34,640 Speaker 1: already endurant. Because we have so many type one fibers, 292 00:15:35,120 --> 00:15:37,320 Speaker 1: we need to look at how we improve our type 293 00:15:37,360 --> 00:15:40,760 Speaker 1: twos and keeping those type two bs more to the 294 00:15:40,800 --> 00:15:43,480 Speaker 1: glycolytics side rather than the oxidative side. 295 00:15:44,160 --> 00:15:46,400 Speaker 2: So for really sorry, can you just explain that for 296 00:15:46,440 --> 00:15:49,240 Speaker 2: the lay person. So these type two fibers which we 297 00:15:49,320 --> 00:15:52,520 Speaker 2: can actually trein into one state or the other. 298 00:15:52,840 --> 00:15:56,880 Speaker 1: Yeah, So we have our type two that are typically glycolytics, 299 00:15:56,880 --> 00:15:58,840 Speaker 1: so that means they're anaerobic, they use a lot of 300 00:15:58,880 --> 00:16:01,320 Speaker 1: glucose atp CP of that kind of stuff. And we 301 00:16:01,360 --> 00:16:05,040 Speaker 1: have our oxidative which are endurance type one really high 302 00:16:05,120 --> 00:16:10,680 Speaker 1: metabolic or high mitochondrial concentration, really good at mitochondrial respiration, 303 00:16:11,160 --> 00:16:13,680 Speaker 1: don't need to train those, but the middle we have 304 00:16:13,760 --> 00:16:16,560 Speaker 1: those type twos in this type two BS, and those 305 00:16:16,680 --> 00:16:18,880 Speaker 1: are the ones that we really want to leverage to 306 00:16:18,920 --> 00:16:22,880 Speaker 1: be more glycolytic. On the type two type, well, we're 307 00:16:22,920 --> 00:16:27,240 Speaker 1: really using the glucose and the ATPCP because we lose 308 00:16:27,280 --> 00:16:29,360 Speaker 1: them with age. But by the nature of being a 309 00:16:29,480 --> 00:16:33,760 Speaker 1: CIS woman x X, then we aren't born with very 310 00:16:33,760 --> 00:16:36,840 Speaker 1: many and it's really super super important to keep them 311 00:16:37,160 --> 00:16:40,120 Speaker 1: for that lactate production in brain health. Right, So when 312 00:16:40,160 --> 00:16:42,400 Speaker 1: we're looking at resistance training, we don't want to fall 313 00:16:42,480 --> 00:16:45,960 Speaker 1: in the metabolic stress of the higher reps in the 314 00:16:46,040 --> 00:16:48,680 Speaker 1: lower like the body weight and the booty bands and 315 00:16:48,720 --> 00:16:51,360 Speaker 1: all that kind of stuff. Yes, it's muscle strengthening, but 316 00:16:51,400 --> 00:16:56,600 Speaker 1: it's not optimal for really developing strength and hypertrophy. We 317 00:16:56,640 --> 00:17:01,440 Speaker 1: want a heavier load less recovery between our sets, but 318 00:17:01,480 --> 00:17:03,960 Speaker 1: we don't want to really start eching up to that 319 00:17:04,040 --> 00:17:08,520 Speaker 1: fifteen twenty twenty five onwards because it doesn't really do much. 320 00:17:08,800 --> 00:17:14,119 Speaker 2: Gotcha. And then I think it's important then that women 321 00:17:14,160 --> 00:17:19,040 Speaker 2: in particularly are maximizing those fast twitched fibers because they're 322 00:17:19,080 --> 00:17:22,800 Speaker 2: the ones that we lose quicker as we eage, and 323 00:17:22,840 --> 00:17:26,680 Speaker 2: then you get into falls. And what most people don't 324 00:17:26,720 --> 00:17:30,360 Speaker 2: realize is that people generally fall because they lose their 325 00:17:30,440 --> 00:17:33,080 Speaker 2: fast twitch fiber. Yeah, yes, they lose a bit of balance, 326 00:17:33,119 --> 00:17:36,880 Speaker 2: but they're unable to recover their feet or their balance 327 00:17:36,880 --> 00:17:40,080 Speaker 2: because they can't move their legs or hands quick enough. 328 00:17:40,720 --> 00:17:42,600 Speaker 2: And if you fall over and break ahep at the 329 00:17:42,600 --> 00:17:44,440 Speaker 2: age of sixty five, you got a fifty percent chance 330 00:17:44,480 --> 00:17:47,200 Speaker 2: of being dead within the next five years. Yep, exactly, 331 00:17:47,240 --> 00:17:51,959 Speaker 2: So those fast twitched fibers become really really important, and 332 00:17:52,240 --> 00:17:55,040 Speaker 2: particularly with women with lower ones. I see why you're 333 00:17:55,080 --> 00:17:57,919 Speaker 2: not saying, hey, we got to train them, not just 334 00:17:57,960 --> 00:18:03,360 Speaker 2: for the metabolic chips, for health spot exactly exactly. 335 00:18:03,800 --> 00:18:07,040 Speaker 1: And this is why I'm really upset with a rhetoric 336 00:18:07,160 --> 00:18:09,919 Speaker 1: that like my age group and older have grown up 337 00:18:09,960 --> 00:18:13,399 Speaker 1: with with the calories and calories out cardio. As queen, 338 00:18:13,560 --> 00:18:17,479 Speaker 1: everyone does cardio. Because we're seeing such an imbalance of 339 00:18:18,000 --> 00:18:23,480 Speaker 1: hip issues, joint issues, replacements. We're seeing younger women in 340 00:18:23,560 --> 00:18:26,280 Speaker 1: their forties who've done nothing but yoga and low intensity 341 00:18:26,800 --> 00:18:30,720 Speaker 1: coming in for hip replacement surgery because they've fallen and 342 00:18:30,800 --> 00:18:35,160 Speaker 1: they've had so many yeah, all sorts of things and 343 00:18:35,280 --> 00:18:37,760 Speaker 1: now that we're shifting and going resistance training, people are 344 00:18:37,760 --> 00:18:39,320 Speaker 1: afraid to get in the gym. They don't know what 345 00:18:39,320 --> 00:18:42,280 Speaker 1: heavy lifting is, or they think like those typical pink 346 00:18:42,359 --> 00:18:45,240 Speaker 1: dumbbells where they're walking is enough. He's like, no, it's not. 347 00:18:45,960 --> 00:18:48,040 Speaker 1: We need to lift and move a load. We need 348 00:18:48,040 --> 00:18:50,600 Speaker 1: to push pole, We need to push pole, we need 349 00:18:50,600 --> 00:18:53,880 Speaker 1: to lift, we need multidirectional stress. And all of this 350 00:18:54,080 --> 00:18:56,320 Speaker 1: is not only in the eye for improving our bone 351 00:18:56,320 --> 00:18:59,679 Speaker 1: and our muscle, but also for the appropriate reception and 352 00:18:59,720 --> 00:19:02,679 Speaker 1: the health that we want, so that one more one 353 00:19:02,720 --> 00:19:06,800 Speaker 1: hundred we can live by ourselves independently and be fine 354 00:19:06,840 --> 00:19:10,280 Speaker 1: with that and not be in a nursing home. Like 355 00:19:10,400 --> 00:19:12,800 Speaker 1: I know, I'm notorious for saying be the oldest one 356 00:19:12,840 --> 00:19:14,960 Speaker 1: in the gym, not the youngest one in the nursing home. 357 00:19:15,280 --> 00:19:19,680 Speaker 1: But it's coming down to, you know how that we're 358 00:19:19,760 --> 00:19:21,600 Speaker 1: developing from our younger age. 359 00:19:22,800 --> 00:19:25,679 Speaker 2: That is brilliant. I haven't heard that before. Be the 360 00:19:25,720 --> 00:19:27,960 Speaker 2: oldest one in the gym, not the youngest in the 361 00:19:28,040 --> 00:19:30,879 Speaker 2: nursing home. Yes, I think that might be the title 362 00:19:30,880 --> 00:19:32,119 Speaker 2: of this podcast. O. 363 00:19:32,320 --> 00:19:35,600 Speaker 1: Yeah, I can take that. 364 00:19:35,600 --> 00:19:40,240 Speaker 2: That is gold. And actually that's what I really want 365 00:19:40,280 --> 00:19:42,960 Speaker 2: to do right is to be the oldest person in 366 00:19:42,960 --> 00:19:44,679 Speaker 2: the gym, not the youngest in the nursing home. I 367 00:19:44,680 --> 00:19:47,160 Speaker 2: love it. Let's not shift them before we get into 368 00:19:47,480 --> 00:19:52,040 Speaker 2: middle age. Let's just talk about cardio training when people 369 00:19:52,080 --> 00:19:54,640 Speaker 2: are a little bit younger. Let's talk a little bit 370 00:19:54,720 --> 00:19:58,600 Speaker 2: about a little bit about zone two and a little 371 00:19:58,640 --> 00:20:01,480 Speaker 2: bit about Zone five. Is stuff and the stuff in between. 372 00:20:01,520 --> 00:20:04,160 Speaker 2: Whether you think there's any value in that. Let's talk 373 00:20:04,200 --> 00:20:07,840 Speaker 2: about high intensity intervals. Let's talk about what they really are. 374 00:20:07,880 --> 00:20:10,680 Speaker 2: We did mention the sprint stuff, so just just do 375 00:20:10,400 --> 00:20:14,480 Speaker 2: the cardio gurge and then the sex differences again. 376 00:20:14,960 --> 00:20:18,240 Speaker 1: So zone two is interesting because it's created such a 377 00:20:18,640 --> 00:20:19,520 Speaker 1: you know, there's. 378 00:20:19,400 --> 00:20:22,080 Speaker 2: This huge conversation everywhere. It's everyone now right. 379 00:20:22,240 --> 00:20:27,040 Speaker 1: Trives me crazy. It's like all my years of racing, 380 00:20:27,160 --> 00:20:29,600 Speaker 1: it's like you want to wear a heart rate manager 381 00:20:29,640 --> 00:20:31,640 Speaker 1: to make sure that you're going easy enough on your 382 00:20:31,640 --> 00:20:34,359 Speaker 1: easy days. So now we have a zone two and 383 00:20:34,400 --> 00:20:36,640 Speaker 1: people don't do it right for one because they're still 384 00:20:36,640 --> 00:20:40,960 Speaker 1: going too hard. And for the other, it's been pushed 385 00:20:40,960 --> 00:20:44,560 Speaker 1: out through data on men. So we're looking at why 386 00:20:44,640 --> 00:20:47,760 Speaker 1: we need to do that low intensity training. Don't get 387 00:20:47,800 --> 00:20:50,000 Speaker 1: me wrong, there's a time and a place for low 388 00:20:50,040 --> 00:20:52,560 Speaker 1: intensity and your soul food and doing all that kind 389 00:20:52,600 --> 00:20:55,480 Speaker 1: of stuff, but putting a precedence. Especially when we hear 390 00:20:55,560 --> 00:20:58,679 Speaker 1: the things from like Peter Atilla and who were men, they're. 391 00:20:58,920 --> 00:21:01,679 Speaker 2: Bie complaining, so I know he's completely obsessed. 392 00:21:01,720 --> 00:21:03,639 Speaker 1: It's like if you have all the time in the 393 00:21:03,680 --> 00:21:05,960 Speaker 1: world and you don't have family, you don't work in 394 00:21:06,040 --> 00:21:08,840 Speaker 1: your an end of one and you're biohacking. Sure, zone 395 00:21:08,880 --> 00:21:10,639 Speaker 1: two all the way you want and then put in 396 00:21:10,720 --> 00:21:14,640 Speaker 1: some polarized training. But for the general person, zone two 397 00:21:15,040 --> 00:21:17,800 Speaker 1: is not that appropriate. Especially it's not. 398 00:21:17,800 --> 00:21:20,840 Speaker 2: Your best return on investment, is it. But can we 399 00:21:20,920 --> 00:21:24,320 Speaker 2: just so the benefits of zone two training are basically 400 00:21:25,080 --> 00:21:30,639 Speaker 2: for aerobic fitness, base and mitochondria, right, and increasing the 401 00:21:30,760 --> 00:21:35,240 Speaker 2: number of mitochondria within the sales, which is important. Right. 402 00:21:35,359 --> 00:21:37,520 Speaker 2: And actually I saw an interesting study where they've got 403 00:21:37,560 --> 00:21:41,000 Speaker 2: a bunch of people, half them who weren't well trained, 404 00:21:41,240 --> 00:21:44,119 Speaker 2: and half them did a twelve week resistance training program. 405 00:21:44,280 --> 00:21:46,560 Speaker 2: Half them did I think eight weeks of Zone two 406 00:21:46,800 --> 00:21:50,280 Speaker 2: first cardio and then did the resistance training program and 407 00:21:50,320 --> 00:21:55,159 Speaker 2: they got better and quicker. Gins right, theory being the 408 00:21:55,240 --> 00:21:59,760 Speaker 2: muscle said more mitochondria. Comments on that, what population men 409 00:21:59,880 --> 00:22:03,600 Speaker 2: or women probably pubbly man. Yeah, I can't remember, but 410 00:22:03,760 --> 00:22:04,520 Speaker 2: man right. 411 00:22:04,400 --> 00:22:08,359 Speaker 1: Yeah, yeah. So the thing that frustrates me about the 412 00:22:08,440 --> 00:22:11,919 Speaker 1: zone two and it's being pushed out is again we 413 00:22:11,960 --> 00:22:14,560 Speaker 1: look at the morphology, right, So we know women have 414 00:22:14,600 --> 00:22:18,400 Speaker 1: more oxidative fibers, not only that those fibers are full 415 00:22:18,440 --> 00:22:23,320 Speaker 1: of mitochondria. We have better mitochondria density, better mitochondriaation, We 416 00:22:23,400 --> 00:22:27,600 Speaker 1: have more the proteins that are responsible for better mitochondrial function, 417 00:22:28,200 --> 00:22:31,840 Speaker 1: and we have estrogen that improves mitochondrial function in itself. 418 00:22:32,520 --> 00:22:35,120 Speaker 1: So when we talk about zone two and metabolic flexibility 419 00:22:35,160 --> 00:22:36,920 Speaker 1: and the reason why we need to do zone two 420 00:22:37,400 --> 00:22:41,680 Speaker 1: for improving aerobic and endurance capacity, women do not need 421 00:22:41,720 --> 00:22:44,720 Speaker 1: to do that regardless of where they are in their 422 00:22:44,760 --> 00:22:48,880 Speaker 1: lifespan nott All Not really. So even when you're looking 423 00:22:48,920 --> 00:22:51,879 Speaker 1: at like marathon training, it's more about time on the 424 00:22:51,880 --> 00:22:54,200 Speaker 1: feet and the confidence to do it. But we see 425 00:22:54,320 --> 00:22:58,560 Speaker 1: greater gains with regards to aerobic capacity when we start 426 00:22:58,600 --> 00:23:02,400 Speaker 1: working that interval on that polarized training we look at 427 00:23:02,640 --> 00:23:06,080 Speaker 1: when you're in your reproductive years, yeah, you have more 428 00:23:06,119 --> 00:23:09,080 Speaker 1: time to do zone to go for it, but realistically, 429 00:23:09,080 --> 00:23:12,960 Speaker 1: if you really want to excel in an endurance sport, 430 00:23:13,560 --> 00:23:16,240 Speaker 1: you need to put less of a precedence on that long, 431 00:23:16,320 --> 00:23:19,920 Speaker 1: slow stuff and put more of precedence on the higher 432 00:23:19,960 --> 00:23:22,360 Speaker 1: intensity work, especially when we're looking at those type two 433 00:23:22,520 --> 00:23:25,959 Speaker 1: B fibers, right, because we're locking yeah, okay, And we 434 00:23:26,000 --> 00:23:29,320 Speaker 1: also have more of the MCT one transport mechanisms, so 435 00:23:29,359 --> 00:23:33,880 Speaker 1: those are the ones that are responsible for the lactate uptake, 436 00:23:33,920 --> 00:23:35,959 Speaker 1: and then we have the MCT fours that are pushing 437 00:23:35,960 --> 00:23:39,199 Speaker 1: it out into the system, right, and then regeneration. So 438 00:23:39,320 --> 00:23:41,640 Speaker 1: for women, when we start doing more of the blacalytic work, 439 00:23:41,720 --> 00:23:45,080 Speaker 1: we increase the amount of NCT fours. That's really really 440 00:23:45,119 --> 00:23:48,080 Speaker 1: important for lactate metabolism, and we talked about that earlier. 441 00:23:48,240 --> 00:23:50,200 Speaker 1: We also have an increase in our MCT one's to 442 00:23:50,280 --> 00:23:52,800 Speaker 1: match it. When we do zone two, we don't tap 443 00:23:52,840 --> 00:23:56,000 Speaker 1: into that MCT four. Men already have a lot of 444 00:23:56,040 --> 00:23:58,399 Speaker 1: the NCT four, so they need to do more of 445 00:23:58,400 --> 00:24:01,320 Speaker 1: the zone two and the long endurance stuff to improve 446 00:24:01,359 --> 00:24:06,520 Speaker 1: mitochondrial function, to improve MCT one to match the MCT 447 00:24:06,680 --> 00:24:09,159 Speaker 1: fours that they have already. So when we're looking at 448 00:24:09,240 --> 00:24:13,439 Speaker 1: the basic cellular ideas around zone two, it makes no 449 00:24:13,560 --> 00:24:15,640 Speaker 1: sense for women to spend a lot of time doing 450 00:24:15,760 --> 00:24:16,400 Speaker 1: zone two work. 451 00:24:16,680 --> 00:24:21,040 Speaker 2: That's interesting, Yeah, very interesting. Okay, so that sorts that. 452 00:24:21,320 --> 00:24:26,360 Speaker 2: Now let's talk about the different variations of interval training 453 00:24:26,800 --> 00:24:28,399 Speaker 2: and high intensity training. 454 00:24:28,520 --> 00:24:33,000 Speaker 1: Yeah, so I like to describe high intensity interval training 455 00:24:33,600 --> 00:24:36,440 Speaker 1: as you don't want it to last for more than 456 00:24:36,520 --> 00:24:38,760 Speaker 1: forty minutes, and in that forty minutes you have a 457 00:24:38,800 --> 00:24:41,880 Speaker 1: warm up, a main set, and a cool down. So 458 00:24:42,080 --> 00:24:45,080 Speaker 1: if we're looking at what is an interval, like we 459 00:24:45,119 --> 00:24:47,600 Speaker 1: said earlier, it's one to four minutes at eighty to 460 00:24:47,680 --> 00:24:50,720 Speaker 1: ninety percent of your max maybe ninety five. If you're 461 00:24:50,720 --> 00:24:52,200 Speaker 1: doing a one minute interval. 462 00:24:51,960 --> 00:24:54,720 Speaker 2: And you're talking heart you're talking max's heart rate here, yep, 463 00:24:54,840 --> 00:24:56,000 Speaker 2: not par right. 464 00:24:55,960 --> 00:24:59,680 Speaker 1: Yeah, and we have variable recovery because it's a metabolic 465 00:24:59,760 --> 00:25:03,640 Speaker 1: st us. We're looking at increasing our lactate production. We're 466 00:25:03,680 --> 00:25:07,040 Speaker 1: looking at the clearance, we're looking at getting better glucits uptake. 467 00:25:07,440 --> 00:25:11,639 Speaker 1: So all those mitochondrial functions that occur with when you 468 00:25:11,680 --> 00:25:13,879 Speaker 1: talk about zone two, we're looking at it at that 469 00:25:13,920 --> 00:25:17,480 Speaker 1: interval stuff, right, We're also looking at how we are 470 00:25:17,480 --> 00:25:22,400 Speaker 1: improving our glucose metabolism, how we're creating more the signal 471 00:25:22,440 --> 00:25:25,080 Speaker 1: for more glucose to come in as well as using 472 00:25:25,119 --> 00:25:27,639 Speaker 1: free fatty acids. So all of those things for body 473 00:25:28,160 --> 00:25:31,040 Speaker 1: health happens with interval training, both the men and women. 474 00:25:31,480 --> 00:25:35,000 Speaker 1: We also see in the literature that high intensity work 475 00:25:35,160 --> 00:25:39,000 Speaker 1: is better for cardiovascular health as well because it's such 476 00:25:39,000 --> 00:25:42,000 Speaker 1: a strong stress, so it's a time effective means of 477 00:25:42,000 --> 00:25:46,520 Speaker 1: improving cardiovascular and metabolic health. The subset of high intensity 478 00:25:46,600 --> 00:25:50,000 Speaker 1: interval training is that sprint interval training, so that's thirty 479 00:25:50,040 --> 00:25:52,880 Speaker 1: seconds or less as hard as you can possibly go 480 00:25:53,440 --> 00:25:56,480 Speaker 1: with two to three minutes recovery. We want that full 481 00:25:56,560 --> 00:26:00,600 Speaker 1: recovery from essential nervous system as well as at PCP 482 00:26:00,920 --> 00:26:05,440 Speaker 1: metabolic recovery because the goal of that sprint interval training 483 00:26:06,040 --> 00:26:09,520 Speaker 1: is more of an epigenetic response. So we're looking at 484 00:26:09,560 --> 00:26:12,679 Speaker 1: how are we creating such a strong stress that that 485 00:26:12,840 --> 00:26:17,040 Speaker 1: software is out there saying yeah, okay, now we need 486 00:26:17,080 --> 00:26:20,280 Speaker 1: to permanently change the way that our body responds or 487 00:26:20,400 --> 00:26:25,520 Speaker 1: skeletal moncle responds to this stress. To have more carbohydrate 488 00:26:25,560 --> 00:26:29,720 Speaker 1: glucose available for this high intensity, have more creating available 489 00:26:29,760 --> 00:26:34,359 Speaker 1: for this high intensity is creating a completely different metabolic 490 00:26:34,480 --> 00:26:38,360 Speaker 1: situation that's positive for our bodies. When you're having that 491 00:26:38,440 --> 00:26:42,160 Speaker 1: really strong sprint interval training. So those are the two 492 00:26:42,480 --> 00:26:45,360 Speaker 1: ways that we look at interval training, and I try 493 00:26:45,400 --> 00:26:48,800 Speaker 1: to get people to understand it as a sessional reading 494 00:26:48,840 --> 00:26:52,359 Speaker 1: a perceived exertion because we come in and physically we 495 00:26:52,440 --> 00:26:55,520 Speaker 1: might be a too. Mentally we're an eight. Okay, we 496 00:26:55,560 --> 00:26:57,560 Speaker 1: can push and we can do some high intensity work. 497 00:26:57,640 --> 00:26:59,399 Speaker 1: Maybe our body warms up and we can actually hit 498 00:26:59,440 --> 00:27:02,360 Speaker 1: those intensity But if you're planned and you go in 499 00:27:02,440 --> 00:27:05,040 Speaker 1: and physically you're innate, but mentally or two, you're not 500 00:27:05,040 --> 00:27:07,479 Speaker 1: going to hit those intensities. So we really have to 501 00:27:07,520 --> 00:27:10,600 Speaker 1: monitor what our sessional rating and perceived exertion is so 502 00:27:10,640 --> 00:27:13,840 Speaker 1: that we make sure we stay in those intensities when 503 00:27:13,880 --> 00:27:16,080 Speaker 1: we need to be in them, and we really recover 504 00:27:16,400 --> 00:27:19,480 Speaker 1: in that recovery standpoint. And that kind of training is 505 00:27:19,520 --> 00:27:22,840 Speaker 1: beneficial regardless of where you are in your lifespan. We 506 00:27:22,920 --> 00:27:26,160 Speaker 1: see it really really really important as we get older, 507 00:27:26,359 --> 00:27:30,280 Speaker 1: especially women in perry into postmenopause for men when they're 508 00:27:30,280 --> 00:27:33,280 Speaker 1: in their mid fifties onwards, because we need this kind 509 00:27:33,320 --> 00:27:39,280 Speaker 1: of stress for exercise to really create that adaptive response 510 00:27:39,320 --> 00:27:40,719 Speaker 1: that our body really needs. 511 00:27:41,320 --> 00:27:44,760 Speaker 2: Very cool when you're doing so that the sprint in 512 00:27:44,840 --> 00:27:49,040 Speaker 2: developed thirty seconds or last twenty to thirty seconds. And 513 00:27:49,080 --> 00:27:51,679 Speaker 2: then did you say three minutes says recovery, And is 514 00:27:51,720 --> 00:27:56,320 Speaker 2: that active recovery or is that complete hundred percent rest? 515 00:27:56,400 --> 00:27:58,040 Speaker 2: Are you just turning the legs over? 516 00:27:58,200 --> 00:28:01,760 Speaker 1: You could do both. Actually, I vary it where I 517 00:28:01,840 --> 00:28:03,960 Speaker 1: might have thirty seconds as hard as I go, and 518 00:28:03,960 --> 00:28:06,240 Speaker 1: then I stand still for one minute because I want 519 00:28:06,240 --> 00:28:07,560 Speaker 1: more lack date accumulation. 520 00:28:09,000 --> 00:28:10,800 Speaker 2: Right, yeah, okay, no, it's. 521 00:28:10,720 --> 00:28:14,440 Speaker 1: A double whammy. Yeah, but we also see four. 522 00:28:14,840 --> 00:28:15,760 Speaker 2: That's just evil. 523 00:28:17,400 --> 00:28:19,440 Speaker 1: Going up hill thirty seconds is hards you go boom, 524 00:28:19,520 --> 00:28:21,719 Speaker 1: stand still, don't boom, you can't even shake your legs. 525 00:28:22,080 --> 00:28:24,920 Speaker 1: Then do it again. You might get four of those, 526 00:28:25,040 --> 00:28:27,040 Speaker 1: maybe five of those, but it's very effective. 527 00:28:27,520 --> 00:28:27,800 Speaker 2: Yeah. 528 00:28:27,880 --> 00:28:31,359 Speaker 1: And then when we're looking at true spread interval training 529 00:28:31,400 --> 00:28:34,040 Speaker 1: where you're trying to get more of an epigenetic response, 530 00:28:34,400 --> 00:28:36,240 Speaker 1: that's where you want that two to three minutes full 531 00:28:36,280 --> 00:28:39,959 Speaker 1: recovery between each interval. And when people first hear me 532 00:28:40,000 --> 00:28:42,520 Speaker 1: say this, they're like, I do five to eight of those, 533 00:28:42,600 --> 00:28:45,840 Speaker 1: no problem. After two they're like, eh, no more, I 534 00:28:45,840 --> 00:28:48,920 Speaker 1: can't do it any more. So it has to be hard. Yeah, 535 00:28:49,160 --> 00:28:51,600 Speaker 1: the goal is to hit each of those twenty to 536 00:28:51,600 --> 00:28:55,200 Speaker 1: thirty seconds just as hard, if not harder than the 537 00:28:55,320 --> 00:28:56,360 Speaker 1: very first one that you did. 538 00:28:56,800 --> 00:28:59,160 Speaker 2: And that's where you look at the meters on the bike, 539 00:28:59,240 --> 00:29:01,880 Speaker 2: right and see thing that bloody versic chimera has got 540 00:29:01,880 --> 00:29:02,400 Speaker 2: the meters. 541 00:29:02,440 --> 00:29:05,280 Speaker 1: So there's no hiding, right, there's no hiding, and it's 542 00:29:05,280 --> 00:29:09,000 Speaker 1: a good way because I don't think most people know 543 00:29:09,240 --> 00:29:12,160 Speaker 1: how to be that uncomfortable, right, and so you need 544 00:29:12,200 --> 00:29:15,240 Speaker 1: that Q to really understand it. 545 00:29:15,320 --> 00:29:19,080 Speaker 2: I think with this it's like cold water exposure. There's 546 00:29:19,080 --> 00:29:22,479 Speaker 2: physical beneits, but there's a shitload of psychological benefits of 547 00:29:22,520 --> 00:29:26,560 Speaker 2: getting comfortable with being uncomfortable and preparing yourself with for 548 00:29:26,600 --> 00:29:28,680 Speaker 2: the inevitable shit sandwiches of life. 549 00:29:28,800 --> 00:29:32,160 Speaker 1: Right, Yes, exactly, it's all about stress resilience. 550 00:29:32,560 --> 00:29:36,160 Speaker 2: Yeah, yeah, or mesis in accent, no, Jesus, just realize 551 00:29:36,200 --> 00:29:37,560 Speaker 2: the time. There are a couple of things that there's 552 00:29:37,600 --> 00:29:38,840 Speaker 2: more things I want to I want to talk to 553 00:29:38,880 --> 00:29:41,120 Speaker 2: you about if you still have a little bit of time. 554 00:29:41,520 --> 00:29:44,960 Speaker 2: So let's talk about then menopause. When women go through 555 00:29:45,040 --> 00:29:48,640 Speaker 2: menopause and men are going through andropause, so we get 556 00:29:48,680 --> 00:29:52,960 Speaker 2: we get some hormonal changes. What shifts do you recommend 557 00:29:53,000 --> 00:29:53,720 Speaker 2: for each of those? 558 00:29:54,080 --> 00:29:57,920 Speaker 1: Okay, so when we're looking at menopause, I'll define it. So, 559 00:29:58,080 --> 00:30:01,440 Speaker 1: menopause is that one point in time that marks twelve 560 00:30:01,440 --> 00:30:05,200 Speaker 1: months of no periods. The time before that is perimenopause, 561 00:30:05,200 --> 00:30:08,680 Speaker 1: and that's where we see all the menopausal symptoms. For 562 00:30:08,720 --> 00:30:11,960 Speaker 1: the most part, we see the greatest body composition change 563 00:30:11,960 --> 00:30:14,400 Speaker 1: happen about three to four years before that one point 564 00:30:14,400 --> 00:30:19,240 Speaker 1: in time, primarily driven by a decrease in our microbiome diversity. 565 00:30:20,200 --> 00:30:22,160 Speaker 1: So when we're looking at how are we going to 566 00:30:22,200 --> 00:30:26,040 Speaker 1: counter a lot of these things. There was the International 567 00:30:26,120 --> 00:30:29,040 Speaker 1: Menopause Association meeting that was two weeks ago in Chicago, 568 00:30:29,280 --> 00:30:33,200 Speaker 1: and they're reiterating what's in the guidelines. Menopause hormone therapy 569 00:30:33,400 --> 00:30:38,640 Speaker 1: is there primarily for vasomotor symptoms, night sweats, you know, 570 00:30:38,760 --> 00:30:41,080 Speaker 1: some of the more urgent things. It is not there 571 00:30:41,120 --> 00:30:45,800 Speaker 1: for body composition. It's there for we're bone health. If 572 00:30:45,800 --> 00:30:49,120 Speaker 1: you have a risk for osteoporosis, then yes, there's evidence 573 00:30:49,160 --> 00:30:51,760 Speaker 1: to show that using menopause hormone therapy can help with that. 574 00:30:52,840 --> 00:30:55,280 Speaker 1: But when we look at what we need to do 575 00:30:55,400 --> 00:30:59,520 Speaker 1: to improve body composition, cognition, all of these things that 576 00:30:59,560 --> 00:31:02,280 Speaker 1: are change in this period of time that is a 577 00:31:02,320 --> 00:31:06,000 Speaker 1: discernible point in time for aging for women where men 578 00:31:06,120 --> 00:31:10,080 Speaker 1: age more in a linear fashion. We use exercise. So 579 00:31:10,120 --> 00:31:12,320 Speaker 1: when we're looking at exercise, what do we need. We 580 00:31:12,400 --> 00:31:15,440 Speaker 1: need that polarization that we're just talking about with the intensity, 581 00:31:15,760 --> 00:31:19,080 Speaker 1: and we need heavy resistance training because, as I was 582 00:31:19,120 --> 00:31:22,840 Speaker 1: explaining earlier, estrogen is tightly tied to muscle muscle function, 583 00:31:23,200 --> 00:31:25,240 Speaker 1: and one of the first things that goes that people 584 00:31:25,360 --> 00:31:27,520 Speaker 1: are like, oh, I feel squishy and I have no 585 00:31:27,640 --> 00:31:31,320 Speaker 1: power and I feel really weak is because estrogen is flatlining. 586 00:31:31,680 --> 00:31:34,320 Speaker 1: So we want to look for an external stress that's 587 00:31:34,360 --> 00:31:38,120 Speaker 1: going to create a response that induces an adaptation the 588 00:31:38,160 --> 00:31:41,080 Speaker 1: way that estrogen and to some extent, progesterone used to. 589 00:31:41,880 --> 00:31:44,200 Speaker 1: So this is where we're looking at that polarization to 590 00:31:44,280 --> 00:31:48,880 Speaker 1: create epigenetic changes and metabolic shifts to improve insulin insulin 591 00:31:48,880 --> 00:31:52,880 Speaker 1: sensitivity and the uptake of free fatty acids and glucose 592 00:31:52,920 --> 00:31:56,800 Speaker 1: into the skeletal muscle. We also want that heavy resistance 593 00:31:56,840 --> 00:31:58,680 Speaker 1: training so we have more of a lean on the 594 00:31:58,680 --> 00:32:02,880 Speaker 1: central nervous system response because then the central nervous system 595 00:32:03,000 --> 00:32:04,760 Speaker 1: is going, hey, wait a second, we need to lift 596 00:32:04,760 --> 00:32:06,920 Speaker 1: this heavy load. So yeah, we're going to put more 597 00:32:06,960 --> 00:32:11,400 Speaker 1: cetyl coling and in those vesicles for jumping that gap 598 00:32:11,480 --> 00:32:13,160 Speaker 1: junction for depolarization. 599 00:32:13,640 --> 00:32:16,239 Speaker 2: Just sorry, So people understand that, Stacey, because a lot 600 00:32:16,280 --> 00:32:19,760 Speaker 2: of them won't. And acetyl colins in neurotransmitter that's involved 601 00:32:19,800 --> 00:32:23,040 Speaker 2: in muscle contraction with the motor units and stuff like that. 602 00:32:22,960 --> 00:32:27,440 Speaker 1: Right, yeah, exactly, And estrogen usually says, yeah, let's have 603 00:32:27,480 --> 00:32:29,640 Speaker 1: lots of this is CEO cooling right where we need 604 00:32:29,680 --> 00:32:33,760 Speaker 1: it so that the nerve can really affect those muscle fibers. 605 00:32:33,760 --> 00:32:36,680 Speaker 1: But when estrogen starts to fade away, we need something 606 00:32:36,720 --> 00:32:40,400 Speaker 1: else that's going to create that stimulus for So does it. 607 00:32:40,360 --> 00:32:44,960 Speaker 2: Then preferentially negatively affect the motor units? 608 00:32:45,640 --> 00:32:46,280 Speaker 1: Ah? 609 00:32:46,360 --> 00:32:47,440 Speaker 2: Right, that's interesting. 610 00:32:47,520 --> 00:32:49,840 Speaker 1: The decrease in the power is from the lack of 611 00:32:49,880 --> 00:32:53,280 Speaker 1: acetyl cooling for a fast nerve conduction, right, But the 612 00:32:53,400 --> 00:32:56,360 Speaker 1: decrease in strength is because now we have a really 613 00:32:56,440 --> 00:32:58,640 Speaker 1: weak bond between mice and enactin. 614 00:32:59,200 --> 00:33:00,000 Speaker 2: Yeah. 615 00:33:00,360 --> 00:33:03,240 Speaker 1: So if we're using a heavy load to create the stress, 616 00:33:03,400 --> 00:33:05,959 Speaker 1: then those things respond to the heavy load from a 617 00:33:06,080 --> 00:33:10,600 Speaker 1: different mechanism from the nerve and the brain saying hey, 618 00:33:10,760 --> 00:33:14,000 Speaker 1: you know what, we need to be able to lift this. 619 00:33:14,000 --> 00:33:16,360 Speaker 1: This is a stress we need to overcome. How do 620 00:33:16,440 --> 00:33:19,720 Speaker 1: we overcome it, we need to signal myosin boom. You 621 00:33:19,800 --> 00:33:22,640 Speaker 1: need to really really bond strongly to act in because 622 00:33:22,640 --> 00:33:25,120 Speaker 1: we need strength for this load. We need to be 623 00:33:25,160 --> 00:33:29,000 Speaker 1: able to have a really fast depolarization because we need 624 00:33:29,040 --> 00:33:30,680 Speaker 1: to be able to recruit a lot a lot of 625 00:33:30,720 --> 00:33:33,200 Speaker 1: fibers to be able to lift this load. So this 626 00:33:33,240 --> 00:33:35,400 Speaker 1: is why we start to see these changes when we're 627 00:33:35,480 --> 00:33:39,640 Speaker 1: using that external stress instead of estrogen, and the estrogen 628 00:33:39,680 --> 00:33:42,719 Speaker 1: component of menopause hormone therapy doesn't do the same as 629 00:33:42,800 --> 00:33:46,840 Speaker 1: natural estradyl. I don't care if people say that it's bioidentical. 630 00:33:46,960 --> 00:33:50,000 Speaker 1: It just doesn't have the same response because we are 631 00:33:50,040 --> 00:33:54,360 Speaker 1: also having a down regulation of our estrogen receptors, especially 632 00:33:54,400 --> 00:33:59,480 Speaker 1: the estrad alpha receptors that's really central to this whole 633 00:33:59,520 --> 00:34:03,520 Speaker 1: mechanism of strength and power within the skeleton muscle. So 634 00:34:03,760 --> 00:34:05,560 Speaker 1: this is the thing that you know, when we're talking 635 00:34:05,560 --> 00:34:09,640 Speaker 1: about testosterone and the down regulation of testosterone receptors. With 636 00:34:09,719 --> 00:34:12,319 Speaker 1: low T, the same thing is happening, but at a 637 00:34:12,480 --> 00:34:17,000 Speaker 1: greater extent because you have estrogen and progesterine receptors that 638 00:34:17,160 --> 00:34:20,680 Speaker 1: often work together that are also at the same time 639 00:34:20,800 --> 00:34:24,480 Speaker 1: being downregulated. For all these central functions of strength, power, 640 00:34:24,680 --> 00:34:28,760 Speaker 1: body comp conversations with the liver. So when we're looking 641 00:34:28,800 --> 00:34:31,480 Speaker 1: at you know, what are we doing? We need exercise 642 00:34:31,680 --> 00:34:34,239 Speaker 1: to take the place because we need to be able 643 00:34:34,320 --> 00:34:38,520 Speaker 1: to have a different response than what the hormones did 644 00:34:38,560 --> 00:34:40,880 Speaker 1: because we have this change in our estrogen and our 645 00:34:40,920 --> 00:34:42,040 Speaker 1: progesterine receptors. 646 00:34:42,400 --> 00:34:46,320 Speaker 2: That's fascinating shit. So just to summarize to say that, 647 00:34:46,360 --> 00:34:51,080 Speaker 2: I've got that right, eighties the high intensity resistance training, 648 00:34:51,120 --> 00:34:54,399 Speaker 2: So we're looking at heavy loads and particularly when you're 649 00:34:54,680 --> 00:34:57,440 Speaker 2: in you've gone through menopause and then you want to 650 00:34:57,480 --> 00:34:59,880 Speaker 2: be doing that high intensity and of training on this. 651 00:35:00,000 --> 00:35:04,520 Speaker 2: I'm particularly the sprint interval training right, So intensity intensity, 652 00:35:04,560 --> 00:35:06,080 Speaker 2: intensity basically. 653 00:35:05,880 --> 00:35:07,719 Speaker 1: Yep, but you don't have to do a lot of it. 654 00:35:07,800 --> 00:35:10,080 Speaker 1: That's the thing. It's like you're looking at three times 655 00:35:10,120 --> 00:35:12,920 Speaker 1: a week of your resistance training. So I often counsel 656 00:35:12,960 --> 00:35:18,480 Speaker 1: people it's like Monday is your like more your squat focus, right, 657 00:35:18,680 --> 00:35:22,719 Speaker 1: so you're playing in motion for squad and lunges and 658 00:35:22,719 --> 00:35:25,279 Speaker 1: that kind of stuff, and then maybe Wednesdays the push 659 00:35:25,360 --> 00:35:29,600 Speaker 1: pull of upper body, bench press, overhead press, those kinds 660 00:35:29,640 --> 00:35:33,480 Speaker 1: of things, and then Thursday or Friday is the postier 661 00:35:33,640 --> 00:35:36,560 Speaker 1: hinge motion where you might be doing hip thrust or deadlifts. 662 00:35:36,880 --> 00:35:40,200 Speaker 1: Those are your main focus, right, and then you might 663 00:35:40,239 --> 00:35:43,759 Speaker 1: couple one of those with finishing with battle ropes for 664 00:35:43,800 --> 00:35:47,720 Speaker 1: thirty seconds on and two minutes on creating the sprint 665 00:35:47,719 --> 00:35:51,000 Speaker 1: interval from battle ropes or salt bike or something. So 666 00:35:51,040 --> 00:35:53,960 Speaker 1: you're not spending a lot of time doing the work 667 00:35:54,280 --> 00:35:56,960 Speaker 1: throughout the week. You're spending quality time. 668 00:35:57,160 --> 00:36:00,560 Speaker 2: So you're combining, which I like. So you're bigning the 669 00:36:00,640 --> 00:36:06,040 Speaker 2: strength aspect with the high intensity sprint stuff on whether 670 00:36:06,080 --> 00:36:09,160 Speaker 2: it's battle ropes or jumping on a salt bike or 671 00:36:09,160 --> 00:36:11,200 Speaker 2: a versa climber or something like that, and do a 672 00:36:11,239 --> 00:36:15,400 Speaker 2: few sprint intervals, right, so it becomes more time efficient absolutely. 673 00:36:15,480 --> 00:36:17,600 Speaker 1: I mean you can even look at doing explosive kettle 674 00:36:17,600 --> 00:36:20,680 Speaker 1: bill swings if you're not confident, you can do some 675 00:36:20,760 --> 00:36:23,239 Speaker 1: box jumps for thirty seconds really, because you're going to 676 00:36:23,280 --> 00:36:26,239 Speaker 1: get that cliometric high intensity work. Anything that is that 677 00:36:26,440 --> 00:36:29,680 Speaker 1: super high intensity can count as a sprint interval. 678 00:36:30,040 --> 00:36:31,719 Speaker 2: I tell you, did you know one of the most 679 00:36:31,760 --> 00:36:38,480 Speaker 2: horrendous things is a pliometric lunge. Yes, right, doing pliometric 680 00:36:38,560 --> 00:36:42,200 Speaker 2: lunge where you're in that split lunge jumping in the 681 00:36:42,239 --> 00:36:44,799 Speaker 2: airth like do you try that doing that for thirty seconds? 682 00:36:45,640 --> 00:36:45,719 Speaker 1: Like? 683 00:36:46,120 --> 00:36:52,120 Speaker 2: Holy shit? So any tweak then for meals in their fifties, sixties, 684 00:36:52,280 --> 00:36:57,000 Speaker 2: seventies from that particular program, particularly presumably a little bit 685 00:36:57,040 --> 00:37:00,960 Speaker 2: more sort of hypertrophy stuff as well as the other 686 00:37:01,000 --> 00:37:03,400 Speaker 2: because I think the strength and the sprint is equally 687 00:37:03,440 --> 00:37:04,760 Speaker 2: relevant for the meals, right. 688 00:37:04,719 --> 00:37:07,800 Speaker 1: Definitely, And men can do some more Zone two work, 689 00:37:08,000 --> 00:37:11,440 Speaker 1: which is beneficial for metabolic flexibility, which is you know, 690 00:37:11,560 --> 00:37:14,600 Speaker 1: so I would say the three times a week resistance 691 00:37:14,640 --> 00:37:17,600 Speaker 1: training for men, and then you might think about doing 692 00:37:17,960 --> 00:37:21,440 Speaker 1: half an hour maybe sixty minute Zone two one or 693 00:37:21,480 --> 00:37:24,240 Speaker 1: two days a week, but you definitely want to sprinkle 694 00:37:24,239 --> 00:37:25,759 Speaker 1: in some of that sprint stuff at the end of 695 00:37:25,760 --> 00:37:28,160 Speaker 1: one of those resistance trainings. So it's a little bit 696 00:37:28,160 --> 00:37:32,800 Speaker 1: more of the polarization. But adding in that Zone two 697 00:37:32,880 --> 00:37:36,080 Speaker 1: for men, especially when they get to their mid fifties onwards. 698 00:37:36,320 --> 00:37:38,719 Speaker 2: Yeah, yeah, and very cool. And that's my sort of 699 00:37:38,719 --> 00:37:41,160 Speaker 2: program at the minute is a couple of sessions of 700 00:37:41,239 --> 00:37:44,640 Speaker 2: Zone two just thirty minutes on Norwegian four by four 701 00:37:45,320 --> 00:37:48,839 Speaker 2: and this sprints, the sixty second sprints, and then I'll 702 00:37:48,880 --> 00:37:52,080 Speaker 2: do three CrossFit and try and get our two CrossFit 703 00:37:52,160 --> 00:37:54,520 Speaker 2: and maybe three of my own strength stuff in my gym. 704 00:37:54,600 --> 00:37:57,120 Speaker 2: But that kind of covers all the bass from what 705 00:37:57,120 --> 00:37:58,160 Speaker 2: you're talking about there. 706 00:37:58,480 --> 00:38:01,080 Speaker 1: Now you have to add in Burbie box jumps or 707 00:38:01,120 --> 00:38:03,920 Speaker 1: Burpie broad jumps, because those things awful. 708 00:38:05,239 --> 00:38:07,239 Speaker 2: I get enough of those acrossfit, I can tell you. 709 00:38:07,800 --> 00:38:14,160 Speaker 2: Let's for the last few minutes. Nutrition the big rocks. 710 00:38:14,600 --> 00:38:19,360 Speaker 2: What's your view? Are we eating enough protein? And what's 711 00:38:19,400 --> 00:38:23,520 Speaker 2: your recommendations on it, particularly as we get older. I 712 00:38:23,560 --> 00:38:26,200 Speaker 2: think we're probably dialed in on this one. 713 00:38:26,440 --> 00:38:29,400 Speaker 1: Yeah, So I like to remind people that the recommended 714 00:38:29,480 --> 00:38:33,320 Speaker 1: daily allowance that we see circulating on protein is based 715 00:38:33,360 --> 00:38:37,080 Speaker 1: on the very least amount that you need to eat 716 00:38:37,160 --> 00:38:38,480 Speaker 1: to prevent malnutrition. 717 00:38:38,960 --> 00:38:43,040 Speaker 2: Yes, right, and it's based on bullshit nitrogen studies as 718 00:38:43,040 --> 00:38:45,680 Speaker 2: well from fifty years ago, right, exactly right. 719 00:38:46,160 --> 00:38:48,360 Speaker 1: So we start looking at some of the newer research 720 00:38:48,440 --> 00:38:51,720 Speaker 1: and we see that one point six grams per kilogram 721 00:38:52,400 --> 00:38:56,280 Speaker 1: of fat free mass is the bare minimum for active women, 722 00:38:56,880 --> 00:38:59,919 Speaker 1: and we see that that's pretty on power for actual 723 00:39:00,040 --> 00:39:04,000 Speaker 1: of men as well, But as we get older, especially 724 00:39:04,239 --> 00:39:06,879 Speaker 1: for women who are in their forties, but for men 725 00:39:06,920 --> 00:39:09,879 Speaker 1: that are in their mid to late fifties that eats 726 00:39:10,000 --> 00:39:12,839 Speaker 1: up to around two to two point three grams as 727 00:39:12,840 --> 00:39:14,200 Speaker 1: a bare minimum. 728 00:39:13,719 --> 00:39:16,280 Speaker 2: Fat free mass or of overall body weight. 729 00:39:16,360 --> 00:39:18,000 Speaker 1: Fat free fat free. 730 00:39:18,080 --> 00:39:21,600 Speaker 2: Right, So if somebody doesn't know they're fat free mass, 731 00:39:22,320 --> 00:39:25,719 Speaker 2: and they're like, hey, I weigh seventy kilos, what does 732 00:39:25,760 --> 00:39:26,600 Speaker 2: that mean for me? 733 00:39:27,239 --> 00:39:29,880 Speaker 1: Yeah, I still tell them go and get a Dexa. 734 00:39:32,000 --> 00:39:35,000 Speaker 1: But the thing about the dex is, I want people 735 00:39:35,000 --> 00:39:39,040 Speaker 1: to pay more attention to the vat yes, yeah, not 736 00:39:39,160 --> 00:39:42,160 Speaker 1: so much body percent body fat because that doesn't really. 737 00:39:42,040 --> 00:39:44,120 Speaker 2: Tell you, right yeah, yeah, So just for the listeners 738 00:39:44,120 --> 00:39:46,719 Speaker 2: to that is your visceral fat. This is the fact 739 00:39:46,800 --> 00:39:49,600 Speaker 2: that you cannot pinch some stuff around your organs that 740 00:39:50,840 --> 00:39:53,640 Speaker 2: produces its own the hormones, and that shit kills you. 741 00:39:53,880 --> 00:39:57,719 Speaker 1: It does. Like I've been working with a few retired 742 00:39:57,719 --> 00:40:01,359 Speaker 1: professional athletes and they're like on lane, you know, they 743 00:40:01,360 --> 00:40:03,960 Speaker 1: get their Dexa and for the women, they're around that 744 00:40:04,160 --> 00:40:06,840 Speaker 1: seventeen percent, and for the men, they're sitting around that 745 00:40:07,040 --> 00:40:11,640 Speaker 1: thirteen percent, but they're way above one hundred give a 746 00:40:11,760 --> 00:40:17,800 Speaker 1: centimeters for their thecerialet. All right, it's bad habits from 747 00:40:17,880 --> 00:40:20,080 Speaker 1: racing and all the stuff that you've been eating and 748 00:40:20,160 --> 00:40:21,520 Speaker 1: the fact that you're not paying attention. 749 00:40:22,080 --> 00:40:25,319 Speaker 2: You can't talk on a bad diet, particularly long term. Right. 750 00:40:26,040 --> 00:40:30,080 Speaker 2: It's that particularly with the athletes and the gatoriad and 751 00:40:30,120 --> 00:40:33,600 Speaker 2: all of that stuff, that that shit catches up with 752 00:40:33,640 --> 00:40:34,160 Speaker 2: you invention. 753 00:40:34,280 --> 00:40:37,359 Speaker 1: Yeah, and then they're wondering why their blood lipits are 754 00:40:37,400 --> 00:40:39,600 Speaker 1: all off. On Mike, it's because of this. So if 755 00:40:39,600 --> 00:40:42,560 Speaker 1: you get a DEXA, pay attention to the visceral fat. 756 00:40:43,040 --> 00:40:45,480 Speaker 1: And I really don't want people to go, oh, I'm 757 00:40:45,600 --> 00:40:49,919 Speaker 1: ninety nine, I'm below the hundred mark. Now fifty two 758 00:40:50,080 --> 00:40:52,239 Speaker 1: is where we really start to see an increase risk. 759 00:40:52,760 --> 00:40:55,440 Speaker 1: So we want to be about fifty years below to 760 00:40:55,480 --> 00:40:56,000 Speaker 1: be healthy. 761 00:40:56,239 --> 00:40:59,919 Speaker 2: Okay, cool, and I recommend it everybody gets a Texas count. 762 00:41:00,320 --> 00:41:03,440 Speaker 2: I'm always talking to my listeners about this stuff. And 763 00:41:03,880 --> 00:41:05,360 Speaker 2: now the other thing I want to talk about in 764 00:41:05,680 --> 00:41:09,480 Speaker 2: nutrition is that so you're you're personally a vegan chi, 765 00:41:11,560 --> 00:41:16,759 Speaker 2: so your plant stay that I always it always confuses me, right, Okay, 766 00:41:16,840 --> 00:41:20,239 Speaker 2: I'll explain, So you explain what you mean by it, 767 00:41:20,280 --> 00:41:23,920 Speaker 2: because different people mean different things by plant bass. Yeah. 768 00:41:24,040 --> 00:41:26,960 Speaker 1: So if we look at the history, vegan started as 769 00:41:27,040 --> 00:41:29,759 Speaker 1: kind of like a cult, and in my hometown, of 770 00:41:29,800 --> 00:41:30,520 Speaker 1: San Francisco. 771 00:41:31,000 --> 00:41:32,920 Speaker 2: Yeah, oh yes, there's lots of those. 772 00:41:33,480 --> 00:41:36,520 Speaker 1: Where it's like, okay, we all ascribe to absolutely no 773 00:41:36,600 --> 00:41:39,439 Speaker 1: animal products, no leather, no honey, nothing that has any 774 00:41:39,640 --> 00:41:42,640 Speaker 1: thing that's going to damage any kind of animal, And 775 00:41:42,680 --> 00:41:44,560 Speaker 1: so that kind of got a bad rap. So then 776 00:41:44,600 --> 00:41:48,320 Speaker 1: as we move forward, veganism became more associated with people 777 00:41:48,360 --> 00:41:51,279 Speaker 1: who just didn't need animal products, didn't matter if they 778 00:41:51,280 --> 00:41:53,920 Speaker 1: were leather, eight honey or whatever. When we look at 779 00:41:53,960 --> 00:41:58,080 Speaker 1: plant based, that means that you're eating primarily plants, but 780 00:41:58,160 --> 00:42:00,680 Speaker 1: you might have some dairy, or on ad occasion, you 781 00:42:00,760 --> 00:42:02,640 Speaker 1: might have fish and might maybe have a little bit 782 00:42:02,680 --> 00:42:05,959 Speaker 1: of meat as an accent. Me based with a little 783 00:42:05,960 --> 00:42:09,560 Speaker 1: bit of dairy. And the only reason is like when 784 00:42:09,600 --> 00:42:12,360 Speaker 1: I grew up in San Francisco and I work for 785 00:42:12,400 --> 00:42:14,920 Speaker 1: Friends of the River as my high school internship, I 786 00:42:14,960 --> 00:42:17,799 Speaker 1: went to a pig slaughterhouse as a biology field trip. 787 00:42:17,880 --> 00:42:21,640 Speaker 1: Like there's all these things that I just visceerially cannot 788 00:42:21,719 --> 00:42:24,719 Speaker 1: eat any kind of meat, right, But I also know 789 00:42:24,800 --> 00:42:27,960 Speaker 1: I need more variety in the protein that I have, 790 00:42:28,160 --> 00:42:31,520 Speaker 1: so I'll do a little bit of organic dairy. Living 791 00:42:31,520 --> 00:42:33,920 Speaker 1: in New Zealand much better than in the state. 792 00:42:34,120 --> 00:42:38,560 Speaker 2: And the chemical composition of the dairy is very different 793 00:42:38,600 --> 00:42:40,239 Speaker 2: down this neck of the woods than it is in 794 00:42:40,280 --> 00:42:43,399 Speaker 2: the States, and this is why there is a lot 795 00:42:43,440 --> 00:42:47,840 Speaker 2: of confusing literature about diry and particularly for cardiovascular health. 796 00:42:48,120 --> 00:42:50,520 Speaker 2: And you can kind of summarize it is dirty for 797 00:42:50,600 --> 00:42:54,640 Speaker 2: the United States, bad for your cardiovascular health, dirty from Europe, 798 00:42:54,760 --> 00:42:56,880 Speaker 2: and down in this neck of the woods good for 799 00:42:56,920 --> 00:42:59,880 Speaker 2: your cardiovascular health. Because the car is eating a shitload 800 00:42:59,880 --> 00:43:04,239 Speaker 2: of grass here has different produces, different fatty acids, which 801 00:43:04,280 --> 00:43:07,840 Speaker 2: they are beneficial, whereas when they're on feed lots in 802 00:43:07,880 --> 00:43:11,560 Speaker 2: the United States, it's completely different, and it's so it's 803 00:43:11,880 --> 00:43:14,239 Speaker 2: Dirty's not the same. It is not the same, and 804 00:43:14,280 --> 00:43:16,399 Speaker 2: meat's not the same in those two places either. 805 00:43:16,480 --> 00:43:18,840 Speaker 1: Right, if you want to know, just drive down the 806 00:43:18,880 --> 00:43:22,160 Speaker 1: five from San Francisco to La and Dry by Hollister 807 00:43:22,800 --> 00:43:25,200 Speaker 1: and you will smell the feed lots and you will 808 00:43:25,440 --> 00:43:29,400 Speaker 1: feel the fear and stress of those animals. It is awful. 809 00:43:29,880 --> 00:43:32,560 Speaker 1: The whole food system in the States, the general mass 810 00:43:32,560 --> 00:43:34,960 Speaker 1: produced food system in the States, I think is another 811 00:43:35,000 --> 00:43:38,320 Speaker 1: reason why we have such major health issues in that country. 812 00:43:38,400 --> 00:43:41,160 Speaker 2: Yeah. Oh look, I'm completely aligned with. 813 00:43:41,160 --> 00:43:45,719 Speaker 3: Too, So you you are more plant bist, more from 814 00:43:45,760 --> 00:43:48,960 Speaker 3: an ethical perspective and not from a this is the 815 00:43:49,000 --> 00:43:53,040 Speaker 3: optimal nutritional diet, correct, right, okay. 816 00:43:52,800 --> 00:43:57,960 Speaker 1: But also because of the gut microbiome aspects of eating. 817 00:43:57,840 --> 00:44:00,200 Speaker 2: More plain fiber yep, yep. 818 00:44:00,480 --> 00:44:03,719 Speaker 1: Many many different colors of plants as you can. I 819 00:44:03,880 --> 00:44:07,160 Speaker 1: tell people, Look, we look at it as lots of 820 00:44:07,160 --> 00:44:10,719 Speaker 1: different colorful fruit and vege, whole grains. Really know where 821 00:44:10,719 --> 00:44:13,560 Speaker 1: all that stuff comes from. And then you're accenting with 822 00:44:13,719 --> 00:44:17,799 Speaker 1: animal products for increased protein content. But if you don't 823 00:44:17,800 --> 00:44:20,360 Speaker 1: want to go the animal product route, you can also 824 00:44:20,400 --> 00:44:23,960 Speaker 1: get really good proaching from all the different varieties of 825 00:44:24,040 --> 00:44:26,440 Speaker 1: plants that you can have. So it's neither one or 826 00:44:26,480 --> 00:44:29,919 Speaker 1: the other. It's more of a personal choice. As long 827 00:44:29,960 --> 00:44:32,920 Speaker 1: as you are getting your protein needs and a really 828 00:44:33,000 --> 00:44:36,400 Speaker 1: good diversity for your gut. Those are the two critical 829 00:44:36,440 --> 00:44:38,920 Speaker 1: things that I want people to understand about nutrition. 830 00:44:39,280 --> 00:44:41,960 Speaker 2: Yeah, yeah, I look, my view on nutrition is reasonably 831 00:44:42,000 --> 00:44:45,600 Speaker 2: similar apart from the more meat that ethically you've got 832 00:44:45,640 --> 00:44:48,280 Speaker 2: me kneeled to the cross, right, you get no arguments 833 00:44:48,320 --> 00:44:52,680 Speaker 2: from me whatsoever around that. I fully agree that the 834 00:44:52,840 --> 00:44:56,480 Speaker 2: majority of your diet should be plants and variety, because 835 00:44:56,520 --> 00:44:58,919 Speaker 2: I think the issue is there's a lot of people 836 00:44:58,920 --> 00:45:02,880 Speaker 2: who eat really healthy, but it's very narrow and the CEM, 837 00:45:03,840 --> 00:45:07,359 Speaker 2: you know, six or seven meals every single week. And 838 00:45:07,600 --> 00:45:12,800 Speaker 2: what we know about the microbiome is its diversity, especially 839 00:45:12,840 --> 00:45:13,560 Speaker 2: as you. 840 00:45:13,400 --> 00:45:15,480 Speaker 1: Eat it, right, Yes, for sure. 841 00:45:16,200 --> 00:45:19,239 Speaker 2: What about fermented foods, where do they play? Because I'm 842 00:45:19,239 --> 00:45:21,920 Speaker 2: a bit of a fan in those, and they appear 843 00:45:22,040 --> 00:45:25,359 Speaker 2: from my reading as the literature is that they're the 844 00:45:25,480 --> 00:45:30,960 Speaker 2: fertilizer for the microbiome that helps the different species coming in. 845 00:45:31,040 --> 00:45:32,880 Speaker 2: You bring in lots of fiber and plant foods and 846 00:45:32,880 --> 00:45:36,879 Speaker 2: that then feeds them. So it's that kind of combination. Yes, 847 00:45:36,920 --> 00:45:39,279 Speaker 2: that is really critical, right for sure. 848 00:45:39,480 --> 00:45:43,840 Speaker 1: Not buying over the counter prebiotics and phybiotics. You no 849 00:45:44,080 --> 00:45:48,239 Speaker 1: fermented foods and fiery veggies and fruit, that's the way 850 00:45:48,280 --> 00:45:51,719 Speaker 1: you go. I've recently worked with a few athletes who 851 00:45:51,760 --> 00:45:55,480 Speaker 1: have had some really bad seed official infections, right, and 852 00:45:55,719 --> 00:45:57,839 Speaker 1: if you get it once, you're more predisposed to get 853 00:45:57,840 --> 00:46:00,759 Speaker 1: it again, and they get put on specific antibiotics that 854 00:46:00,840 --> 00:46:04,160 Speaker 1: kill everything. Doctors have been like, oh, well, you should 855 00:46:04,160 --> 00:46:09,399 Speaker 1: take these prebioducts and probioducts. I'm like no, because one 856 00:46:09,600 --> 00:46:13,160 Speaker 1: they're manufactured and it's generally by two or three different companies. 857 00:46:13,280 --> 00:46:16,799 Speaker 1: It's always the same strain and you don't have the 858 00:46:16,920 --> 00:46:20,879 Speaker 1: chance to regrow really good diversity if you're relying on 859 00:46:21,280 --> 00:46:25,680 Speaker 1: pill products. We want fermented foods, we want lots of fiber, 860 00:46:25,920 --> 00:46:28,759 Speaker 1: and this is how you rebuild You got microbiome and 861 00:46:28,880 --> 00:46:32,279 Speaker 1: can help prevent every occurrence of that seediff. And it's 862 00:46:32,480 --> 00:46:35,680 Speaker 1: really interesting because they're so used to eating the same things, 863 00:46:35,719 --> 00:46:39,319 Speaker 1: the same safe foods, the same things that they train on, 864 00:46:39,600 --> 00:46:42,440 Speaker 1: and it does them no good. So increasing the variety 865 00:46:42,600 --> 00:46:46,000 Speaker 1: is a big ask for a lot of people who 866 00:46:46,000 --> 00:46:48,680 Speaker 1: are so focused on unquote eating clean because they have 867 00:46:48,760 --> 00:46:50,720 Speaker 1: these safe foods and they want to stay in that box. 868 00:46:50,840 --> 00:46:53,239 Speaker 1: But you're right, you got to expand you got to 869 00:46:53,239 --> 00:46:54,760 Speaker 1: eat a lot of different things. 870 00:46:55,120 --> 00:46:58,399 Speaker 2: Yeah. And I've got two different sheets that I give 871 00:46:58,480 --> 00:47:02,560 Speaker 2: to people. For people here plant based or vegetarian, thirty 872 00:47:02,560 --> 00:47:05,839 Speaker 2: food thirty different foods a week and those who are 873 00:47:06,200 --> 00:47:08,600 Speaker 2: variety and eat animal foods, you gotta eat forty, but 874 00:47:08,680 --> 00:47:10,880 Speaker 2: only ten are allowed to be animal foods. And you 875 00:47:10,960 --> 00:47:13,279 Speaker 2: got to tick a lot of different colors as well, 876 00:47:13,320 --> 00:47:16,000 Speaker 2: because that's critical. Then you're getting the rat And do 877 00:47:16,040 --> 00:47:18,440 Speaker 2: you know what what I find with people is that 878 00:47:18,760 --> 00:47:22,080 Speaker 2: they then start to have to add in more herbs 879 00:47:22,400 --> 00:47:26,120 Speaker 2: or herbs, as you would say that, because you're trying 880 00:47:26,120 --> 00:47:29,600 Speaker 2: to eat thirty different plants. It's frigging difficult, so you 881 00:47:29,719 --> 00:47:33,680 Speaker 2: add in more herbs. And herbs are so good. It's 882 00:47:34,000 --> 00:47:38,320 Speaker 2: so many levels. At a cellular level, they're really wonderful foods. 883 00:47:38,840 --> 00:47:44,160 Speaker 2: Anything that I shouldn't have asked you that is burning 884 00:47:44,160 --> 00:47:47,279 Speaker 2: in your head to get out just as we finish up. 885 00:47:47,840 --> 00:47:52,360 Speaker 1: Sunshine Sadamin d Ah, Yes, super important. 886 00:47:52,560 --> 00:47:55,920 Speaker 2: I'm a big fan, and I think there is levels 887 00:47:55,920 --> 00:48:00,279 Speaker 2: of vitamin D insufficiency and deficiency down in our neck 888 00:48:00,280 --> 00:48:02,920 Speaker 2: of the woods down here as there is in Ireland 889 00:48:02,960 --> 00:48:05,280 Speaker 2: and Scotland where the sun doesn't bloody shine. 890 00:48:05,480 --> 00:48:08,399 Speaker 1: Yeah, and the fact that in the summertime people are 891 00:48:08,400 --> 00:48:11,360 Speaker 1: either inside and air conditioning so they're not out, or 892 00:48:11,400 --> 00:48:14,399 Speaker 1: they're outside with hats and sunscreens in top. So there's 893 00:48:14,440 --> 00:48:18,959 Speaker 1: a significant amount of vitamin D deficiency. And we're seeing 894 00:48:19,000 --> 00:48:22,239 Speaker 1: the norm shifting lower because everyone's deficient in it. But 895 00:48:22,280 --> 00:48:24,759 Speaker 1: we see how important it is, especially as we get 896 00:48:24,760 --> 00:48:28,160 Speaker 1: older and we're looking at maintaining bone health. We're seeing 897 00:48:28,320 --> 00:48:32,360 Speaker 1: supplementing calcium and vitamin D primarily through foods and not 898 00:48:32,480 --> 00:48:35,760 Speaker 1: through are like over the counter like pills and stuff, 899 00:48:35,800 --> 00:48:38,600 Speaker 1: because it doesn't really do much. So you're looking at 900 00:48:38,640 --> 00:48:41,880 Speaker 1: more mushrooms, you're looking at fortified eggs, you're looking at 901 00:48:42,640 --> 00:48:45,520 Speaker 1: are calcium rich foods that can be anywhere from dairy 902 00:48:45,560 --> 00:48:49,040 Speaker 1: to kale, whatever it is. But it helps, especially for 903 00:48:49,120 --> 00:48:51,320 Speaker 1: people who don't have an appetite and so they're starting 904 00:48:51,360 --> 00:48:53,239 Speaker 1: to lose weight and bone density because they don't have 905 00:48:53,280 --> 00:48:57,400 Speaker 1: an appetite. Put that in there because it helps maintain bone, 906 00:48:57,440 --> 00:49:01,680 Speaker 1: it helps maintain immunity, it helps mass. So there's so 907 00:49:01,880 --> 00:49:05,359 Speaker 1: many things that people are just remiss because they are 908 00:49:05,400 --> 00:49:07,960 Speaker 1: following the guidelines to not get skin cancer. 909 00:49:08,080 --> 00:49:11,040 Speaker 2: But then and low vinamin D increases the risk of 910 00:49:11,080 --> 00:49:13,240 Speaker 2: almost every cancer other than skin cancer. 911 00:49:13,760 --> 00:49:13,920 Speaker 1: Right. 912 00:49:14,040 --> 00:49:17,799 Speaker 2: And depression, yeah, yeah, big time. And depression yeah absolutely, 913 00:49:17,920 --> 00:49:20,279 Speaker 2: And I think we should stop calling it a bitom. 914 00:49:20,320 --> 00:49:23,680 Speaker 2: And it's a steroid hormone, really sure, and it activated. 915 00:49:23,640 --> 00:49:26,279 Speaker 2: It's about three hundred genes that we know of, so 916 00:49:26,400 --> 00:49:29,400 Speaker 2: it is huguely important. So get out and get some 917 00:49:29,480 --> 00:49:32,960 Speaker 2: sunshine people, right, not too much. It's it's hormesis. It's 918 00:49:32,960 --> 00:49:36,360 Speaker 2: hormesis in action. Right. We started with hormesis with Phinny 919 00:49:36,400 --> 00:49:37,359 Speaker 2: SWI hormesis. 920 00:49:37,640 --> 00:49:39,759 Speaker 1: I love it. It's great. I'm looking forward to your 921 00:49:39,800 --> 00:49:41,480 Speaker 1: lab because they want to see what comes out of it. 922 00:49:41,640 --> 00:49:44,560 Speaker 2: Yeah, no, that will be very Actually we need to 923 00:49:44,640 --> 00:49:46,160 Speaker 2: chat Me and Grant need to chat about you and 924 00:49:46,200 --> 00:49:49,160 Speaker 2: get you involved in some research around hormesis because there's 925 00:49:49,160 --> 00:49:51,920 Speaker 2: going to be some exciting stuff. So, Stacy, this has 926 00:49:51,960 --> 00:49:56,680 Speaker 2: been friggin awesome. It's been a tod force around exercise. 927 00:49:56,719 --> 00:50:01,279 Speaker 2: And the brilliant thing is that you You're a world 928 00:50:01,400 --> 00:50:05,480 Speaker 2: expert on the differences between men and women and particularly 929 00:50:05,520 --> 00:50:08,360 Speaker 2: those life stages. So I'm sure our listeners will have 930 00:50:08,360 --> 00:50:11,480 Speaker 2: about a shit heap out of this. Where can people 931 00:50:11,600 --> 00:50:15,160 Speaker 2: go to find out more about sort of programs you run, 932 00:50:15,320 --> 00:50:18,320 Speaker 2: your books, those sorts of things following you on socials, 933 00:50:18,400 --> 00:50:19,040 Speaker 2: all that stuff. 934 00:50:19,120 --> 00:50:21,640 Speaker 1: For the quick hit, I always direct people to Instagram 935 00:50:22,400 --> 00:50:25,319 Speaker 1: because we put out information. I say wee because it's 936 00:50:25,360 --> 00:50:27,960 Speaker 1: a team. I can't do it all good information and 937 00:50:28,040 --> 00:50:31,400 Speaker 1: links and all the stuff that's coming up. But for 938 00:50:31,840 --> 00:50:34,719 Speaker 1: like the courses of the books, the programs that I've 939 00:50:34,760 --> 00:50:38,680 Speaker 1: collaborated on, new stuff that's coming out, list of my research, 940 00:50:38,920 --> 00:50:42,560 Speaker 1: list of the advocacy stuff like the DC projects that 941 00:50:42,600 --> 00:50:46,880 Speaker 1: we have to push the Joe Biden's Women's Health Initiative 942 00:50:46,960 --> 00:50:50,080 Speaker 1: and closing the gender gap. All of that stuff is 943 00:50:50,239 --> 00:50:54,160 Speaker 1: on the doctor Stacey Simm's website. Just trying to be 944 00:50:54,280 --> 00:50:56,960 Speaker 1: transparent with all the stuff that I'm doing to improve 945 00:50:57,000 --> 00:50:58,759 Speaker 1: the information that gets pushed out. 946 00:50:59,239 --> 00:51:03,239 Speaker 2: And that's doctor st c Simms dot com and it's 947 00:51:03,280 --> 00:51:04,719 Speaker 2: Stacy without an E. 948 00:51:04,920 --> 00:51:07,400 Speaker 1: Correct Sims without two ms. 949 00:51:07,800 --> 00:51:11,360 Speaker 2: Okay, so S T I C Y s I M 950 00:51:11,960 --> 00:51:17,239 Speaker 2: S one M. Yeah, very cool Stacy Simms with with 951 00:51:17,719 --> 00:51:21,359 Speaker 2: NOE and one M. This has been freaking awesome. Thank 952 00:51:21,400 --> 00:51:24,200 Speaker 2: you for your time and your expertise, and keep doing 953 00:51:24,200 --> 00:51:27,400 Speaker 2: your ship and I look forward to collaborating with you 954 00:51:27,440 --> 00:51:29,600 Speaker 2: a little bit with the mass Slab. It is exciting 955 00:51:29,600 --> 00:51:32,600 Speaker 2: that you're over there at Auckland just next door. Are 956 00:51:32,640 --> 00:51:34,319 Speaker 2: pretty close to Grant. Yeah. 957 00:51:34,920 --> 00:51:36,719 Speaker 1: Small world down here, small. 958 00:51:36,520 --> 00:51:38,680 Speaker 2: World, Yes, thank you. 959 00:51:38,760 --> 00:51:39,080 Speaker 1: Thanks