1 00:00:01,800 --> 00:00:02,840 Speaker 1: This is my legacy. 2 00:00:03,240 --> 00:00:06,960 Speaker 2: In this week's Bonus Drop, doctor Gabrielle Lyatt, the creator 3 00:00:07,000 --> 00:00:10,200 Speaker 2: of muscle centric Medicine, steps beyond the gym and into 4 00:00:10,200 --> 00:00:14,680 Speaker 2: the places where strength is really built inside family, motherhood 5 00:00:14,880 --> 00:00:17,520 Speaker 2: and the everyday moments that shape who our children. 6 00:00:17,560 --> 00:00:17,880 Speaker 3: Become. 7 00:00:18,680 --> 00:00:21,480 Speaker 2: Joined by her sister Mattie, they open up about how 8 00:00:21,600 --> 00:00:24,680 Speaker 2: parenting reveals who we are and why raising strong humans 9 00:00:24,680 --> 00:00:26,560 Speaker 2: starts long before adulthood. 10 00:00:26,960 --> 00:00:31,080 Speaker 4: Let's jump in, Gabrielle, you didn't just become passionate about 11 00:00:31,120 --> 00:00:33,800 Speaker 4: fitness as an adult. You grew up in a family 12 00:00:33,840 --> 00:00:37,440 Speaker 4: that modeled an active lifestyle and wellness before it was trendy. 13 00:00:38,120 --> 00:00:40,159 Speaker 4: How did that shape you from a young age and 14 00:00:40,200 --> 00:00:42,680 Speaker 4: did it influence how you approach your patience today. 15 00:00:43,080 --> 00:00:47,960 Speaker 5: I think it's so fascinating that we tend to embody 16 00:00:47,960 --> 00:00:51,680 Speaker 5: our experiences, and those experiences that we have as children 17 00:00:52,000 --> 00:00:53,720 Speaker 5: really shape our lives, and I think that we can 18 00:00:53,760 --> 00:00:56,720 Speaker 5: all attest to that. And from a very young age, 19 00:00:56,960 --> 00:00:59,880 Speaker 5: strength was part of my language. It was never this 20 00:01:00,080 --> 00:01:04,160 Speaker 5: thing that couldn't be obtained. It was never scary. It 21 00:01:04,319 --> 00:01:08,600 Speaker 5: was easier to do hard things than it was to 22 00:01:08,640 --> 00:01:12,640 Speaker 5: not And because of that framework, when I went into medicine. 23 00:01:13,400 --> 00:01:16,039 Speaker 5: My mission and my mission still to this day, is 24 00:01:16,120 --> 00:01:18,360 Speaker 5: I believe the world can be stronger and more resilient, 25 00:01:18,880 --> 00:01:20,760 Speaker 5: and I believe that can be our first language. 26 00:01:21,280 --> 00:01:21,480 Speaker 3: You know. 27 00:01:22,840 --> 00:01:27,240 Speaker 5: So there's viilpa, which is that vigorous activity us spread 28 00:01:27,240 --> 00:01:30,560 Speaker 5: throughout the day. And then you know, like this is 29 00:01:30,600 --> 00:01:33,280 Speaker 5: really funny. My sister and I, Maddie, we hate to 30 00:01:33,319 --> 00:01:35,280 Speaker 5: go visit our dad. And you're gonna tell you why. 31 00:01:36,160 --> 00:01:38,080 Speaker 5: So my dad was just here. He lives in Ecuador, 32 00:01:38,480 --> 00:01:41,440 Speaker 5: and I was like, Dad, you know, I couldn't get 33 00:01:41,440 --> 00:01:43,160 Speaker 5: a hold of you. It took you so long, you know, 34 00:01:43,160 --> 00:01:45,640 Speaker 5: how'd you get to the airport? And this was an Ecuador. 35 00:01:45,680 --> 00:01:49,280 Speaker 5: He's like, I walked, So he walks if it's under 36 00:01:49,320 --> 00:01:53,280 Speaker 5: four hours, he walks, wow, Well or not? 37 00:01:53,360 --> 00:01:53,760 Speaker 2: Do not? 38 00:01:54,160 --> 00:01:56,240 Speaker 5: We do not like to go visit him, because that 39 00:01:56,400 --> 00:02:00,320 Speaker 5: is not fun for anybody. But I just, you know, 40 00:02:00,520 --> 00:02:03,200 Speaker 5: I highlight this because it doesn't have to be that 41 00:02:03,320 --> 00:02:07,240 Speaker 5: extreme either. There are always ways to evidence or very 42 00:02:07,240 --> 00:02:09,760 Speaker 5: practical takeaways, which I cover in the playbooks. So the playbook, 43 00:02:09,800 --> 00:02:12,200 Speaker 5: by the way, is the book that I wanted to write. 44 00:02:12,320 --> 00:02:15,320 Speaker 5: It's protocols, it's how to it's how to think, how 45 00:02:15,360 --> 00:02:18,639 Speaker 5: to move, how to eat, how to recover without all 46 00:02:18,639 --> 00:02:21,720 Speaker 5: the fluff. And you don't have to be an advanced 47 00:02:21,800 --> 00:02:23,960 Speaker 5: gym person to understand. But what you do have to 48 00:02:24,040 --> 00:02:27,519 Speaker 5: understand is that muscle is the organ of longevity and strength. 49 00:02:27,800 --> 00:02:30,679 Speaker 5: It's not a luxury. Strength is a responsibility. 50 00:02:31,120 --> 00:02:38,120 Speaker 3: Maddie. While Gabrielle challenges the medical establishment, you're examining another 51 00:02:38,240 --> 00:02:43,880 Speaker 3: kind of system, criminal justice. You've shared our studying systems 52 00:02:43,919 --> 00:02:48,720 Speaker 3: has completely changed how you think about raising your own family. 53 00:02:49,520 --> 00:02:50,560 Speaker 3: What's that connection? 54 00:02:51,120 --> 00:02:53,119 Speaker 6: Well, I can tell you. So I am what's called 55 00:02:53,120 --> 00:02:56,880 Speaker 6: a procedural justice scholar. So I focus on face to 56 00:02:56,919 --> 00:03:02,560 Speaker 6: face interactions between police and communities, predominantly criminalized communities. I've 57 00:03:02,560 --> 00:03:04,560 Speaker 6: done a lot of work with drug dealing, gang members, 58 00:03:04,600 --> 00:03:08,920 Speaker 6: and sex workers. But I think one very important takeaway 59 00:03:08,960 --> 00:03:11,360 Speaker 6: that I've learned from the criminal justice training is this 60 00:03:11,440 --> 00:03:14,480 Speaker 6: concept of procedural justice that can be applied both in 61 00:03:14,600 --> 00:03:19,280 Speaker 6: any interaction. And Procedural justice basically states that if during 62 00:03:19,320 --> 00:03:23,559 Speaker 6: face to face interactions, you treat people with fairness, respect, neutrality, 63 00:03:23,720 --> 00:03:27,880 Speaker 6: and the most important is participation. Where people can communicate 64 00:03:27,919 --> 00:03:31,000 Speaker 6: together and people can give their side of the story, 65 00:03:31,280 --> 00:03:34,240 Speaker 6: you can establish a really strong relationship and one that 66 00:03:34,400 --> 00:03:38,680 Speaker 6: feels fair on both sides, and the goal, of course 67 00:03:38,720 --> 00:03:41,360 Speaker 6: of or even parenting or anything. 68 00:03:41,760 --> 00:03:42,720 Speaker 4: It's this idea of. 69 00:03:42,680 --> 00:03:44,920 Speaker 6: Achieving compliance, right, like we all want to come to 70 00:03:45,200 --> 00:03:49,800 Speaker 6: an agreement, and you actually increase the levels of compliance 71 00:03:49,960 --> 00:03:52,480 Speaker 6: even if the outcome for say your child is not 72 00:03:52,640 --> 00:03:56,800 Speaker 6: what they want, if you demonstrate what we call procedural justice. 73 00:03:56,840 --> 00:03:59,000 Speaker 6: And so I've actually incorporated a lot of those tenants 74 00:03:59,080 --> 00:04:02,320 Speaker 6: into my home. And I wouldn't say my kids are 75 00:04:02,360 --> 00:04:05,200 Speaker 6: compliant all the time, but we have a we have 76 00:04:05,360 --> 00:04:09,520 Speaker 6: established a home built on trust, fairness, respect, and participation. 77 00:04:09,640 --> 00:04:11,640 Speaker 6: They know they're going to get their side of the 78 00:04:11,680 --> 00:04:14,119 Speaker 6: story in and so I think that's been a way 79 00:04:14,360 --> 00:04:18,960 Speaker 6: to really draw criminal justice scholarship into every day practical application. 80 00:04:19,440 --> 00:04:21,640 Speaker 2: That's fascinating, well done. 81 00:04:22,080 --> 00:04:23,400 Speaker 1: I would like to be a fly on the wall 82 00:04:23,440 --> 00:04:27,679 Speaker 1: of those conversations about it. That's really cool. Gaville, speaking 83 00:04:27,720 --> 00:04:30,520 Speaker 1: of families and home and spending time with your kids, 84 00:04:31,040 --> 00:04:33,400 Speaker 1: there was something I loved on Instagram recently where I 85 00:04:33,400 --> 00:04:34,720 Speaker 1: think you were hanging out with your kids in the 86 00:04:34,760 --> 00:04:36,400 Speaker 1: park and you were doing chin ups with them, or 87 00:04:36,440 --> 00:04:38,000 Speaker 1: you were doing chit ups and they were hanging out 88 00:04:38,000 --> 00:04:42,200 Speaker 1: with you. And maybe even they were doing it holding 89 00:04:42,240 --> 00:04:43,880 Speaker 1: on to your legs when you were doing chit ups, 90 00:04:43,920 --> 00:04:46,600 Speaker 1: and it was just an amazing moment. Nevertheless, of all 91 00:04:46,640 --> 00:04:49,400 Speaker 1: you guys doing chin ups together. You recently said that 92 00:04:49,440 --> 00:04:52,839 Speaker 1: being a mom doesn't take you away from your strength, 93 00:04:52,960 --> 00:04:55,640 Speaker 1: it reveals it. So can you tell us a little 94 00:04:55,640 --> 00:04:57,599 Speaker 1: bit about being a mum in terms of how you 95 00:04:57,720 --> 00:05:01,039 Speaker 1: revealed that strength for yourself and for your love one. 96 00:05:01,320 --> 00:05:04,840 Speaker 5: Well, first of all, you know, I feel very fortunate. 97 00:05:05,160 --> 00:05:09,039 Speaker 5: I think that I have followed my I know that 98 00:05:09,080 --> 00:05:13,480 Speaker 5: I have followed my true path and nothing brings me 99 00:05:13,520 --> 00:05:18,719 Speaker 5: more satisfaction than my family, which you know, I think. 100 00:05:18,839 --> 00:05:21,760 Speaker 5: I see a lot of my colleagues have a life 101 00:05:21,800 --> 00:05:24,839 Speaker 5: and build in spite of their family, but not together. 102 00:05:25,000 --> 00:05:27,600 Speaker 5: And I really think for all the women out there, 103 00:05:27,680 --> 00:05:32,279 Speaker 5: it is absolutely possible to go out there, change the world, 104 00:05:32,400 --> 00:05:36,440 Speaker 5: be a scholar and do meaningful things and prioritize your family. 105 00:05:36,600 --> 00:05:41,080 Speaker 5: Oh Loujah, amen, I want to say that. I will 106 00:05:41,080 --> 00:05:43,200 Speaker 5: say I typically travel with them. I'm going to be 107 00:05:43,240 --> 00:05:45,440 Speaker 5: rethinking that one because every time I bring them to 108 00:05:45,480 --> 00:05:47,560 Speaker 5: a talk, I'm like, it's just the worst idea I 109 00:05:47,600 --> 00:05:54,320 Speaker 5: ever had until the next talk. But you know, we 110 00:05:54,480 --> 00:05:57,599 Speaker 5: don't know what we're made of unless we are placed 111 00:05:57,640 --> 00:06:01,400 Speaker 5: in an environment of friction. And it's easy when it's 112 00:06:01,440 --> 00:06:05,240 Speaker 5: the obvious friction. You know, you see people going to 113 00:06:05,400 --> 00:06:08,960 Speaker 5: war or people you know going into trials or or 114 00:06:09,000 --> 00:06:13,120 Speaker 5: things of that nature. There's the obvious outward challenge and 115 00:06:13,200 --> 00:06:16,960 Speaker 5: discomfort and friction. And then there's the not so obvious, 116 00:06:17,040 --> 00:06:24,120 Speaker 5: which is motherhood or parenting, and there's a choice that happens, 117 00:06:24,480 --> 00:06:26,960 Speaker 5: and it reveals who you are and who you want 118 00:06:27,000 --> 00:06:30,000 Speaker 5: to be. My sister talks a lot about identity and 119 00:06:30,080 --> 00:06:33,800 Speaker 5: the kind of person, and so it's really honed my 120 00:06:34,080 --> 00:06:39,040 Speaker 5: values and my skills and the way that I relate 121 00:06:39,120 --> 00:06:43,160 Speaker 5: to raising good humans. And it's not easy. I don't know. 122 00:06:43,720 --> 00:06:47,000 Speaker 5: It's probably more challenging than I think. We're all parents here. 123 00:06:47,080 --> 00:06:50,159 Speaker 5: It's probably more challenging if you care about doing it well, 124 00:06:50,520 --> 00:06:52,720 Speaker 5: and so you're really faced with yourself. 125 00:06:53,360 --> 00:06:56,720 Speaker 4: It is the hardest, is the most rewarding, and it 126 00:06:56,800 --> 00:07:00,280 Speaker 4: is the hardest job on the planet. Even on the 127 00:07:00,279 --> 00:07:02,160 Speaker 4: way here, you know, we were in the car and 128 00:07:02,600 --> 00:07:05,680 Speaker 4: going back and forth with our daughter and sending emails, 129 00:07:05,760 --> 00:07:08,200 Speaker 4: and you know it, and it is it's something about 130 00:07:08,680 --> 00:07:11,560 Speaker 4: wearing your heart when you become a mom or parent. 131 00:07:11,920 --> 00:07:14,480 Speaker 4: Your actually your heart is living on the outside of 132 00:07:14,480 --> 00:07:18,200 Speaker 4: you going into the world every day, and you still 133 00:07:18,280 --> 00:07:21,840 Speaker 4: are focusing on your own unfold men and your own 134 00:07:22,320 --> 00:07:25,120 Speaker 4: strength as well as So it's a it's a beautiful, 135 00:07:25,160 --> 00:07:25,960 Speaker 4: beautiful dance. 136 00:07:27,680 --> 00:07:34,840 Speaker 5: Yes, you know, I'm laughing because I you know, I 137 00:07:35,000 --> 00:07:37,760 Speaker 5: like to create things in the house because we don't 138 00:07:37,760 --> 00:07:40,680 Speaker 5: do iPads, and so I got them hula hoops. And 139 00:07:40,760 --> 00:07:42,440 Speaker 5: now our big thing is we are going to have 140 00:07:42,520 --> 00:07:45,080 Speaker 5: hula hoop challenges. I do make everything a little competitive. 141 00:07:45,160 --> 00:07:46,360 Speaker 1: Are they waited hula hoops? 142 00:07:48,080 --> 00:07:52,440 Speaker 5: There is the ability to wait out? Yeah, area, So 143 00:07:52,440 --> 00:07:54,720 Speaker 5: I got these hula hoops right. And so my son, 144 00:07:54,800 --> 00:07:57,200 Speaker 5: he's four, who, by the way, is training for the 145 00:07:57,240 --> 00:08:01,000 Speaker 5: Seal teams, which is hilarious. And we don't even know 146 00:08:01,000 --> 00:08:03,840 Speaker 5: where he came from. We'll walk downstairs, it's eight pm 147 00:08:03,880 --> 00:08:06,080 Speaker 5: and he's on the treadmill sprinting. He's like, I got 148 00:08:06,080 --> 00:08:09,840 Speaker 5: to get my training in. We're like, where did he 149 00:08:09,880 --> 00:08:11,360 Speaker 5: come from? And then I look at my husband and 150 00:08:11,360 --> 00:08:11,560 Speaker 5: I go. 151 00:08:11,520 --> 00:08:13,840 Speaker 4: Oh wow, well I can kind of see where he 152 00:08:13,880 --> 00:08:17,720 Speaker 4: comes from. It's all my husband's a husband and the 153 00:08:17,800 --> 00:08:20,400 Speaker 4: grandfather down in Ecuador, and you know. 154 00:08:20,360 --> 00:08:23,360 Speaker 5: And it's really interesting because in this space right now, 155 00:08:23,440 --> 00:08:25,760 Speaker 5: people will say, well, you know, I see that your 156 00:08:25,800 --> 00:08:29,280 Speaker 5: kids train, and I think to myself, and you know, 157 00:08:29,280 --> 00:08:32,960 Speaker 5: I say this often, we're not raising children, We're raising adults. 158 00:08:33,400 --> 00:08:36,600 Speaker 5: And the better habits we can instill in them now, 159 00:08:37,000 --> 00:08:38,880 Speaker 5: then they don't have to spend a lifetime trying to 160 00:08:38,880 --> 00:08:42,840 Speaker 5: break old ones, old poor ones. So it really is 161 00:08:42,920 --> 00:08:45,800 Speaker 5: critical as just we think about our legacy and the 162 00:08:45,840 --> 00:08:50,119 Speaker 5: next generation, that this language of strength and this language 163 00:08:50,160 --> 00:08:53,440 Speaker 5: of muscle as health becomes secondary. 164 00:08:53,679 --> 00:08:55,440 Speaker 1: You know, we're. 165 00:08:55,200 --> 00:08:59,000 Speaker 3: Building something real here, one episode at a time. If 166 00:08:59,040 --> 00:09:02,880 Speaker 3: you want to be part of subscribed, it's free, it matters, 167 00:09:03,160 --> 00:09:05,080 Speaker 3: and we're just getting started. 168 00:09:09,440 --> 00:09:09,840 Speaker 4: Now. 169 00:09:09,880 --> 00:09:13,080 Speaker 1: Back to my legacy, Gabrielle. In your new book, The 170 00:09:13,120 --> 00:09:16,080 Speaker 1: Forever Strong Playbook, I love the fact that part one 171 00:09:16,640 --> 00:09:20,040 Speaker 1: was entitled how to Think. It wasn't entitled how to eat, 172 00:09:20,120 --> 00:09:23,160 Speaker 1: how to move, It was entitled how to think. And 173 00:09:23,240 --> 00:09:25,240 Speaker 1: I wanted to ask you that question. You know, so 174 00:09:25,320 --> 00:09:27,440 Speaker 1: many people know what to do, but they don't do it. 175 00:09:28,240 --> 00:09:30,000 Speaker 1: Why and how do we change that? 176 00:09:31,000 --> 00:09:33,559 Speaker 5: Well, that's exactly why I put how to Think first, 177 00:09:33,840 --> 00:09:36,719 Speaker 5: because I thought to myself, listen, I can include all 178 00:09:36,840 --> 00:09:40,400 Speaker 5: the how to eat, how to recover, how to move. 179 00:09:41,080 --> 00:09:44,360 Speaker 5: But you know, my patients, I still am a practicing physician. 180 00:09:44,400 --> 00:09:47,880 Speaker 5: My patients might have twenty of those books on their shelf. 181 00:09:48,600 --> 00:09:53,080 Speaker 5: And it's not about not having the right information. Although 182 00:09:53,080 --> 00:09:54,760 Speaker 5: there is a bit of distraction and there is a 183 00:09:54,760 --> 00:09:58,640 Speaker 5: ton of information overload, but you have to get your 184 00:09:58,640 --> 00:10:02,240 Speaker 5: mind right. You have to be able to take the 185 00:10:02,280 --> 00:10:07,560 Speaker 5: next right step, and that requires thinking well. And we're 186 00:10:07,559 --> 00:10:09,280 Speaker 5: taught how to eat, we're taught how to move, but 187 00:10:09,320 --> 00:10:13,679 Speaker 5: we're not necessarily taught frameworks and structures for processing information. 188 00:10:14,080 --> 00:10:16,680 Speaker 5: And I really wanted to provide that because health and 189 00:10:16,720 --> 00:10:18,439 Speaker 5: wellness is accessible to everybody. 190 00:10:19,640 --> 00:10:22,200 Speaker 3: Got Mariae, I want to jump to your podcast, where 191 00:10:22,240 --> 00:10:26,679 Speaker 3: you've interviewed some of the world's leading health experts. What's 192 00:10:26,800 --> 00:10:30,240 Speaker 3: one piece of advice A guess is shared that you 193 00:10:30,400 --> 00:10:33,640 Speaker 3: actually applied to your own life and it made a 194 00:10:33,720 --> 00:10:34,480 Speaker 3: huge difference. 195 00:10:35,120 --> 00:10:38,959 Speaker 5: You know, that is a very difficult question. Because my 196 00:10:39,120 --> 00:10:43,040 Speaker 5: podcast I bring on just the world leading experts in 197 00:10:43,120 --> 00:10:46,000 Speaker 5: whatever it is they are doing. I always learn something 198 00:10:46,000 --> 00:10:49,439 Speaker 5: from them, whether it's their scientific integrity. I just learned 199 00:10:49,440 --> 00:10:53,959 Speaker 5: that there's that skeletal muscle can get Alzheimer's Wow, right, 200 00:10:54,000 --> 00:10:56,600 Speaker 5: there's an autoimmune disease of skeletal muscle. So there's things that 201 00:10:56,640 --> 00:11:00,480 Speaker 5: I'm learning all the time. But one thing that has 202 00:11:00,480 --> 00:11:03,120 Speaker 5: stuck with me, and I'm sure that you've had this 203 00:11:03,200 --> 00:11:07,920 Speaker 5: experience that's unique to you three that but for me 204 00:11:08,280 --> 00:11:12,920 Speaker 5: is there's a level of humility that the world's best 205 00:11:13,360 --> 00:11:17,679 Speaker 5: always have and that has struck me every time. There's 206 00:11:17,840 --> 00:11:20,839 Speaker 5: just a level of humility and honoring those that came 207 00:11:20,880 --> 00:11:25,079 Speaker 5: before them that it's it's just undeniable. 208 00:11:26,320 --> 00:11:31,720 Speaker 4: This has been a spectacular and fascinating conversation for our listeners. 209 00:11:32,160 --> 00:11:35,200 Speaker 4: I would like to ask you, what are three of 210 00:11:35,280 --> 00:11:38,360 Speaker 4: the biggest myths that you would like people to stop believing. 211 00:11:38,720 --> 00:11:40,840 Speaker 5: Well, the first one is that we eat too much protein. 212 00:11:41,480 --> 00:11:44,520 Speaker 5: We don't and we have to recognize that the current 213 00:11:44,520 --> 00:11:48,600 Speaker 5: recommendations are set at a minimum. And you know people 214 00:11:48,640 --> 00:11:51,200 Speaker 5: will say, oh, well, the RDA, which is the recommended 215 00:11:51,240 --> 00:11:54,800 Speaker 5: dietary allowance, Well, that number is based on something called 216 00:11:54,840 --> 00:11:58,360 Speaker 5: a nitrogen balance value. I don't know of any health 217 00:11:58,360 --> 00:12:02,840 Speaker 5: outcome that is based on nitrogen balance value. So this 218 00:12:03,000 --> 00:12:06,760 Speaker 5: is an early nineteen hundred technique that has come up 219 00:12:06,800 --> 00:12:08,920 Speaker 5: with this number, and we still use this number. So 220 00:12:08,960 --> 00:12:12,720 Speaker 5: the conversation is absolutely irrelevant for the amount of protein 221 00:12:12,840 --> 00:12:16,000 Speaker 5: that we are having. It's not that is it you know, 222 00:12:16,200 --> 00:12:18,520 Speaker 5: is the RDA enough? It's is the RDA even a 223 00:12:18,600 --> 00:12:24,319 Speaker 5: relevant number? And that is a huge misunderstanding. So number one, 224 00:12:24,440 --> 00:12:27,520 Speaker 5: we are not eating enough protein for optimal aging period. 225 00:12:28,040 --> 00:12:30,840 Speaker 5: We're maybe eating enough protein to not be worse than yesterday. 226 00:12:31,400 --> 00:12:33,720 Speaker 5: But if we believe that skeletal muscle is the organ 227 00:12:33,720 --> 00:12:36,400 Speaker 5: of longevity, there there's only two ways to fuel it 228 00:12:36,480 --> 00:12:40,280 Speaker 5: and stimulate it. Number one training and number two dietary protein. 229 00:12:40,880 --> 00:12:45,760 Speaker 5: So that piece, if someone left away with nothing else, 230 00:12:46,000 --> 00:12:50,120 Speaker 5: it's to understand the importance of protein and muscle and aging. 231 00:12:50,800 --> 00:12:53,240 Speaker 5: So that's the first myth. And number two, women are 232 00:12:53,280 --> 00:12:55,559 Speaker 5: not going to get bulky. I've been trying for the 233 00:12:55,640 --> 00:12:59,200 Speaker 5: last thirty years, same with my sister. It's very difficult 234 00:12:59,200 --> 00:13:03,040 Speaker 5: to put on muscle, and the act of trying and 235 00:13:03,120 --> 00:13:06,240 Speaker 5: the focus on it is critical to longevity, health and wellness. 236 00:13:06,440 --> 00:13:08,959 Speaker 5: The stronger you are, the longer you live, the more 237 00:13:09,040 --> 00:13:13,199 Speaker 5: muscle mass you have, the better your ability to mitigate 238 00:13:13,320 --> 00:13:17,320 Speaker 5: Alzheimer's and cardiovascular disease and all these diseases that we're 239 00:13:17,400 --> 00:13:21,600 Speaker 5: working against. And muscle is what you have to gain, 240 00:13:21,960 --> 00:13:24,400 Speaker 5: it's not what you have to lose. And then I 241 00:13:24,440 --> 00:13:28,800 Speaker 5: think the third one in terms of health and wellness. 242 00:13:30,240 --> 00:13:31,920 Speaker 5: I don't know what I would pick for the third one, 243 00:13:32,000 --> 00:13:34,880 Speaker 5: but what is really on my mind is that we 244 00:13:34,920 --> 00:13:41,840 Speaker 5: can do hard things and this comfort, and that we're 245 00:13:41,840 --> 00:13:44,480 Speaker 5: always looking for comfort and making things easy on us. 246 00:13:45,120 --> 00:13:48,400 Speaker 5: If we choose the easy route now, life is going 247 00:13:48,480 --> 00:13:52,200 Speaker 5: to be harder. But if you choose the harder now, 248 00:13:52,640 --> 00:13:53,840 Speaker 5: life will be easier. 249 00:13:55,520 --> 00:13:58,719 Speaker 2: Thank you for joining us. If you enjoy today's conversation, 250 00:13:59,120 --> 00:14:02,680 Speaker 2: subscribe shit and follow us on at my Legacy movement 251 00:14:02,760 --> 00:14:07,320 Speaker 2: on social media and YouTube. New episodes drop every Tuesday, 252 00:14:07,600 --> 00:14:12,080 Speaker 2: with bonus content every Thursday. At its core, this podcast 253 00:14:12,120 --> 00:14:15,840 Speaker 2: honors doctor King's vision of the beloved community and the 254 00:14:15,880 --> 00:14:20,280 Speaker 2: power of connection. A Legacy Plus Studio production distributed by 255 00:14:20,320 --> 00:14:24,960 Speaker 2: iHeartMedia creator and executive producer Suzanne Hayward co executive producer 256 00:14:25,000 --> 00:14:28,360 Speaker 2: Lisa Lyle. Listen on the iHeartRadio app or wherever you 257 00:14:28,400 --> 00:14:29,320 Speaker 2: get your podcasts.