1 00:00:00,840 --> 00:00:04,240 Speaker 1: Essentially, the idea of dumb jock is totally wrong. 2 00:00:04,480 --> 00:00:06,800 Speaker 2: The stronger you are, the faster you think. 3 00:00:07,400 --> 00:00:11,399 Speaker 3: Doctor Gabrielle Lyon is a Board certified physician, fellowship trained 4 00:00:11,400 --> 00:00:15,040 Speaker 3: in nutritional sciences and geriatrics, and the New York Times 5 00:00:15,080 --> 00:00:17,360 Speaker 3: best selling author of Forever Strong. 6 00:00:17,960 --> 00:00:20,760 Speaker 1: If we choose the easy route now, life is going 7 00:00:20,800 --> 00:00:23,759 Speaker 1: to be harder, But if you choose the harder now, 8 00:00:24,200 --> 00:00:25,400 Speaker 1: life will be easier. 9 00:00:25,760 --> 00:00:29,000 Speaker 3: As the creator of muscle centered medicine, she's a powerful 10 00:00:29,080 --> 00:00:32,680 Speaker 3: voice challenging everything we've been told about aging, fitness, and 11 00:00:32,720 --> 00:00:34,080 Speaker 3: what it means to be strong. 12 00:00:34,479 --> 00:00:37,559 Speaker 4: In your book, you talk about the turning point for 13 00:00:37,640 --> 00:00:38,360 Speaker 4: you as a doctor. 14 00:00:38,640 --> 00:00:41,000 Speaker 1: In that moment, I realized that it wasn't an obesity 15 00:00:41,040 --> 00:00:43,120 Speaker 1: of it him, that it really was an issue of 16 00:00:43,240 --> 00:00:46,360 Speaker 1: muscle and skeletal muscle is an organ of longevity. 17 00:00:46,800 --> 00:00:50,479 Speaker 3: Alongside her sister Mattie, they share the physical and mental 18 00:00:50,520 --> 00:00:52,199 Speaker 3: secrets that keep them both thriving. 19 00:00:52,520 --> 00:00:54,680 Speaker 5: So health the moments has been something part of my 20 00:00:54,800 --> 00:00:58,040 Speaker 5: whole life, but what I learned specifically from Gabrielle was 21 00:00:58,080 --> 00:00:59,920 Speaker 5: actually life changing. 22 00:01:00,000 --> 00:01:02,880 Speaker 3: Your host Martin Luther King the Third, Andrea Waters, King, 23 00:01:03,200 --> 00:01:07,039 Speaker 3: Mark Kilberger, and Craig Kilberger for a transformative conversation about 24 00:01:07,040 --> 00:01:08,200 Speaker 3: building strength. 25 00:01:08,160 --> 00:01:11,640 Speaker 6: In your body, your mind, and the relationships that matter most. 26 00:01:11,840 --> 00:01:14,720 Speaker 7: What are three of the biggest myths that you would 27 00:01:14,720 --> 00:01:16,240 Speaker 7: like people to stop believe? 28 00:01:16,520 --> 00:01:18,160 Speaker 2: Well, the first one, you, Sailier. 29 00:01:22,560 --> 00:01:26,720 Speaker 7: Welcome to my legacy. Today's guests is changing how millions 30 00:01:26,760 --> 00:01:29,880 Speaker 7: think about aging, health and what it means to be 31 00:01:30,000 --> 00:01:34,560 Speaker 7: truly strong. Gabrielle Lyon has trained Navy seals, Green Berets, 32 00:01:34,680 --> 00:01:39,160 Speaker 7: and NASCAR drivers, and now she's helping everyday people discover 33 00:01:39,240 --> 00:01:42,280 Speaker 7: what it means to be strong at any age. Gabrielle, 34 00:01:42,280 --> 00:01:44,240 Speaker 7: we are honored to have you here. And as we 35 00:01:44,360 --> 00:01:47,160 Speaker 7: know so well on this show, no one walks their 36 00:01:47,200 --> 00:01:50,840 Speaker 7: path alone. Our guests always bring along someone who has 37 00:01:50,920 --> 00:01:54,800 Speaker 7: witnessed their journey firsthand. Gabrielle, would you do us the 38 00:01:54,840 --> 00:01:56,960 Speaker 7: honor of introducing your plus one? 39 00:01:57,360 --> 00:02:01,760 Speaker 1: So my plus one is my sister, doctor Madeleine Novich, 40 00:02:01,840 --> 00:02:05,880 Speaker 1: who is a PhD in criminology and a professor and 41 00:02:07,040 --> 00:02:10,120 Speaker 1: really just has been with me through this entire journey 42 00:02:10,120 --> 00:02:13,000 Speaker 1: and our whole lives. I couldn't have done it without her. 43 00:02:13,160 --> 00:02:17,359 Speaker 7: Who is the elder of the team. I always ask 44 00:02:17,400 --> 00:02:18,320 Speaker 7: I'm the eldest sister. 45 00:02:18,400 --> 00:02:21,720 Speaker 8: So there you go, Maddie. You knew Gabrielle long before 46 00:02:21,760 --> 00:02:24,720 Speaker 8: the world did. Can you share a story from your 47 00:02:24,800 --> 00:02:28,919 Speaker 8: childhood that gives us a glimpse of the doctor she'd become. 48 00:02:29,280 --> 00:02:33,200 Speaker 5: Absolutely, So I'm going to take you on a journey 49 00:02:33,240 --> 00:02:36,000 Speaker 5: back to our childhood when it was the two of 50 00:02:36,080 --> 00:02:39,800 Speaker 5: us and we went camping with our father, Nathan Resmeck, 51 00:02:39,880 --> 00:02:42,760 Speaker 5: And this was something that we did as kids all 52 00:02:42,880 --> 00:02:47,639 Speaker 5: the time, and he would take us on these epic hikes. 53 00:02:47,720 --> 00:02:50,000 Speaker 5: Right now, I must have been four or five, and 54 00:02:50,000 --> 00:02:52,080 Speaker 5: my sister's a little bit older, and he would take 55 00:02:52,160 --> 00:02:54,680 Speaker 5: us on these, you know, ten mile hikes and load 56 00:02:54,800 --> 00:02:57,800 Speaker 5: up these backpacks that we were then carrying to our 57 00:02:57,880 --> 00:02:59,880 Speaker 5: remote cabin that we were then sleeping in our ten 58 00:03:00,680 --> 00:03:05,120 Speaker 5: and you know, the concept of legacy of strength in 59 00:03:05,120 --> 00:03:07,560 Speaker 5: our family has been there since the beginning, and so 60 00:03:08,240 --> 00:03:10,600 Speaker 5: we would do these long hikes and I just remember 61 00:03:10,840 --> 00:03:13,440 Speaker 5: crying because my backpack was so heavy. It wasn't heavy, 62 00:03:13,440 --> 00:03:15,600 Speaker 5: of course, but it was heavy to me. And I 63 00:03:15,639 --> 00:03:19,799 Speaker 5: remember us stopping multiple times along these hikes and unloading 64 00:03:19,840 --> 00:03:23,200 Speaker 5: my backpack into my dad's, into our dad's backpack, and 65 00:03:23,240 --> 00:03:26,400 Speaker 5: into my sister's backpack and she would carry like extra 66 00:03:26,520 --> 00:03:31,720 Speaker 5: poundage up these ten fifteen mile hikes because that's just 67 00:03:31,760 --> 00:03:34,560 Speaker 5: what she did, right. It was no complaining, it was 68 00:03:34,639 --> 00:03:36,400 Speaker 5: just this is what sisters do for each other. 69 00:03:36,520 --> 00:03:39,720 Speaker 6: And you know, that was just one of many examples. 70 00:03:39,840 --> 00:03:43,000 Speaker 5: But she is she will take the weight for you, 71 00:03:43,160 --> 00:03:45,320 Speaker 5: she will carry it for you, and she will she 72 00:03:45,400 --> 00:03:47,960 Speaker 5: won't make fun of you or you know, put you 73 00:03:48,000 --> 00:03:50,000 Speaker 5: down because you can't carry the weight. She's just there 74 00:03:50,080 --> 00:03:52,600 Speaker 5: as like a supporting and a strong figure. And that 75 00:03:52,720 --> 00:03:55,360 Speaker 5: was just we had many of those journeys and she 76 00:03:55,440 --> 00:03:57,400 Speaker 5: was very used to taking on all the extra weight 77 00:03:57,480 --> 00:03:57,880 Speaker 5: for me. 78 00:03:58,520 --> 00:03:59,960 Speaker 6: So it was it was. 79 00:04:00,160 --> 00:04:04,440 Speaker 5: Wonderful childhood to grow up with as this are like, Gabrielle. 80 00:04:03,920 --> 00:04:06,760 Speaker 7: I love that. So you all were rocking before it 81 00:04:06,800 --> 00:04:10,600 Speaker 7: became a thing like the weighted backpacks. 82 00:04:11,080 --> 00:04:14,240 Speaker 1: Oh yeah, so we started rocking again. We had a 83 00:04:14,480 --> 00:04:18,560 Speaker 1: very physical childhood. By the time I was five, I 84 00:04:18,640 --> 00:04:22,159 Speaker 1: was doing ten mile bike rides with my dad, you know. 85 00:04:22,200 --> 00:04:25,200 Speaker 1: And it's really interesting because in this space right now, 86 00:04:25,320 --> 00:04:27,600 Speaker 1: people will say, well, you know, I see that your 87 00:04:27,680 --> 00:04:31,120 Speaker 1: kids train, and I think to myself, and you know, 88 00:04:31,160 --> 00:04:34,840 Speaker 1: I say this often, we're not raising children, We're raising adults. 89 00:04:36,200 --> 00:04:39,360 Speaker 1: And the better habits we can instill in them now, 90 00:04:39,760 --> 00:04:41,640 Speaker 1: then they don't have to spend a lifetime trying to 91 00:04:41,640 --> 00:04:45,599 Speaker 1: break old ones, old poor ones. So it really is 92 00:04:45,680 --> 00:04:48,560 Speaker 1: critical as just we think about our legacy in the 93 00:04:48,600 --> 00:04:52,880 Speaker 1: next generation, that this language of strength and this language 94 00:04:52,920 --> 00:04:56,200 Speaker 1: of muscle as health becomes secondary. 95 00:04:56,440 --> 00:04:59,440 Speaker 4: You know, I love that, Gabrielle. I'm going to give 96 00:04:59,440 --> 00:05:02,640 Speaker 4: it should it your new book, the Forever Strong Playbook, 97 00:05:03,160 --> 00:05:07,279 Speaker 4: in anticipation this wonderful interview, And just because I've been 98 00:05:07,320 --> 00:05:09,560 Speaker 4: a fan of your work, I have read Forever Strong 99 00:05:09,600 --> 00:05:11,919 Speaker 4: and loved it, and every time I went back to 100 00:05:11,960 --> 00:05:14,880 Speaker 4: the book, I would have amazing things that I would learn. 101 00:05:14,880 --> 00:05:18,880 Speaker 4: And also my lovely wife, Roxanne, who's a yogi, takes 102 00:05:18,920 --> 00:05:21,279 Speaker 4: her health very seriously, but not necessarily her muscle health 103 00:05:21,400 --> 00:05:23,840 Speaker 4: very seriously. So we've learned a lot in the process 104 00:05:24,080 --> 00:05:28,159 Speaker 4: from you. And in your book you talk about the 105 00:05:28,200 --> 00:05:31,880 Speaker 4: turning point for you as a doctor seeing the system 106 00:05:31,960 --> 00:05:35,760 Speaker 4: go so wrong, seeing patients come to you with chronic fatigue, 107 00:05:35,839 --> 00:05:39,320 Speaker 4: ob city, chronic disease and take us back. And you 108 00:05:39,360 --> 00:05:40,920 Speaker 4: talk a little bit of this in the book where 109 00:05:40,960 --> 00:05:43,520 Speaker 4: you said, oh my goodness, this system is not set 110 00:05:43,560 --> 00:05:45,520 Speaker 4: up for success. I need to look at this differently. 111 00:05:46,560 --> 00:05:49,520 Speaker 1: Well, I'm excited to take you through this story. And 112 00:05:49,560 --> 00:05:51,600 Speaker 1: I first want to go on record of saying that 113 00:05:52,440 --> 00:05:55,800 Speaker 1: studying geriatrics was not my first choice. I had studied 114 00:05:55,880 --> 00:05:58,800 Speaker 1: nutritional sciences and that had always been my first love, 115 00:05:59,200 --> 00:06:01,400 Speaker 1: and I was trained by one of the wildly experts 116 00:06:01,400 --> 00:06:05,680 Speaker 1: in protein metabolism. After going through residency, my mentor, doctor 117 00:06:05,720 --> 00:06:08,479 Speaker 1: Donald Leahman, said, listen, if you want to make the 118 00:06:08,520 --> 00:06:11,200 Speaker 1: impact that I know that you can in this world, 119 00:06:11,600 --> 00:06:15,560 Speaker 1: you have to go back to do a fellowship. I'm like, okay, great, 120 00:06:16,279 --> 00:06:18,960 Speaker 1: I would love to study nutrition. But the deal is, 121 00:06:19,240 --> 00:06:22,200 Speaker 1: as a physician, to go back and do a fellowship, 122 00:06:22,240 --> 00:06:26,560 Speaker 1: you must pick a medical specialty for funding for that research. 123 00:06:27,360 --> 00:06:31,880 Speaker 1: And so what was available to me was geriatrics, and that, 124 00:06:32,640 --> 00:06:35,680 Speaker 1: unbeknownst to me, really changed the trajectory of my life. 125 00:06:35,760 --> 00:06:35,920 Speaker 4: Here. 126 00:06:36,040 --> 00:06:39,479 Speaker 1: I was thinking all about health and wellness, really kind 127 00:06:39,520 --> 00:06:43,800 Speaker 1: of ignoring that aging process. And even because it's scary, 128 00:06:43,920 --> 00:06:46,240 Speaker 1: mortality is scary to think about it. I think, especially 129 00:06:46,320 --> 00:06:48,400 Speaker 1: for us in this culture, it's not you know, we 130 00:06:48,440 --> 00:06:50,479 Speaker 1: don't face our mortality frequently. 131 00:06:51,040 --> 00:06:52,760 Speaker 2: You know, it's something that happens out there. 132 00:06:53,360 --> 00:06:56,800 Speaker 1: And I was working on a project that was looking 133 00:06:56,880 --> 00:07:01,120 Speaker 1: at the intersection between body composition and brain fund That 134 00:07:01,320 --> 00:07:04,719 Speaker 1: was my fellowship project as I was doing this fellowship 135 00:07:04,720 --> 00:07:09,600 Speaker 1: in nutritional sciences and geriatrics. And one of the participants 136 00:07:09,600 --> 00:07:12,160 Speaker 1: she was a woman in her mid fifties, and I 137 00:07:12,280 --> 00:07:14,320 Speaker 1: just I fell in love with her. She was awesome, 138 00:07:14,680 --> 00:07:18,400 Speaker 1: she had three kids, she had always put herself last, 139 00:07:18,480 --> 00:07:20,880 Speaker 1: She had cycled through the same twenty to thirty pounds 140 00:07:21,120 --> 00:07:26,720 Speaker 1: her entire life. And I imaged her brain because part 141 00:07:26,760 --> 00:07:29,240 Speaker 1: of the study was working and looking at brain function, 142 00:07:29,840 --> 00:07:32,560 Speaker 1: and her brain looked like the beginning of an Alzheimer's. 143 00:07:32,000 --> 00:07:32,760 Speaker 7: Brain in fifties. 144 00:07:32,760 --> 00:07:34,760 Speaker 2: In her fifties, I couldn't believe it. 145 00:07:35,000 --> 00:07:37,800 Speaker 1: Number One, because this woman had done everything that everyone 146 00:07:37,840 --> 00:07:40,880 Speaker 1: had told her to do from the medical community. And 147 00:07:41,120 --> 00:07:44,880 Speaker 1: number Two, when I went to my mentors and teachers 148 00:07:44,920 --> 00:07:47,360 Speaker 1: and fellow colleagues, they said, well, this is just the 149 00:07:47,400 --> 00:07:51,240 Speaker 1: way that it is. These are the recommendations, and this 150 00:07:51,280 --> 00:07:54,040 Speaker 1: is the outcome. You know, I think that those of 151 00:07:54,080 --> 00:07:57,000 Speaker 1: us that have the ability to do something have a responsibility. 152 00:07:57,560 --> 00:07:59,600 Speaker 1: And I promised I would never let that happen again. 153 00:08:00,200 --> 00:08:03,800 Speaker 1: That you know, as we've been chasing this obesity epidemic 154 00:08:04,600 --> 00:08:07,120 Speaker 1: that we've been chasing for the last fifty plus years. 155 00:08:07,920 --> 00:08:10,800 Speaker 1: In that moment, I realized that it wasn't an obesity epidemic, 156 00:08:11,320 --> 00:08:14,320 Speaker 1: that it really was an issue of muscle, and skeletal 157 00:08:14,400 --> 00:08:18,880 Speaker 1: muscle is the organ of longevity. Had she pivoted, had 158 00:08:18,920 --> 00:08:23,160 Speaker 1: we pivoted, had she been taught about this organ system, 159 00:08:24,200 --> 00:08:26,240 Speaker 1: she would not be in the position that she was 160 00:08:26,280 --> 00:08:32,199 Speaker 1: in in that moment. And frankly, if I can change listen, 161 00:08:32,240 --> 00:08:34,360 Speaker 1: I'd love to change a million lives, But if I 162 00:08:34,400 --> 00:08:38,640 Speaker 1: can change one, five, give me five, then I think 163 00:08:38,720 --> 00:08:42,040 Speaker 1: that we can begin to really reorient ourselves to the 164 00:08:42,080 --> 00:08:43,200 Speaker 1: power of skeletal muscle. 165 00:08:43,440 --> 00:08:47,000 Speaker 4: Well, you've certainly changed millions of lives, and your books 166 00:08:47,000 --> 00:08:50,840 Speaker 4: are so well known and your theories are so well known, 167 00:08:50,880 --> 00:08:52,720 Speaker 4: but just break it down for us. At the end 168 00:08:52,760 --> 00:08:56,559 Speaker 4: of the day. You talk very much about glucose, insulin, 169 00:08:56,960 --> 00:09:01,120 Speaker 4: metabolic health and the interrelationship between those three. Just just 170 00:09:01,320 --> 00:09:03,640 Speaker 4: pretend somebody doesn't owe your work and know most people do, 171 00:09:03,960 --> 00:09:06,400 Speaker 4: but just explain that intersectionality for us. 172 00:09:06,760 --> 00:09:11,160 Speaker 1: Sure, Well, first of all, muscle, skeletal muscle, this system. 173 00:09:11,679 --> 00:09:15,880 Speaker 1: We've forever thought about it as performance and exercise and strength, 174 00:09:15,920 --> 00:09:18,400 Speaker 1: and it is all of those things, but it's so 175 00:09:18,520 --> 00:09:21,599 Speaker 1: much more skeletal muscle and the dermatile just don't like 176 00:09:21,679 --> 00:09:24,839 Speaker 1: me for this. It is the largest organ system in 177 00:09:24,880 --> 00:09:28,320 Speaker 1: the body. It's not skin, it's muscle. It makes up 178 00:09:28,440 --> 00:09:32,520 Speaker 1: forty percent or more of an individual. Listen, if you 179 00:09:32,559 --> 00:09:34,640 Speaker 1: are more jacked like my husband, and might make up 180 00:09:34,720 --> 00:09:35,480 Speaker 1: fifty percent. 181 00:09:36,000 --> 00:09:37,720 Speaker 2: But the performance. 182 00:09:37,160 --> 00:09:39,400 Speaker 1: Aspect, if we take that off the table, what is 183 00:09:39,440 --> 00:09:43,280 Speaker 1: skeletal muscle's role in the foundation of health and wellness? 184 00:09:43,480 --> 00:09:47,400 Speaker 1: But also imagine its role in chronic disease. So, skeletal 185 00:09:47,520 --> 00:09:51,240 Speaker 1: muscle at forty percent your body weight, if it becomes inflamed, 186 00:09:52,400 --> 00:09:56,600 Speaker 1: Now you have this tissue that is so massive that 187 00:09:56,760 --> 00:10:01,560 Speaker 1: is inflamed and disregulated, which happens. It also becomes weaker, 188 00:10:01,840 --> 00:10:05,720 Speaker 1: It also becomes less efficient, and it also becomes less 189 00:10:05,760 --> 00:10:09,760 Speaker 1: capable at utilizing all of the substrates and fuel that 190 00:10:09,800 --> 00:10:14,000 Speaker 1: we need. It's less flexible and skeletal muscle. When we 191 00:10:14,000 --> 00:10:16,839 Speaker 1: think about insulin resistance. So what are the big diseases. 192 00:10:16,480 --> 00:10:17,720 Speaker 3: We're worried about. 193 00:10:17,760 --> 00:10:21,960 Speaker 1: Alzheimer's which is tied through diabetes in the brain, cardiovascular disease, 194 00:10:23,160 --> 00:10:26,160 Speaker 1: diabetes and obesity, let's just say, and cancer. 195 00:10:26,200 --> 00:10:28,480 Speaker 2: So we're worried about these diseases. 196 00:10:28,080 --> 00:10:30,640 Speaker 1: And cancer will leave out because it's very complex, but 197 00:10:30,720 --> 00:10:35,480 Speaker 1: we do know that there's a metabolic component and having 198 00:10:35,520 --> 00:10:37,679 Speaker 1: obesity put to you at risk. So if we think 199 00:10:37,720 --> 00:10:42,839 Speaker 1: about skeletal muscle as this primary sink, these chronic diseases 200 00:10:42,920 --> 00:10:48,000 Speaker 1: are driven by metabolic dysregulation, So elevated levels of glucose, 201 00:10:48,240 --> 00:10:53,760 Speaker 1: elevated levels of insulin, elevated levels of triglycerides. Skeletal muscle 202 00:10:53,920 --> 00:10:58,560 Speaker 1: is your primary sink. If you A don't have enough 203 00:10:59,240 --> 00:11:02,480 Speaker 1: or B the muscle is not healthy and able to 204 00:11:02,559 --> 00:11:06,840 Speaker 1: receive these nutrients, then instead of it looking like a filet, 205 00:11:07,400 --> 00:11:11,840 Speaker 1: it looks like a marbled steak. And this this is 206 00:11:11,920 --> 00:11:17,800 Speaker 1: where these chronic diseases begin. So obesity is another symptom 207 00:11:18,160 --> 00:11:19,320 Speaker 1: of unhealthy muscle. 208 00:11:19,640 --> 00:11:21,960 Speaker 4: First, you know, Gabrielle, you just mentioned something that was 209 00:11:22,000 --> 00:11:24,679 Speaker 4: important in terms of Alzheimer's. I remember you wrote in 210 00:11:24,720 --> 00:11:27,920 Speaker 4: the book that Alzheimer's is diabetes of the brain. I 211 00:11:27,960 --> 00:11:29,880 Speaker 4: thought that was a fascinating statement. Can you just help 212 00:11:29,920 --> 00:11:30,840 Speaker 4: us understand that part? 213 00:11:31,559 --> 00:11:35,559 Speaker 1: Well, there are multiple kinds of dementia, but Alzheimer's dementia 214 00:11:36,280 --> 00:11:40,760 Speaker 1: the majority, easily two thirds of Alzheimer's dementia is related 215 00:11:40,800 --> 00:11:44,599 Speaker 1: to metabolism and really metabolic dysfunction. And to take it 216 00:11:44,640 --> 00:11:46,680 Speaker 1: a step further, what I mean by that is we've 217 00:11:46,720 --> 00:11:49,600 Speaker 1: all heard about insulin resistance in our body. 218 00:11:49,760 --> 00:11:51,520 Speaker 2: Insulin is a hormone. 219 00:11:52,160 --> 00:11:55,200 Speaker 1: It's a peptide release from the pancreas that helps remove 220 00:11:55,240 --> 00:12:01,400 Speaker 1: glucose carbohydrates from the bloodstream into tissues. Alzheimer's is in 221 00:12:01,520 --> 00:12:06,240 Speaker 1: part type three diabetes of the brain, so it's insulin 222 00:12:06,320 --> 00:12:10,760 Speaker 1: resistance in the brain. What is good for muscle is 223 00:12:10,800 --> 00:12:13,000 Speaker 1: good for brain. And I want to touch on this 224 00:12:13,160 --> 00:12:17,079 Speaker 1: because this is important. There is a brain muscle access 225 00:12:17,440 --> 00:12:21,839 Speaker 1: There is a brain muscle connection number one. What is 226 00:12:21,880 --> 00:12:25,599 Speaker 1: good for muscle, both nutritionally and body composition wise, is 227 00:12:25,640 --> 00:12:29,840 Speaker 1: good for brain. When you contract skeletal muscle, because it 228 00:12:29,920 --> 00:12:36,040 Speaker 1: is an organ system, it secretes hormone peptide hormones called myokines. 229 00:12:36,360 --> 00:12:40,200 Speaker 1: It secretes little molecules that go to the brain that 230 00:12:40,240 --> 00:12:46,880 Speaker 1: affect memory, neurogenesis, brain volume. Essentially, the idea of dumb 231 00:12:46,960 --> 00:12:51,040 Speaker 1: jock is totally wrong. The stronger you are, the greater 232 00:12:51,160 --> 00:12:55,160 Speaker 1: your working memory. The stronger you are, the greater your 233 00:12:55,200 --> 00:12:59,520 Speaker 1: executive function, which is thinking with numbers. The faster you move, 234 00:12:59,800 --> 00:13:04,320 Speaker 1: the faster you think. There is this relationship, this access, 235 00:13:04,400 --> 00:13:07,800 Speaker 1: between what we do with our body and the input 236 00:13:07,840 --> 00:13:10,640 Speaker 1: that it has on and in our brain. So there's 237 00:13:10,679 --> 00:13:13,960 Speaker 1: a metabolic component of Alzheimer's, which is critical type three 238 00:13:13,960 --> 00:13:17,839 Speaker 1: diabetes of the brain. In addition, the majority of individuals 239 00:13:17,920 --> 00:13:21,120 Speaker 1: do not train, do not do resistance training, and are 240 00:13:21,120 --> 00:13:26,280 Speaker 1: not meeting the minimum training recommendations. When you contract this 241 00:13:26,520 --> 00:13:29,920 Speaker 1: organ system, it directly affects the brain. 242 00:13:30,600 --> 00:13:33,360 Speaker 7: Let me ask you this because there are many ways 243 00:13:33,360 --> 00:13:36,720 Speaker 7: of strength training, right and if you are you don't 244 00:13:36,720 --> 00:13:39,560 Speaker 7: have access to a gym, or if you're traveling a 245 00:13:39,600 --> 00:13:42,760 Speaker 7: lot like the three of us do, so you're not 246 00:13:42,840 --> 00:13:46,760 Speaker 7: taking dumbills on the road. There are you know, exercise bands. 247 00:13:46,800 --> 00:13:50,559 Speaker 7: Do you believe body weight? What are different forms of 248 00:13:50,559 --> 00:13:53,000 Speaker 7: strength training other than what we kind of think about, 249 00:13:53,040 --> 00:13:55,880 Speaker 7: you know, lugging one hundred pounds dumb bills? 250 00:13:56,240 --> 00:13:59,000 Speaker 1: I travel all the time, and what I do is 251 00:13:59,040 --> 00:14:02,120 Speaker 1: I have a travel bag that has a handful of 252 00:14:02,120 --> 00:14:03,800 Speaker 1: items in there, and I'm going to share with you 253 00:14:03,840 --> 00:14:07,840 Speaker 1: what they are. Number One, resistance bands. I carry a 254 00:14:07,880 --> 00:14:10,480 Speaker 1: bunch of resistance bands. I'm going to say a bunch 255 00:14:10,640 --> 00:14:14,040 Speaker 1: I carry right now, I'm down to two. I've kind 256 00:14:14,040 --> 00:14:16,360 Speaker 1: of streamlined. There was five for a while and then 257 00:14:16,360 --> 00:14:17,959 Speaker 1: maybe there was a little more. But now I'm down 258 00:14:18,040 --> 00:14:21,680 Speaker 1: to two resistance bands, one with a handle, one without. YEP, 259 00:14:22,440 --> 00:14:25,720 Speaker 1: it also travel with little devices, so number one you 260 00:14:25,760 --> 00:14:28,120 Speaker 1: could get away with that. 261 00:14:28,120 --> 00:14:29,880 Speaker 2: That simply would be enough. 262 00:14:30,760 --> 00:14:33,880 Speaker 1: One resistance span, one with a handle, and then one 263 00:14:34,000 --> 00:14:37,520 Speaker 1: I use a round one for leg workout or shoulder workout, 264 00:14:37,600 --> 00:14:38,960 Speaker 1: any any of those kinds of. 265 00:14:40,440 --> 00:14:41,240 Speaker 2: Exercises. 266 00:14:42,480 --> 00:14:44,560 Speaker 1: If someone doesn't want to do that, or wants to 267 00:14:44,600 --> 00:14:47,800 Speaker 1: do that and wants to even take it up a notch, 268 00:14:48,200 --> 00:14:52,120 Speaker 1: you could travel with blood flow restriction, bluetooth blood flow restriction. 269 00:14:52,160 --> 00:14:54,680 Speaker 1: There are these little bands. I have them in my 270 00:14:54,720 --> 00:14:57,720 Speaker 1: bag with her about this big So there's only one 271 00:14:57,760 --> 00:15:00,280 Speaker 1: way not to do it, but there's a million different 272 00:15:00,280 --> 00:15:01,360 Speaker 1: ways to do it, right. 273 00:15:02,800 --> 00:15:04,480 Speaker 2: The only thing wrong way to do is to not 274 00:15:04,520 --> 00:15:05,360 Speaker 2: do to not do it. 275 00:15:06,280 --> 00:15:08,200 Speaker 5: I also like to interject that you will find my 276 00:15:08,240 --> 00:15:10,280 Speaker 5: sister doing push up challenges. 277 00:15:09,920 --> 00:15:12,240 Speaker 2: With just thinking that any airport no problem, and the. 278 00:15:12,240 --> 00:15:17,240 Speaker 5: Airport you will do and challenging anybody who will who. 279 00:15:17,160 --> 00:15:19,000 Speaker 6: Is interesting, you will push up challenge. 280 00:15:19,000 --> 00:15:21,320 Speaker 7: There you go, so you can do body weight as well. 281 00:15:21,400 --> 00:15:22,200 Speaker 7: You incorporate. 282 00:15:22,640 --> 00:15:26,600 Speaker 1: Yeah, and that's what I cover in the playbook because 283 00:15:26,800 --> 00:15:29,240 Speaker 1: what the data suggests is something called the VILPA. So 284 00:15:29,240 --> 00:15:33,680 Speaker 1: it's vigorous intermittent physical activity throughout the day. And what 285 00:15:33,720 --> 00:15:36,560 Speaker 1: that is is you could every hour get up and 286 00:15:36,600 --> 00:15:39,000 Speaker 1: do ten air squads pretty fast. 287 00:15:39,120 --> 00:15:41,240 Speaker 2: You know, it's doing something to get your heart rate up. 288 00:15:41,640 --> 00:15:46,120 Speaker 1: We think about training as this entity over here in 289 00:15:46,160 --> 00:15:49,360 Speaker 1: a discrete moment of time. That's not how we have 290 00:15:49,440 --> 00:15:52,400 Speaker 1: to train, right, So if the concept is we have 291 00:15:52,480 --> 00:15:56,280 Speaker 1: to contract skeletal muscle tissue, then what we do as 292 00:15:56,280 --> 00:15:58,920 Speaker 1: opposed to you know, this is the only time I'm 293 00:15:58,960 --> 00:16:01,440 Speaker 1: going to move during this train session, we begin to 294 00:16:01,520 --> 00:16:04,080 Speaker 1: integrate it into our life. 295 00:16:04,760 --> 00:16:08,040 Speaker 3: Coming up, three myths about your body that doctor Gabrielle 296 00:16:08,120 --> 00:16:11,600 Speaker 3: Lyon says are holding people back and what actually matters instead. 297 00:16:15,320 --> 00:16:17,840 Speaker 7: Now back to my legacy, Mattie. 298 00:16:17,600 --> 00:16:19,200 Speaker 4: I like to bring you to the conversation. You're talking 299 00:16:19,200 --> 00:16:21,640 Speaker 4: about the push up challenges, which I just found so endearing, 300 00:16:22,280 --> 00:16:24,200 Speaker 4: But you also recently posted a video of the two 301 00:16:24,240 --> 00:16:27,000 Speaker 4: of you working out together with a message I'm in 302 00:16:27,040 --> 00:16:30,920 Speaker 4: a quote here. Being strong is a deeply embedded value 303 00:16:31,080 --> 00:16:33,560 Speaker 4: we share. So just tell us a little bit about 304 00:16:33,600 --> 00:16:35,440 Speaker 4: that perspective, and what are some of the things that 305 00:16:35,480 --> 00:16:38,240 Speaker 4: you've learned from Gabrielle's work that impacts you and your 306 00:16:38,440 --> 00:16:40,240 Speaker 4: health longevity on your side? 307 00:16:40,840 --> 00:16:44,880 Speaker 5: Absolutely, well, I'll start. I have done physical fitness my 308 00:16:44,960 --> 00:16:48,720 Speaker 5: whole life. Martial arts was my sport of trade. 309 00:16:49,280 --> 00:16:53,760 Speaker 2: And she's a black belt. By the way, he's a block. 310 00:16:54,160 --> 00:16:57,440 Speaker 1: I only had a brown belt before I started to Also, 311 00:16:57,840 --> 00:17:01,480 Speaker 1: she was a ranked runner. 312 00:17:01,680 --> 00:17:02,160 Speaker 2: Like in the. 313 00:17:02,080 --> 00:17:04,959 Speaker 1: Relay, she got off the couch. Here's the thing, So 314 00:17:05,080 --> 00:17:08,959 Speaker 1: I I'm not a natural athlete. This girl, she's like, 315 00:17:09,320 --> 00:17:11,879 Speaker 1: you know, chill and out, gets off the couch and 316 00:17:12,000 --> 00:17:13,919 Speaker 1: I don't know, you got like second in state. 317 00:17:14,320 --> 00:17:15,159 Speaker 8: Oh, that's. 318 00:17:16,440 --> 00:17:17,359 Speaker 2: Just I just wanted it was. 319 00:17:17,359 --> 00:17:20,560 Speaker 6: A sprinter, that's true. And I did do martial arts 320 00:17:20,600 --> 00:17:21,160 Speaker 6: my whole life. 321 00:17:21,240 --> 00:17:23,960 Speaker 5: I started with jiu jitsu and kickboxing and then competed 322 00:17:24,000 --> 00:17:27,320 Speaker 5: in Korea and ended up in a mixed martial arts school. 323 00:17:27,440 --> 00:17:29,480 Speaker 5: So so health and wellness has been something part of 324 00:17:29,840 --> 00:17:33,160 Speaker 5: my whole life. But what I learned specifically from Gabrielle 325 00:17:33,200 --> 00:17:35,880 Speaker 5: was actually life changing. And there's a couple of things 326 00:17:35,880 --> 00:17:38,320 Speaker 5: I want to talk about. One I think is just 327 00:17:38,560 --> 00:17:42,719 Speaker 5: practical daily applications that anybody can do. One thing that 328 00:17:42,800 --> 00:17:45,360 Speaker 5: I learned is that you should start your day off 329 00:17:45,400 --> 00:17:48,919 Speaker 5: with thirty grams of protein, right, Like I normally wouldn't 330 00:17:48,960 --> 00:17:51,240 Speaker 5: eat and I'm naturally not inclined to eat until about 331 00:17:51,240 --> 00:17:54,360 Speaker 5: eleven AM. And learning from Gabrielle that was a mistake. 332 00:17:54,440 --> 00:17:56,919 Speaker 5: I should wake up and within two hours of waking up, 333 00:17:56,960 --> 00:17:59,639 Speaker 5: I should prime my body with protein so that I 334 00:17:59,680 --> 00:18:01,720 Speaker 5: am sting up my muscles for success. 335 00:18:01,800 --> 00:18:01,919 Speaker 7: Right. 336 00:18:01,920 --> 00:18:04,280 Speaker 5: And so that's one thing I've learned from her. Second 337 00:18:04,440 --> 00:18:07,199 Speaker 5: is any there is no excuse not to work out. 338 00:18:07,280 --> 00:18:09,600 Speaker 5: The only you know, the only mistake is not doing it. 339 00:18:09,640 --> 00:18:11,760 Speaker 5: And so anytime my sister and I are traveling together, 340 00:18:12,040 --> 00:18:17,320 Speaker 5: we always prioritize working out together. I spend the summers abroad, 341 00:18:17,480 --> 00:18:20,359 Speaker 5: and this past summer, my husband and I joined gyms 342 00:18:20,359 --> 00:18:24,560 Speaker 5: in you know, four different cities in Europe, just because 343 00:18:24,640 --> 00:18:27,080 Speaker 5: it's such a priority, and that I think was really 344 00:18:27,640 --> 00:18:29,679 Speaker 5: you know, it was a priority to begin with. But 345 00:18:29,880 --> 00:18:33,240 Speaker 5: learning to focus on muscle strength was something that I 346 00:18:33,320 --> 00:18:35,840 Speaker 5: learned specifically from Gabrielle. 347 00:18:35,960 --> 00:18:37,840 Speaker 6: Right, it's about resistance. 348 00:18:37,840 --> 00:18:40,560 Speaker 5: I was doing a peloton, and I know nothing wrong 349 00:18:40,600 --> 00:18:42,680 Speaker 5: with doing a peloton, right, and spending all the time, 350 00:18:42,680 --> 00:18:46,120 Speaker 5: which I love but at the same time, it wasn't 351 00:18:46,480 --> 00:18:51,159 Speaker 5: It wasn't enough for muscle strength. So that was another 352 00:18:51,160 --> 00:18:53,040 Speaker 5: thing that I learned. It's just to really focus on 353 00:18:53,760 --> 00:18:57,520 Speaker 5: building muscle, primming my body with protein, hitting daily protein goals. 354 00:18:57,560 --> 00:18:59,880 Speaker 6: Those are very achievable for most people. I think. 355 00:19:00,040 --> 00:19:01,520 Speaker 4: I love that. That's amazing. 356 00:19:01,960 --> 00:19:06,600 Speaker 8: So you're both married and have talked about your wonderful partners. Maddie. 357 00:19:06,600 --> 00:19:11,000 Speaker 8: You've shared that you and your husband have regular alignment meetings. 358 00:19:11,520 --> 00:19:15,280 Speaker 6: Yes, honey, yes, honey. 359 00:19:16,000 --> 00:19:19,280 Speaker 8: Can you talk about how it keeps you connected? 360 00:19:19,640 --> 00:19:20,360 Speaker 6: Absolutely? 361 00:19:20,960 --> 00:19:25,480 Speaker 5: So having a strong partner is so critical. 362 00:19:25,040 --> 00:19:27,560 Speaker 6: To my experience. And I have an amazing partner. 363 00:19:27,240 --> 00:19:31,760 Speaker 5: And we don't really argue very much because we have 364 00:19:31,960 --> 00:19:35,520 Speaker 5: set up this process of doing alignment meetings where we 365 00:19:35,560 --> 00:19:37,439 Speaker 5: feel when we when we are misaligned. 366 00:19:37,520 --> 00:19:40,639 Speaker 6: Right, So, if we have a different goal or. 367 00:19:40,520 --> 00:19:42,640 Speaker 5: We have something we need to accomplish, we will sit 368 00:19:42,680 --> 00:19:44,840 Speaker 5: down over coffee and do what's called DDC. 369 00:19:45,000 --> 00:19:47,679 Speaker 6: We debate the side commit to whatever it is. 370 00:19:48,320 --> 00:19:51,120 Speaker 5: And these are interesting takeaways that my husband learned being 371 00:19:51,200 --> 00:19:53,080 Speaker 5: in sort of corporate I mean he's in tech, he's 372 00:19:53,119 --> 00:19:54,680 Speaker 5: in a tech startup, but he is in a great 373 00:19:54,680 --> 00:19:59,360 Speaker 5: tech startup, and they were very thoughtful about how they 374 00:19:59,440 --> 00:20:03,879 Speaker 5: would teach the different players to work together, and he 375 00:20:04,000 --> 00:20:06,120 Speaker 5: brought those home to our household and said, Okay, hey, 376 00:20:06,280 --> 00:20:08,680 Speaker 5: we're having a misalignment on how you're feeling. 377 00:20:08,760 --> 00:20:10,840 Speaker 6: Right, you feel like you're taking on more of the parenting. 378 00:20:11,240 --> 00:20:12,439 Speaker 6: I don't want you to feel that way. 379 00:20:12,520 --> 00:20:14,439 Speaker 5: Let's sit down, have an alignment meeting, and let's go 380 00:20:14,640 --> 00:20:18,040 Speaker 5: over which tasks I can do, which tasks you want 381 00:20:18,040 --> 00:20:20,399 Speaker 5: to do, and something actually I learned from my sister, 382 00:20:20,440 --> 00:20:23,399 Speaker 5: which is the idea to lean into your strengths and 383 00:20:23,560 --> 00:20:26,680 Speaker 5: outsource your weaknesses, right, And so we would go through 384 00:20:26,720 --> 00:20:31,520 Speaker 5: our strengths and weaknesses and take on different strategies so 385 00:20:31,520 --> 00:20:32,520 Speaker 5: that we were aligned. 386 00:20:32,520 --> 00:20:34,080 Speaker 6: So no one felt like they. 387 00:20:33,920 --> 00:20:37,960 Speaker 5: Were being overworked or or you know, that there was 388 00:20:38,000 --> 00:20:43,000 Speaker 5: a disproportionate distribution of work in the house because parenting 389 00:20:43,040 --> 00:20:46,159 Speaker 5: we have three small kids well twelve seven and or 390 00:20:46,840 --> 00:20:50,520 Speaker 5: it's a busy house and we're both full time working, 391 00:20:50,600 --> 00:20:54,199 Speaker 5: and so having those alignment meetings really taught us the 392 00:20:54,240 --> 00:20:57,439 Speaker 5: power of communication. We often have these alignment meetings in 393 00:20:57,440 --> 00:20:59,520 Speaker 5: front of our kids when we need to, so that 394 00:20:59,560 --> 00:21:02,440 Speaker 5: we can say the example for healthy discussions of adults, 395 00:21:02,680 --> 00:21:05,160 Speaker 5: so that they know help you communicate with each other 396 00:21:05,640 --> 00:21:08,119 Speaker 5: and then the debate the side commit I think is 397 00:21:08,119 --> 00:21:12,399 Speaker 5: actually a really powerful couple's strategy because you can't go 398 00:21:12,520 --> 00:21:14,119 Speaker 5: back and say, well, I told you that was the 399 00:21:14,160 --> 00:21:17,760 Speaker 5: wrong idea, because you debated it, you decided together, and 400 00:21:17,800 --> 00:21:20,480 Speaker 5: you committed to that course of action. So when it 401 00:21:20,680 --> 00:21:23,000 Speaker 5: goes the right way, it's amazing, and when it goes 402 00:21:23,040 --> 00:21:25,960 Speaker 5: the wrong way, you can't point fingers, and so it 403 00:21:25,960 --> 00:21:26,560 Speaker 5: allows for. 404 00:21:26,520 --> 00:21:29,920 Speaker 6: A very healthy, very healthy household. 405 00:21:29,920 --> 00:21:32,280 Speaker 8: I think it's so good, serving accountable. 406 00:21:32,640 --> 00:21:33,520 Speaker 7: I'm writing notes. 407 00:21:34,200 --> 00:21:39,280 Speaker 8: This is so delicious. I love it. And Gabrielle, are 408 00:21:39,240 --> 00:21:43,240 Speaker 8: you constantly traveling for work? Also? What are some ways 409 00:21:43,280 --> 00:21:46,040 Speaker 8: you and Shane have found to stay connected. 410 00:21:46,920 --> 00:21:50,359 Speaker 1: So my husband is a little unusual. He was a 411 00:21:50,680 --> 00:21:53,919 Speaker 1: Navy seal for ten years prior to his second career. 412 00:21:54,600 --> 00:21:58,520 Speaker 1: He is now in his second career as a surgical resident, 413 00:21:58,960 --> 00:22:02,239 Speaker 1: and he's in his thirtyeth a Baylor in urology. His 414 00:22:02,359 --> 00:22:05,160 Speaker 1: work schedule is about, I don't know, one hundred hours 415 00:22:05,320 --> 00:22:10,040 Speaker 1: a week. It's it's tremendous. So I am not nearly 416 00:22:10,080 --> 00:22:12,800 Speaker 1: as organized as my sister in that way. Basically, I'm 417 00:22:12,840 --> 00:22:18,959 Speaker 1: shining a light wake up. It's not good but I 418 00:22:19,000 --> 00:22:22,959 Speaker 1: will say he is a professional teammate and this is 419 00:22:23,160 --> 00:22:29,800 Speaker 1: just inherent in this archetype of individual. And my expectation 420 00:22:30,119 --> 00:22:32,200 Speaker 1: of him right now is that he needs to get 421 00:22:32,200 --> 00:22:36,480 Speaker 1: through training and while we are connected, when we can be, 422 00:22:36,560 --> 00:22:39,560 Speaker 1: I mean, he very much needs that connection. We are 423 00:22:39,600 --> 00:22:43,840 Speaker 1: in a season that is highly dynamic and not so 424 00:22:43,920 --> 00:22:47,000 Speaker 1: much on my end, but really on his surgical training 425 00:22:47,080 --> 00:22:50,399 Speaker 1: is not you know, it's very intense because they're training 426 00:22:50,440 --> 00:22:53,280 Speaker 1: him up to you know, to be world class. And 427 00:22:54,119 --> 00:22:57,480 Speaker 1: I recognize that now, we both do. And your question 428 00:22:57,560 --> 00:23:00,679 Speaker 1: is how do we stay connected? And it's really we 429 00:23:00,760 --> 00:23:04,560 Speaker 1: try to schedule once a week time together, but honestly, 430 00:23:05,400 --> 00:23:07,280 Speaker 1: you know, he needs to sleep, he needs there are 431 00:23:07,320 --> 00:23:11,000 Speaker 1: things that so right now this season is I got it. 432 00:23:11,600 --> 00:23:15,160 Speaker 1: I can manage. And brother, when you are done, you. 433 00:23:15,160 --> 00:23:16,720 Speaker 2: Are digging all of it. 434 00:23:17,359 --> 00:23:18,919 Speaker 5: I want to give a plug for Shane that he's 435 00:23:18,960 --> 00:23:21,199 Speaker 5: also very accessible if you need him right like if 436 00:23:21,200 --> 00:23:24,840 Speaker 5: there's totally and he's a team player, like my daughter 437 00:23:25,200 --> 00:23:27,640 Speaker 5: had a fight with an escalator and lost and. 438 00:23:27,640 --> 00:23:31,800 Speaker 6: Had a gash, like I mean, and I'm like, who 439 00:23:31,840 --> 00:23:34,040 Speaker 6: do I call? And I'm like, of course, I call Shane. 440 00:23:34,080 --> 00:23:39,080 Speaker 5: The Nateil trauma you know er bick and he he 441 00:23:39,160 --> 00:23:42,600 Speaker 5: responds right away, so I totally you know the seasons. 442 00:23:43,000 --> 00:23:46,399 Speaker 5: He is busy, but he is, like sister said, a 443 00:23:46,400 --> 00:23:49,080 Speaker 5: professional team player and if you ever need there, which 444 00:23:49,080 --> 00:23:50,160 Speaker 5: is like amazing. 445 00:23:49,840 --> 00:23:52,080 Speaker 7: Let's underscore that too, because I do think I was 446 00:23:52,280 --> 00:23:54,639 Speaker 7: using in my mind the term season even before you 447 00:23:54,680 --> 00:23:56,879 Speaker 7: said it, because I think it's so important for families, 448 00:23:57,040 --> 00:24:01,040 Speaker 7: For couples, we you know, to acknowledge the season that 449 00:24:01,080 --> 00:24:03,480 Speaker 7: you're in. It's a different season when you have a 450 00:24:03,520 --> 00:24:06,879 Speaker 7: seven month baby than when you have a seventeen year 451 00:24:06,920 --> 00:24:08,960 Speaker 7: old that's going off to college. And so I think 452 00:24:09,040 --> 00:24:11,800 Speaker 7: part of even in alignment meetings or it's also to 453 00:24:12,000 --> 00:24:15,159 Speaker 7: acknowledge the season that the couple is in or the 454 00:24:15,160 --> 00:24:17,760 Speaker 7: family is in. I think that's another brilliant takeaway. 455 00:24:17,840 --> 00:24:18,159 Speaker 5: Yeah. 456 00:24:18,760 --> 00:24:24,479 Speaker 7: Now, Maddie Gabrielle also interviewed you on her podcast, and 457 00:24:24,520 --> 00:24:28,240 Speaker 7: you talked about setting boundaries prioritizing yourself as a professor 458 00:24:28,240 --> 00:24:31,360 Speaker 7: and mom of three. So, what are some practical ways 459 00:24:31,600 --> 00:24:33,760 Speaker 7: you've learned to actually do that? 460 00:24:34,320 --> 00:24:39,000 Speaker 5: Absolutely, I think one of those is absolutely leaning into 461 00:24:39,040 --> 00:24:43,679 Speaker 5: your strengths and outsourcing your weaknesses. So I think asking 462 00:24:43,720 --> 00:24:46,440 Speaker 5: for help, whether you pay for it whether it's from 463 00:24:46,480 --> 00:24:47,360 Speaker 5: friends or family. 464 00:24:47,760 --> 00:24:50,080 Speaker 6: Moms do a million things. 465 00:24:49,880 --> 00:24:51,919 Speaker 5: A day and they can't do it all, and they 466 00:24:51,960 --> 00:24:55,080 Speaker 5: shouldn't have to do it all. So I think setting 467 00:24:55,160 --> 00:24:58,600 Speaker 5: boundaries of what you as a mother or what I 468 00:24:58,640 --> 00:25:01,439 Speaker 5: as a mother want to accomplish, and then asking for 469 00:25:01,520 --> 00:25:04,080 Speaker 5: help or hiring for help or ordering or whatever it 470 00:25:04,160 --> 00:25:09,120 Speaker 5: is makes you or me, you know the proverbial mom 471 00:25:09,320 --> 00:25:10,440 Speaker 5: like a better human being. 472 00:25:10,520 --> 00:25:12,800 Speaker 6: Right when I'm more plax, I'm a better parent. 473 00:25:13,320 --> 00:25:16,879 Speaker 5: So I think really identifying what you want to do. 474 00:25:16,920 --> 00:25:20,080 Speaker 5: And my sister's a great example, right, eating a healthy 475 00:25:20,400 --> 00:25:24,000 Speaker 5: and high protein is really important. I would not trust 476 00:25:24,080 --> 00:25:28,639 Speaker 5: her to cook food, so she So I think just 477 00:25:28,720 --> 00:25:32,639 Speaker 5: allowing for you know, understanding what you're good at, understanding 478 00:25:32,960 --> 00:25:34,919 Speaker 5: not good at, bringing in help to fill in what 479 00:25:34,960 --> 00:25:38,280 Speaker 5: you're not good at is really important. And I think also, 480 00:25:38,600 --> 00:25:41,720 Speaker 5: you know, my sister is another great example, or all 481 00:25:41,720 --> 00:25:44,240 Speaker 5: working moms are great examples. There's a lot of research 482 00:25:44,280 --> 00:25:48,600 Speaker 5: to show that working moms are really critical for daughters 483 00:25:48,640 --> 00:25:52,760 Speaker 5: to see themselves as future professionals. So it's important, I 484 00:25:52,800 --> 00:25:56,240 Speaker 5: think also to have that recognition that working on yourself 485 00:25:56,720 --> 00:26:00,199 Speaker 5: is actually setting the example for future generations. So I 486 00:26:00,240 --> 00:26:03,200 Speaker 5: say that as a professor. I think you know boundaries too. 487 00:26:03,320 --> 00:26:06,760 Speaker 5: Is I set work boundaries? I say, Okay, I'm on campus, 488 00:26:06,760 --> 00:26:09,040 Speaker 5: I'm with my students. I love my students. I don't 489 00:26:09,040 --> 00:26:11,800 Speaker 5: answer emails after eight pm unless it's an emergency, like 490 00:26:11,840 --> 00:26:13,560 Speaker 5: you'll hear from me the next day. But when my 491 00:26:14,080 --> 00:26:16,360 Speaker 5: time is done with my students, my time is done, 492 00:26:16,520 --> 00:26:17,640 Speaker 5: and I will see you the next day. 493 00:26:17,640 --> 00:26:18,760 Speaker 6: And they're very respectful. 494 00:26:18,800 --> 00:26:22,280 Speaker 5: Because if you are transparent and you articulate your boundaries, 495 00:26:22,560 --> 00:26:24,320 Speaker 5: everybody's expectations are managed. 496 00:26:26,040 --> 00:26:28,199 Speaker 4: If you're looking for stories that move you, insights that 497 00:26:28,240 --> 00:26:31,439 Speaker 4: shift you, in conversations that stay deeply within you, do 498 00:26:31,560 --> 00:26:33,720 Speaker 4: us a favor, and do yourself a favor, and hit 499 00:26:33,760 --> 00:26:36,560 Speaker 4: the subscribe button right now. It's the best way to 500 00:26:36,600 --> 00:26:40,320 Speaker 4: support this podcast and support your journey. New episodes drop 501 00:26:40,560 --> 00:26:44,280 Speaker 4: every week. Now back to my legacy. 502 00:26:44,600 --> 00:26:46,840 Speaker 7: Now, you've also said you called your sister out a 503 00:26:46,840 --> 00:26:49,119 Speaker 7: little bit on this and said that she doesn't do 504 00:26:49,160 --> 00:26:51,600 Speaker 7: a very good job of taking care of herself. Maybe 505 00:26:51,600 --> 00:26:54,520 Speaker 7: it's that caring that strength for everyone else from a child. 506 00:26:55,320 --> 00:26:58,440 Speaker 7: So what would be what would you wish for your 507 00:26:58,480 --> 00:27:02,800 Speaker 7: sister to do more, for more of for herself. 508 00:27:03,840 --> 00:27:05,280 Speaker 6: Oh, that's a good question. 509 00:27:05,640 --> 00:27:10,520 Speaker 5: I think I would wish her to do more self care. 510 00:27:10,560 --> 00:27:15,080 Speaker 5: I'd say, like, do more massages, go slower, you stay 511 00:27:15,119 --> 00:27:19,280 Speaker 5: home with the kids, because she's she feels that she's 512 00:27:19,560 --> 00:27:23,040 Speaker 5: you know, she is doing so much for the world, 513 00:27:23,720 --> 00:27:26,040 Speaker 5: and she's doing so much for her family, and she 514 00:27:26,119 --> 00:27:28,520 Speaker 5: does you know, she does some stuff for herself. Don't 515 00:27:28,520 --> 00:27:31,600 Speaker 5: get me wrong, but I think she could really hone 516 00:27:31,600 --> 00:27:33,320 Speaker 5: in and take care of that golden goose. Is what 517 00:27:33,400 --> 00:27:35,679 Speaker 5: our mother always says, take care of the golden goose, 518 00:27:35,960 --> 00:27:38,280 Speaker 5: because when you take care of you, you can better 519 00:27:38,280 --> 00:27:39,400 Speaker 5: take care of everybody else. 520 00:27:39,760 --> 00:27:41,560 Speaker 7: That's what I wish for you for twenty twenty six, 521 00:27:41,600 --> 00:27:43,080 Speaker 7: Gabrielle the Golden Goose. 522 00:27:43,800 --> 00:27:46,280 Speaker 4: You know, you talk about recovery is an important part 523 00:27:46,320 --> 00:27:49,080 Speaker 4: of just not just working out, but just as an 524 00:27:49,160 --> 00:27:54,560 Speaker 4: overall mindset. And you said recovery isn't passive as proactive, 525 00:27:55,080 --> 00:27:57,160 Speaker 4: but in this case, you're talking about sleep, light, exposure, 526 00:27:57,240 --> 00:27:59,600 Speaker 4: hot and cold. You know, why do you think we've 527 00:27:59,600 --> 00:28:01,479 Speaker 4: gotten recovery so wrong? And what are some of the 528 00:28:01,640 --> 00:28:03,520 Speaker 4: critical elements of recovery. 529 00:28:04,280 --> 00:28:07,160 Speaker 1: Yeah, I think that we've gotten recovery a little bit 530 00:28:07,200 --> 00:28:11,080 Speaker 1: wrong because we think that recovery is you know, and 531 00:28:11,119 --> 00:28:14,320 Speaker 1: this kind have many layers of meaning to it. That 532 00:28:14,359 --> 00:28:16,760 Speaker 1: it's just a warm bubble ball. Oh I got to 533 00:28:16,800 --> 00:28:20,040 Speaker 1: chill out. Oh that's what recovery is. And maybe that is, 534 00:28:20,640 --> 00:28:24,199 Speaker 1: but I think recovery is where a lot of the 535 00:28:24,200 --> 00:28:25,040 Speaker 1: magic happens. 536 00:28:25,480 --> 00:28:28,080 Speaker 2: And when I say a lot of the magic, I. 537 00:28:28,080 --> 00:28:31,560 Speaker 1: Mean you are not making gains when you're training, and 538 00:28:31,680 --> 00:28:34,520 Speaker 1: if you think about your profession, you're not coming up 539 00:28:34,520 --> 00:28:37,240 Speaker 1: with these amazing creative ideas when you're grinding it out. 540 00:28:37,840 --> 00:28:40,920 Speaker 2: You're sitting back and then all of a sudden, the idea. 541 00:28:40,640 --> 00:28:43,720 Speaker 1: Fairy just Oh, this is a great idea, and it 542 00:28:43,800 --> 00:28:46,960 Speaker 1: comes where there's moments of a little bit of idle behavior. 543 00:28:47,480 --> 00:28:49,600 Speaker 1: At least this is what I found. So there's the 544 00:28:49,640 --> 00:28:54,960 Speaker 1: mental recovery and then the physical recovery, the active process. 545 00:28:54,960 --> 00:28:56,600 Speaker 1: And you ask me, what have we gotten wrong? And 546 00:28:56,640 --> 00:28:58,959 Speaker 1: I don't know if we've gotten it wrong, but I 547 00:28:59,000 --> 00:29:03,240 Speaker 1: do think things like cold exposure, heat exposure, that there 548 00:29:03,320 --> 00:29:07,360 Speaker 1: is more to this physical domain than training and eating 549 00:29:07,360 --> 00:29:10,200 Speaker 1: while in and this is the environmental aspect, and that's 550 00:29:10,240 --> 00:29:12,520 Speaker 1: where I think recovery really fits in. 551 00:29:13,080 --> 00:29:15,280 Speaker 2: And what I bet. 552 00:29:15,120 --> 00:29:17,560 Speaker 1: That we're going to find a lot more about is 553 00:29:17,560 --> 00:29:19,960 Speaker 1: that the light that light makes a huge difference, the 554 00:29:20,040 --> 00:29:22,800 Speaker 1: lights that are around us and on us. I think 555 00:29:23,400 --> 00:29:25,040 Speaker 1: we are going to see more and more data that 556 00:29:25,080 --> 00:29:28,120 Speaker 1: it affects us much more deeply than we recognize, and 557 00:29:28,160 --> 00:29:30,880 Speaker 1: so being outside is going to be more and more important. 558 00:29:31,160 --> 00:29:34,000 Speaker 7: Okay, so we recently had Tampson Fidel and her husband 559 00:29:34,080 --> 00:29:38,400 Speaker 7: Ira on this podcast talking about menopause, and for all 560 00:29:38,440 --> 00:29:41,200 Speaker 7: of our audience listening, you should definitely send that one 561 00:29:41,280 --> 00:29:43,560 Speaker 7: to all of the men in your life and you 562 00:29:43,560 --> 00:29:48,200 Speaker 7: can thank us later. Gabrielle, I know that Tampson interviewed 563 00:29:48,240 --> 00:29:51,400 Speaker 7: you on her podcast. What are the three things that 564 00:29:51,440 --> 00:29:54,680 Speaker 7: you tell every woman in their forties and fifties that 565 00:29:54,720 --> 00:29:56,360 Speaker 7: they need to start doing right now? 566 00:29:56,720 --> 00:30:00,320 Speaker 1: Strength training Strength is a responsibility, not a lot xury 567 00:30:00,920 --> 00:30:04,480 Speaker 1: nail in your nutrition. It doesn't get easier, but everything 568 00:30:04,560 --> 00:30:09,080 Speaker 1: is possible. And number three, carry a neutral mind. The 569 00:30:09,080 --> 00:30:12,800 Speaker 1: more neutral you are, the less swings you know, the 570 00:30:12,840 --> 00:30:15,680 Speaker 1: higher you go, the lower you fall. And if you 571 00:30:15,840 --> 00:30:19,080 Speaker 1: maintain a level of neutrality, then you can make the 572 00:30:19,120 --> 00:30:22,800 Speaker 1: next right action happen, which allows you to be more discerning, 573 00:30:23,520 --> 00:30:27,680 Speaker 1: be strong, eat your protein, and be neutral. And actually 574 00:30:27,720 --> 00:30:29,720 Speaker 1: I said it in the wrong order. So the neutrality 575 00:30:29,720 --> 00:30:33,000 Speaker 1: piece should be first, you know, I think part of 576 00:30:33,600 --> 00:30:36,720 Speaker 1: what has happened is that we're always chasing this dopamine 577 00:30:36,720 --> 00:30:39,680 Speaker 1: and this drive, and it allows for a lot of distractions. 578 00:30:40,000 --> 00:30:42,680 Speaker 1: So instead of being able to take the next right action, 579 00:30:43,120 --> 00:30:45,800 Speaker 1: we're chasing the shiny object. We're looking at the next 580 00:30:45,840 --> 00:30:49,000 Speaker 1: thing to do, rather than allowing for ourselves to be 581 00:30:49,120 --> 00:30:52,479 Speaker 1: very discerning that this is the next right action and 582 00:30:52,600 --> 00:30:56,600 Speaker 1: there's no narrative around it. And when we become very neutral, 583 00:30:56,680 --> 00:31:01,160 Speaker 1: we have more flexibility and clarity at taking one next 584 00:31:01,240 --> 00:31:03,760 Speaker 1: right action. And so that's probably the first piece because 585 00:31:03,760 --> 00:31:06,800 Speaker 1: then that allows you to not skip the jam and 586 00:31:06,920 --> 00:31:09,800 Speaker 1: recognize that strength is a responsibility and that it's so 587 00:31:09,960 --> 00:31:13,560 Speaker 1: much more. It's the act of achieving and going after 588 00:31:13,640 --> 00:31:17,280 Speaker 1: strength that has this cascade effect because it's not the 589 00:31:17,320 --> 00:31:21,680 Speaker 1: strength that we're after, really, it's the whole system body 590 00:31:21,680 --> 00:31:26,080 Speaker 1: effect of muscle, which affects the brain, metabolism, bone, all 591 00:31:26,160 --> 00:31:28,400 Speaker 1: of the things that are important to us. Is it's 592 00:31:28,440 --> 00:31:31,280 Speaker 1: truly at our fingertips, you know, if we reorient to 593 00:31:31,360 --> 00:31:32,800 Speaker 1: that central focus of muscle. 594 00:31:33,400 --> 00:31:38,560 Speaker 8: Maddie, you've become known as the cargo bike momb You 595 00:31:38,640 --> 00:31:42,080 Speaker 8: have five cargo bikes and use them to move your 596 00:31:42,280 --> 00:31:49,080 Speaker 8: three kids, groceries, even furniture around New York City. What's 597 00:31:49,120 --> 00:31:52,040 Speaker 8: been the biggest unexpected benefit? 598 00:31:53,160 --> 00:31:56,320 Speaker 6: These bikes are life changing for me. 599 00:31:56,520 --> 00:31:59,240 Speaker 5: I did not you know, I did not bike really 600 00:31:59,440 --> 00:32:02,280 Speaker 5: until I went to the Netherlands for a couple of 601 00:32:02,280 --> 00:32:06,760 Speaker 5: weeks and started biking and came back and I the 602 00:32:06,800 --> 00:32:12,800 Speaker 5: benefits are really endless. There's health and wellness benefits. 603 00:32:12,880 --> 00:32:14,720 Speaker 6: Right, the even. 604 00:32:14,400 --> 00:32:19,840 Speaker 5: Assist cargo bikes give a moderate exercise. They are helping 605 00:32:19,920 --> 00:32:24,240 Speaker 5: us reduce our risk of being in a car right 606 00:32:24,280 --> 00:32:25,840 Speaker 5: one and three. I mean, I can get all very 607 00:32:25,880 --> 00:32:27,680 Speaker 5: technical on this because I spend a lot of time 608 00:32:27,680 --> 00:32:30,120 Speaker 5: thinking about this, but really, there's so many benefits. The 609 00:32:30,160 --> 00:32:32,760 Speaker 5: cargo bike has truly transformed my life. It's transformed a 610 00:32:32,840 --> 00:32:35,120 Speaker 5: number of people lives. You know. One thing that I 611 00:32:35,120 --> 00:32:37,720 Speaker 5: think is a very interesting metric point when we think 612 00:32:37,760 --> 00:32:42,280 Speaker 5: about why we use these bikes, is we accept in 613 00:32:42,320 --> 00:32:46,880 Speaker 5: our society forty thousand deaths with cars. There's six million 614 00:32:46,920 --> 00:32:50,280 Speaker 5: accidents car crashes a year, and so this is something 615 00:32:50,480 --> 00:32:53,320 Speaker 5: as a New Yorker, was a very uncomfortable place for 616 00:32:53,360 --> 00:32:56,480 Speaker 5: me to think about. So we live in New York City, 617 00:32:56,520 --> 00:32:59,000 Speaker 5: we don't have a car, we have these cargo bikes instead, 618 00:32:59,080 --> 00:33:02,360 Speaker 5: we move our family around, we move furniture. They can 619 00:33:02,400 --> 00:33:05,000 Speaker 5: do almost everything a car can, and we bike in 620 00:33:05,040 --> 00:33:07,360 Speaker 5: them year round, and they. 621 00:33:07,240 --> 00:33:08,280 Speaker 6: Are cost savings. 622 00:33:08,320 --> 00:33:10,200 Speaker 5: I mean, there's a whole slew of benefits, but I 623 00:33:10,200 --> 00:33:15,760 Speaker 5: think really recognizing how fun transportation can be, what kind 624 00:33:15,800 --> 00:33:20,080 Speaker 5: of connection it can bring that vast majority of me 625 00:33:20,240 --> 00:33:22,600 Speaker 5: and my family are. We're moving within one to three 626 00:33:22,600 --> 00:33:24,720 Speaker 5: miles of our home, which all can easily be done 627 00:33:24,920 --> 00:33:27,360 Speaker 5: on a cargo bike. So it's been a really fun 628 00:33:27,520 --> 00:33:32,000 Speaker 5: journey to learn and discover how incredible these bikes can 629 00:33:32,120 --> 00:33:32,520 Speaker 5: truly be. 630 00:33:32,920 --> 00:33:35,720 Speaker 7: And they can find you at Cargo Bike Mama, right, 631 00:33:35,800 --> 00:33:36,440 Speaker 7: look you up. 632 00:33:36,880 --> 00:33:40,000 Speaker 6: Okay, mma, m mma MMA. 633 00:33:40,440 --> 00:33:40,640 Speaker 2: Yes. 634 00:33:40,800 --> 00:33:44,240 Speaker 7: Gabrielle, you've been pushing back on decades of conventional wisdom 635 00:33:44,280 --> 00:33:48,320 Speaker 7: about diet and fitness for our listeners. I would like 636 00:33:48,440 --> 00:33:51,680 Speaker 7: to ask you, what are three of the biggest myths 637 00:33:51,760 --> 00:33:54,000 Speaker 7: that you would like people to stop believing. 638 00:33:54,720 --> 00:33:56,800 Speaker 1: Well, the first one is that wee eat too much protein. 639 00:33:57,440 --> 00:34:00,480 Speaker 1: We don't, and we have to recognize that the current 640 00:34:00,480 --> 00:34:03,200 Speaker 1: recommendations are set at a minimum. 641 00:34:03,400 --> 00:34:04,840 Speaker 2: And you know, people. 642 00:34:04,600 --> 00:34:07,160 Speaker 1: Will say, oh, well, the RDA, which is the recommended 643 00:34:07,200 --> 00:34:10,759 Speaker 1: dietary allowance. Well, that number is based on something called 644 00:34:10,800 --> 00:34:14,120 Speaker 1: a nitrogen balance value. I don't know of any health 645 00:34:14,160 --> 00:34:18,440 Speaker 1: outcome that is based on a nitrogen balance value. So 646 00:34:18,560 --> 00:34:22,399 Speaker 1: this is an early nineteen hundred technique that has come 647 00:34:22,480 --> 00:34:24,320 Speaker 1: up with this number, and we still use this number. 648 00:34:24,640 --> 00:34:28,080 Speaker 1: So the conversation is absolutely irrelevant for the amount of 649 00:34:28,120 --> 00:34:31,279 Speaker 1: protein that we are having. It's not that is it. 650 00:34:31,640 --> 00:34:34,000 Speaker 1: You know, is the RDA enough? It's is the RDA 651 00:34:34,040 --> 00:34:38,600 Speaker 1: even a relevant number? And that is a huge misunderstanding. 652 00:34:39,080 --> 00:34:41,920 Speaker 1: So number one, we are not eating enough protein for 653 00:34:42,000 --> 00:34:45,520 Speaker 1: optimal eating period. We're maybe eating enough protein to not 654 00:34:45,560 --> 00:34:48,640 Speaker 1: be worse than yesterday. But if we believe that skeletal 655 00:34:48,680 --> 00:34:51,600 Speaker 1: muscles the organ of longevity, there there's only two ways 656 00:34:51,600 --> 00:34:54,440 Speaker 1: to fuel it and stimulate it. Number one training and 657 00:34:54,520 --> 00:34:59,440 Speaker 1: number two dietary protein. So that piece, if someone left 658 00:35:00,200 --> 00:35:03,560 Speaker 1: away with nothing else, it's to understand the importance of 659 00:35:03,640 --> 00:35:07,719 Speaker 1: protein and muscle and aging. So that's the first myth. 660 00:35:07,760 --> 00:35:09,880 Speaker 1: And number two, women are not going to get bulky. 661 00:35:10,400 --> 00:35:12,600 Speaker 1: I've been trying for the last thirty years, same with 662 00:35:12,640 --> 00:35:17,000 Speaker 1: my sister. It's very difficult to put on muscle, and 663 00:35:17,400 --> 00:35:19,880 Speaker 1: the act of trying and the focus on it is 664 00:35:19,920 --> 00:35:23,120 Speaker 1: critical to longevity, health and wellness. The stronger you are, 665 00:35:23,160 --> 00:35:25,719 Speaker 1: the longer you live, the more muscle mass you have, 666 00:35:26,160 --> 00:35:31,760 Speaker 1: the better your ability to mitigate Alzheimer's and cardiovascular disease 667 00:35:31,760 --> 00:35:36,280 Speaker 1: and all these diseases that we're working against. And muscle 668 00:35:36,360 --> 00:35:38,279 Speaker 1: is what you have to gain, it's not what you 669 00:35:38,280 --> 00:35:38,840 Speaker 1: have to lose. 670 00:35:39,560 --> 00:35:40,719 Speaker 2: And then I think. 671 00:35:40,640 --> 00:35:45,640 Speaker 1: The third one in terms of health and wellness, I 672 00:35:45,680 --> 00:35:47,239 Speaker 1: don't know what I would pick for the third one, 673 00:35:47,360 --> 00:35:50,200 Speaker 1: but what is really on my mind is that we 674 00:35:50,239 --> 00:35:57,160 Speaker 1: can do hard things and this comfort, and that we're 675 00:35:57,160 --> 00:35:59,799 Speaker 1: always looking for comfort and making things easy on us. 676 00:36:00,400 --> 00:36:03,719 Speaker 1: If we choose the easy route now, life is going 677 00:36:03,800 --> 00:36:07,520 Speaker 1: to be harder. But if you choose the harder now, 678 00:36:07,960 --> 00:36:09,120 Speaker 1: life will be easier. 679 00:36:10,080 --> 00:36:13,400 Speaker 4: Gabrielle Mattie, you are so both incredibly impressive. This has 680 00:36:13,440 --> 00:36:16,759 Speaker 4: been a remarkable conversation to witness the bond between two 681 00:36:16,840 --> 00:36:20,640 Speaker 4: sisters who are both changing the world in their own ways. 682 00:36:21,120 --> 00:36:24,040 Speaker 4: You reminded us that strength isn't about perfection. It's about 683 00:36:24,120 --> 00:36:27,080 Speaker 4: showing up, and it's about living your true values and 684 00:36:27,120 --> 00:36:30,560 Speaker 4: doing the hard things that matter most. So some of 685 00:36:30,600 --> 00:36:33,360 Speaker 4: the things I loved in terms of our conversation today, 686 00:36:34,000 --> 00:36:37,600 Speaker 4: the fact that we're not raising children, we're raising adults. 687 00:36:38,080 --> 00:36:40,640 Speaker 4: The fact that we of course should be all traveling 688 00:36:40,640 --> 00:36:43,719 Speaker 4: with our resistance bands. Make sure we pack that next time, 689 00:36:44,280 --> 00:36:47,960 Speaker 4: recognizing the seasons and when's relationship, and of course the 690 00:36:48,000 --> 00:36:51,840 Speaker 4: power of a neutral mind, being strong and eating protein. 691 00:36:52,680 --> 00:36:55,239 Speaker 4: Thank you for inspiring this conversation, and thank you for 692 00:36:55,280 --> 00:36:58,600 Speaker 4: both living your legacy every single day. 693 00:36:58,880 --> 00:37:03,319 Speaker 6: Thanks so much, Thank you, thank you, thank you for 694 00:37:03,440 --> 00:37:04,040 Speaker 6: joining us. 695 00:37:04,400 --> 00:37:08,279 Speaker 3: If you enjoy today's conversation, subscribe, share, and follow us 696 00:37:08,320 --> 00:37:12,040 Speaker 3: on at my Legacy Movement on social media and YouTube. 697 00:37:12,640 --> 00:37:16,760 Speaker 3: New episodes drop every Tuesday, with bonus content every Thursday. 698 00:37:17,400 --> 00:37:21,279 Speaker 3: At its core, this podcast honors doctor King's vision of 699 00:37:21,320 --> 00:37:25,240 Speaker 3: the beloved community and the power of connection. A Legacy 700 00:37:25,280 --> 00:37:30,040 Speaker 3: Plus Studio production distributed by iHeartMedia creator and executive producer 701 00:37:30,080 --> 00:37:33,920 Speaker 3: Suzanne Hayward co executive producer Lisa Lyle. Listen on the 702 00:37:34,000 --> 00:37:36,600 Speaker 3: iHeartRadio app or wherever you get your podcasts.