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Speaker 1: Hey everyone, It's Jay Sheddy and I'm thrilled to announce

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Speaker 1: my podcast tour. For the first time ever, you can

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Speaker 1: experience on purpose in person. Join me in a city

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Speaker 1: near you for meaningful, insightful conversations with surprise guests. It

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Speaker 1: could be a celebrity, top wellness expert, or a CEO

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Speaker 1: or business leader. We'll dive into experiences designed to experience growth,

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Speaker 1: spark learning, and build real connections. I can't wait to

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Speaker 1: meet you. There are a limited number of VIP experiences

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Speaker 1: for a private Q and a intimate meditation and a

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Speaker 1: meet and greet with photos. Tickets are on sale now.

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Speaker 1: Head to Jysheddy dot me forward slash Tour and get

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Speaker 1: yours today. At what age are we actually all?

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Speaker 2: I believe that our perception of aging has to do

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Speaker 2: with what we feel in the future.

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Speaker 1: Is there something that happened in our thirty five to

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Speaker 1: forty five range that our sleep starts to become less consistent?

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Speaker 1: How do we lose that stubborn belyfa.

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Speaker 2: Weight is not the measure for me, it's body composition.

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Speaker 2: I never say lose weight. I say we're going to

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Speaker 2: recompose your body.

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Speaker 1: Why is it that the high intensity interval training not

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Speaker 1: having the desired result.

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Speaker 2: Listen, many people die for twenty years. Jay.

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Speaker 1: What's something you used to believe to be true about

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Speaker 1: health that you don't today. If someone listening right now

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Speaker 1: is between the ages of twenty to thirty, what are

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Speaker 1: those specific healthy habits that we need to invest in

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Speaker 1: the non negotia, That.

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Speaker 2: Is the perfect time to figure out your life habits.

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Speaker 2: Learn to prioritize your health over those things that are

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Speaker 2: going to tear you down.

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Speaker 1: If someone said to you, I want to lose weight,

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Speaker 1: what is the best, healthiest quick way I can do it?

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Speaker 1: The number one health and wellness podcast, Jay Sheidy, Jay Sheidy, Hey, everyone,

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Speaker 1: welcome back to On Purpose, the place you come to

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Speaker 1: become the happier, healthier and more healed. I'm so grateful

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Speaker 1: to have your ears and your eyes for the next

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Speaker 1: hour or so. Thank you so much for tuning in.

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Speaker 1: Today's guest is doctor Vonder Wright, an accomplished orthopedic surgeon, author,

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Speaker 1: podcast host, and researcher recognized for her expertise in sports

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Speaker 1: medicine and active aging. Doctor Wright is a motivational speaker

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Speaker 1: and author of the successful book Doctor Right's Guide to

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Speaker 1: Thrive four Steps to Body, Brains and Bliss, which helps

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Speaker 1: readers use practical advice to take action, change their attitude,

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Speaker 1: and measure their achievement for a more fulfilling life. Please

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Speaker 1: welcome to on Purpose, doctor Vonda Wright. Doctor Wright, it

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Speaker 1: is great.

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Speaker 2: To have you here, truly my pleasure.

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Speaker 1: So thankful to have you. And there are so many

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Speaker 1: things I want to ask you about I was sharing

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Speaker 1: with you earlier. I really appreciate your clarity. I appreciate

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Speaker 1: your contextual advice to thoughtfulness with which you approve it,

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Speaker 1: your incredible academic background as well. And I want to

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Speaker 1: dive straight into a question that I'm asking almost because

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Speaker 1: I think it's something we all subconsciously believe, and I

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Speaker 1: wanted to ask you, at what age are we actually old?

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Speaker 2: I believe that our perception of aging has to do

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Speaker 2: with what we view of the future. I have never

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Speaker 2: believed the myth that is pervasive in this country that

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Speaker 2: aging is an inevitably climb from vitality of youth to frailty.

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Speaker 2: I've never believed that, And there have been so many

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Speaker 2: examples of people in my own life, and the athletes

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Speaker 2: I've taken care of, and even the regular people I

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Speaker 2: believe we can change the trajectory of our future investing

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Speaker 2: in ourselves today. I think that, and I've seen this.

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Speaker 2: Not only research I say I think this, but research

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Speaker 2: has backed this up. That when we invest in our

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Speaker 2: health as a daily basis, whether it's our mobility or

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Speaker 2: our sleep, or our nutrition or a variety of relationships

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Speaker 2: we have, that we don't have to go down this

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Speaker 2: slippery slope to frailty in which many people in our

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Speaker 2: country die for twenty years jay between sixty and eighty.

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Speaker 2: It's just three doctors visits a week. I believe that

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Speaker 2: we can be healthy, vital, active, joyful, and hopefully die

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Speaker 2: peacefully in our sleep. But that takes intention, That takes

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Speaker 2: purposeful activity every day, because time will take over if

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Speaker 2: we just let physics take over.

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Speaker 1: I really love that perspective that you have, and I've

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Speaker 1: had experience of that. I remember in my early twenties

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Speaker 1: obviously feeling accept personally healthy from a natural standpoint, in

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Speaker 1: my late twenties to early thirties, almost experiencing a dip

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Speaker 1: because of a lack of focus and a lack of attention,

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Speaker 1: and then now in my late thirties feeling the best

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Speaker 1: that I've ever felt. And it's really fascinating to see

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Speaker 1: how even our ideas and language around aging. I think

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Speaker 1: we used to say, oh, well, I don't want to

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Speaker 1: be thirteen, and people still feel that, Oh my gosh,

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Speaker 1: I'm turning thirty. And then people will say, oh my gosh,

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Speaker 1: I'm going to be forty. Now, oh now I'm fifty.

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Speaker 1: And now people we age ourselves by how we talk

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Speaker 1: about age, how we dress, how we think about our age.

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Speaker 1: So I want to ask you, if someone listening right

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Speaker 1: now is between the ages of twenty to thirty, what

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Speaker 1: should their priorities be? What should they be focused on?

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Speaker 1: And we'll focus on other generations next.

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Speaker 2: Absolutely, if you're in your twenties going into your thirties,

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Speaker 2: you know, think about that time of life. There's a

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Speaker 2: lot of uncertainty in that time. Right, you're just finishing

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Speaker 2: your education, you may or may not have the job

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Speaker 2: of your dream, you may be living with your parents.

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Speaker 2: But that is the perfect time when there are probably

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Speaker 2: still other people taking care of you in some way

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Speaker 2: to figure out your life habits. Right, that is not

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Speaker 2: the time to skate along on your youthful zest or

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Speaker 2: your youthful biology, but learn to sleep learn to prioritize

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Speaker 2: your health over, for instance, those things that are going

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Speaker 2: to tear you down. I mean, listen, we're all young,

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Speaker 2: we all want to go out, we all want to

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Speaker 2: burn the midnight oil. But now is the time to

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Speaker 2: respect yourself enough to make the decisions to say, Okay,

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Speaker 2: five days a week, I'm going to focus on my career.

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Speaker 2: I'm going to focus on getting ahead. I am going

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Speaker 2: to take care of my body. And because I'm young,

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Speaker 2: I can play around a few days. But if we

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Speaker 2: do that seven days a week, we end up a

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Speaker 2: decade later with no habits, probably this beer belly we

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Speaker 2: never wanted, and you're getting teased with our friends. So

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Speaker 2: I think it's time now, as we're enjoying our youth,

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Speaker 2: to develop habits that will last a lifetime.

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Speaker 1: How much harder is it in our thirties and then

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Speaker 1: in our forties to shift to those healthy habits than

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Speaker 1: if we started earlier.

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Speaker 2: I think if we start earlier, it's just our lifestyle,

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Speaker 2: it's how we live, right. It often, and I tell

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Speaker 2: people of this at any age that as we're layering

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Speaker 2: on our health habits, it may seem like a lot

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Speaker 2: at first, but if it's just how we live, then

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Speaker 2: it's no extra stress. Right. For instance, if you're used

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Speaker 2: to mobility almost every day, if you're used to making

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Speaker 2: food choices that do not involved a lot of fried foods,

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Speaker 2: or you understand that you can't be drunk every night

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Speaker 2: and still be healthy, then it is no effort to

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Speaker 2: live that way versus, oh my gosh, I've got to

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Speaker 2: do these five or six things. Does that make sense?

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Speaker 1: Yeah? But biologically, how much harder is it to like, say,

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Speaker 1: lose that beat.

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Speaker 2: The good news is is that recently a study was

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Speaker 2: released that showed our first big hit of biologic aging

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Speaker 2: is about forty. Now that doesn't mean that mean that

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Speaker 2: means at a cellular level, the repair mechanisms become less efficient.

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Speaker 2: It means that our pluripotent stem cells, which we have

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Speaker 2: not only from our bone marrow but in every cell,

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Speaker 2: are actually less young. That being said, lifestyle can rejuvenate

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Speaker 2: those and we've done our own we've done that's part

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Speaker 2: of my research having done those studies. But so when

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Speaker 2: I say at forty it's the first big hit, our

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Speaker 2: actual intracellular biology becomes less efficient. We are able to

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Speaker 2: clear the toxins of metabolism less efficiently. We're able to

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Speaker 2: reduce the proteins that our cells make in normal living

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Speaker 2: from our DNA less effectively. So I don't want to

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Speaker 2: give thirty year olds a pass. I call the the

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Speaker 2: time between thirty five and forty five the critical decade,

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Speaker 2: just to get everything established, to get in the best

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Speaker 2: shape of your life, so that you're actually starting midlife.

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Speaker 2: Because when you look at life expectancy, midlife is forty, right,

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Speaker 2: and so we tend to think, oh, when I get old, well,

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Speaker 2: forty is midlife. If we arrive there having taken care

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Speaker 2: of the habits, it is significantly easier. Now it's easier

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Speaker 2: to start at forty than it is at sixty five.

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Speaker 2: I don't want to be discouraging to people if you've

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Speaker 2: missed the boat on twenty thirties, but that's what I

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Speaker 2: mean by biologically, there's a big hit about forty four.

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Speaker 1: So I'm thirty seven right now, I'm seventy years away

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Speaker 1: from the first of that. From that first hit, yeah,

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Speaker 1: what would be the top priorities for someone between that

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Speaker 1: thirty five to forty five? What are those specific healthy

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Speaker 1: habits that we need to invest in that are non

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Speaker 1: negotiables with.

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Speaker 2: The experience of age and working this long, your top

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Speaker 2: priority is to figure out how to sleep through the night.

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Speaker 2: Because secondarily, if I tell you to go build muscle

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Speaker 2: mass and to work on your VO two max, which

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Speaker 2: we can talk about all those things, if you're exhausted,

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Speaker 2: if you are not aware of your circadian rhythm and

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Speaker 2: when you should be going to sleep and when you're

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Speaker 2: waking up, you will not have the energy or the

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Speaker 2: brain power to do the secondary things, which number two

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Speaker 2: is mobility. I'm an orthopedic surgeon. It's top of mind

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Speaker 2: for me where everybody's talking about it. Now we are

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Speaker 2: to building muscle mass, but what people forget about is

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Speaker 2: this is prime time in both men and women's lives

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Speaker 2: to build your bone. We top out at bone density

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Speaker 2: around thirty So what does that mean. Well, we need

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Speaker 2: the thickest, strongest bones because we literally do live off

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Speaker 2: that for the rest of our lives. Now we can

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Speaker 2: get into this, but you can build bone back, but

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Speaker 2: you need the best bones, and that's what I would

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Speaker 2: focus on, muscle and bone. And then finally, everybody needs

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Speaker 2: to not treat their bodies like a garbage can. We

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Speaker 2: are not a trash disposal. Everything can't go in. This

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Speaker 2: is a temple, This is a meticulously designed machine. And

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Speaker 2: just like we would take care of the machines of

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Speaker 2: our cars by what we put in it, many people

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Speaker 2: don't think of their bodies in the same way.

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Speaker 1: Yeah, so well said, and so simply put, I deeply

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Speaker 1: appreciate how practical and thoughtful they are. Let's dive into

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Speaker 1: each one of them. Is there something that happens in

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Speaker 1: our thirty five to forty five and onward range that

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Speaker 1: our sleep starts to become less consistent?

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Speaker 2: Well, particularly for women, forty to forty five becomes a

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Speaker 2: critical time that they might not even be aware of.

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Speaker 2: Because what we know, and you've probably heard of this before,

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Speaker 2: I've heard it on your podcast, women are born with

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Speaker 2: the amount of eggs that we're ever going to have

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Speaker 2: at birth. It's a miracle, right, and we slowly use

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Speaker 2: those such that at age forty we only have one

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Speaker 2: percent left. Well, it's our eggs that make our estrogen.

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Speaker 2: So as our total number of eggs decline, so does

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Speaker 2: our estrogen. And that's about the time when women go

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Speaker 2: from this normal cyclic pattern of hormones up and down

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Speaker 2: to haywire. And that's when we don't build muscle as well.

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Speaker 2: We don't build bone as well, but our sleep becomes

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Speaker 2: disturbed because our circadian rhythm is off, and so it

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Speaker 2: is not uncommon for women in their forties. This is

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Speaker 2: such a common time. We're all waking up at three

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Speaker 2: point thirty seven in the morning, not only because our

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Speaker 2: sugar is dipping and our bodies are waking us up

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Speaker 2: to save our lives, but because of the hormonal fluctuations.

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Speaker 2: So sleep becomes really difficult. But think about in our

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Speaker 2: early forties, because many women have chosen to put off

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Speaker 2: child bearing, they may have just come off of the

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Speaker 2: time when their children are up all night, and now

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Speaker 2: they're plagued by not being able to sleep. So becomes

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Speaker 2: a real big problem for men. Men don't realize it,

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Speaker 2: but men can start losing testosterone in their early forties too.

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Speaker 2: And the caveat to that is your testosterone may still

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Speaker 2: be in the normal range two fifty to over one thousand,

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Speaker 2: but most people don't. Most men don't check their testosterone

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Speaker 2: when they're twenty or thirty, so you still may be

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Speaker 2: in the normal range. But your normal I'm making a

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Speaker 2: random person ut here. Your normal maybe eight hundred and

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Speaker 2: fifty and now you're four to fifty, So for your body,

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Speaker 2: it's a dramatic change and that affects sleep cycles and everything.

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Speaker 2: So that's that's why sleep in our forties becomes more difficult.

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Speaker 1: That is fascinating. I don't think I've ever heard both

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Speaker 1: those explanations for it in that way. So what do

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Speaker 1: we do about it? Because I know so many people,

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Speaker 1: so many friends that are going through exactly what you're saying.

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Speaker 1: Their sleep is started to decline, they wake up more

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Speaker 1: often in the middle of the night, they find it

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Speaker 1: harder to go back to sleep. What changes do they

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Speaker 1: need to make? Because if sleep is the pillar of

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Speaker 1: everything that we're about to talk about, I think it's

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Speaker 1: really important that we help people figure that out.

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Speaker 2: I totally agree with you because there was a time

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Speaker 2: in my life when I didn't sleep in graduate school

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Speaker 2: and then I had a baby, and then I was

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Speaker 2: in residency, and it frightens me how much sleep I lost.

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Speaker 2: Because we know now it's so critical for longevity in biology.

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Speaker 2: But the things I'm about to say to you are

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Speaker 2: not rocket science, and yet I find there heard for

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Speaker 2: people to get in a habit of doing science shows

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Speaker 2: us we must go to bed and wa up at

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Speaker 2: the same time to set our daily clock. You know,

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Speaker 2: during the night we build up a protein called adenazine.

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Speaker 2: We wake up and it's at our highest we try

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Speaker 2: to see the sun unless it's the dead of winter,

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Speaker 2: and to start our day. But if we have uneven

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Speaker 2: sleep schedules, then that clock is off. So protecting your

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Speaker 2: go to bedtime and protecting your waking up time. So

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Speaker 2: for instance, I live on the East Coast, we're on

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Speaker 2: the West Coast. I have stayed on East Coast time, and.

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Speaker 1: That happens to me when I come there.

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Speaker 2: You will do that, yes, and then you're not exhausted

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Speaker 2: or jet lagged. It's a little weird if you have

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Speaker 2: to do business or go out. But if I'm having

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Speaker 2: a party at my house, I'm like, see yourselves out, guys,

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Speaker 2: you have fun. I'm going to bed. It's nine thirty,

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Speaker 2: so for our house it's nine thirty to five. Like

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Speaker 2: clockwork number one, number two. I am not a holder

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Speaker 2: to intermitt and fasting. But what I am a holder

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Speaker 2: to is time restricted, meaning I'm going to eat as

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Speaker 2: early as possible so that by nine point thirty everything

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Speaker 2: is out of my digestionis system. I am spending no

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Speaker 2: energy and that helps us sleep better. Number three, I

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Speaker 2: always say, don't throw rocks at me. But in midlife,

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Speaker 2: especially for midlife women, alcohol is a total sleep destructor.

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Speaker 2: Because when we're young, we think, oh, of course it

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Speaker 2: makes me sleep better. What it does is it makes

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Speaker 2: us pass out. But if you're tracking your sleep, you'll

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Speaker 2: see that you're not entering into the really deep sleep levels.

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Speaker 2: And this is being talked about a lot lately, except

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Speaker 2: I don't see people adjusting to it. I mean when

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Speaker 2: I find that when I work with my longevity patients,

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Speaker 2: they're willing to do almost anything except give up the

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Speaker 2: glass or two or four of wine at dinner because

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Speaker 2: it's so cultural, it's so almost like a ritual, and

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Speaker 2: people come to believe that they need that to relax,

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Speaker 2: when in fact it inhibits their sleep. So timing of sleep.

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Speaker 2: We talked about not eating three hours, We've talked about alcohol,

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Speaker 2: and then you know something, I do something that's very

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Speaker 2: helpful as I take my magnesium, which is a supplement

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Speaker 2: that I think most people need, especially for bones, at night.

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Speaker 2: I also suggest that women, if they're taking progesterone, take

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Speaker 2: it at night, and then all the other lifestyle things

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Speaker 2: blue glasses, turn off your phones, which I find hard

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Speaker 2: to do personally, but those are all legitimate ways to

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Speaker 2: help regulate. And then as things as silly as if

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Speaker 2: you find you're waking up at three point thirty seven

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Speaker 2: every morning like clockwork. You know what the clock is

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Speaker 2: going to say. That may be your blood sugar. And

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Speaker 2: I know it's my blood sugar because I often wear

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Speaker 2: a continuous glucose monitor. So if you eat a little

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Speaker 2: bit of protein right before bed, just a titch, not

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Speaker 2: a meal, not enough to disrupt this other advice I've

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Speaker 2: given you, that will make your sugar not dip so low,

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Speaker 2: and your liver will not and your body will not

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Speaker 2: wake you up, because your body wakes you up. I

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Speaker 2: know because I wear a CGM. When I wake up

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Speaker 2: that way, my blood sugar is fifty or forty and

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Speaker 2: my body's just trying to save my life.

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Speaker 1: And what do you want it to be when you

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Speaker 1: wake up?

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Speaker 2: Well, a fasting blood glucose should be eighty five or lower.

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Speaker 2: That is the level that we should all strive for,

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Speaker 2: not one hundred, not one hundred and ten, which many

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Speaker 2: people walk around within midlife. Eighty five.

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339
00:19:57,680 --> 00:20:00,840
Speaker 1: sure you use the code on Purpose. When we're talking

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Speaker 1: about people struggling with falling asleep and waking up at

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Speaker 1: the same time, you're a mother, I am. You've we

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Speaker 1: were talking about your wonderful daughter earlier and other children.

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Speaker 1: And when you look at that and you look at

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Speaker 1: that time in your life when you were staying up

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Speaker 1: and taking care of your kids and having erratic wake

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Speaker 1: up and sleep times, how do you get that back?

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Speaker 1: Can you get that back? Or is that just a

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Speaker 1: period that you write off and accept that I.

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Speaker 2: Lost that sleep? You know, I don't believe there's any

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Speaker 2: research that shows that I can restock eleven years of

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Speaker 2: not sleeping. But my obligation to myself now is to

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Speaker 2: start today. We can reverse the hands of time by

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Speaker 2: the lifestyle we do today. I can become biologically younger,

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Speaker 2: but I don't honestly think that I can get back

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Speaker 2: eleven years of sleep. But if we continue in those habits,

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Speaker 2: we just perpetuate the badness, right.

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Speaker 1: What can we do during those years for the women

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Speaker 1: that listening, the parents that are listening, what can you

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Speaker 1: do during those years where that piece of advice is

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Speaker 1: going to be impossible to follow naturally? What can they

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Speaker 1: do to cushion that impact well?

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Speaker 2: And this is so pertinent. I live through it. I

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Speaker 2: have daughters who are having children. Now. Simple things like

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Speaker 2: children can be scheduled. They will learn to go to

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Speaker 2: bed at a certain time and wake up at a

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Speaker 2: certain time. Not newborn infants, but once they get big

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Speaker 2: enough about three months, six months, depending how big they are,

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Speaker 2: they can learn as schedule. So let's schedule them. They

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Speaker 2: might wake up in the middle of the night, it

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Speaker 2: always happens, but if there's no schedule, children feel a

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Speaker 2: little insecure and will wake up more. So that's number one.

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Speaker 2: Number two, give yourself the grace. I want to talk

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Speaker 2: to all young parents. Give yourself the grace that when

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Speaker 2: your child goes down for a nap. Young children less

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Speaker 2: than three years old usually have two naps to day.

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Speaker 2: Give yourself the grace that the minute they go to sleep,

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Speaker 2: you don't have to go clean the house or get

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Speaker 2: on email, and lay down and sleep too. Just collect

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Speaker 2: sleep right, and then all the other habits. You know,

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Speaker 2: if you may feel like you need a glass of

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Speaker 2: wine to relax, that's just going to disrupt your sleep more. So,

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Speaker 2: those are simple things. I think the biggest thing that

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Speaker 2: I just said, as young parents, please give yourselves the grace.

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Speaker 2: It's an imperfect time in your life. You can't be

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Speaker 2: in control of everything, and your child is not going

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Speaker 2: to break. Children are so resilient. So as an old mother,

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Speaker 2: I'm saying that to the young mothers, there's no perfect way.

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Speaker 2: The young parents, there's no perfect way, but have the

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Speaker 2: grace to take the rest, lead the dishes in the sink.

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Speaker 2: Do not think that everything has to be perfect in

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Speaker 2: that really chaotic time in your life.

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Speaker 1: Yeah. I think one of the things that is really

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Speaker 1: challenging people right now is our coltis are levels are

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Speaker 1: so high. We think of or we've trained ourselves to

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Speaker 1: believe that certain things help us rest and decompress, but

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Speaker 1: as you're saying with alcohol, they don't really. And I

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Speaker 1: think the SAME's true for watching something. And I used

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Speaker 1: to always feel like, Okay, well I can stay up

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Speaker 1: because I want to watch my favorite show, But actually

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Speaker 1: that decompression that I get from watching a show versus

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Speaker 1: if I change that for sleep, the sleep would have

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Speaker 1: been far more relaxing and rejuvenating. So say, I finish

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Speaker 1: all my daily chores and everything that I have to

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Speaker 1: do at ten pm. If I had the choice to

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Speaker 1: get into bed at ten and fall asleep or watch

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Speaker 1: a show for an hour and a half or an

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Speaker 1: hour or whatever it is, it'll be better for me

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Speaker 1: to go to sleep. But we've trained ourselves to believe, no,

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Speaker 1: the drink or the show will make me feel better.

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Speaker 1: How do we kind of deal with that emotional feeling

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Speaker 1: that makes us say, well, the show and the glass

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Speaker 1: of wine is better versus like, no, this rest is

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Speaker 1: actually going to do more work than any of that good.

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Speaker 2: I think rituals is, which is what you're talking about.

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Speaker 2: You have a ritual of relaxing with wine, a ritual

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Speaker 2: of watching a show. I think rituals in life are

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Speaker 2: actually helpful. The bedtime ritual cannot be stimulating, right. It

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Speaker 2: doesn't mean that you can't watch twenty minutes of something

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Speaker 2: that's relaxing, but please do not overstimulate your brain with

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Speaker 2: some murder mystery or some you know, I don't even

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Speaker 2: know the shows where people shoot each other. Right, that's

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Speaker 2: not going to relax your nervous system, right, we want

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Speaker 2: so the ritual of slowing down, maybe some rom com

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Speaker 2: or something non stressful, or some something with beautiful music.

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Speaker 2: It's okay to have a ritual of drinking something, but

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Speaker 2: I find hot tea or something soothing. The ritual then

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Speaker 2: will help you train your body to go to sleep.

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Speaker 2: But the ritual can't be stimulating, is self defeating. Yeah,

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Speaker 2: and I'm sorry. Because of streaming, the show will be

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Speaker 2: there tomorrow. It's not like it's the only time you'll

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Speaker 2: have it available. Yeah, it's not like it used to be.

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Speaker 1: Absolutely And what's alcohol actually doing? Why is it disrupting

433
00:25:08,200 --> 00:25:09,880
Speaker 1: our sleep? Why is it that we can't get deep

434
00:25:09,880 --> 00:25:12,960
Speaker 1: sleep with alcohol? What's actually going on? You know?

435
00:25:13,400 --> 00:25:16,320
Speaker 2: And I'm not a sleep expert, but I think it

436
00:25:16,480 --> 00:25:19,760
Speaker 2: changes the way we enter into rem sleep. It changes

437
00:25:19,800 --> 00:25:23,240
Speaker 2: the depth of us being able to descend into the

438
00:25:23,280 --> 00:25:26,000
Speaker 2: deeper and at a molecular level. I don't know. But

439
00:25:26,080 --> 00:25:28,680
Speaker 2: what I do know from having reading enough and watching

440
00:25:28,720 --> 00:25:31,399
Speaker 2: my own I don't want to say brands out loud,

441
00:25:31,440 --> 00:25:36,040
Speaker 2: but watching my own device, I can see that. And

442
00:25:36,080 --> 00:25:39,760
Speaker 2: I don't drink anymore actually, but I used to see

443
00:25:40,119 --> 00:25:42,840
Speaker 2: how I just would never end into up in deeper sleep.

444
00:25:43,720 --> 00:25:46,760
Speaker 1: Yeah, I know, definitely. I think it's really fascinating to

445
00:25:46,800 --> 00:25:50,719
Speaker 1: hear that. What's the we're talking about this powerful decade

446
00:25:50,760 --> 00:25:55,080
Speaker 1: of thirty five forty five, what's happening to our bones

447
00:25:55,119 --> 00:25:58,880
Speaker 1: and muscles? Yes, during that time, if we do nothing, well.

448
00:25:58,720 --> 00:26:01,800
Speaker 2: If we sit around and do nothing, then most of

449
00:26:01,880 --> 00:26:06,600
Speaker 2: us in this country live in relative energy excess. Right.

450
00:26:06,920 --> 00:26:10,000
Speaker 2: It's not that we're in DT relative energy deficiency, which

451
00:26:10,080 --> 00:26:13,480
Speaker 2: is its own set of problems, but excess. So are

452
00:26:13,560 --> 00:26:18,360
Speaker 2: with excess and sedentary living, our body has to get

453
00:26:18,440 --> 00:26:21,440
Speaker 2: rid of the glucose we consume. So in our bodies,

454
00:26:21,800 --> 00:26:29,280
Speaker 2: whether we're eating protein or fat or carbohydrates, it's all

455
00:26:29,400 --> 00:26:33,240
Speaker 2: used for fuel. And when we overfuel, it's going to accumulate,

456
00:26:34,000 --> 00:26:38,000
Speaker 2: so we're going to gain weight as fat. And I

457
00:26:38,040 --> 00:26:42,479
Speaker 2: want to distinguish that for all of us, that weight

458
00:26:43,960 --> 00:26:48,439
Speaker 2: is not the measure for me. It's body composition, because

459
00:26:48,440 --> 00:26:53,639
Speaker 2: it's I once was invited to fashion weight and I

460
00:26:53,800 --> 00:26:56,000
Speaker 2: was a fish out of water. But one of the

461
00:26:56,040 --> 00:26:59,359
Speaker 2: things I observed is that there were very very thin

462
00:26:59,440 --> 00:27:03,199
Speaker 2: women who if I put them in a body composition

463
00:27:03,320 --> 00:27:07,920
Speaker 2: machine probably had very very low muscle mass, so it's

464
00:27:08,080 --> 00:27:12,280
Speaker 2: very possible to look thin but be mostly fat, which

465
00:27:12,280 --> 00:27:16,760
Speaker 2: is metabolically unfavorable. So imagine what happens if we're actually

466
00:27:16,880 --> 00:27:21,600
Speaker 2: visualizing that at a post tissue and you know, as

467
00:27:21,600 --> 00:27:26,840
Speaker 2: we age, there is a syndrome called sarcobesity, which means

468
00:27:26,840 --> 00:27:28,399
Speaker 2: we have too much out of post tissue and too

469
00:27:28,440 --> 00:27:33,640
Speaker 2: little muscle. So if we're in relative energy excess, we're

470
00:27:33,640 --> 00:27:38,600
Speaker 2: going to accumulate that unhealthy metabolic tissue and not make

471
00:27:39,160 --> 00:27:41,400
Speaker 2: enough muscle. I'm going to tell you, I mean, I'm

472
00:27:41,400 --> 00:27:46,720
Speaker 2: a surgeon, right. Our bodies with energy excess, they're like scrambling.

473
00:27:46,760 --> 00:27:49,639
Speaker 2: The closets full, the cupboards are full. Where are we

474
00:27:49,680 --> 00:27:51,840
Speaker 2: going to put this fat? I find it in the

475
00:27:51,880 --> 00:27:54,760
Speaker 2: shoulder joint, which is not supposed to have that much fat.

476
00:27:55,119 --> 00:27:58,560
Speaker 2: I find it infiltrating muscle as I'm operating, because our

477
00:27:58,600 --> 00:28:01,240
Speaker 2: body is just trying to stick it places because there's

478
00:28:01,240 --> 00:28:05,360
Speaker 2: just too much of it. That's what happens, especially because

479
00:28:05,760 --> 00:28:10,840
Speaker 2: many many jobs now are sedentary jobs. They're brain jobs,

480
00:28:10,880 --> 00:28:14,400
Speaker 2: they're not laborish jobs. We're actually getting up and using

481
00:28:14,440 --> 00:28:17,480
Speaker 2: our bodies, which frankly, is what we're designed for. We

482
00:28:17,520 --> 00:28:20,679
Speaker 2: are designed to move, so it's kind of against nature

483
00:28:20,760 --> 00:28:23,440
Speaker 2: to sit around all day, but that's what happens.

484
00:28:23,920 --> 00:28:27,760
Speaker 1: Yeah, and that's so scary to hear. Yeah, because, as

485
00:28:27,800 --> 00:28:30,080
Speaker 1: you said, the older we get, the heart it will

486
00:28:30,119 --> 00:28:31,240
Speaker 1: be to lose.

487
00:28:31,480 --> 00:28:35,640
Speaker 2: But here's the good news. Yeah, you can totally reverse that.

488
00:28:36,040 --> 00:28:38,640
Speaker 2: But I hate the reason I pointed out weight is

489
00:28:38,680 --> 00:28:42,120
Speaker 2: because the words we use are I'm going to lose weight.

490
00:28:42,680 --> 00:28:45,400
Speaker 2: I never say that. I say we're going to recompose

491
00:28:45,480 --> 00:28:48,800
Speaker 2: your body. We are going to build muscle, and in

492
00:28:48,920 --> 00:28:53,200
Speaker 2: doing so, we will replace muscle with fat. Muscle weighs

493
00:28:53,240 --> 00:28:57,360
Speaker 2: more than fat for per volume, and so your weight

494
00:28:57,480 --> 00:29:00,880
Speaker 2: may not change, but your composition will be vastly different

495
00:29:00,920 --> 00:29:02,440
Speaker 2: and therefore your metabolism.

496
00:29:03,040 --> 00:29:07,080
Speaker 1: Yeah. I've been working on that consistently, probably just for

497
00:29:07,120 --> 00:29:11,120
Speaker 1: the last six months. Yes, and I saw drastic shifts

498
00:29:11,200 --> 00:29:14,360
Speaker 1: in my skeletal muscle mass. My weight practically stayed the

499
00:29:14,400 --> 00:29:17,560
Speaker 1: same exactly, but my body composition is what was changing.

500
00:29:17,640 --> 00:29:19,160
Speaker 2: And doesn't it feel and look different.

501
00:29:19,440 --> 00:29:22,320
Speaker 1: It feels and looks different completely. But it was fascinating

502
00:29:22,360 --> 00:29:23,880
Speaker 1: to me, and it was exactly what you were saying.

503
00:29:23,880 --> 00:29:28,000
Speaker 1: It was weight training, eating more protein in my diet,

504
00:29:29,280 --> 00:29:34,960
Speaker 1: cutting out sugars, and it was simple changes, but it

505
00:29:35,040 --> 00:29:37,040
Speaker 1: was incredible to see how it looked different on paper.

506
00:29:37,480 --> 00:29:40,880
Speaker 1: It felt different, it looked different in real life, but

507
00:29:41,000 --> 00:29:42,280
Speaker 1: my weight was exactly the.

508
00:29:42,240 --> 00:29:45,120
Speaker 2: Same, exactly right, and it doesn't take that long.

509
00:29:45,320 --> 00:29:47,080
Speaker 1: What would you say if someone says, I want to

510
00:29:47,160 --> 00:29:50,360
Speaker 1: change my body composition? If someone said to you, I

511
00:29:50,400 --> 00:29:53,400
Speaker 1: want to lose weight in their words, in your words,

512
00:29:53,480 --> 00:29:56,760
Speaker 1: change the body composition. I want to lose weight. What

513
00:29:56,960 --> 00:29:59,960
Speaker 1: is the best, healthiest, quickest way I can do it?

514
00:30:00,240 --> 00:30:03,480
Speaker 2: I work mainly with midlife people forty to sixty five,

515
00:30:03,640 --> 00:30:07,560
Speaker 2: and in midlife people, here's the secret, sauce. We are

516
00:30:07,600 --> 00:30:12,000
Speaker 2: going to lift heavy. We're going to stop doing the

517
00:30:12,040 --> 00:30:16,600
Speaker 2: youthful twenty reps fifteen reps of a weight we are

518
00:30:16,640 --> 00:30:21,640
Speaker 2: going to do for women, my recipe is four reps,

519
00:30:22,480 --> 00:30:26,920
Speaker 2: four sets. For men, it can be eight reps four sets.

520
00:30:27,320 --> 00:30:31,600
Speaker 2: But what does that mean? Of the four compound lifts?

521
00:30:32,040 --> 00:30:34,760
Speaker 2: A push pull with the upper body, so bench press,

522
00:30:35,720 --> 00:30:38,400
Speaker 2: pull ups or some pull right, that's the upper body

523
00:30:38,600 --> 00:30:42,719
Speaker 2: compound motions, meaning in simple words, that we use multiple

524
00:30:42,800 --> 00:30:45,840
Speaker 2: muscles across multiple joints for the leg. I gets squats

525
00:30:45,880 --> 00:30:50,680
Speaker 2: and deadlifts four reps four sets at least twice a week,

526
00:30:51,600 --> 00:30:53,640
Speaker 2: better four if we can fit it in, but I'll

527
00:30:53,680 --> 00:30:57,200
Speaker 2: take two if we can't do four, and then we

528
00:30:57,360 --> 00:31:01,200
Speaker 2: augment those with supportive lifts. So for a bench press

529
00:31:01,320 --> 00:31:07,560
Speaker 2: for reps four sets heavy weights, the supplemental lifts are biceps, triceps,

530
00:31:07,640 --> 00:31:12,280
Speaker 2: led your cosmetic muscles that we see consistently doing that

531
00:31:12,400 --> 00:31:15,160
Speaker 2: number one. Number two, you have to feed that muscle

532
00:31:15,200 --> 00:31:19,040
Speaker 2: built with protein, right it's all that everybody's talking about

533
00:31:19,040 --> 00:31:21,240
Speaker 2: it right now. It's the truth. Great research has shown

534
00:31:21,280 --> 00:31:24,160
Speaker 2: that even and I don't suggest this, but even a

535
00:31:24,200 --> 00:31:27,680
Speaker 2: higher protein diet alone will help your body build muscle

536
00:31:27,720 --> 00:31:30,480
Speaker 2: mass even without lifting. I don't suggest it, but that's

537
00:31:30,480 --> 00:31:34,959
Speaker 2: what the data show. Here. Here is something that is

538
00:31:35,400 --> 00:31:40,480
Speaker 2: the recomposer. So you're lifting, you're feeding, and you're sprinting

539
00:31:41,400 --> 00:31:45,360
Speaker 2: and sprinting I know, right, Sprinting does not mean you're

540
00:31:45,440 --> 00:31:49,360
Speaker 2: running down a track like you sain Bolt. Sprinting is

541
00:31:49,400 --> 00:31:53,040
Speaker 2: a heart rate function. So I like people to do

542
00:31:53,200 --> 00:31:56,960
Speaker 2: their cardio really in three ways, but it's layered on

543
00:31:57,600 --> 00:32:00,520
Speaker 2: number one. Eighty percent of the time we're spending in

544
00:32:00,880 --> 00:32:04,440
Speaker 2: low heart rate based training. This is based on endurance

545
00:32:04,640 --> 00:32:08,200
Speaker 2: athlete data from an ego, San Martino, who has a

546
00:32:08,280 --> 00:32:10,960
Speaker 2: lab in my building. That's why I use this method,

547
00:32:11,200 --> 00:32:15,000
Speaker 2: but low heart rate. Eighty percent of the time. Twice

548
00:32:15,000 --> 00:32:19,440
Speaker 2: a week we sprint, which means we're getting our heart

549
00:32:19,520 --> 00:32:21,200
Speaker 2: rate up as fast as it can go. Now, I

550
00:32:21,240 --> 00:32:23,760
Speaker 2: happen to do mine on a treadmill and I'm running

551
00:32:23,760 --> 00:32:26,080
Speaker 2: as fast as I can without falling off the back.

552
00:32:26,280 --> 00:32:28,160
Speaker 2: But you could do it on a rower, you could

553
00:32:28,200 --> 00:32:30,320
Speaker 2: do it on an elliptical, you could do it on

554
00:32:30,320 --> 00:32:32,800
Speaker 2: one of those alpine machines, or on the road running

555
00:32:32,840 --> 00:32:35,560
Speaker 2: up these hills here. It doesn't matter. But you are

556
00:32:35,640 --> 00:32:39,360
Speaker 2: leaving nothing in the tank. That is different than high

557
00:32:39,440 --> 00:32:42,520
Speaker 2: intensity interval training when you're going at seventy five to

558
00:32:42,560 --> 00:32:45,640
Speaker 2: eighty five, and that's when a lot of people get

559
00:32:45,680 --> 00:32:47,800
Speaker 2: hurt and have to come to the orthopedic surgeon because

560
00:32:47,800 --> 00:32:49,920
Speaker 2: they do that five days a week. What I'm asking

561
00:32:49,960 --> 00:32:54,840
Speaker 2: you to do is do strategic stress as high heart

562
00:32:54,880 --> 00:32:57,640
Speaker 2: rate as your heart or your cardiologists will let you

563
00:32:57,680 --> 00:33:01,920
Speaker 2: go twice a week. It is that stimulus coupled with

564
00:33:02,040 --> 00:33:07,000
Speaker 2: heavy lifting, coupled with feeding that's going to recompose your body. Well.

565
00:33:07,040 --> 00:33:08,640
Speaker 2: I've seen it time and time and again.

566
00:33:09,080 --> 00:33:12,880
Speaker 1: Why is it that the high intensity interval training is

567
00:33:12,960 --> 00:33:14,320
Speaker 1: not having the desired result.

568
00:33:14,720 --> 00:33:19,840
Speaker 2: It is too intense to truly be restorative, to truly

569
00:33:20,080 --> 00:33:23,160
Speaker 2: that the base training to truly which is about sixty

570
00:33:23,240 --> 00:33:26,720
Speaker 2: sixty five of your maximum heart rate, to truly be restorative,

571
00:33:26,760 --> 00:33:30,400
Speaker 2: to truly allow your mitochondria, which are the energy of

572
00:33:30,880 --> 00:33:34,600
Speaker 2: organelles in your body, to become efficient to use all

573
00:33:34,640 --> 00:33:39,600
Speaker 2: the food substrates. But it is not stressful enough to

574
00:33:39,720 --> 00:33:42,840
Speaker 2: really stimulate your body, especially for women in midlife who

575
00:33:42,880 --> 00:33:45,400
Speaker 2: have lost their estrogen by and large, or for men

576
00:33:45,440 --> 00:33:48,600
Speaker 2: whose testosteroni is You need that kind of stimulus for

577
00:33:48,640 --> 00:33:52,120
Speaker 2: your body to think, oh my god, I really need

578
00:33:52,160 --> 00:33:55,600
Speaker 2: to lay on some muscle and change my body composition

579
00:33:55,840 --> 00:33:58,240
Speaker 2: and listen. I used to do high intensity interval training

580
00:33:58,440 --> 00:34:01,360
Speaker 2: every day because I get bored and I'm like, I'm

581
00:34:01,360 --> 00:34:04,000
Speaker 2: just gonna sprint this out. But it wasn't at the

582
00:34:04,040 --> 00:34:06,479
Speaker 2: top of my heart rate. It was just below it.

583
00:34:07,000 --> 00:34:10,080
Speaker 2: This is what happens. You do that five days a week,

584
00:34:10,120 --> 00:34:15,000
Speaker 2: you develop muscle imbalances, you get hurt, You come to

585
00:34:15,000 --> 00:34:18,839
Speaker 2: your orthopedic surgeon. They say rest, which I actually don't

586
00:34:18,840 --> 00:34:22,480
Speaker 2: believe in I believe in active recovery for three weeks. Well,

587
00:34:22,520 --> 00:34:25,239
Speaker 2: your brain gets angry at you because it's used to

588
00:34:25,280 --> 00:34:29,080
Speaker 2: the daily dopamine hit and it's just a miserable way

589
00:34:29,760 --> 00:34:33,280
Speaker 2: to cycle in and out of injury. So this eighty

590
00:34:33,360 --> 00:34:36,920
Speaker 2: twenty method is not only backed up by great scientists,

591
00:34:37,400 --> 00:34:39,759
Speaker 2: but I've seen it in me. I've seen it in

592
00:34:39,760 --> 00:34:41,160
Speaker 2: the people I take care of it. It is the

593
00:34:41,239 --> 00:34:46,120
Speaker 2: key to recomposition. So we've got the eighty percent low

594
00:34:46,160 --> 00:34:51,879
Speaker 2: heart rate, we've got the twenty percent sprinting. When you've

595
00:34:51,880 --> 00:34:54,560
Speaker 2: got that down and it's your lifestyle, then what I

596
00:34:54,600 --> 00:34:57,200
Speaker 2: would love for people to do is work on their

597
00:34:57,280 --> 00:34:58,160
Speaker 2: VO two max.

598
00:34:58,719 --> 00:35:00,799
Speaker 1: Told me about that max is.

599
00:35:00,719 --> 00:35:05,000
Speaker 2: The absolute measure of your fitness. It's oxygen. How your

600
00:35:05,040 --> 00:35:08,319
Speaker 2: oxygen is diffusing from your blood to your lungs, and

601
00:35:08,320 --> 00:35:15,560
Speaker 2: your heart's using it right. VO two max unaided, unsupplemented

602
00:35:15,800 --> 00:35:19,920
Speaker 2: will decline ten percent per decade as we age. We

603
00:35:20,040 --> 00:35:24,560
Speaker 2: just get less efficient. Yes, our stroke volume, which is

604
00:35:24,840 --> 00:35:29,560
Speaker 2: how much blood your heart pumps out x releases per pump,

605
00:35:30,560 --> 00:35:33,680
Speaker 2: the diffusion across your lungs. It all declines with age

606
00:35:34,400 --> 00:35:36,720
Speaker 2: unless you work on it. But why is that important?

607
00:35:36,800 --> 00:35:39,320
Speaker 2: You're like, oh, God, my votwo max. Why is that important?

608
00:35:39,320 --> 00:35:43,440
Speaker 2: Here's why it's important. There is a line called the

609
00:35:43,480 --> 00:35:47,279
Speaker 2: fragility line, the frailty line, after which you can no

610
00:35:47,360 --> 00:35:50,239
Speaker 2: longer take care of yourself, which none of us it's

611
00:35:50,239 --> 00:35:54,319
Speaker 2: hard to fathom now in midlife or in use, but

612
00:35:54,600 --> 00:35:57,759
Speaker 2: many seventy eighty ninety year olds get to it and

613
00:35:57,760 --> 00:36:01,480
Speaker 2: what it means with the voto max less than eighteen

614
00:36:01,600 --> 00:36:04,719
Speaker 2: for the man, less than sixteen for the woman, which

615
00:36:04,760 --> 00:36:07,600
Speaker 2: is the frailtea line, you can't take care of yourself.

616
00:36:07,760 --> 00:36:10,000
Speaker 2: You're gonna have to move out of this house, or

617
00:36:10,040 --> 00:36:12,360
Speaker 2: move in with your children, or God forbid, move to

618
00:36:12,400 --> 00:36:14,400
Speaker 2: a nursing home. Because if you can't get up from

619
00:36:14,440 --> 00:36:18,560
Speaker 2: a chair, you can't take care of yourself. So here's

620
00:36:18,600 --> 00:36:21,080
Speaker 2: how it goes. I usually give people my example just

621
00:36:21,120 --> 00:36:24,160
Speaker 2: so the numbers mean something. So when I was fifty,

622
00:36:24,360 --> 00:36:26,720
Speaker 2: I did the last time I did my VO two max,

623
00:36:26,760 --> 00:36:28,520
Speaker 2: and it hurts, so people don't like to do it

624
00:36:28,600 --> 00:36:32,560
Speaker 2: very often. But my votwo max is forty five. If

625
00:36:32,600 --> 00:36:35,399
Speaker 2: I did nothing by the time I was sixty, using

626
00:36:35,520 --> 00:36:38,600
Speaker 2: round numbers, it would be forty at seventy, it would

627
00:36:38,600 --> 00:36:44,040
Speaker 2: be thirty five at eighty it would be thirty ninety

628
00:36:44,160 --> 00:36:48,000
Speaker 2: twenty five. At no point in my life will I

629
00:36:48,080 --> 00:36:50,920
Speaker 2: cross the frailtea line. So we got to work on

630
00:36:50,960 --> 00:36:54,120
Speaker 2: that because you can increase your VO two max. So

631
00:36:54,200 --> 00:36:56,279
Speaker 2: you never reached that frailty. So how do you do

632
00:36:56,360 --> 00:37:00,120
Speaker 2: it? It's a different kind of working out. So sprinting, you

633
00:37:00,120 --> 00:37:05,919
Speaker 2: sprint for thirty seconds and then you completely recover four times.

634
00:37:05,760 --> 00:37:07,320
Speaker 1: Right in between.

635
00:37:08,080 --> 00:37:10,799
Speaker 2: Way you just you just get off the treadmill and

636
00:37:10,880 --> 00:37:14,319
Speaker 2: you rest, you recover, your heart rate comes back down.

637
00:37:14,640 --> 00:37:17,560
Speaker 2: Takes me a couple minutes, two or three minutes. For

638
00:37:17,680 --> 00:37:21,759
Speaker 2: VO two max training, it's four minutes as hard as

639
00:37:21,800 --> 00:37:24,520
Speaker 2: you can go, so it's slower than your sprint, but

640
00:37:24,600 --> 00:37:27,640
Speaker 2: it's still full out for four minutes, and then you

641
00:37:27,719 --> 00:37:30,560
Speaker 2: only recover for four minutes and then you do it again,

642
00:37:31,320 --> 00:37:36,319
Speaker 2: so twice three times. So it's very stressful, but that's

643
00:37:36,360 --> 00:37:40,200
Speaker 2: what will build your VO two max. So it seems

644
00:37:40,280 --> 00:37:41,960
Speaker 2: like a lot to say it all at once, but

645
00:37:42,040 --> 00:37:44,080
Speaker 2: once you layer it on, you do VO two max

646
00:37:44,160 --> 00:37:47,640
Speaker 2: once a week. J Yeah, I just do it on Mondays.

647
00:37:48,120 --> 00:37:52,480
Speaker 1: How did we evolve to need that kind of training

648
00:37:52,600 --> 00:37:56,920
Speaker 1: because it seems so specific and mathematical and.

649
00:37:56,920 --> 00:38:00,560
Speaker 2: Well it's specific and mathematical because some brilliant peace has

650
00:38:00,560 --> 00:38:03,640
Speaker 2: figured out that this is how you do it. But

651
00:38:03,719 --> 00:38:08,440
Speaker 2: I think that historically, when we had to hunt our food,

652
00:38:09,200 --> 00:38:10,759
Speaker 2: not being able to get up out of a chair

653
00:38:10,840 --> 00:38:14,880
Speaker 2: is a bad thing for hunter gatherers, right, and so

654
00:38:15,160 --> 00:38:17,839
Speaker 2: I think we would just get it in our lifestyle.

655
00:38:18,440 --> 00:38:21,200
Speaker 2: We would be walking all day to forage. We would

656
00:38:21,200 --> 00:38:26,919
Speaker 2: be stalking something and then we're sprinting to go catch it, right.

657
00:38:27,880 --> 00:38:30,239
Speaker 2: I think it's the way we lived, Yeah, and we're

658
00:38:30,280 --> 00:38:32,160
Speaker 2: don't live that way, So now we have to have

659
00:38:32,239 --> 00:38:32,960
Speaker 2: this formula.

660
00:38:33,200 --> 00:38:35,600
Speaker 1: That's interesting. Yeah, No, that's what I was trying to place.

661
00:38:35,680 --> 00:38:38,960
Speaker 1: I was like, that's so fascinating that this foreman is

662
00:38:38,960 --> 00:38:40,680
Speaker 1: formanutes off and when you hear about these things, you

663
00:38:40,719 --> 00:38:42,840
Speaker 1: go go, how did humans get there? That's kind of

664
00:38:42,840 --> 00:38:43,600
Speaker 1: where my mind goes.

665
00:38:43,719 --> 00:38:47,040
Speaker 2: Yeah, but it's the way a lioness hunts. Yeah, if

666
00:38:47,080 --> 00:38:51,480
Speaker 2: we do an analogy to a hunter, lioness will stalk

667
00:38:51,560 --> 00:38:55,280
Speaker 2: their prey for a very long time and then they rush.

668
00:38:55,480 --> 00:38:58,839
Speaker 1: Yeah. Yeah, well I never thought about that, but it

669
00:38:58,880 --> 00:39:00,839
Speaker 1: makes a lot of sense and not running after our

670
00:39:00,880 --> 00:39:01,399
Speaker 1: food but.

671
00:39:01,719 --> 00:39:02,480
Speaker 2: Not most days.

672
00:39:02,600 --> 00:39:05,319
Speaker 1: Yeah, for the people that are going to be mad

673
00:39:05,360 --> 00:39:08,040
Speaker 1: if I don't ask this question, Okay, how do we

674
00:39:08,120 --> 00:39:10,240
Speaker 1: lose that stubborn belly fat?

675
00:39:10,360 --> 00:39:14,200
Speaker 2: Number one, Let's give ourselves some grace that this is

676
00:39:14,239 --> 00:39:18,799
Speaker 2: the way the human body is. Any person who's had

677
00:39:18,840 --> 00:39:23,560
Speaker 2: a child is going to be transformed, and that is

678
00:39:24,160 --> 00:39:27,759
Speaker 2: that is just the way it is, right, don't crucify yourself.

679
00:39:28,440 --> 00:39:30,799
Speaker 2: That being said, if we're living in a time of

680
00:39:30,920 --> 00:39:34,440
Speaker 2: excess energy all the time, the way that I've described

681
00:39:34,480 --> 00:39:40,840
Speaker 2: for you the high intensity interval, let's clarify that the

682
00:39:41,239 --> 00:39:46,400
Speaker 2: sprint intervals plus the weight lifting is what's going to

683
00:39:46,480 --> 00:39:49,279
Speaker 2: transform your body. And you may never get rid of

684
00:39:49,320 --> 00:39:52,600
Speaker 2: that extra little inch, but you'll get rid of most

685
00:39:52,600 --> 00:39:54,359
Speaker 2: of it. You'll get rid of the back fat, you'll

686
00:39:54,360 --> 00:39:58,520
Speaker 2: get rid of the heavy hips people don't like, and

687
00:39:59,239 --> 00:40:02,720
Speaker 2: you will decrease. Visceral fat, the fat that is inside

688
00:40:03,880 --> 00:40:09,000
Speaker 2: smothering your organs, will decrease. And that's what we really want. Right.

689
00:40:09,480 --> 00:40:13,080
Speaker 1: What's the difference between the good fat and the bad

690
00:40:13,120 --> 00:40:15,479
Speaker 1: fat around our belly? Because I feel like we don't

691
00:40:15,480 --> 00:40:16,320
Speaker 1: know the difference.

692
00:40:16,520 --> 00:40:20,359
Speaker 2: The peripheral fat is that which you can pinch, whether

693
00:40:20,400 --> 00:40:22,640
Speaker 2: it's on your hips or in your belly, around your

694
00:40:22,640 --> 00:40:25,120
Speaker 2: belly button, that's not the fat that's going to really

695
00:40:25,200 --> 00:40:28,600
Speaker 2: kill you. That's the annoying fat. That fat does make

696
00:40:28,680 --> 00:40:32,719
Speaker 2: a protein called leptin, which is bad for your metabolism,

697
00:40:32,760 --> 00:40:35,000
Speaker 2: It is bad for your bones. But it is the

698
00:40:35,280 --> 00:40:38,120
Speaker 2: visceral fat, the fat that you can only see on

699
00:40:38,160 --> 00:40:42,359
Speaker 2: a body composition or an MRI. That literally, we've got

700
00:40:42,440 --> 00:40:46,640
Speaker 2: this apron in our body. Under our skin. Under there's

701
00:40:46,680 --> 00:40:49,200
Speaker 2: a layer called fasci. It's white like you would see

702
00:40:49,239 --> 00:40:54,960
Speaker 2: on a steak. It's an apron of fat over our organs.

703
00:40:54,960 --> 00:40:58,320
Speaker 2: It's a protective well that gets thicker and then fat

704
00:40:58,360 --> 00:41:01,920
Speaker 2: is deposited around our organs. And that fat, the visceral fat,

705
00:41:02,160 --> 00:41:05,040
Speaker 2: is metabolically different than the preferle that you can pinch,

706
00:41:05,480 --> 00:41:09,240
Speaker 2: and it's that visceral fat that is what causes chronic

707
00:41:09,320 --> 00:41:14,879
Speaker 2: inflammation that leads to disease. So yes, cosmetically we want

708
00:41:14,880 --> 00:41:18,360
Speaker 2: get to get rid of the peripheral fat, but metabolically

709
00:41:18,920 --> 00:41:22,080
Speaker 2: we got to control the deep visceral fat.

710
00:41:22,239 --> 00:41:24,439
Speaker 1: You've worked with so many athletes, and I just want

711
00:41:24,480 --> 00:41:26,640
Speaker 1: to I want to kind of go in front a

712
00:41:26,680 --> 00:41:29,520
Speaker 1: tangent before we come back. But I wonder with the

713
00:41:29,560 --> 00:41:33,560
Speaker 1: athletes you've worked with and to your earlier comments around

714
00:41:33,760 --> 00:41:36,840
Speaker 1: models and being at fashion Week, I was going to

715
00:41:36,880 --> 00:41:40,600
Speaker 1: ask you which sport do you find the actually healthiest

716
00:41:41,040 --> 00:41:45,960
Speaker 1: people in versus just fittest, or what is the difference

717
00:41:46,000 --> 00:41:46,840
Speaker 1: in How.

718
00:41:46,719 --> 00:41:50,000
Speaker 2: Do you see something about that? Yeah, I'll give you

719
00:41:50,040 --> 00:41:52,880
Speaker 2: three examples, and I'll tell you why. I think soccer

720
00:41:52,920 --> 00:41:57,560
Speaker 2: players have the best cardiovascular machine because on average, a

721
00:41:57,640 --> 00:41:59,960
Speaker 2: high level soccer player will run six to ten miles

722
00:42:00,400 --> 00:42:03,080
Speaker 2: on the pitch over the course of the ninety minutes

723
00:42:03,680 --> 00:42:07,360
Speaker 2: at different speeds. Right, maybe they're jogging up the pitch

724
00:42:07,640 --> 00:42:10,080
Speaker 2: and then they're sprinting, right, So they're getting it all in.

725
00:42:10,719 --> 00:42:13,520
Speaker 2: And usually they're muscular people, but they look more like

726
00:42:13,600 --> 00:42:17,080
Speaker 2: runners than people who lift weights, even though I know

727
00:42:17,160 --> 00:42:21,200
Speaker 2: they do right. So that's one group. The other group

728
00:42:21,320 --> 00:42:23,080
Speaker 2: that I've had the privilege of taking care of that

729
00:42:23,120 --> 00:42:26,759
Speaker 2: I think get it all in are rugby players. They're

730
00:42:26,840 --> 00:42:30,680
Speaker 2: running up their pitch, they're sprinting, but they have to

731
00:42:30,719 --> 00:42:34,239
Speaker 2: be full of muscle because if you've seen both male

732
00:42:34,280 --> 00:42:37,719
Speaker 2: and female rugby players, they are physically lifting each other

733
00:42:37,920 --> 00:42:40,319
Speaker 2: up as they have. No one's seen rugby, they're not

734
00:42:40,320 --> 00:42:43,319
Speaker 2: going to know what I'm talking about, but you know, Yeah,

735
00:42:43,680 --> 00:42:46,879
Speaker 2: so they lift each other up to catch the ball

736
00:42:46,920 --> 00:42:51,120
Speaker 2: in the air. That takes tremendous strength, not to mention rucking,

737
00:42:51,400 --> 00:42:53,480
Speaker 2: and I mean just the engagement they do.

738
00:42:53,600 --> 00:42:55,319
Speaker 1: Yeah, I played rugby growing up at BIT.

739
00:42:55,440 --> 00:42:58,840
Speaker 2: I love rugby so much. They're just pent ultimate the

740
00:42:58,920 --> 00:43:01,560
Speaker 2: other group of athletes, but I think are tremendous both

741
00:43:01,560 --> 00:43:04,640
Speaker 2: in cardiovascular and muscle. Believe it or not, I've taken

742
00:43:04,680 --> 00:43:09,440
Speaker 2: through care of three professional ballet companies. The Pittsburgh, the Atlanta,

743
00:43:09,480 --> 00:43:13,840
Speaker 2: the Orlando Ballet Dancers are some of the best athletes

744
00:43:13,880 --> 00:43:16,800
Speaker 2: I've ever taken care of, and they do it such grace.

745
00:43:16,920 --> 00:43:19,480
Speaker 2: You would never know how hard it is. But it's

746
00:43:19,560 --> 00:43:21,640
Speaker 2: aerobic and it's muscular.

747
00:43:22,000 --> 00:43:24,120
Speaker 1: What are the sports where you see the least healthy,

748
00:43:24,200 --> 00:43:25,520
Speaker 1: least fit, Well.

749
00:43:25,400 --> 00:43:27,800
Speaker 2: You know, I think at an elite level, all athletes

750
00:43:27,800 --> 00:43:32,000
Speaker 2: are healthy because do not be fooled by the field athletes,

751
00:43:32,040 --> 00:43:35,439
Speaker 2: the shot putters, the discus, the javelin. You may think

752
00:43:35,480 --> 00:43:39,479
Speaker 2: that they're not fit because they're carrying extra body fat,

753
00:43:39,760 --> 00:43:44,719
Speaker 2: but they are tremendous specimens right, so body morphology can't

754
00:43:45,120 --> 00:43:47,400
Speaker 2: predict it. Gosh, I'll get in a lot of trouble

755
00:43:47,440 --> 00:43:52,160
Speaker 2: for this. I was once twice the head football doctor

756
00:43:52,200 --> 00:43:55,799
Speaker 2: for Division I schools at Pittsburgh and Georgia State, and

757
00:43:56,120 --> 00:43:59,840
Speaker 2: linemen are not always the most healthy people. They're strong,

758
00:44:00,160 --> 00:44:04,800
Speaker 2: carrying a lot of extra weight, and that bears out because,

759
00:44:05,600 --> 00:44:09,920
Speaker 2: on average is the sad statistics. On average a professional

760
00:44:09,960 --> 00:44:15,080
Speaker 2: football linemen, offensive or defensive, they die of metabolic syndrome

761
00:44:15,120 --> 00:44:17,400
Speaker 2: in their fifties and sixties. They turn out not to

762
00:44:17,440 --> 00:44:19,880
Speaker 2: be that healthy, and so I feel like as a

763
00:44:19,880 --> 00:44:22,319
Speaker 2: sports medicine community, we need to do better for them.

764
00:44:22,560 --> 00:44:25,040
Speaker 2: But to answer your question, maybe it's.

765
00:44:24,920 --> 00:44:28,600
Speaker 1: That yeah, yeah, No, I was just intrigued and curious

766
00:44:28,680 --> 00:44:32,600
Speaker 1: because I think we have a vision of what we

767
00:44:32,680 --> 00:44:35,920
Speaker 1: think fitness and health looks like, and like you said,

768
00:44:36,000 --> 00:44:39,799
Speaker 1: often we think people are the leanist, or people are

769
00:44:39,840 --> 00:44:41,800
Speaker 1: the skinniest, or people who are the most built, or

770
00:44:41,840 --> 00:44:44,920
Speaker 1: whatever it may be. And I think that's partly our

771
00:44:45,000 --> 00:44:48,279
Speaker 1: challenge when we talk about these things, because most of

772
00:44:48,360 --> 00:44:52,120
Speaker 1: us are wanting to get healthy, either from an esthetic

773
00:44:52,160 --> 00:44:55,000
Speaker 1: point of view, you want your summer body, you want

774
00:44:55,000 --> 00:44:57,600
Speaker 1: your whatever it may be. And then from the other side,

775
00:44:57,640 --> 00:44:59,400
Speaker 1: there's this feeling from some of us who are just

776
00:44:59,400 --> 00:45:01,000
Speaker 1: like I just want to be healthy. I want to

777
00:45:01,040 --> 00:45:02,719
Speaker 1: be fit enough to take care of my kids. I

778
00:45:02,800 --> 00:45:04,399
Speaker 1: want to be healthy enough so that I can spend

779
00:45:04,440 --> 00:45:09,200
Speaker 1: time my grandkids. How should someone measure their fitness and

780
00:45:09,280 --> 00:45:11,960
Speaker 1: health right now? If they're listening, because a lot of

781
00:45:11,960 --> 00:45:14,640
Speaker 1: people will say, especially when they're younger or on the

782
00:45:14,680 --> 00:45:18,279
Speaker 1: younger side, they'll say, well, I feel okay, So how

783
00:45:18,320 --> 00:45:21,960
Speaker 1: do I know if I'm okay? Safe, unhealthy? Like what

784
00:45:22,080 --> 00:45:25,040
Speaker 1: do how do I feel that or experience that?

785
00:45:25,600 --> 00:45:28,640
Speaker 2: You know what? I love that you said okay, because

786
00:45:28,680 --> 00:45:31,600
Speaker 2: I find a lot of people come to me or

787
00:45:31,640 --> 00:45:34,120
Speaker 2: maybe you're asking someone the street, how are you? I'm fine?

788
00:45:34,840 --> 00:45:38,520
Speaker 2: You know that fine? I think many people because we're

789
00:45:38,560 --> 00:45:40,560
Speaker 2: so busy, we're taking care of other people. I'm not

790
00:45:40,600 --> 00:45:44,919
Speaker 2: blaming them, but we live in this state of fine.

791
00:45:45,000 --> 00:45:48,080
Speaker 2: We learned either hot nor cold where this lukewarm health.

792
00:45:48,280 --> 00:45:51,919
Speaker 2: We're not dying, but we are not truly optimized. Right.

793
00:45:53,520 --> 00:45:57,279
Speaker 2: So if you're exhausted, if you have trouble sleeping, if

794
00:45:57,320 --> 00:45:59,319
Speaker 2: you don't have enough energy to do the things that

795
00:45:59,400 --> 00:46:04,080
Speaker 2: you truly believe that you enjoy in life, maybe you're fine.

796
00:46:04,680 --> 00:46:08,280
Speaker 2: Maybe we should invest some time and actually get some analytics.

797
00:46:08,800 --> 00:46:12,120
Speaker 2: You know, sometimes when I'm bringing people to surgery in

798
00:46:12,160 --> 00:46:16,120
Speaker 2: the preoperative time, we're asking them questions about their health

799
00:46:16,160 --> 00:46:17,839
Speaker 2: and do you have this, do you have that? And

800
00:46:17,880 --> 00:46:20,640
Speaker 2: people will say I have no health problems. Well, if

801
00:46:20,640 --> 00:46:23,239
Speaker 2: you've never been checked, if you've never had labs drawn,

802
00:46:23,280 --> 00:46:26,040
Speaker 2: if you've never been examined, it's not that you're not

803
00:46:26,719 --> 00:46:30,239
Speaker 2: that you have no problems that you don't know. So

804
00:46:30,480 --> 00:46:33,799
Speaker 2: I would answer that question by saying, if you don't

805
00:46:33,800 --> 00:46:37,759
Speaker 2: have enough energy, if you're dragging at work, if you

806
00:46:37,840 --> 00:46:41,160
Speaker 2: can't truly enjoy life, if you don't some days feel

807
00:46:41,200 --> 00:46:44,080
Speaker 2: like a total badass because you're full of energy and strong,

808
00:46:44,160 --> 00:46:48,400
Speaker 2: and maybe you're fine, but you're not optimized, and let's

809
00:46:48,440 --> 00:46:51,080
Speaker 2: invest some time and see where you are.

810
00:46:51,480 --> 00:46:54,120
Speaker 1: What's the ideal length of work out if someone's working

811
00:46:54,120 --> 00:46:55,200
Speaker 1: out four days a week.

812
00:46:55,320 --> 00:46:57,279
Speaker 2: I don't think there's an ideal length. You know, some

813
00:46:57,440 --> 00:47:00,640
Speaker 2: days my weightlifting takes me thirty minute. That's because I

814
00:47:00,760 --> 00:47:03,799
Speaker 2: power through it, and sometimes it takes an hour. I

815
00:47:03,800 --> 00:47:08,480
Speaker 2: think ideally, if we're talking about this cardio eighty twenty regiment,

816
00:47:08,560 --> 00:47:11,279
Speaker 2: it's forty five minutes of base training, and if you're

817
00:47:11,320 --> 00:47:16,400
Speaker 2: adding sprinting, that usually takes another fifteen minutes, So weightlifting

818
00:47:16,400 --> 00:47:18,480
Speaker 2: can take I don't think you have to be there

819
00:47:18,520 --> 00:47:20,560
Speaker 2: three hours unless you just want to hang out in

820
00:47:20,600 --> 00:47:22,880
Speaker 2: the gym, So it doesn't take forever. And it's not

821
00:47:22,920 --> 00:47:25,040
Speaker 2: about time, it's about what you put in that time.

822
00:47:25,280 --> 00:47:27,640
Speaker 1: Yeah, because I think a lot of people are feeling

823
00:47:27,680 --> 00:47:29,279
Speaker 1: like I only have twenty minutes a day?

824
00:47:29,440 --> 00:47:30,040
Speaker 2: Is that true?

825
00:47:30,160 --> 00:47:30,760
Speaker 1: Is that enough?

826
00:47:31,320 --> 00:47:32,040
Speaker 2: Is that true?

827
00:47:32,200 --> 00:47:33,080
Speaker 1: Do you tell me?

828
00:47:33,440 --> 00:47:36,319
Speaker 2: Do we only have twenty minutes a day? I've been

829
00:47:36,320 --> 00:47:39,800
Speaker 2: doing this a very long time, and I tease people

830
00:47:40,560 --> 00:47:44,239
Speaker 2: that you can't out excuse me because over the I've

831
00:47:44,239 --> 00:47:47,440
Speaker 2: been practicing twenty five years and I've had the privilege

832
00:47:47,440 --> 00:47:50,279
Speaker 2: of taking care of probably one hundred thousand people. I

833
00:47:50,400 --> 00:47:54,480
Speaker 2: have heard all the excuses, and there are sometimes when

834
00:47:54,480 --> 00:47:58,759
Speaker 2: you legitimately do not have time. But I would say

835
00:47:58,800 --> 00:48:01,239
Speaker 2: that is the fraction of the time time, not the

836
00:48:01,280 --> 00:48:05,600
Speaker 2: reality of the time. And to the I don't have

837
00:48:05,640 --> 00:48:11,640
Speaker 2: twenty minutes, I ask you to examine how literally, and

838
00:48:11,680 --> 00:48:14,680
Speaker 2: I'm guilty of this, how long we're scrolling, how long

839
00:48:14,719 --> 00:48:17,680
Speaker 2: we're washing our dishes. Do you really have to spend

840
00:48:17,719 --> 00:48:20,319
Speaker 2: three hours every night cleaning your house because that's what

841
00:48:20,440 --> 00:48:24,800
Speaker 2: makes you feel not anxious at the expense of your health.

842
00:48:25,440 --> 00:48:28,560
Speaker 2: So I think you have more than twenty minutes. If

843
00:48:28,560 --> 00:48:29,680
Speaker 2: that's what you tell.

844
00:48:29,480 --> 00:48:31,840
Speaker 1: Me, it is so interesting. I was looking at it

845
00:48:31,840 --> 00:48:33,759
Speaker 1: from the point of view of relationships. I was looking

846
00:48:33,760 --> 00:48:37,200
Speaker 1: at some research that was talking about how, you know,

847
00:48:37,520 --> 00:48:39,600
Speaker 1: we say we don't have it time together, but the

848
00:48:39,600 --> 00:48:41,839
Speaker 1: amount of time as a couple we spend in front

849
00:48:41,840 --> 00:48:44,799
Speaker 1: of the TV is astronomical. It's like, I think it's

850
00:48:44,800 --> 00:48:48,520
Speaker 1: something like nineteen minutes a day minimum, and we're missing

851
00:48:48,560 --> 00:48:50,960
Speaker 1: on together time, We're missing out on connection time. And

852
00:48:51,000 --> 00:48:55,040
Speaker 1: I was looking at it from a purely romantic, intimate perspective.

853
00:48:55,120 --> 00:48:57,680
Speaker 1: But then when you look at it through health, and

854
00:48:57,719 --> 00:48:59,440
Speaker 1: I think for a lot of us, what I've found

855
00:48:59,480 --> 00:49:04,680
Speaker 1: it is is allowing our friendships and our romantic relationships

856
00:49:04,800 --> 00:49:08,000
Speaker 1: to be around fitness. I remember a friend, a couple

857
00:49:08,000 --> 00:49:10,200
Speaker 1: of my friends in the city. We've decided that whenever

858
00:49:10,200 --> 00:49:13,440
Speaker 1: we're hanging out together, we're playing pickleball for one and

859
00:49:13,480 --> 00:49:15,400
Speaker 1: a half hours, two hours, and we may go out

860
00:49:15,440 --> 00:49:18,000
Speaker 1: for dinner after that, but we're playing pickleball for a

861
00:49:18,000 --> 00:49:20,719
Speaker 1: consistent amount of time. We're all getting a workout, or

862
00:49:20,719 --> 00:49:23,239
Speaker 1: we're going on a hike, and that's not become our

863
00:49:23,560 --> 00:49:26,480
Speaker 1: form of bonding and friendship rather than oh, let's go

864
00:49:26,520 --> 00:49:29,520
Speaker 1: out for dinner, and the dinner was great, we got

865
00:49:29,560 --> 00:49:32,640
Speaker 1: to enjoy it. But now we're sedentary. We're sitting there

866
00:49:32,640 --> 00:49:35,239
Speaker 1: for a couple of hours. Maybe some people I don't

867
00:49:35,320 --> 00:49:37,759
Speaker 1: drink and most a few of my friends don't drink,

868
00:49:37,800 --> 00:49:40,440
Speaker 1: but the ones who are, they're now drinking. Whereas if

869
00:49:40,440 --> 00:49:42,480
Speaker 1: we're out playing sports, they wouldn't be thinking about that.

870
00:49:43,000 --> 00:49:44,880
Speaker 1: And same with me and my wife. We found that

871
00:49:45,040 --> 00:49:47,840
Speaker 1: cold plunging together or going to the infrared sauna together,

872
00:49:48,280 --> 00:49:50,520
Speaker 1: taking a book or taking our journal or whatever it

873
00:49:50,560 --> 00:49:54,600
Speaker 1: may be. We had to start replacing activities because you

874
00:49:54,680 --> 00:49:57,239
Speaker 1: may not have enough time to do it all. But

875
00:49:57,480 --> 00:50:00,000
Speaker 1: the main form of connection can be around a fitness

876
00:50:00,160 --> 00:50:03,239
Speaker 1: activity and actually you both end up feeling better about yourselves,

877
00:50:03,440 --> 00:50:06,160
Speaker 1: you feel better about each other. And whether it's a

878
00:50:06,200 --> 00:50:10,439
Speaker 1: friend or a partner, I feel like everyone walks away

879
00:50:10,440 --> 00:50:14,279
Speaker 1: from that experience having gained something rather than you know,

880
00:50:14,360 --> 00:50:17,040
Speaker 1: doing anything else. And so in the beginning, it may

881
00:50:17,080 --> 00:50:21,000
Speaker 1: take a reframe, but it transforms your relationships and it

882
00:50:21,040 --> 00:50:21,919
Speaker 1: transforms your health.

883
00:50:22,239 --> 00:50:25,000
Speaker 2: And if you're just beginning a relationship or a friendship

884
00:50:25,120 --> 00:50:29,800
Speaker 2: or even deep into it, the endorphins that you're released

885
00:50:29,880 --> 00:50:34,360
Speaker 2: from the strategic stress actually increase bonding. So it's like

886
00:50:34,920 --> 00:50:38,800
Speaker 2: a triple goodness. It's fitness, it's relationship that's increased bonding

887
00:50:38,800 --> 00:50:39,920
Speaker 2: at as a chemical level.

888
00:50:40,200 --> 00:50:42,799
Speaker 1: Yeah, yeah, explain tell me what tell us more about that.

889
00:50:43,000 --> 00:50:48,279
Speaker 2: When you exercise, our body releases hormones that are endorphins.

890
00:50:47,920 --> 00:50:51,960
Speaker 2: It's that high you feel and having that shared experience.

891
00:50:52,400 --> 00:50:56,279
Speaker 2: Or what if you're doing something like rock climbing and

892
00:50:56,320 --> 00:51:01,279
Speaker 2: it's a little terrifying, and the oxy tocin and the

893
00:51:01,400 --> 00:51:05,320
Speaker 2: bonding chemicals that are released because you're terrified in this experience,

894
00:51:05,719 --> 00:51:07,360
Speaker 2: those actually bond people.

895
00:51:07,640 --> 00:51:07,840
Speaker 1: You know.

896
00:51:07,920 --> 00:51:11,680
Speaker 2: That's why people that go through hard experiences together end

897
00:51:11,760 --> 00:51:15,239
Speaker 2: up as a band of brothers or a or a

898
00:51:15,400 --> 00:51:18,319
Speaker 2: tight knit group. So that can happen in relationship. So

899
00:51:18,640 --> 00:51:21,720
Speaker 2: advice out there if you if you want to bond

900
00:51:21,760 --> 00:51:23,960
Speaker 2: with this person, do something frightening with them.

901
00:51:24,040 --> 00:51:26,799
Speaker 1: Yeah, I know. I I completely agree with that. One

902
00:51:26,800 --> 00:51:28,279
Speaker 1: of my first dates that I went on with my

903
00:51:28,320 --> 00:51:31,440
Speaker 1: wife when we were dating was we went to a

904
00:51:31,719 --> 00:51:34,120
Speaker 1: ropes course. Oh my goodness, and it was so much

905
00:51:34,160 --> 00:51:37,040
Speaker 1: fun because there was like trusting each other, helping each other,

906
00:51:37,080 --> 00:51:40,200
Speaker 1: and there was that sense of thrill and I couldn't

907
00:51:40,239 --> 00:51:42,920
Speaker 1: agree more that. I think when you do. I remember

908
00:51:42,920 --> 00:51:44,759
Speaker 1: the first time me and my wife when skydiving, we

909
00:51:44,800 --> 00:51:46,600
Speaker 1: did it together. The first time we cold plunged, we

910
00:51:46,600 --> 00:51:49,799
Speaker 1: did it together. And you're so right. It creates a

911
00:51:49,840 --> 00:51:52,440
Speaker 1: different connection when you've both done something hard together. And

912
00:51:52,480 --> 00:51:55,560
Speaker 1: also something that's I think as couples we do people

913
00:51:55,640 --> 00:51:58,560
Speaker 1: have to go through so many emotional hardships together. It's

914
00:51:58,640 --> 00:52:02,080
Speaker 1: nice to do something physically together exact that isn't carrying

915
00:52:02,080 --> 00:52:05,880
Speaker 1: this emotional weight or stress, because that's something you probably

916
00:52:05,920 --> 00:52:08,760
Speaker 1: have on in the background anyway, and so this applies

917
00:52:08,760 --> 00:52:11,359
Speaker 1: for that. Yeah. I think if you're someone that struggles

918
00:52:11,520 --> 00:52:14,759
Speaker 1: with finding time, think about the way you spend time

919
00:52:15,080 --> 00:52:17,920
Speaker 1: with the people you love. And maybe you don't have

920
00:52:17,960 --> 00:52:20,160
Speaker 1: an extra twenty minutes or thirty minutes, but you can

921
00:52:20,239 --> 00:52:22,799
Speaker 1: change the thirty minutes you spend with your friend, or

922
00:52:22,800 --> 00:52:24,680
Speaker 1: you don't have an extra hour, but you can change

923
00:52:24,680 --> 00:52:27,239
Speaker 1: the way you spend the hour with your partner, and

924
00:52:27,280 --> 00:52:28,800
Speaker 1: all of a sudden, everything's changing.

925
00:52:29,120 --> 00:52:29,880
Speaker 2: It's meaningful.

926
00:52:30,040 --> 00:52:33,239
Speaker 1: It's meaningful. Yeah, it's meaningful, and like you said, it's

927
00:52:33,239 --> 00:52:36,280
Speaker 1: giving us so many other benefits. You mentioned magnesium earlier,

928
00:52:36,400 --> 00:52:39,200
Speaker 1: I did, and we were talking about the need for

929
00:52:39,239 --> 00:52:43,400
Speaker 1: stronger bones. Yes, what can we do to strengthen our bones,

930
00:52:43,480 --> 00:52:45,759
Speaker 1: because I don't think that's a conversation that we're having

931
00:52:45,800 --> 00:52:47,520
Speaker 1: that you know what, I am gonna.

932
00:52:47,960 --> 00:52:50,840
Speaker 2: I'm so glad you came back to that, because we

933
00:52:51,000 --> 00:52:55,000
Speaker 2: think of bones as just like the strong, silent type

934
00:52:55,080 --> 00:52:59,200
Speaker 2: hanging out holding up our muscles. They don't say so much.

935
00:52:59,320 --> 00:53:02,560
Speaker 2: That's right, don't pay attention to our bones. But the

936
00:53:02,560 --> 00:53:05,439
Speaker 2: fact of the matter is that without bones, muscle, which

937
00:53:05,440 --> 00:53:08,400
Speaker 2: we're all enamored with right now, it's just a quivering

938
00:53:08,440 --> 00:53:12,879
Speaker 2: pile of metabolic tissue. The structure of you. The fact

939
00:53:12,880 --> 00:53:15,440
Speaker 2: that people recognize you, it's because your bones are holding

940
00:53:15,560 --> 00:53:18,720
Speaker 2: up your soft tissue, right, And I love to bear

941
00:53:18,760 --> 00:53:21,360
Speaker 2: with me. I like to think about the importance of

942
00:53:21,440 --> 00:53:26,320
Speaker 2: bones as even culturally, I mean Halloween in this country,

943
00:53:26,360 --> 00:53:30,719
Speaker 2: you view bones as this scary death object. But bones

944
00:53:31,160 --> 00:53:34,960
Speaker 2: are living. They replace every ten years. They are the

945
00:53:35,000 --> 00:53:37,960
Speaker 2: source of all the minerals that your body needs. They

946
00:53:37,960 --> 00:53:42,240
Speaker 2: are the housing of our internal organs. They are where

947
00:53:42,360 --> 00:53:47,680
Speaker 2: our immune system is made, our humatopoetic system is made

948
00:53:47,680 --> 00:53:53,799
Speaker 2: in our bones. Our bones are master communicators, releasing many proteins,

949
00:53:53,840 --> 00:54:00,480
Speaker 2: including one called osteocalcin. Osteochalson from the bones can go

950
00:54:00,560 --> 00:54:05,560
Speaker 2: to the brain and cause release of brain neurotrophic factor

951
00:54:05,600 --> 00:54:08,960
Speaker 2: which builds neurons. It can go to the pancrease and

952
00:54:09,000 --> 00:54:13,160
Speaker 2: the muscles and help you with sugar levels, and for

953
00:54:13,440 --> 00:54:17,240
Speaker 2: men it goes to the testicles and helps produce testosterone.

954
00:54:17,320 --> 00:54:19,600
Speaker 2: So just when we think bones are kind of boring,

955
00:54:20,600 --> 00:54:30,080
Speaker 2: bones are amazing. But even culturally, many cultures Judaism, Christianity, Buddhism,

956
00:54:30,560 --> 00:54:38,080
Speaker 2: many Eastern cultures talk about the reanimation of bones. Bones

957
00:54:38,120 --> 00:54:41,360
Speaker 2: are are thought to house the soul in some cultures,

958
00:54:41,680 --> 00:54:44,680
Speaker 2: and so it's only here that we're like, oh, skeletons,

959
00:54:44,840 --> 00:54:47,600
Speaker 2: and you know what, when we die, everything goes away

960
00:54:47,640 --> 00:54:52,560
Speaker 2: except the bones. It's the last record of ourselves. Right, So,

961
00:54:52,600 --> 00:54:55,840
Speaker 2: how do we build better bones? And that's why we

962
00:54:55,920 --> 00:54:57,360
Speaker 2: need better bones right.

963
00:54:57,200 --> 00:55:00,560
Speaker 1: To that's click for me.

964
00:55:00,800 --> 00:55:04,759
Speaker 2: That's all those reasons are why. But how how we

965
00:55:04,760 --> 00:55:08,600
Speaker 2: build better bones? Let's talk Nutritionally, bones are fifty percent protein.

966
00:55:08,840 --> 00:55:11,400
Speaker 2: It goes back to the same principles. We're not adding

967
00:55:11,440 --> 00:55:14,080
Speaker 2: on more principles, We're just can we please pay attention

968
00:55:14,560 --> 00:55:19,400
Speaker 2: to eating protein? Can we eat a non inflammatory diet?

969
00:55:19,520 --> 00:55:22,000
Speaker 2: So we're not eating seed, oils and fried foods and

970
00:55:22,040 --> 00:55:25,880
Speaker 2: those things with make gus hot red fire inside. Can

971
00:55:25,920 --> 00:55:29,760
Speaker 2: we please make sure we're getting enough vitamin D? Even

972
00:55:29,800 --> 00:55:34,480
Speaker 2: in sunny places we slather ourselves, we stay inside. We

973
00:55:34,520 --> 00:55:39,200
Speaker 2: need vitamin D. We need magnesium, A lot of trace

974
00:55:39,280 --> 00:55:43,120
Speaker 2: minial minerals like selenium and boron and zinc. We get

975
00:55:43,120 --> 00:55:46,120
Speaker 2: those in our food. If you really want to be conscientious,

976
00:55:46,160 --> 00:55:49,440
Speaker 2: you eat six prunes a day. But nutritionally, that's how

977
00:55:49,480 --> 00:55:54,000
Speaker 2: we take care of our bones. Our bones must have impact.

978
00:55:54,239 --> 00:55:57,560
Speaker 2: One of the early studies I did on active aging

979
00:55:57,920 --> 00:56:02,520
Speaker 2: ask the question can we maintain our bone density? And

980
00:56:02,600 --> 00:56:04,640
Speaker 2: if we can, what does it take? And I studied

981
00:56:04,680 --> 00:56:09,040
Speaker 2: masters athletes forty and over and I found that number one, Yes,

982
00:56:09,160 --> 00:56:13,319
Speaker 2: we can maintain our bone density into our eighties. How

983
00:56:13,360 --> 00:56:17,080
Speaker 2: do we do it? Impact exercise, So I add to

984
00:56:17,120 --> 00:56:20,279
Speaker 2: every regiment that I've already told you most of it, right,

985
00:56:20,360 --> 00:56:23,880
Speaker 2: the lifting, the aerobic, the nutrition. I add to every

986
00:56:23,960 --> 00:56:28,440
Speaker 2: regiment a jumping practice, whether it's box jumping for impact,

987
00:56:28,680 --> 00:56:31,080
Speaker 2: whether it's jumping up and down twenty times a day,

988
00:56:31,600 --> 00:56:34,440
Speaker 2: whether it's ten minutes three times a week where we're

989
00:56:35,480 --> 00:56:40,200
Speaker 2: jumping over little hurdles or in a plastic hexagon. It

990
00:56:40,320 --> 00:56:44,560
Speaker 2: is the impact, because this is how bones work. There's

991
00:56:44,600 --> 00:56:48,520
Speaker 2: a law called Wolf's law that just summarizes that the

992
00:56:48,640 --> 00:56:55,440
Speaker 2: mechanical stimulation, biomechanical stimulation is translated by our little bone

993
00:56:55,440 --> 00:57:02,720
Speaker 2: cells osteo sites into biochemical messages. Biomechanical stimuli like jumping

994
00:57:02,800 --> 00:57:07,520
Speaker 2: up and down is translated into biochemical stimulus that tells

995
00:57:08,160 --> 00:57:11,640
Speaker 2: the bone building cells, which are the osteoblasts, to build

996
00:57:11,680 --> 00:57:15,319
Speaker 2: more bone. So literally, get out the jump rope, jump

997
00:57:15,400 --> 00:57:17,400
Speaker 2: up and down, run up and down the stairs, and

998
00:57:17,440 --> 00:57:19,720
Speaker 2: it has to be a little impactful. Literally, you gotta

999
00:57:20,480 --> 00:57:23,080
Speaker 2: bash your bones a little bit. That's how you build

1000
00:57:23,080 --> 00:57:23,760
Speaker 2: better bones.

1001
00:57:24,280 --> 00:57:27,960
Speaker 1: Is that why functional exercises like squats and stairs and

1002
00:57:28,080 --> 00:57:31,480
Speaker 1: things like that are somewhat better than machine exercises inside gyms.

1003
00:57:31,680 --> 00:57:36,240
Speaker 2: I prefer functional with free weights and bar bells because

1004
00:57:36,720 --> 00:57:40,600
Speaker 2: it requires then you work all of your muscles, and

1005
00:57:40,640 --> 00:57:46,040
Speaker 2: it requires neuromuscular pathways to keep you upright right. It

1006
00:57:46,080 --> 00:57:49,360
Speaker 2: requires balance versus a machine. You're sitting there on a

1007
00:57:49,440 --> 00:57:52,600
Speaker 2: leg press and frankly, we need to work our muscles

1008
00:57:52,640 --> 00:57:54,560
Speaker 2: in the way that our body works our muscles. And

1009
00:57:54,600 --> 00:57:57,200
Speaker 2: there is no time in the history of people that

1010
00:57:57,240 --> 00:58:01,560
Speaker 2: your quadrceps are working sitting on a leg press. They're

1011
00:58:01,600 --> 00:58:03,920
Speaker 2: always squatting, right.

1012
00:58:03,680 --> 00:58:06,680
Speaker 1: Yeah, Yeah, that's the more natural movement it is. Yeah,

1013
00:58:06,720 --> 00:58:11,160
Speaker 1: So as much as your workouts are mimicking natural, natural movements,

1014
00:58:11,680 --> 00:58:12,840
Speaker 1: that's a healthy exercise.

1015
00:58:12,880 --> 00:58:14,680
Speaker 2: You know, even bench press. Think about it. I've been

1016
00:58:14,680 --> 00:58:17,880
Speaker 2: traveling a lot lately. I need to lift a fifty

1017
00:58:17,880 --> 00:58:21,000
Speaker 2: pound suitcase above my head into the bin without falling

1018
00:58:21,040 --> 00:58:24,200
Speaker 2: over hitting somebody with it. Yeah, and so you practice

1019
00:58:24,240 --> 00:58:27,120
Speaker 2: that with bench pressing and overhead lifts.

1020
00:58:27,200 --> 00:58:29,880
Speaker 1: Yeah. You spoke about neural pathways there, and I know

1021
00:58:29,920 --> 00:58:32,800
Speaker 1: you took a lot about the body brain connection. What

1022
00:58:32,840 --> 00:58:34,360
Speaker 1: are we losing out? Because if you look at when

1023
00:58:34,400 --> 00:58:39,400
Speaker 1: we're talking about aging, brain aging is such a big

1024
00:58:39,440 --> 00:58:39,920
Speaker 1: part of it.

1025
00:58:40,040 --> 00:58:42,080
Speaker 2: Yeah, war and frightening.

1026
00:58:41,880 --> 00:58:45,520
Speaker 1: And frightening, very frightening. I mean, I've had so many

1027
00:58:45,640 --> 00:58:52,600
Speaker 1: countless family members, mentors, family friends who've had Alzheimer's, dementia,

1028
00:58:52,760 --> 00:58:56,320
Speaker 1: stage four brain cancer. It's painful to watch the people

1029
00:58:56,360 --> 00:59:00,280
Speaker 1: you love go through it. What is happening? What is

1030
00:59:00,320 --> 00:59:03,040
Speaker 1: that body brain connection? What are we losing out in

1031
00:59:03,080 --> 00:59:05,720
Speaker 1: the brain when we're not doing the things we've talked about, you.

1032
00:59:05,680 --> 00:59:13,480
Speaker 2: Know, loss of cognitive function, is multifactorial. Dementia is different

1033
00:59:13,560 --> 00:59:18,080
Speaker 2: than pure Alzheimer's with the plaques that accumulate. But we

1034
00:59:18,240 --> 00:59:21,600
Speaker 2: know for sure, and there's just so much research that

1035
00:59:21,640 --> 00:59:25,840
Speaker 2: we can maintain our brain with the physical activity we do.

1036
00:59:26,280 --> 00:59:28,920
Speaker 2: I mean, for instance, I talked about the role of

1037
00:59:29,480 --> 00:59:33,520
Speaker 2: bone releasing osteocalcin, which goes to the brain. There is

1038
00:59:33,720 --> 00:59:37,720
Speaker 2: another protein that is stimulated to be it's called transcribed.

1039
00:59:37,760 --> 00:59:42,480
Speaker 2: When DNA makes a protein when skeletal muscle contracts. It

1040
00:59:42,800 --> 00:59:47,240
Speaker 2: also causes the transcription of a protein called CLOTHO, which

1041
00:59:47,320 --> 00:59:50,360
Speaker 2: is the longevity protein. Part of clotho's role is to

1042
00:59:50,360 --> 00:59:55,440
Speaker 2: go to the brain and stimulate neuron development. So there

1043
00:59:55,440 --> 00:59:58,760
Speaker 2: are studies out of the University of Pittsburgh that showed

1044
00:59:58,760 --> 01:00:02,080
Speaker 2: a six week walking program will grow the hippocampus, which

1045
01:00:02,120 --> 01:00:05,240
Speaker 2: is the memory part of the brain, in double digits.

1046
01:00:05,520 --> 01:00:05,720
Speaker 1: Wow.

1047
01:00:06,680 --> 01:00:08,880
Speaker 2: You know, I don't know the mechanism that's worked out,

1048
01:00:08,960 --> 01:00:11,760
Speaker 2: but I think at a very basic level, I mean,

1049
01:00:11,920 --> 01:00:15,280
Speaker 2: we'll go back to the hunting analogy. That kind of

1050
01:00:16,000 --> 01:00:19,800
Speaker 2: that kind of strategic stress on the body tells our

1051
01:00:20,000 --> 01:00:23,640
Speaker 2: body that we're still living. We're not curled up in

1052
01:00:23,680 --> 01:00:26,160
Speaker 2: a ball in some cave waiting on winter to die.

1053
01:00:26,480 --> 01:00:30,040
Speaker 2: We are active, we have enough strategic stress that we

1054
01:00:30,120 --> 01:00:33,600
Speaker 2: have to maintain because our body is so highly conserved

1055
01:00:34,520 --> 01:00:36,960
Speaker 2: that if our body doesn't think we're using something, we'll

1056
01:00:37,000 --> 01:00:39,520
Speaker 2: lose it. It will start resorbing.

1057
01:00:39,600 --> 01:00:40,040
Speaker 1: Like bone.

1058
01:00:40,040 --> 01:00:41,919
Speaker 2: If I put a cast on your leg, you will

1059
01:00:41,960 --> 01:00:44,840
Speaker 2: resorb the bone in your leg. Yeah, so I think

1060
01:00:44,840 --> 01:00:48,600
Speaker 2: the brain is the same way. So back to what

1061
01:00:48,800 --> 01:00:53,840
Speaker 2: maintains a brain. Well, muscle releases a protein that maintains

1062
01:00:53,880 --> 01:00:58,200
Speaker 2: the brain. Bone releases a protein that maintains the brain. Right,

1063
01:00:59,600 --> 01:01:01,120
Speaker 2: fascinat isn't that fascinating?

1064
01:01:01,320 --> 01:01:01,840
Speaker 1: Fascinating?

1065
01:01:02,600 --> 01:01:06,040
Speaker 2: Food has a role. But when we think of midlife,

1066
01:01:06,080 --> 01:01:09,439
Speaker 2: we have to start talking about hormones, and the work

1067
01:01:09,480 --> 01:01:12,480
Speaker 2: of Lisa Mosconi, who is at Cornell in New York,

1068
01:01:12,560 --> 01:01:16,200
Speaker 2: has shown that in women and probably in men, but

1069
01:01:16,280 --> 01:01:19,440
Speaker 2: her work is in women. The brain is covered in

1070
01:01:19,680 --> 01:01:24,440
Speaker 2: estrogen receptors, so as we lose our estrogen, it affects

1071
01:01:24,480 --> 01:01:28,000
Speaker 2: the brain. That's why we When I was going through perimenopause,

1072
01:01:28,160 --> 01:01:30,600
Speaker 2: there was a short period of time when I wasn't

1073
01:01:30,640 --> 01:01:33,840
Speaker 2: on hormones yet I'm in surgery and I know that

1074
01:01:33,920 --> 01:01:36,440
Speaker 2: I want the thing that does this, but I could

1075
01:01:36,440 --> 01:01:39,280
Speaker 2: not remember that it was called an atsent think how

1076
01:01:39,360 --> 01:01:43,240
Speaker 2: frightening that is, you know, for a brain person like me.

1077
01:01:43,400 --> 01:01:45,800
Speaker 2: I use my brain to help people make a living.

1078
01:01:46,920 --> 01:01:49,760
Speaker 2: That was my estrogen receptors being totally empty. But once

1079
01:01:49,880 --> 01:01:53,240
Speaker 2: I replaced my estrogen, my brain is a black box again,

1080
01:01:53,920 --> 01:01:56,680
Speaker 2: you know. Isn't that frightening? But so I think it's

1081
01:01:56,760 --> 01:01:59,680
Speaker 2: multifactorial when we lose it. But I also think that

1082
01:01:59,720 --> 01:02:02,440
Speaker 2: all the lifestyle things we've talked about have proven out

1083
01:02:02,440 --> 01:02:05,240
Speaker 2: in studies to be able to make a real impact

1084
01:02:05,240 --> 01:02:06,400
Speaker 2: on our cognitive function.

1085
01:02:06,840 --> 01:02:09,360
Speaker 1: Yeah. I think a really big thing about for me

1086
01:02:09,480 --> 01:02:11,400
Speaker 1: and all of this as I'm hearing from you, is

1087
01:02:11,520 --> 01:02:14,240
Speaker 1: just what you said earlier about how little we know

1088
01:02:15,120 --> 01:02:17,360
Speaker 1: about our bodies, about ourselves, and how we base it

1089
01:02:17,400 --> 01:02:20,880
Speaker 1: on just how we feel, which isn't the healthiest check.

1090
01:02:20,920 --> 01:02:23,560
Speaker 1: It's almost like you're driving your car and it feels fine,

1091
01:02:24,360 --> 01:02:26,760
Speaker 1: but there's so much going on behind the scenes that

1092
01:02:26,800 --> 01:02:28,520
Speaker 1: if you didn't take it to the garage and get

1093
01:02:28,520 --> 01:02:31,600
Speaker 1: it checked, you wouldn't know. And it was one of

1094
01:02:31,600 --> 01:02:36,080
Speaker 1: the reasons I recently invested in function health because I

1095
01:02:36,160 --> 01:02:38,800
Speaker 1: just wanted to find a way to make access to

1096
01:02:38,880 --> 01:02:43,960
Speaker 1: information so much more easy for people. Yes, and just

1097
01:02:44,000 --> 01:02:46,640
Speaker 1: having access to those lab results and those lab tests

1098
01:02:46,960 --> 01:02:49,040
Speaker 1: so that you can actually go to your doctor and say, hey,

1099
01:02:49,280 --> 01:02:51,560
Speaker 1: this came up, what does this look like? Or I

1100
01:02:51,600 --> 01:02:54,000
Speaker 1: don't understand this or what about this? And I think

1101
01:02:54,040 --> 01:02:55,600
Speaker 1: that's what's helped me so much. You were just with

1102
01:02:55,680 --> 01:02:59,080
Speaker 1: Darsha and doctor Shah who's been my doctor, and I

1103
01:02:59,080 --> 01:03:01,080
Speaker 1: find that he's able to flagged to me so many

1104
01:03:01,120 --> 01:03:03,720
Speaker 1: things early on, which means we can deal with it

1105
01:03:04,080 --> 01:03:06,120
Speaker 1: as opposed to end up in a position where it's

1106
01:03:06,400 --> 01:03:06,760
Speaker 1: you know.

1107
01:03:06,880 --> 01:03:10,360
Speaker 2: Child or harder to reverse. I also find in myself

1108
01:03:10,400 --> 01:03:13,640
Speaker 2: and the people I care for that become a little

1109
01:03:13,680 --> 01:03:16,040
Speaker 2: addicted to our data, which is a good thing, right,

1110
01:03:16,960 --> 01:03:19,440
Speaker 2: become a little competitive with myself when I'm wearing my

1111
01:03:20,200 --> 01:03:24,080
Speaker 2: glucose monitor. Can I keep my glucose at eighty or

1112
01:03:24,120 --> 01:03:28,040
Speaker 2: below versus it shoots up to one hundred and something

1113
01:03:28,080 --> 01:03:31,080
Speaker 2: because I've eaten something disastrous and I don't want that, right,

1114
01:03:31,600 --> 01:03:34,360
Speaker 2: So you can't change what you don't know. So I

1115
01:03:34,400 --> 01:03:35,840
Speaker 2: think data is amazing for that.

1116
01:03:36,280 --> 01:03:39,000
Speaker 1: Yeah, I think we're living in that time as well,

1117
01:03:39,320 --> 01:03:42,400
Speaker 1: where it's more specific. It's not just oh how many

1118
01:03:42,400 --> 01:03:44,840
Speaker 1: steps did I do or whatever? R It's so much

1119
01:03:44,880 --> 01:03:46,880
Speaker 1: more specific and You're so right that the only way

1120
01:03:46,920 --> 01:03:50,720
Speaker 1: to hold ourselves accountable is to see the change. So,

1121
01:03:50,800 --> 01:03:52,440
Speaker 1: like you said, if I eat this, I remember I

1122
01:03:52,480 --> 01:03:54,720
Speaker 1: was eating. I was testing it out when I was

1123
01:03:54,760 --> 01:03:56,280
Speaker 1: wearing mine. I don't wear it now, but I was

1124
01:03:56,320 --> 01:04:00,800
Speaker 1: testing it for like three months and I was eating

1125
01:04:01,240 --> 01:04:03,680
Speaker 1: what was claiming to be I was in the UK.

1126
01:04:04,120 --> 01:04:07,800
Speaker 1: It was claiming to be a low sugar cereal that

1127
01:04:08,160 --> 01:04:11,000
Speaker 1: was you know which which on the box looked like

1128
01:04:11,040 --> 01:04:14,080
Speaker 1: you should have been fine. I don't eat cereal that often,

1129
01:04:14,160 --> 01:04:16,439
Speaker 1: but I do when I travel because it's sometimes harder

1130
01:04:16,520 --> 01:04:19,880
Speaker 1: to find something. I had this low sugar, low fat

1131
01:04:19,880 --> 01:04:22,360
Speaker 1: CEI or whatever it was, my glucose spike.

1132
01:04:23,040 --> 01:04:23,880
Speaker 2: It was a lie.

1133
01:04:24,160 --> 01:04:27,000
Speaker 1: It was crazy. Well it's probably because it was rice based,

1134
01:04:27,000 --> 01:04:30,040
Speaker 1: but yeah, either way, it was just like crazy spike.

1135
01:04:30,720 --> 01:04:32,680
Speaker 1: And I thought, oh wow, like I would have thought

1136
01:04:32,680 --> 01:04:34,360
Speaker 1: eating that every day would have done nothing to me.

1137
01:04:34,960 --> 01:04:37,040
Speaker 1: And just you don't know what have been some of

1138
01:04:37,080 --> 01:04:39,800
Speaker 1: the data points that have really helped you to make

1139
01:04:39,880 --> 01:04:40,880
Speaker 1: changes in your life.

1140
01:04:40,960 --> 01:04:44,440
Speaker 2: Well, I've talked several times about this CGM, but I

1141
01:04:44,480 --> 01:04:47,080
Speaker 2: think to your point, I think everyone should do it

1142
01:04:47,120 --> 01:04:50,280
Speaker 2: for three months. They're not that expensive, but they're so

1143
01:04:50,360 --> 01:04:53,800
Speaker 2: critical and it helps people really understand the effect of

1144
01:04:53,800 --> 01:04:56,640
Speaker 2: food on them because from wearing mine and I got

1145
01:04:56,840 --> 01:04:58,480
Speaker 2: I wore it for a year because I was just

1146
01:04:58,480 --> 01:05:01,800
Speaker 2: so fascinated. I I know exactly when my blood sugar

1147
01:05:01,840 --> 01:05:03,600
Speaker 2: is going to rise by what I do. My blood

1148
01:05:03,600 --> 01:05:07,040
Speaker 2: sugar rises in surgery because it's stressful. Of course, I

1149
01:05:07,080 --> 01:05:10,959
Speaker 2: am so sensitive to carbs. I try to eat only

1150
01:05:11,000 --> 01:05:14,680
Speaker 2: fibrous carbs, complex carbs, but even that, I'm very sensitive too,

1151
01:05:15,000 --> 01:05:18,040
Speaker 2: and I literally am a little crazed about it. I

1152
01:05:18,120 --> 01:05:21,520
Speaker 2: never want to spike, although spiking and recovering is normal.

1153
01:05:22,200 --> 01:05:24,200
Speaker 2: I just don't like how I feel when I'm like this,

1154
01:05:24,680 --> 01:05:27,360
Speaker 2: so I like to be like this. But I'm very

1155
01:05:27,400 --> 01:05:32,560
Speaker 2: sensitive to carbs, so I eat mostly protein green leafy vegetables.

1156
01:05:33,120 --> 01:05:36,320
Speaker 2: I personally, because of my sensitivity, don't eat a lot

1157
01:05:36,360 --> 01:05:39,600
Speaker 2: of fruit because it's nature's sugar. For some people, it

1158
01:05:39,600 --> 01:05:43,440
Speaker 2: wouldn't matter for them. That's how I know that. In

1159
01:05:43,480 --> 01:05:44,960
Speaker 2: the middle of the night, if I wake up, my

1160
01:05:45,000 --> 01:05:48,080
Speaker 2: blood sugars fifty and I needed to supplement a little

1161
01:05:48,120 --> 01:05:51,000
Speaker 2: bit so I don't drop that low. I want to

1162
01:05:51,040 --> 01:05:55,360
Speaker 2: say something now about because I definitely want to talk

1163
01:05:55,400 --> 01:06:00,000
Speaker 2: about this is sometimes people will find oh they're blood sugars.

1164
01:06:00,080 --> 01:06:02,640
Speaker 2: Oh it's one hundred, it's one hundred and ten. It's fine.

1165
01:06:03,080 --> 01:06:05,320
Speaker 2: Or their doctors may say to them, oh, you know what,

1166
01:06:06,000 --> 01:06:09,280
Speaker 2: you're a little borderline. You're one hundred and ten. Just

1167
01:06:09,400 --> 01:06:12,560
Speaker 2: do better. That is not warning enough in my mind,

1168
01:06:13,280 --> 01:06:15,320
Speaker 2: because you would ask me earlier, what do I want

1169
01:06:15,360 --> 01:06:16,920
Speaker 2: my blood sugar to be? I want it to be

1170
01:06:17,000 --> 01:06:20,600
Speaker 2: eighty five or below, because studies have shown that for

1171
01:06:20,720 --> 01:06:23,840
Speaker 2: every point above eighty five that you are, your fasting

1172
01:06:23,840 --> 01:06:27,600
Speaker 2: blood sugar is consistently that is a six percent chance

1173
01:06:28,000 --> 01:06:32,920
Speaker 2: of developing full blown diabetes melodis type two in ten years.

1174
01:06:33,200 --> 01:06:35,440
Speaker 2: So if eighty five is what we want and one

1175
01:06:35,520 --> 01:06:38,360
Speaker 2: hundred is what you are, fifteen times six is one

1176
01:06:38,440 --> 01:06:41,880
Speaker 2: hundred percent chance of getting diabetes if you don't change.

1177
01:06:42,320 --> 01:06:45,960
Speaker 2: Diabetes is a precursor to Alzheimer's. And so I'm just

1178
01:06:46,120 --> 01:06:50,640
Speaker 2: so frantic when my patients say to me, oh, because

1179
01:06:50,680 --> 01:06:53,120
Speaker 2: I look at their labs that their doctors have given them,

1180
01:06:53,360 --> 01:06:55,160
Speaker 2: it's one hundred and ten. Oh, they said I was

1181
01:06:55,200 --> 01:06:57,600
Speaker 2: pre diabetic. We don't need to worry. I'm like, you

1182
01:06:57,640 --> 01:07:00,320
Speaker 2: do need to worry, and here is why. And so

1183
01:07:01,320 --> 01:07:03,800
Speaker 2: I don't mean to scare people, but I think a

1184
01:07:03,800 --> 01:07:06,040
Speaker 2: little fire is sometimes necessary.

1185
01:07:06,200 --> 01:07:08,480
Speaker 1: I think so too. I think so too. I've heard

1186
01:07:08,520 --> 01:07:10,840
Speaker 1: the same where people are like, oh, I'm pre diabetic,

1187
01:07:10,920 --> 01:07:11,920
Speaker 1: and then nothing.

1188
01:07:11,720 --> 01:07:13,640
Speaker 2: Changes, right because it's not a warning.

1189
01:07:13,760 --> 01:07:18,040
Speaker 1: It's not warning. Yeah, yeah, it's and I and sadly, yeah,

1190
01:07:18,080 --> 01:07:20,680
Speaker 1: it's just you have the control, then you have the power.

1191
01:07:20,720 --> 01:07:21,320
Speaker 2: Then Yeah.

1192
01:07:21,880 --> 01:07:23,120
Speaker 1: One of the things I wanted to bring up with

1193
01:07:23,160 --> 01:07:26,040
Speaker 1: you is this question of as we age about mobility,

1194
01:07:26,720 --> 01:07:29,120
Speaker 1: because I feel like you kind of take for granted

1195
01:07:29,160 --> 01:07:32,840
Speaker 1: how your body works, and then especially hip mobility. Yes,

1196
01:07:33,400 --> 01:07:35,680
Speaker 1: what are some of the things we can do to

1197
01:07:35,720 --> 01:07:37,000
Speaker 1: improve our mobility?

1198
01:07:37,520 --> 01:07:40,720
Speaker 2: So when I prescribe exercise, especially in midlife, it consists

1199
01:07:40,720 --> 01:07:45,680
Speaker 2: of four things. Flexibility and mobility, aerobics. We've spoken about

1200
01:07:45,800 --> 01:07:48,320
Speaker 2: carrying a load, which is what I call weightlifting, and

1201
01:07:48,440 --> 01:07:51,360
Speaker 2: equilibrium and foot speed. So let's talk about F and E.

1202
01:07:51,800 --> 01:07:55,480
Speaker 2: The acronym is face. Let's talk about efny. Flexibility and

1203
01:07:55,520 --> 01:08:01,200
Speaker 2: mobility means that all of our joints to move well

1204
01:08:01,240 --> 01:08:04,120
Speaker 2: in aging need to be able to go through their

1205
01:08:04,160 --> 01:08:06,760
Speaker 2: full range of motion. You need to fully extend your knee,

1206
01:08:06,800 --> 01:08:09,320
Speaker 2: fully bend your knee. Our hip needs to be able

1207
01:08:09,320 --> 01:08:13,280
Speaker 2: to at least bend to ninety and fully go straight.

1208
01:08:13,640 --> 01:08:17,479
Speaker 2: When you see people who are aged shuffling down the street,

1209
01:08:18,000 --> 01:08:20,719
Speaker 2: it's often due to muscle weakness and because their joints

1210
01:08:20,800 --> 01:08:25,240
Speaker 2: just don't move anymore. So how do we prevent that? Well,

1211
01:08:26,280 --> 01:08:32,080
Speaker 2: simple things like going through daily dynamic warm up, which

1212
01:08:32,160 --> 01:08:34,559
Speaker 2: is simply putting all your joints through their full range

1213
01:08:34,560 --> 01:08:38,640
Speaker 2: of motion every single day. Things like tai chi and

1214
01:08:38,680 --> 01:08:44,800
Speaker 2: pilates and even yoga are amazing for maintaining that full

1215
01:08:44,920 --> 01:08:49,479
Speaker 2: range of motion. It's not only the bones, however, It's

1216
01:08:49,520 --> 01:08:52,759
Speaker 2: not only the capsule that just the surrounding of the joints.

1217
01:08:53,280 --> 01:08:59,120
Speaker 2: But with time, the crosslinking and I'll explain more in

1218
01:08:59,200 --> 01:09:03,920
Speaker 2: our tendons and ligaments become stronger. So tendons and ligaments,

1219
01:09:04,400 --> 01:09:08,960
Speaker 2: which tendons connect muscle to bone, ligaments connect bones to

1220
01:09:09,040 --> 01:09:14,120
Speaker 2: each other, are made of fibers of collagen in sheets.

1221
01:09:15,520 --> 01:09:20,639
Speaker 2: The bonds between those collagen titan with age, So tendons

1222
01:09:20,640 --> 01:09:24,519
Speaker 2: and ligaments get stiffer unless we continually put them through

1223
01:09:24,560 --> 01:09:27,639
Speaker 2: their full range of motion so they don't lose that motion.

1224
01:09:28,120 --> 01:09:31,080
Speaker 2: So the natural progression of aging is tightness and tightness

1225
01:09:31,120 --> 01:09:33,920
Speaker 2: and tightness. But we can reverse that in the ways

1226
01:09:33,920 --> 01:09:37,080
Speaker 2: we talked about. It's a daily practice, or at least

1227
01:09:37,080 --> 01:09:38,840
Speaker 2: to three or four times a week practice.

1228
01:09:39,000 --> 01:09:41,720
Speaker 1: Right, If someone's feeling exceptionally tight in certain areas of

1229
01:09:41,760 --> 01:09:44,559
Speaker 1: their body, what else can they do to loosen it up?

1230
01:09:44,760 --> 01:09:47,480
Speaker 2: So I like every workout to start with a dynamic

1231
01:09:47,560 --> 01:09:50,080
Speaker 2: warm up, meaning we're going to warm everything up. So

1232
01:09:50,280 --> 01:09:55,439
Speaker 2: I'll just for instance, it may sound simple, but it

1233
01:09:55,520 --> 01:10:01,400
Speaker 2: is full arm circles, meaning it's pretending to be Michael Phelps.

1234
01:10:01,400 --> 01:10:04,600
Speaker 2: You're putting your arms to your right, full arm circles,

1235
01:10:04,960 --> 01:10:08,839
Speaker 2: trunk rotations, bending back and forth, twisting side to side,

1236
01:10:09,080 --> 01:10:13,759
Speaker 2: hip rotations. I just grab a stable surface and bring

1237
01:10:13,760 --> 01:10:17,320
Speaker 2: my hip forward, circle it all around, just ten reps even,

1238
01:10:17,880 --> 01:10:19,400
Speaker 2: or if you want to sit on a ground, there's

1239
01:10:19,400 --> 01:10:22,280
Speaker 2: this great hip mobility stretch called a ninety ninety. You

1240
01:10:22,439 --> 01:10:24,960
Speaker 2: just you just bend your knees to ninety and you go,

1241
01:10:25,160 --> 01:10:29,120
Speaker 2: you go back and forth, and so the same with

1242
01:10:29,160 --> 01:10:29,679
Speaker 2: our knees.

1243
01:10:29,840 --> 01:10:31,519
Speaker 1: I think my train has been listening to you, yea

1244
01:10:31,680 --> 01:10:35,959
Speaker 1: sill of those things that makes me very heavy, yes.

1245
01:10:36,240 --> 01:10:39,479
Speaker 2: And then there's this wonderful stretch that it just feels

1246
01:10:39,479 --> 01:10:42,600
Speaker 2: so good. It's called a bookend. Stretch. You lay on

1247
01:10:42,640 --> 01:10:46,160
Speaker 2: a flat surface with arms out to the side like

1248
01:10:46,200 --> 01:10:48,160
Speaker 2: a cross. You bend your knee up and then you

1249
01:10:48,240 --> 01:10:52,040
Speaker 2: just roll it over and that stretches your lumbar spine

1250
01:10:52,200 --> 01:10:55,559
Speaker 2: so you have full mobility. That's a dynamic warm up.

1251
01:10:55,640 --> 01:10:58,479
Speaker 2: It's not hard, but you must start every workout with

1252
01:10:58,600 --> 01:11:01,639
Speaker 2: that so that as you're spring or as you're lifting,

1253
01:11:02,240 --> 01:11:07,360
Speaker 2: that everything is primed and ready. So that's the flexibility part.

1254
01:11:08,200 --> 01:11:13,800
Speaker 2: The e face is equilibrium and foot speed. We've talked

1255
01:11:13,800 --> 01:11:19,799
Speaker 2: about muscle. We've talked about bone and fragility. Many people,

1256
01:11:19,960 --> 01:11:22,799
Speaker 2: even with low muscle mass, even with low bone density,

1257
01:11:23,400 --> 01:11:28,680
Speaker 2: may be okay until they fall. One critical fall can

1258
01:11:28,760 --> 01:11:31,400
Speaker 2: be and don't I can tell you all kinds of stories,

1259
01:11:31,439 --> 01:11:36,040
Speaker 2: but it can mean the difference between life death, living alone,

1260
01:11:36,080 --> 01:11:38,920
Speaker 2: not living alone. So what do we do about it?

1261
01:11:39,240 --> 01:11:43,519
Speaker 2: We got to retrain our balance. Simply as standing on

1262
01:11:43,520 --> 01:11:46,479
Speaker 2: one foot when you brush your teeth, literally you're standing

1263
01:11:46,479 --> 01:11:51,160
Speaker 2: there tree pose hand, going back and forth. You will

1264
01:11:51,200 --> 01:11:54,600
Speaker 2: retrain the neuro muscular pathways that degrade starting about in

1265
01:11:54,640 --> 01:11:59,559
Speaker 2: your twenties. Yeah, easy. You must and alternate legs on

1266
01:11:59,600 --> 01:12:02,960
Speaker 2: different days of the week. Right, you will retrain your balance.

1267
01:12:03,000 --> 01:12:06,040
Speaker 2: So quickly, because we should be able to balance on

1268
01:12:06,040 --> 01:12:10,200
Speaker 2: one leg for about twenty seconds, because what happens when

1269
01:12:10,200 --> 01:12:13,160
Speaker 2: we reach over and we just fall over. Yeah, we

1270
01:12:13,200 --> 01:12:16,000
Speaker 2: don't want to do that. The other thing is it's

1271
01:12:16,120 --> 01:12:19,839
Speaker 2: very common to see all kinds of athletes doing agility drills.

1272
01:12:19,880 --> 01:12:21,800
Speaker 2: You've seen it on the field, jumping up and down,

1273
01:12:21,920 --> 01:12:25,680
Speaker 2: jumping over barriers. People like you and me need to

1274
01:12:25,760 --> 01:12:28,960
Speaker 2: retrain the ability to have foot speed and agility so

1275
01:12:29,000 --> 01:12:30,800
Speaker 2: that if you're like me and you leave your work

1276
01:12:30,840 --> 01:12:32,760
Speaker 2: bag by the edge of your chair and you get

1277
01:12:32,840 --> 01:12:35,880
Speaker 2: up too quickly, you can catch your foot and hop

1278
01:12:35,920 --> 01:12:38,280
Speaker 2: over it instead of catch your foot and land flat

1279
01:12:38,320 --> 01:12:38,960
Speaker 2: on your face.

1280
01:12:39,880 --> 01:12:42,400
Speaker 1: It's great to hear that there's so many simple ways.

1281
01:12:42,560 --> 01:12:45,559
Speaker 1: Oh yeah, and some of this can just be built

1282
01:12:45,560 --> 01:12:48,160
Speaker 1: into our lifestyle rather than having to find out the

1283
01:12:48,240 --> 01:12:50,639
Speaker 1: time that's right. Wonder you said this earlier, and I've

1284
01:12:50,680 --> 01:12:52,400
Speaker 1: been thinking about it as we've been talking, because I

1285
01:12:52,439 --> 01:12:56,240
Speaker 1: think you've given such great practical advice. People can get

1286
01:12:56,240 --> 01:12:59,559
Speaker 1: more depth inside your book, which I highly recommend. Thank you,

1287
01:13:00,520 --> 01:13:02,559
Speaker 1: and we'll be putting the link in the caption so

1288
01:13:02,600 --> 01:13:05,160
Speaker 1: you can order it. As you've been listening. I'd really

1289
01:13:05,200 --> 01:13:07,280
Speaker 1: like you to dive into it for the specific advice that,

1290
01:13:07,520 --> 01:13:09,559
Speaker 1: as you can tell, Vonder is so tactical and practical

1291
01:13:09,600 --> 01:13:12,880
Speaker 1: it's great. But really a lot of this comes down to,

1292
01:13:13,000 --> 01:13:16,320
Speaker 1: as you said, it's not time now, it's not knowledge.

1293
01:13:16,360 --> 01:13:21,320
Speaker 1: We have it, you're sharing it freely right here. It's emotional.

1294
01:13:21,600 --> 01:13:25,680
Speaker 1: And what I mean by that is we eat our feelings.

1295
01:13:26,800 --> 01:13:30,360
Speaker 1: We feel exhausted because of stress in our life, so

1296
01:13:30,360 --> 01:13:35,160
Speaker 1: we don't work out, We maybe lack self love, We

1297
01:13:35,200 --> 01:13:38,240
Speaker 1: don't have a vision, as you said earlier, of a

1298
01:13:38,280 --> 01:13:41,120
Speaker 1: healthier life ahead. A lot of us talk about our

1299
01:13:41,160 --> 01:13:44,320
Speaker 1: college days as the best times of our lives. Everything's

1300
01:13:44,360 --> 01:13:46,880
Speaker 1: in the past, and so much of what we've talked

1301
01:13:46,920 --> 01:13:49,000
Speaker 1: about today is practical and tactical. But I kind of

1302
01:13:49,000 --> 01:13:52,120
Speaker 1: wanted to get to this point of just how do

1303
01:13:52,160 --> 01:13:58,679
Speaker 1: we transform our belief systems into recognizing that we're worthy

1304
01:13:58,720 --> 01:14:01,800
Speaker 1: of a healthier life, that we deserve a healthier life,

1305
01:14:01,800 --> 01:14:05,040
Speaker 1: that we're capable of one. And I wanted to ask

1306
01:14:05,080 --> 01:14:09,720
Speaker 1: you about the similarities between vision costing as you call it,

1307
01:14:09,760 --> 01:14:10,960
Speaker 1: and manifesting.

1308
01:14:11,400 --> 01:14:14,559
Speaker 2: I love that you've had it in this direction because

1309
01:14:15,400 --> 01:14:18,080
Speaker 2: when I said earlier that I've been practicing a long

1310
01:14:18,120 --> 01:14:23,479
Speaker 2: time and you can't excuse me. I think that people

1311
01:14:23,520 --> 01:14:26,320
Speaker 2: make excuses or don't invest time in themselves for a

1312
01:14:26,320 --> 01:14:29,519
Speaker 2: lot of reasons. One may be busyness, But what that

1313
01:14:29,600 --> 01:14:33,160
Speaker 2: means is you are prioritizing everything else in your life

1314
01:14:33,640 --> 01:14:38,439
Speaker 2: before yourself. And I think that people in relationships do that.

1315
01:14:38,600 --> 01:14:41,519
Speaker 2: Parents do that, mothers do it a lot. But if

1316
01:14:41,560 --> 01:14:43,920
Speaker 2: you don't invest in yourself, you will not be able

1317
01:14:43,960 --> 01:14:48,479
Speaker 2: to invest in others. So sometimes it really is as

1318
01:14:48,560 --> 01:14:51,360
Speaker 2: simple as I've got so much to do, I just

1319
01:14:51,400 --> 01:14:53,000
Speaker 2: can't fit it all in. I'm going to get that

1320
01:14:53,040 --> 01:14:57,240
Speaker 2: done first, a matter of priorities. Sometimes I believe you.

1321
01:14:58,080 --> 01:15:01,080
Speaker 2: I believe what you said, which is it's self love.

1322
01:15:02,479 --> 01:15:06,599
Speaker 2: I often say things like, until you believe you are

1323
01:15:06,640 --> 01:15:09,800
Speaker 2: worth the daily investment in your health, nothing else will matter.

1324
01:15:10,320 --> 01:15:12,960
Speaker 2: You have to put value in yourself. And whether we

1325
01:15:13,000 --> 01:15:16,080
Speaker 2: were raised that we should be seen and not heard

1326
01:15:16,120 --> 01:15:20,080
Speaker 2: because we're not valuable, or that women are told we

1327
01:15:20,160 --> 01:15:22,559
Speaker 2: must be little and cannot take up space and therefore

1328
01:15:22,560 --> 01:15:25,759
Speaker 2: we're not valuable, we need to do the inner work

1329
01:15:26,280 --> 01:15:30,599
Speaker 2: to understand that we have value, not only to each

1330
01:15:30,600 --> 01:15:35,520
Speaker 2: other but to ourselves. We inherently are created with value,

1331
01:15:35,640 --> 01:15:38,519
Speaker 2: and that takes a lot of inner work, right. I

1332
01:15:38,600 --> 01:15:42,759
Speaker 2: also think that for people who start out on a journey,

1333
01:15:43,200 --> 01:15:45,799
Speaker 2: they've learned what they need to do, they're like, I'm committed.

1334
01:15:46,200 --> 01:15:48,720
Speaker 2: We're right after the new year, and I'm going to

1335
01:15:48,800 --> 01:15:53,439
Speaker 2: do this thing. What happens, I find I'd be interested

1336
01:15:53,439 --> 01:15:58,240
Speaker 2: in if you think this will start out, we'll do

1337
01:15:58,360 --> 01:16:02,840
Speaker 2: the hard thing. We'll do some harder things. When we

1338
01:16:02,880 --> 01:16:08,599
Speaker 2: do hard things, sometimes we revert to the last place

1339
01:16:08,600 --> 01:16:09,599
Speaker 2: that we felt safe.

1340
01:16:09,960 --> 01:16:10,200
Speaker 1: Yeah.

1341
01:16:10,520 --> 01:16:13,080
Speaker 2: And if we revert to the safety of the couch

1342
01:16:13,200 --> 01:16:18,160
Speaker 2: with the bond bonds, because psychologically and anxiety wise, that's

1343
01:16:18,200 --> 01:16:21,920
Speaker 2: our safe place. Sometimes it's our safe place that will

1344
01:16:22,000 --> 01:16:28,160
Speaker 2: kill us. Wow, it's just where there's the least mental turmoil.

1345
01:16:29,400 --> 01:16:31,240
Speaker 2: So those are some of the reasons that I.

1346
01:16:31,240 --> 01:16:34,639
Speaker 1: Hit really hard. Yeah, And I really empathize with people

1347
01:16:34,680 --> 01:16:39,720
Speaker 1: because I know when I didn't prioritize it. And it's

1348
01:16:39,760 --> 01:16:45,840
Speaker 1: almost because we're so good psychologically showing up for other people, Like,

1349
01:16:45,920 --> 01:16:49,880
Speaker 1: that's generally the only time anyone does anything is because

1350
01:16:49,880 --> 01:16:52,840
Speaker 1: they have to show up for someone else. We show

1351
01:16:52,920 --> 01:16:54,920
Speaker 1: up to work because we're expected to be there. We

1352
01:16:54,960 --> 01:16:57,200
Speaker 1: show up for our kids because you love them, and

1353
01:16:57,640 --> 01:17:00,599
Speaker 1: show up for your partner because you feel a response's ability

1354
01:17:00,640 --> 01:17:04,160
Speaker 1: to them. But we haven't been trained or taught to

1355
01:17:04,240 --> 01:17:08,320
Speaker 1: show up for ourselves because it almost feels.

1356
01:17:08,080 --> 01:17:11,120
Speaker 2: Less done, or we feel guilty. We feel guilty that

1357
01:17:11,200 --> 01:17:16,479
Speaker 2: we're being selfish. Yesh, it's here's what's selfish? Gosh. And

1358
01:17:16,520 --> 01:17:21,040
Speaker 2: I'm not really lecturing people, but people say a lot

1359
01:17:21,160 --> 01:17:23,880
Speaker 2: because I do take I take call, I take care

1360
01:17:23,920 --> 01:17:27,400
Speaker 2: of people who have broken big bones, and they say

1361
01:17:27,439 --> 01:17:29,200
Speaker 2: things like, oh, I just never want to be a

1362
01:17:29,200 --> 01:17:35,200
Speaker 2: burden to my children, and I understand that right. Sometimes

1363
01:17:35,200 --> 01:17:36,960
Speaker 2: I respond to them like, well, you took care of

1364
01:17:37,000 --> 01:17:39,120
Speaker 2: them for most of their lives, maybe they can take

1365
01:17:39,160 --> 01:17:43,160
Speaker 2: care of you. But the reality is that if we

1366
01:17:43,280 --> 01:17:46,040
Speaker 2: do not want to be a burden to other people,

1367
01:17:46,120 --> 01:17:50,720
Speaker 2: then we must take care of ourselves. Because time and

1368
01:17:50,960 --> 01:17:58,880
Speaker 2: physics and energy rolling downhill, there are time bombs of aging, inflammation, sinescence,

1369
01:17:59,439 --> 01:18:02,120
Speaker 2: are stuff themselves. Get old that if we do not

1370
01:18:02,200 --> 01:18:06,000
Speaker 2: reinvest in ourselves, the worst can happen. And if that

1371
01:18:06,120 --> 01:18:08,479
Speaker 2: worst for you is being a burden to your children,

1372
01:18:08,920 --> 01:18:12,759
Speaker 2: So if you want ensurance against that, then rise above

1373
01:18:12,840 --> 01:18:15,320
Speaker 2: that feeling, you know, prioritize yourself.

1374
01:18:15,560 --> 01:18:17,479
Speaker 1: Wonder what have I not asked you about today that

1375
01:18:17,520 --> 01:18:18,880
Speaker 1: you feel cold to share.

1376
01:18:19,560 --> 01:18:23,240
Speaker 2: I think that if I could find a way to

1377
01:18:23,320 --> 01:18:26,800
Speaker 2: help people understand that they were worth it, that would

1378
01:18:26,840 --> 01:18:29,760
Speaker 2: be the end of my work, because it's You're right,

1379
01:18:29,960 --> 01:18:32,759
Speaker 2: I do. I'm a communicator at heart. I'm a teacher

1380
01:18:32,800 --> 01:18:37,360
Speaker 2: at heart. I like to connect people with their bodies

1381
01:18:37,360 --> 01:18:40,920
Speaker 2: because listen, no wonder people are confused. The language of

1382
01:18:41,000 --> 01:18:44,559
Speaker 2: medicine is Latin. What is the breakial plexus? What is

1383
01:18:44,600 --> 01:18:48,320
Speaker 2: all these Latin anatomy words? How are people supposed to know?

1384
01:18:48,880 --> 01:18:51,080
Speaker 2: My job is to connect you with your body and

1385
01:18:51,120 --> 01:18:54,400
Speaker 2: to love it and understand it. But I'm going to

1386
01:18:54,479 --> 01:18:58,240
Speaker 2: tell you for sure, that's still fifty percent of the time,

1387
01:18:58,640 --> 01:19:01,920
Speaker 2: whether it's a reg doctor's visit or people have paid

1388
01:19:01,960 --> 01:19:03,920
Speaker 2: a lot of money to get the best advice in

1389
01:19:03,960 --> 01:19:08,559
Speaker 2: the world, they somehow don't take action, and they know

1390
01:19:08,640 --> 01:19:10,000
Speaker 2: what to do and don't do it, and know what

1391
01:19:10,080 --> 01:19:12,040
Speaker 2: to do and don't do it. And so I get

1392
01:19:12,080 --> 01:19:15,520
Speaker 2: to the place where I meet them in the emergency

1393
01:19:15,600 --> 01:19:19,880
Speaker 2: room with their broken hip, and they're laying there in

1394
01:19:20,040 --> 01:19:24,240
Speaker 2: excruciating pain, frail, And if I could have just gotten

1395
01:19:24,320 --> 01:19:27,479
Speaker 2: them to believe that they were worth the daily investment

1396
01:19:27,520 --> 01:19:32,479
Speaker 2: in their health, that would be work worth doing. But

1397
01:19:32,600 --> 01:19:35,680
Speaker 2: here's the deal. I can't make them. I've come to

1398
01:19:35,800 --> 01:19:40,679
Speaker 2: understand I can't make you love yourself. I can't make

1399
01:19:40,760 --> 01:19:44,240
Speaker 2: you care about your well being more than you care

1400
01:19:44,280 --> 01:19:47,840
Speaker 2: about other peoples. I can just encourage you to do

1401
01:19:47,880 --> 01:19:49,680
Speaker 2: the work, if that's what it's going to take to

1402
01:19:49,840 --> 01:19:54,759
Speaker 2: realize that. Safety is often being strong, Safety is often

1403
01:19:55,040 --> 01:19:58,840
Speaker 2: being mobile. Safety is preservation of your brain.

1404
01:19:59,200 --> 01:20:02,280
Speaker 1: Well said wonder Thank you so much. It's been such

1405
01:20:02,280 --> 01:20:05,559
Speaker 1: a joy talking to you today. Oh I've learned so much.

1406
01:20:05,600 --> 01:20:08,800
Speaker 1: You've blowned my mind multiple times. I'm so excited for

1407
01:20:08,840 --> 01:20:10,519
Speaker 1: people to read your book. I'm so excited for people

1408
01:20:10,520 --> 01:20:13,599
Speaker 1: to follow your work. We end every episode of On

1409
01:20:13,640 --> 01:20:16,760
Speaker 1: Purpose with a final five or a fast five, and

1410
01:20:16,840 --> 01:20:18,920
Speaker 1: so each one of these questions has to be answered

1411
01:20:18,920 --> 01:20:22,320
Speaker 1: in one word to one sentence maximum Okay, and so,

1412
01:20:22,560 --> 01:20:25,599
Speaker 1: doctor vonder Wright, these are your final five. Questionable one,

1413
01:20:25,640 --> 01:20:29,000
Speaker 1: what is the best health advice you've ever heard or received?

1414
01:20:29,400 --> 01:20:35,120
Speaker 2: Love yourself enough to give yourself the same grace you

1415
01:20:35,160 --> 01:20:40,520
Speaker 2: give other people. To know that your efforts are not perfect,

1416
01:20:41,120 --> 01:20:43,759
Speaker 2: but that it matters. Just trying matters.

1417
01:20:44,479 --> 01:20:47,280
Speaker 1: Question number two, what is the worst health advice you've

1418
01:20:47,280 --> 01:20:48,320
Speaker 1: ever heard or received?

1419
01:20:48,520 --> 01:20:52,639
Speaker 2: The worst health advice I've ever heard are all the

1420
01:20:52,680 --> 01:21:00,240
Speaker 2: wacko diets, the grapefruit, the pickle, the soup diet. We

1421
01:21:00,280 --> 01:21:06,760
Speaker 2: are all anything ending in a diet, suppose is an endpoint.

1422
01:21:07,240 --> 01:21:11,880
Speaker 2: What I am helping people do is build a lifestyle

1423
01:21:12,920 --> 01:21:15,840
Speaker 2: how we live, not a set amount of time.

1424
01:21:16,280 --> 01:21:18,080
Speaker 1: Let's talk about that for a bit. Do you think

1425
01:21:18,280 --> 01:21:21,160
Speaker 1: that diets can be useful to get people to a

1426
01:21:21,160 --> 01:21:25,520
Speaker 1: lifestyle or do you think they always kind of boomerang backwards.

1427
01:21:25,960 --> 01:21:28,759
Speaker 2: I think that if you are on a stringent diet,

1428
01:21:28,880 --> 01:21:32,439
Speaker 2: you develop a mindset of austerity, and instead of thinking

1429
01:21:32,479 --> 01:21:36,040
Speaker 2: about food occasionally, it's you obsess about it. And that

1430
01:21:36,160 --> 01:21:39,840
Speaker 2: is counterproductive because if you are hungry all the time

1431
01:21:40,320 --> 01:21:42,760
Speaker 2: or obsessed with oh I have to only eat half

1432
01:21:42,760 --> 01:21:46,599
Speaker 2: a grapefruit, it takes over your brain. Versus if you say,

1433
01:21:46,640 --> 01:21:49,759
Speaker 2: the way I eat is that I get a gram

1434
01:21:49,880 --> 01:21:52,720
Speaker 2: of protein per ideal pound, and what does that mean? Oh, well,

1435
01:21:52,720 --> 01:21:56,320
Speaker 2: I'm going to have an egg white omelet that's thirty grands.

1436
01:21:56,760 --> 01:21:59,720
Speaker 2: This is just how I eat. Here's an example. When

1437
01:21:59,760 --> 01:22:01,800
Speaker 2: I go out to dinner with people who know what

1438
01:22:01,920 --> 01:22:06,320
Speaker 2: I say, they always are watching what I what I'm ordering,

1439
01:22:06,600 --> 01:22:08,600
Speaker 2: and then They'll say things like, oh, I feel so

1440
01:22:08,680 --> 01:22:11,120
Speaker 2: guilty I want to have and I say, don't feel guilt.

1441
01:22:11,479 --> 01:22:14,760
Speaker 2: I'm not. I am just eating the way I eat.

1442
01:22:14,960 --> 01:22:18,000
Speaker 2: This is it's not a sacrifice. It's just what I do.

1443
01:22:18,520 --> 01:22:20,880
Speaker 2: So you do you, and I'll do me. But it's

1444
01:22:20,920 --> 01:22:25,000
Speaker 2: a funny reaction people have. So do I think diets

1445
01:22:25,000 --> 01:22:28,880
Speaker 2: can be helpful. I think a plant, a nutrition plan

1446
01:22:29,920 --> 01:22:33,400
Speaker 2: can be helpful. Here's how many protein, Here's how much carbs.

1447
01:22:33,720 --> 01:22:39,240
Speaker 2: These are the amazing sources. But a six week diet,

1448
01:22:39,600 --> 01:22:41,800
Speaker 2: I think you get to the end, you may have

1449
01:22:41,880 --> 01:22:44,839
Speaker 2: lost some weight. You've probably lost a lot of muscle.

1450
01:22:45,360 --> 01:22:47,920
Speaker 2: Then you'll gain it back, and you'll gain back more

1451
01:22:47,960 --> 01:22:50,400
Speaker 2: fat than you lost in the first place.

1452
01:22:50,720 --> 01:22:53,920
Speaker 1: Yeah, and what are we losing when we lose muscle.

1453
01:22:54,360 --> 01:22:58,400
Speaker 2: We're losing the ability to uh, We're losing physical muscle.

1454
01:22:58,960 --> 01:23:03,960
Speaker 2: We're losing the metabolic power to process our glucose. We're

1455
01:23:04,000 --> 01:23:10,680
Speaker 2: losing muscle of volume to produce irison, the protein that

1456
01:23:10,760 --> 01:23:14,160
Speaker 2: muscle produces that goes to the brain in variety. We're

1457
01:23:14,200 --> 01:23:18,680
Speaker 2: losing the metabolic capacity, and we're losing strength so that

1458
01:23:18,760 --> 01:23:20,679
Speaker 2: we can't get ab out of a chair. We fall

1459
01:23:20,720 --> 01:23:23,280
Speaker 2: down more easily. We lose a lot.

1460
01:23:23,600 --> 01:23:25,920
Speaker 1: Yeah, I wish I knew that when I was young. Yeah,

1461
01:23:25,920 --> 01:23:27,839
Speaker 1: I wish someone had told me that that's what muscle

1462
01:23:27,880 --> 01:23:28,599
Speaker 1: did I know?

1463
01:23:28,920 --> 01:23:29,639
Speaker 2: It's fascinating.

1464
01:23:29,720 --> 01:23:31,640
Speaker 1: Yeah, I was just thought it was aesthetic when I

1465
01:23:31,680 --> 01:23:33,479
Speaker 1: was young. I had no idea, and it is.

1466
01:23:33,720 --> 01:23:36,160
Speaker 2: But that's the icing, that is not the cake.

1467
01:23:36,680 --> 01:23:39,240
Speaker 1: Question number three, can running be bad for you?

1468
01:23:39,800 --> 01:23:41,800
Speaker 2: I want to dispel a myth right now that is

1469
01:23:41,840 --> 01:23:45,120
Speaker 2: so common in the population. That is, there is no

1470
01:23:45,200 --> 01:23:51,000
Speaker 2: evidence that running causes arthritis right running itself in studies

1471
01:23:51,080 --> 01:23:54,840
Speaker 2: have shown that runners have on the whole, have less

1472
01:23:54,840 --> 01:23:58,160
Speaker 2: heart disease, have left metabolic disease. They also, if they

1473
01:23:58,160 --> 01:24:01,439
Speaker 2: don't lift weights, have less muscle. So that is the

1474
01:24:01,439 --> 01:24:04,360
Speaker 2: only reason in my mind that running can be bad

1475
01:24:04,400 --> 01:24:07,839
Speaker 2: for you, because unless you eat, unless you lift weights,

1476
01:24:08,320 --> 01:24:11,479
Speaker 2: your body will eat the muscle that you have. And

1477
01:24:11,520 --> 01:24:14,760
Speaker 2: that's there's a first serious runners there. They have a

1478
01:24:14,800 --> 01:24:17,120
Speaker 2: body type. They're all thin, very low muscled. It doesn't

1479
01:24:17,120 --> 01:24:21,040
Speaker 2: mean they're not fast. But that's the only time I

1480
01:24:21,040 --> 01:24:22,719
Speaker 2: can think of question before.

1481
01:24:22,760 --> 01:24:25,400
Speaker 1: What's something you used to believe to be true about

1482
01:24:25,439 --> 01:24:27,360
Speaker 1: health that you don't today.

1483
01:24:27,640 --> 01:24:30,000
Speaker 2: I used to believe that six days a week of

1484
01:24:30,080 --> 01:24:33,320
Speaker 2: high intensity interval training was what was going to make

1485
01:24:33,360 --> 01:24:35,719
Speaker 2: me the healthiest, And that's simply not true.

1486
01:24:35,920 --> 01:24:36,880
Speaker 1: What did it actually do.

1487
01:24:37,280 --> 01:24:40,840
Speaker 2: It made me hurt, It made me exhausted, and I

1488
01:24:40,920 --> 01:24:45,280
Speaker 2: didn't recompose my body at all. I stayed the same composition.

1489
01:24:45,360 --> 01:24:47,599
Speaker 1: And why is that? Why does why did it not

1490
01:24:47,640 --> 01:24:48,400
Speaker 1: recompose your boy?

1491
01:24:48,479 --> 01:24:52,559
Speaker 2: Because it wasn't intense enough, It wasn't sprint intervals to

1492
01:24:52,720 --> 01:24:58,120
Speaker 2: really stimulate my body. And when we do the same

1493
01:24:58,160 --> 01:25:02,120
Speaker 2: thing all the time, we we develop imbalances, and that's

1494
01:25:02,120 --> 01:25:04,280
Speaker 2: where injury comes from. So when I did high intense

1495
01:25:04,280 --> 01:25:07,920
Speaker 2: cinnreiical training five or six days a week, I would

1496
01:25:07,960 --> 01:25:11,679
Speaker 2: always develop left achilles tendonitis write hip flex or pain

1497
01:25:12,000 --> 01:25:15,439
Speaker 2: because I have these imbalances and I was augmenting that.

1498
01:25:15,560 --> 01:25:17,960
Speaker 2: I was pounding that five or six days a week.

1499
01:25:18,200 --> 01:25:21,040
Speaker 1: Fifth and final question, Yes, if you could create one

1500
01:25:21,160 --> 01:25:23,880
Speaker 1: law that everyone in the world had to follow, what

1501
01:25:23,960 --> 01:25:24,479
Speaker 1: would it be.

1502
01:25:24,760 --> 01:25:27,439
Speaker 2: We should walk everywhere. We should be like New Yorkers

1503
01:25:27,439 --> 01:25:29,440
Speaker 2: and Europeans walking.

1504
01:25:29,120 --> 01:25:31,439
Speaker 1: All the time, walking all the time.

1505
01:25:31,760 --> 01:25:32,760
Speaker 2: We're designed for it.

1506
01:25:33,160 --> 01:25:34,760
Speaker 1: Yeah, it's hard in some cities.

1507
01:25:35,000 --> 01:25:37,240
Speaker 2: It is hard. We've made it that way.

1508
01:25:37,479 --> 01:25:39,360
Speaker 1: But we're going to find a way up the stairs,

1509
01:25:39,400 --> 01:25:40,800
Speaker 1: down the stairs, that's right right.

1510
01:25:41,200 --> 01:25:43,439
Speaker 2: Get up from the desk. Our body doesn't care.

1511
01:25:43,960 --> 01:25:47,280
Speaker 1: I love it. The book is called dor Right's Guide

1512
01:25:47,400 --> 01:25:51,719
Speaker 1: to Thrive, Four Steps to Body, Brains and Bliss. Doctor

1513
01:25:51,760 --> 01:25:53,799
Speaker 1: vonder Wright, thank you so much for coming on purpose.

1514
01:25:53,840 --> 01:25:55,360
Speaker 1: I hope you will come back again and again.

1515
01:25:55,479 --> 01:25:56,320
Speaker 2: Oh I would love it.

1516
01:25:56,360 --> 01:25:59,599
Speaker 1: And I genuinely learned so much from you today. Thank

1517
01:25:59,600 --> 01:26:03,439
Speaker 1: you so much, my pleasure. If this year you're trying

1518
01:26:03,479 --> 01:26:06,960
Speaker 1: to live longer, live happier, live healthier, go and check

1519
01:26:07,000 --> 01:26:11,080
Speaker 1: out my conversation with the world's biggest longevity doctor Peter

1520
01:26:11,200 --> 01:26:14,559
Speaker 1: Attia on how to slow down aging and why your

1521
01:26:14,560 --> 01:26:19,559
Speaker 1: emotional health is directly impacting your physical health. Acknowledge that

1522
01:26:19,600 --> 01:26:24,519
Speaker 1: there is surprisingly little known about the relationship between nutrition

1523
01:26:24,640 --> 01:26:26,120
Speaker 1: and health, and people are going to be shocked to

1524
01:26:26,160 --> 01:26:28,519
Speaker 1: hear that, because I think most people think the exact

1525
01:26:28,560 --> 01:26:29,040
Speaker 1: opposite