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Speaker 1: Muscle is the organ of ondevity. Your survivability against all

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Speaker 1: cose mortality will be greater the more muscle mouse your health.

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Speaker 1: It is the only organ system that we have full

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Speaker 1: control over. We cannot say that for any other organ system.

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Speaker 2: Hey, everyone, welcome back to On Purpose, the place you

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Speaker 2: come to become happier, healthier, and more healed. I'm so

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Speaker 2: grateful because our guest today is going to help you

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Speaker 2: do just that. Today's guest is doctor Gabrielle Lyon, a

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Speaker 2: physician and a founder of the Institute for Muscle Centric Medicine.

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Speaker 2: She's the author of Forever Strong and her new book,

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Speaker 2: The Forever Strong Playbook. Her groundbreaking work shows why muscle

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Speaker 2: isn't just about fitness. It's the key to longevity, vitality,

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Speaker 2: and preventing disease. If you want to sort this area

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Speaker 2: of your life out, this is the book to grab

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Speaker 2: a six week science based plan to sharpen your mind,

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Speaker 2: strengthen your body, and get healthy at any age. Go

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Speaker 2: and grab a copy of the book right now. Please,

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Speaker 2: welcome to On Purpose, doctor Gabrielle Lion. Gabrielle. It's great

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Speaker 2: to have you here.

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Speaker 3: It's great to be here in.

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Speaker 2: The first few moments that you've walked in your In

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Speaker 2: the first few moments that you've walked in, your spirit

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Speaker 2: and just your energy is really captivating and it's really

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Speaker 2: wonderful to be around and some really excited for my

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Speaker 2: audience and community today to connect with you and be

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Speaker 2: introduced to your work.

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Speaker 1: Well, I couldn't be happier. Awesome, thanks for having me.

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Speaker 2: Well, let's dive in. I want to start off in

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Speaker 2: on purpose fashion by asking you what is the purpose

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Speaker 2: of your work? What are you trying to achieve for people?

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Speaker 2: What are you hoping they get out of today by listening?

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Speaker 1: I believe that the world can be stronger and more resilient,

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Speaker 1: And it's not going to be from one person. It's

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Speaker 1: a collective path forward and so together we can create

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Speaker 1: a cultural shift and it's available to everybody.

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Speaker 2: And what about with this book? What was your purpose

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Speaker 2: with this book? What were you hoping that people are

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Speaker 2: going to get by following the six week science based plan?

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Speaker 2: In our conversation, Yeah, what's the output? What's the result

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Speaker 2: you want them to get?

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Speaker 1: Well, there's a lot of information out there and it

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Speaker 1: can become very overwhelming. I wanted people to be able

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Speaker 1: to pick up a book to show them exactly how

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Speaker 1: to eat, how to think, how to move, how to recover.

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Speaker 1: It's a playbook.

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Speaker 2: Now, you just said three really important things that you said, eat, think,

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Speaker 2: and move. Where do we start?

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Speaker 1: Well, you know, I would argue we start with mind.

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Speaker 1: People will want to hear about the body. I'll let

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Speaker 1: you choose because there's a bi directional relationship between both

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Speaker 1: muscle and your mind. You pull one to push the other.

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Speaker 2: So let's start where you think we should start with

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Speaker 2: your thoughts in our mind. Let's start there, all right?

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Speaker 2: What challenge do people have in their mind that you

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Speaker 2: hear most often, that you face most often when it

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Speaker 2: comes to building muscle.

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Speaker 1: Well, I think that people have to feel worthy of

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Speaker 1: being healthy, and there's a lot of internal dialogue. I'm

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Speaker 1: too old, i can't do this, I'm too busy, and

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Speaker 1: these are all distractions. The brain is an organ system,

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Speaker 1: and the brain is doing what it's supposed to do,

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Speaker 1: which is produce thoughts. Not all of those thoughts are relevant,

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Speaker 1: and we have to become very skilled at discerning what

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Speaker 1: is a relevant thought versus not so that we can

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Speaker 1: take the next right action. And that takes discipline and then,

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Speaker 1: of course, after that, you are free to choose and

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Speaker 1: be able to live how you want physically.

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Speaker 2: How do we start doing that? When those excuses feel

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Speaker 2: so strong, they feel so big, and they feel so real,

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Speaker 2: right that thought of I'm too old, I've never been

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Speaker 2: that fit. You know, no one in my family ever

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Speaker 2: worked out. I don't need to work out. I'm actually okay.

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Speaker 2: What can convince people to realize that no investing in

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Speaker 2: their health is the most investment they can make.

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Speaker 1: Well number one practice, And you have to prove it

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Speaker 1: to me that you're too old. I think we have

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Speaker 1: to start challenging our thoughts because oftentimes they're irrelevant. And

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Speaker 1: that's why I wrote the playbook, because whether you're having

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Speaker 1: those thoughts or not, you still have to take action.

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Speaker 1: And you might not be motivated, but you do have

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Speaker 1: to be committed. And people will say I don't have

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Speaker 1: time for health and wellness, and I would say, well,

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Speaker 1: if you don't have time for health and wellness, how

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Speaker 1: are you going to have time for sickness?

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Speaker 2: That's a great I mean, that's such a big point.

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Speaker 2: It's it's incredible. How I mean, I was saying it

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Speaker 2: to you about myself. I met my wife. You know,

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Speaker 2: we've been together for twelve years now, I'm married for nine.

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Speaker 2: But she's always been focused on health and fitness. Health

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Speaker 2: and wellness has been a big part of her life,

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Speaker 2: especially physically. She's a dietician and nutritionist. And for me,

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Speaker 2: I came from a world of mastering the mind and

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Speaker 2: mastering your thoughts, but not necessarily pushing the body. I

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Speaker 2: was athletic, I played sport, but I didn't really work out.

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Speaker 2: I didn't have a fitness schedule. And what happened for

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Speaker 2: me was she said to me, and I was just

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Speaker 2: sharing that with you offline. She said to me, she

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Speaker 2: was like, Jay, you're so present, you're so alert, you're

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Speaker 2: so focused. Imagine how powerful you'd be if you were

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Speaker 2: to exercise.

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Speaker 1: I mean, she is brilliant. She didn't say, Jay, you

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Speaker 1: have to do this. She gave you the choice.

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Speaker 2: Yeah. Absolutely, And I think that's what people need to realize,

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Speaker 2: is that whatever level you're at, whether you're at a

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Speaker 2: pain point or whether you feel good, imagine how good

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Speaker 2: you could feel.

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Speaker 1: Yeah. And I think that we have focused a lot

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Speaker 1: on what we have to lose. I mean, there has

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Speaker 1: been an obesity epidemic going on, and I don't know.

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Speaker 1: For the last fifty years or so, we've been chasing

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Speaker 1: obesity as something that we have to lose as the

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Speaker 1: root of all of our problems, and it's very disempowering.

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Speaker 1: And if you think about what women and men have

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Speaker 1: to go through, the average person has at least fifteen

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Speaker 1: diet books on their shelf, and can you imagine trying

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Speaker 1: to lose fat something that you don't necessarily have control over.

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Speaker 1: But on the flip side, our body is made up

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Speaker 1: of forty percent muscle. It is something that we can

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Speaker 1: take action and focus on what we have to gain,

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Speaker 1: and we can use our mind to do it, or

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Speaker 1: you can use your muscle to move your mind, and

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Speaker 1: so either way you will become a stronger, more resilient human.

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Speaker 1: And if we recognize that muscle is the organ of

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Speaker 1: longevity and what we need and what we have to

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Speaker 1: focus on for aging. I mean, you talk a lot

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Speaker 1: about health and wellness, in order to get there, we

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Speaker 1: have to acknowledge skeletal muscle as an organ system.

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Speaker 2: You know what, You're the first person to say to

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Speaker 2: me that we've been thinking about it or wrong. I've

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Speaker 2: never heard it put that way. I feel like every

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Speaker 2: single book or every single conversation is always about losing

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Speaker 2: fat and not about building muscle. And even though we're

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Speaker 2: in this protein rich muscle conversation right now, which is great,

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Speaker 2: it's still always been And it's almost like telling someone

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Speaker 2: never to have a negative thought again without having a positive.

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Speaker 1: That's exactly right, and that's not true.

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Speaker 2: You're always gonna have negative thoughts. That's always going to

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Speaker 2: be the case. But what if you could lean in

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Speaker 2: And no one has ever said it that way, And

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Speaker 2: now that you've said that, it's almost like I've unlocked

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Speaker 2: a whole new mindset about it, because I think everyone

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Speaker 2: listening to just think about that for a second. You've

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Speaker 2: been spending the last few decades every single January first,

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Speaker 2: you're thinking to yourself, this is the year I lose weight.

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Speaker 2: This is the year I lose weight. And it doesn't work.

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Speaker 2: And all of a sudden, you just said, forty percent

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Speaker 2: of us is muscle. If it's all about building muscle,

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Speaker 2: building something that we already have. We lose weight naturally, right,

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Speaker 2: that happens as a byproduct of it.

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Speaker 1: And it is the only organ system that we have

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Speaker 1: voluntary control over. You cannot tell your heart to be

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Speaker 1: at fifty beats per minute. You cannot tell your thyroid

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Speaker 1: to produce x number of thyroid hormones, but you can

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Speaker 1: tell your bicep to curl, You can tell your body

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Speaker 1: to squad. It is the only organ system that we

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Speaker 1: have full control over, which makes it extremely empowering. And

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Speaker 1: you know, when I think about obesity, diabetes, cardiovascular disease,

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Speaker 1: what if these external diseases are all in part pathology

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Speaker 1: of unhealthy muscle.

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Speaker 2: First talk to me about that. Yes, explain it.

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Speaker 1: Yeah, So skeletal muscle and I say skeletal muscle. People

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Speaker 1: are like, well, why do you always say skeletal muscle. Well,

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Speaker 1: because there's cardiac muscle and then there's smooth muscle.

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Speaker 2: What's the difference.

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Speaker 1: Well, cardiac muscle stride and muscle the heart. It's the

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Speaker 1: only area where there is again cardiac muscle, and then

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Speaker 1: smooth muscle is uterus or in blood vessels. But skeletal

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Speaker 1: muscle that is our powerhouse. That is what we are

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Speaker 1: built on and as the most important organ system, it

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Speaker 1: is the center and focal point for an number of things. Well,

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Speaker 1: number one, you knew you were talking about sport. We

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Speaker 1: know that muscle is important for sport mobility, yes, and strength,

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Speaker 1: of course, but what about muscle as our metabolic control center.

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Speaker 1: Skeletal muscle is the primary site for carbohydrate metabolism, for

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Speaker 1: fatty acid metabolism, for amino acid reserve. It's our body armor,

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Speaker 1: and when you contract it, it releases these myokindes, which

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Speaker 1: are hormones that go throughout the body that affect the

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Speaker 1: brain and the liver and the bone. But more importantly,

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Speaker 1: skeletal muscle when it becomes unhealthy. If you think about

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Speaker 1: muscle cross sectional area of to thigh, a filet mignon

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Speaker 1: sounds gross, but just stay with me. Is a rich

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Speaker 1: red muscle without fat infiltrated into it versus a wagou

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Speaker 1: steak or a ribi which has fat that is infiltrated

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Speaker 1: throughout it. When we gain weight, don't just gain weight

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Speaker 1: subpcutaneously that we can see or even viscerally around our organs,

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Speaker 1: but we also can gain weight should I say gain

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Speaker 1: weight gain fat within that muscle tissue and muscle becomes unhealthy.

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Speaker 1: There is no such thing as a healthy sedentary person.

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Speaker 1: And when that muscle becomes unhealthy, then we see diseases

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Speaker 1: like cardiovascular diseases, Alzheimer's, which is type through diabetes of

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Speaker 1: the brain. But the health of our body and what

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Speaker 1: controls glucose triglycerides relate to the health of our skeletal muscle.

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Speaker 1: And so I would argue that skeletal muscle at its

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Speaker 1: core is a root cause of obesity, diabetes, cardiovascular disease,

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Speaker 1: and Alzheimer's, because these are diseases in part of metabolism.

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Speaker 1: And if someone is listening, they're like, well, what does

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Speaker 1: that mean. You go to your doctor and you get

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Speaker 1: your triglystrides measured or your cholesterol measured, you get your

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Speaker 1: glucose measured, your insulin, but the primary site for control

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Speaker 1: of that is muscle.

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Speaker 2: Can you see that you can't measure that right?

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Speaker 1: You can?

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Speaker 2: What's it called? What would what should you be asking for?

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Speaker 1: Ask for a panel for metabolic syndrome? And everyone's heard

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Speaker 1: about metabolic syndrome. So it's a fat percentage over thirty percent,

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Speaker 1: it's elevated blood pressure, it's elevated triglytrides, insulin, and glucose.

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Speaker 1: What's fascinating is people feel as if that is related

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Speaker 1: to obesity, but it's a clinical indication that your muscles

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Speaker 1: are unhealthy.

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Speaker 2: That's why you say that pull muscle health is bigger

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Speaker 2: than the obesity crisis, because that's what's at the root of.

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Speaker 1: It, exactly. And for the last fifty years we've been

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Speaker 1: chasing obesity and it reminds me of this. So have

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Speaker 1: you ever heard of the street lamp effect?

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Speaker 2: No? Okay, well, actually I think I have out of it,

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Speaker 2: but I forgot what.

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Speaker 1: You've been to New York City and you've been to

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Speaker 1: Central Park. So imagine that it's two in the morning

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Speaker 1: and there's a guy who's drunk and he's looking for

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Speaker 1: his keys, and you know, there's lamp posts, and a

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Speaker 1: cop comes over and he sees this guy on his

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Speaker 1: hands and knees and he's looking for his keys. The

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Speaker 1: cop comes over and is, well, what are you doing?

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Speaker 1: Can I help you? And he's like, yeah, man, I

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Speaker 1: lost my keys. So the cop and the guy are

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Speaker 1: on their hands and knees looking for the keys, and

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Speaker 1: after twenty minutes, the cop goes, are you sure you

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Speaker 1: lost your keys here? And he was like, no, I

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Speaker 1: lost it over there in the park, but it's too dark.

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Speaker 1: I can't see anything. So aside from wasting time and

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Speaker 1: probably the cop got really frustrated. It's a metaphor for

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Speaker 1: the fact that obesity is easy to see. We don't

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Speaker 1: feel when our muscles become unhealthy, it doesn't affect us,

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Speaker 1: but we see when we put on weight, and that

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Speaker 1: has then become the primary focus. And the only way

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Speaker 1: we're going to solve something is if we ask the

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Speaker 1: right question. Yeah, and if we are still asking the

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Speaker 1: question about obesity, then we are absolutely missing the point

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Speaker 1: of skeleton muscle as the primary organ system for a

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Speaker 1: healthy and great, strong life because it is at the

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Speaker 1: focal point.

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Speaker 2: Wow. I mean yeah, No one's ever explained it like

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Speaker 2: that to me, and I feel like it's a breakthrough

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Speaker 2: to hear it that way, because we've just been looking

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Speaker 2: in the wrong direction, focused on the wrong thing. And

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Speaker 2: I would add that another reason for that is because

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Speaker 2: it's aesthetic, like we look at it as something that

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Speaker 2: will improve the way we look, etc. And feel good

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Speaker 2: about ourselves, and so it becomes an easier thing to

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Speaker 2: focus on, whereas there may be a feeling of like, oh,

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Speaker 2: I don't want to be too bulky, or I don't

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Speaker 2: want to look like this, or that's not how I

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Speaker 2: meant to look or whatever. These norms and traditions have

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Speaker 2: been or what our physical appearances should be like.

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Speaker 1: And you said something really important, and you know this

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Speaker 1: better than anybody. Humans become really good at thinking the

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Speaker 1: same way. And because we've been talking about obesity for

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Speaker 1: so long and well, we should lose weight, then that

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Speaker 1: is passed down generation after generation, as opposed to I'm

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Speaker 1: going to go out and I'm going to do my

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Speaker 1: best to build muscle. And let's face it, first of all,

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Speaker 1: it's much easier to gain body fat than it is

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Speaker 1: to build muscle.

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Speaker 2: And they're hard is it?

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Speaker 3: How is it?

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Speaker 1: How?

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Speaker 2: What is how hot? What is how long does it

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Speaker 2: take to gain body fat versus build muscle? Right?

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Speaker 1: They say that it's an excess of three hundred thirty

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Speaker 1: five hundred calories for every pound I mean, think about

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Speaker 1: the holidays. The average person, I don't know, they might

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Speaker 1: gain between five and ten pounds over this season. They

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Speaker 1: could be training for a month and it might take

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Speaker 1: depending if they're new to training, they might gain one

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Speaker 1: to few pounds. If they are perfect and dedicated of muscle.

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Speaker 1: And then the fitter you are, the more skilled you

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Speaker 1: are at training, the more difficult it is to put

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Speaker 1: on muscle. But those same people. It's discurgin, But those

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Speaker 1: same people could go out and eat a cake and

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Speaker 1: do all this other stuff and put on fat. The

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Speaker 1: body finds it very easy to store body fat. It's

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Speaker 1: this protective mechanism. Arguably, I would say it's a design

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Speaker 1: flaw that it's so much more difficult to put on muscle.

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Speaker 1: But even with that being said, if we reorient ourselves

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Speaker 1: to muscle, then as we think about aging, there's a

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Speaker 1: natural decline in muscle and muscle health. And we know

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Speaker 1: that consciously. If you look at your parents or your grandparents,

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Speaker 1: they seem to have shrunk, right, I mean, you've experienced that,

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Speaker 1: And there's this natural progression, especially when people don't train

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Speaker 1: because skeletal muscle tissue it changes. It becomes more resistance

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Speaker 1: called anabolic resistance. It becomes less efficient at utilizing protein.

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Speaker 1: It can become less efficient at responding to exercise. But

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Speaker 1: it's not to say that it always does. I mean,

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Speaker 1: when you exercise and have a great program, you can

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Speaker 1: be ninety years old and you'll put on muscle.

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Speaker 2: So let's talk about how to build it. Now that

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Speaker 2: we've shifted everyone's focus to this conversation being all around

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Speaker 2: building muscle as the priority, as the focus. We know

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Speaker 2: it's not easy, we know there's a challenge to it.

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Speaker 2: What's the first thing that we do that we was

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Speaker 2: trying to build a muscle?

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Speaker 1: There is something that people have to recognize that when

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Speaker 1: you are young, you are very anabolic. My kids don't

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Speaker 1: have to worry about what's young five Okay, but really

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Speaker 1: I would say the cut off, we say is about

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Speaker 1: thirty five, and after thirty five you have to become

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Speaker 1: much more intentional about both died and training when you're young.

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Speaker 1: You know, I was talking to you before showing you

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Speaker 1: videos of my four year old who's training for the

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Speaker 1: CELT to push out yea. He doesn't have to worry

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Speaker 1: about building muscle or thinking about a certain amount of

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Speaker 1: protein because he's so anabolic, meaning five grams of protein

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Speaker 1: could be all he needs to stimulate his muscle. Whereas

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Speaker 1: we get older, it's a minimum of around thirty grams

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Speaker 1: to stimulate muscle protein synthesis. But when we think about

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Speaker 1: building muscle, we require a certain progressive stimulus. And this

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Speaker 1: typically I think about resistance training, and for people who

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Speaker 1: are listening, they're like, well, the women will say this

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Speaker 1: to me. I've never lifted a weight in my life.

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Speaker 1: I feel very uncomfortable and hesitant to start. And do

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Speaker 1: you know what my answer is, you've been lifting weights

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Speaker 1: your whole life. Do you have a toddler, do you

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Speaker 1: have luggage? Do you have groceries? People have to stop

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Speaker 1: believing this repetitive narrative. They are stronger than they think,

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Speaker 1: they are more capable, and they've been doing it their

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Speaker 1: entire life, but just not in a structured program.

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Speaker 2: Yeah, it's it's and again it's a mindset shift. It's

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Speaker 2: a mindset shift to recognize all those moments that you've

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Speaker 2: been doing it. And kids are heavy sometimes kids kids

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Speaker 2: discussing to be super heavy.

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Speaker 1: So now we know that people have been doing it,

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Speaker 1: So what do they have to do to build muscle? Now?

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Speaker 1: I will say that the current recommendations for exercise are

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Speaker 1: one hundred and fifty minutes of moderate to vigorous activity

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Speaker 1: a week and two days a week of resistance training.

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Speaker 1: Roughly seventy four percent of people don't meet that. Fifty

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Speaker 1: percent of people are sedentary, not moving. So why that

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Speaker 1: sets us up for an opportunity. As soon as they

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Speaker 1: begin to implement a program, they should see success. And

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Speaker 1: I like to start with two to three days a

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Speaker 1: week of a resistance training program, and you know, I

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Speaker 1: put that in the playbook. They don't have to go

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Speaker 1: to the gyms since training can include body weight, weights, bands,

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Speaker 1: anything that you are moving your body against some kind

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Speaker 1: of force. It's simple, not complicated. The lighter the weight,

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Speaker 1: the more reps you have to do. The heavier the weight,

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Speaker 1: the less you have to do. And there's ways in

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Speaker 1: which you can change up the stimulus. You don't have

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Speaker 1: to always progress to heavier weights because if your audience

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Speaker 1: is older, or if someone who's listening is older, those

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Speaker 1: that heavyweights could set them up for injury. It's not

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Speaker 1: about is this weight too light or too heavy. It's

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Speaker 1: about the stimulus to the tissue.

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Speaker 2: You know.

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Speaker 1: It's just like the mind, the body responds to resistance

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Speaker 1: and if we create enough resistance then it has to respond.

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Speaker 2: Talk to me about that because I think there's not

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Speaker 2: a full understanding. You just explained the difference between heavyweights,

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Speaker 2: less reps, low weight, higher rep to build muscle. What

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Speaker 2: are you trying to feel after the completion of a

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Speaker 2: set number of reps to know that you're building muscle?

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Speaker 2: Because you could do a low weight high reps and

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Speaker 2: maybe don't feel that stretched, or you could do high

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Speaker 2: weight low reps and you do feel quite stretched. What's

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Speaker 2: building muscle?

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Speaker 1: Well, I think that regardless, you're building strength and you're

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Speaker 1: getting technical skills. And again, if we're talking about hypertrophy,

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Speaker 1: because building mass is important, people will say, and you know,

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Speaker 1: they argue about it.

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Speaker 2: I mean by that building Yes.

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Speaker 1: That's exactly where I was going. But these are great

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Speaker 1: questions because I think that the way that we look

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Speaker 1: at muscle in general, we're doing it such a disservice.

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Speaker 1: Why is it important to build mass? And they argue

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Speaker 1: about this in the scientific community, But you know I

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Speaker 1: cheat I trained in geriatrics, which is people over the

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Speaker 1: age of sixty five, and this is one reason why

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Speaker 1: I became so passionate about talking about muscle. Muscle mass.

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Speaker 1: The amount of muscle you have is important for a

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Speaker 1: number of reasons. If you bought into what I said

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Speaker 1: about muscle being this metabolic control center, then you recognize

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Speaker 1: that muscle. The more healthy muscle mass you have, the

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Speaker 1: more of an opportunity the place you have to store glucose,

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Speaker 1: because if you can't remove glucose out of the bloodstream,

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Speaker 1: into cells after two hours. You know, we have a

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Speaker 1: disease for that. We have a name for that, and

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Speaker 1: it's called diabetes. The more healthy muscle mass you have,

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Speaker 1: the better your metabolic control. So think about it this

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Speaker 1: way and again this is setting the stage for why

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Speaker 1: building muscle is so important. Think about it as a suitcase.

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Speaker 1: Your muscle is a suitcase. You are going on a

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Speaker 1: trip for four days. You're bringing just to carry on.

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Speaker 1: You open it up, you stuff it in there and

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Speaker 1: instead of looking for four days. I don't know about you,

395
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Speaker 1: but I'm a very heavy packer. I packed for fourteen Well,

396
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Speaker 1: I mean you probably wear the same pair of shoes.

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Speaker 1: I bring at least three pairs of shoes. So here's

398
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Speaker 1: the suitcase and I'm stuffing all this clothes in and

399
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Speaker 1: then I've packed for fourteen days. I close the suitcase

400
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Speaker 1: and I can't get it to close. My clothes are

401
00:22:20,280 --> 00:22:24,119
Speaker 1: falling everywhere, half the shoes are out. Your muscle is

402
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Speaker 1: just like that. If you are over eating carbohydrates, you

403
00:22:29,119 --> 00:22:33,080
Speaker 1: have nowhere else for the carbs or fatty acids to go.

404
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Speaker 1: Stays in the bloodstream for a period of time, and

405
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Speaker 1: then over time it deranges metabolism. You put on body fat,

406
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Speaker 1: and that is one reason skeleton muscle is so important.

407
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Speaker 1: It's the suitcase of your body. So now we go

408
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Speaker 1: back to building mass. How do we do it? Now

409
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Speaker 1: I've told you that it's really important because of your

410
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Speaker 1: metabolic control center. There's a number of other reasons why

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Speaker 1: building mass is so important. If you get sick, you know,

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Speaker 1: if you get pneumonia, if you you know, break a bone,

413
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Speaker 1: if you are hustlized or in a highly catabog sty.

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Speaker 1: We've all had the flu terrible, terrible, terrible. Your body

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Speaker 1: will pull from your body armor also known as a muscle.

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Speaker 1: To get those amino acids out for repair and rebuilding.

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Speaker 1: That's critically important. So then we go to one more

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Speaker 1: thing that's very important is the site for fatty acid oxidation.

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Speaker 1: At rest, healthy muscle burns fat. The more muscle mass

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Speaker 1: you have, the more all of these things are accounted for.

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Speaker 1: If we focus on obesity, and I'm going somewhere with

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Speaker 1: this to stay with me, there is this cycle of

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Speaker 1: weight gain and weight loss. And each time you hit

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Speaker 1: January first and you put on weight and then you

425
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Speaker 1: crash diet and then half the weight that you lose

426
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Speaker 1: is muscle, and you do this year after year, over time,

427
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Speaker 1: you are left with less muscle than you started with.

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Speaker 1: And then you start to see blood glucose increase, fatty

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Speaker 1: acids increase, visceral fat increase. All of a sudden, it

430
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Speaker 1: makes perfect sense. So then we turn our attention to

431
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Speaker 1: what do we do to fix it? Whether your body

432
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Speaker 1: composition changes, the moment you begin to engage in exercise

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Speaker 1: and movement, you're emptying the suitcase, you're using that fuel.

434
00:24:36,960 --> 00:24:41,080
Speaker 1: So while we are talking about resistance training for hypertrophy,

435
00:24:41,160 --> 00:24:45,480
Speaker 1: which is building mass, recognize that the moment you choose

436
00:24:46,040 --> 00:24:50,080
Speaker 1: to do something physical, you are improving in that moment

437
00:24:50,520 --> 00:24:54,120
Speaker 1: the health of that tissue. Because what I don't want

438
00:24:54,119 --> 00:24:56,720
Speaker 1: to happen is people to be hyper fixated on how

439
00:24:56,760 --> 00:25:00,480
Speaker 1: to build it, because then we're just the reverse reverse

440
00:25:00,560 --> 00:25:05,800
Speaker 1: coint of how to lose it. But again, focusing on

441
00:25:05,880 --> 00:25:09,880
Speaker 1: resistance training two to three days a week of providing

442
00:25:10,040 --> 00:25:13,600
Speaker 1: enough stimulus. And you talked about this is it light weights?

443
00:25:13,760 --> 00:25:16,399
Speaker 1: Is it heavy weights? And you know I love the

444
00:25:16,440 --> 00:25:20,200
Speaker 1: rep range ten to twelve where you have one or

445
00:25:20,240 --> 00:25:23,520
Speaker 1: two reps in reserve where you can't go one more

446
00:25:23,560 --> 00:25:27,960
Speaker 1: rep without a technical failure without your form breaking down,

447
00:25:28,200 --> 00:25:30,920
Speaker 1: you just can't quite do it. You do this over

448
00:25:31,000 --> 00:25:35,240
Speaker 1: time and you become stronger, you become more skilled at training,

449
00:25:36,160 --> 00:25:40,359
Speaker 1: and more importantly, you will find ways to then to

450
00:25:40,560 --> 00:25:57,840
Speaker 1: progress this activity.

451
00:25:59,920 --> 00:26:03,439
Speaker 2: The main difference with men building muscle and women building muscle.

452
00:26:03,760 --> 00:26:07,160
Speaker 1: What a great question. Now there's a lot of myths

453
00:26:07,240 --> 00:26:12,480
Speaker 1: out there and women, and again this is pretty controversial.

454
00:26:13,000 --> 00:26:18,560
Speaker 1: Men have more muscle massive baseline, but relative to their size,

455
00:26:18,680 --> 00:26:21,800
Speaker 1: there is data to suggest there's no difference to the

456
00:26:21,840 --> 00:26:25,280
Speaker 1: amount that a woman could build versus a man relative

457
00:26:25,359 --> 00:26:30,560
Speaker 1: to size, and same with strength. But culturally we have

458
00:26:30,640 --> 00:26:32,800
Speaker 1: to recognize that. I don't know about you, but when

459
00:26:32,840 --> 00:26:34,399
Speaker 1: you go to the gym, do you see a lot

460
00:26:34,400 --> 00:26:37,040
Speaker 1: of women in the weight room?

461
00:26:37,359 --> 00:26:37,840
Speaker 2: Yeah?

462
00:26:38,920 --> 00:26:43,679
Speaker 1: Yeah, I mean it's not based on just traditionally women

463
00:26:43,760 --> 00:26:46,600
Speaker 1: are if you. I mean, it's changing now and I'm

464
00:26:46,640 --> 00:26:50,159
Speaker 1: so grateful that it's changing, but really, women are you know,

465
00:26:50,240 --> 00:26:52,680
Speaker 1: I don't know about you, but I remember my mom

466
00:26:53,240 --> 00:26:58,280
Speaker 1: wearing a leotard and the bandana and eating salad. And

467
00:26:58,320 --> 00:27:01,600
Speaker 1: we've done this for decades. Women are afraid to get bulky.

468
00:27:01,720 --> 00:27:04,399
Speaker 1: It's never going to happen. I've been trying for thirty years.

469
00:27:04,720 --> 00:27:07,440
Speaker 1: And if you talk to any guy who's reading any

470
00:27:07,480 --> 00:27:09,919
Speaker 1: of the muscle mags, they've also been trying. It is

471
00:27:10,040 --> 00:27:13,919
Speaker 1: very difficult to put on muscle, but it's not impossible.

472
00:27:14,240 --> 00:27:17,600
Speaker 1: And to answer your question, men and women can both

473
00:27:17,680 --> 00:27:22,399
Speaker 1: put on size and both be strong relative to their

474
00:27:22,440 --> 00:27:23,240
Speaker 1: body size.

475
00:27:23,480 --> 00:27:26,000
Speaker 2: But the process of putting it on is the process

476
00:27:26,040 --> 00:27:28,119
Speaker 2: of putting on muscle different for men and women?

477
00:27:28,280 --> 00:27:32,560
Speaker 1: No, No, And that's important to recognize that a good

478
00:27:32,560 --> 00:27:36,879
Speaker 1: foundation program, with enough stimulus, you will see data to

479
00:27:36,920 --> 00:27:41,960
Speaker 1: support that men and women can put on muscle comparatively,

480
00:27:43,400 --> 00:27:48,000
Speaker 1: But it doesn't mean that it's always that way. But again,

481
00:27:48,080 --> 00:27:50,679
Speaker 1: there's a lot of factors and a lot of the

482
00:27:50,800 --> 00:27:54,720
Speaker 1: data is you know, it's difficult because we take randomized

483
00:27:54,720 --> 00:27:57,640
Speaker 1: control trials and we take meta analyzes and then we

484
00:27:57,760 --> 00:28:00,639
Speaker 1: try to put into clinical practice and we have to

485
00:28:00,680 --> 00:28:04,960
Speaker 1: recognize that people are individual and there's individual variability based

486
00:28:05,000 --> 00:28:08,439
Speaker 1: on people. Yeah, for sure, muscle is made up of

487
00:28:08,640 --> 00:28:12,280
Speaker 1: two main fiber types. There's type one fiber and type

488
00:28:12,320 --> 00:28:15,880
Speaker 1: two fiber. Type one fiber you can think of as

489
00:28:16,040 --> 00:28:19,439
Speaker 1: endurance fiber. So my husband, he's really big into marathons.

490
00:28:19,680 --> 00:28:23,199
Speaker 1: He's crazy, but he loves running marathons, and he has

491
00:28:23,240 --> 00:28:27,800
Speaker 1: a lot of type one fiber types and that primarily

492
00:28:27,880 --> 00:28:30,880
Speaker 1: will burn fatty acids. And then there's the type two

493
00:28:30,960 --> 00:28:34,560
Speaker 1: fiber type, which I think of two and two biceps,

494
00:28:34,560 --> 00:28:38,080
Speaker 1: So it's the bigger, bulkier fiber that is used for

495
00:28:38,240 --> 00:28:43,760
Speaker 1: lifting weights. And over time, as we age the type

496
00:28:43,800 --> 00:28:49,040
Speaker 1: two fibers for power and strength, they naturally decrease and

497
00:28:49,080 --> 00:28:52,280
Speaker 1: we're left with more type one fibers, which again are

498
00:28:52,320 --> 00:28:56,880
Speaker 1: this thinner more think of it as a endurance athlete.

499
00:28:57,160 --> 00:29:00,400
Speaker 1: This is why resistance training is so important, is to

500
00:29:00,600 --> 00:29:03,200
Speaker 1: maintain and build those type two fiber types.

501
00:29:03,960 --> 00:29:07,600
Speaker 2: If someone wanted to test their strength today, what could

502
00:29:07,600 --> 00:29:11,120
Speaker 2: they do for them to know whether they're doing well

503
00:29:11,240 --> 00:29:11,840
Speaker 2: or struggling?

504
00:29:11,960 --> 00:29:16,719
Speaker 1: Okay, now there's the hand grip test, so basically, and

505
00:29:16,760 --> 00:29:18,880
Speaker 1: you can buy one of these on Amazon and it

506
00:29:19,000 --> 00:29:21,240
Speaker 1: tests your hand grip strength and it will give you

507
00:29:21,480 --> 00:29:26,280
Speaker 1: a range if you are strong or weak, It'll give

508
00:29:26,280 --> 00:29:29,920
Speaker 1: you a range. But that's great. However, what I would

509
00:29:30,000 --> 00:29:32,960
Speaker 1: rather have people do is pick an exercise like a

510
00:29:33,000 --> 00:29:36,560
Speaker 1: push up and see how many push ups that they

511
00:29:36,600 --> 00:29:40,280
Speaker 1: can do at baseline, and then begin to train or

512
00:29:40,320 --> 00:29:43,520
Speaker 1: do a pull up or a dead hang ways that

513
00:29:43,560 --> 00:29:45,680
Speaker 1: we can increase grip strength. I mean there's a million

514
00:29:45,680 --> 00:29:48,360
Speaker 1: different ways to do these things and people should figure

515
00:29:48,360 --> 00:29:51,560
Speaker 1: out one thing that works for them and test it.

516
00:29:51,600 --> 00:29:53,600
Speaker 1: For me, it's a push up. I say everybody should do.

517
00:29:53,920 --> 00:29:55,360
Speaker 1: See how many push ups you can do and then

518
00:29:55,400 --> 00:29:56,400
Speaker 1: you train for it for.

519
00:29:56,320 --> 00:29:58,000
Speaker 2: A healthy amount of a healthy woman. How many push

520
00:29:58,080 --> 00:29:58,960
Speaker 2: ups should they be able to do?

521
00:29:59,120 --> 00:30:00,880
Speaker 1: We don't have a number. Okay, we don't have a

522
00:30:00,960 --> 00:30:03,840
Speaker 1: number that I can confidently say. I mean there is

523
00:30:03,880 --> 00:30:05,960
Speaker 1: some data that if a man can do and I

524
00:30:06,000 --> 00:30:09,160
Speaker 1: don't remember this number, so I don't want to misspeak.

525
00:30:09,280 --> 00:30:13,040
Speaker 1: But they've done a few studies in men that if

526
00:30:13,120 --> 00:30:15,120
Speaker 1: men can do I think it's ten or more push

527
00:30:15,200 --> 00:30:17,160
Speaker 1: ups in a period of time that they have a

528
00:30:17,160 --> 00:30:20,200
Speaker 1: lower risk of heart disease. And really what it's relating to,

529
00:30:20,320 --> 00:30:23,000
Speaker 1: and don't quote me on that number, but what it's

530
00:30:23,040 --> 00:30:26,400
Speaker 1: related to is I think their muscular health and strength.

531
00:30:27,120 --> 00:30:31,320
Speaker 1: But again, we should pick one or two exercises and

532
00:30:31,560 --> 00:30:34,960
Speaker 1: set that as a standard of something that you work

533
00:30:35,040 --> 00:30:35,520
Speaker 1: to achieve.

534
00:30:35,640 --> 00:30:38,120
Speaker 2: Yeah. I also think that's just a great place to start.

535
00:30:38,160 --> 00:30:42,200
Speaker 2: I think sometimes the challenge with this is we try

536
00:30:42,200 --> 00:30:46,120
Speaker 2: and start out a workout regimen and the challenge with

537
00:30:46,160 --> 00:30:48,160
Speaker 2: that is is like you're like going from doing nothing

538
00:30:48,280 --> 00:30:50,320
Speaker 2: for years, it's now saying I'm going to go to

539
00:30:50,400 --> 00:30:52,360
Speaker 2: the gym three times a week. I'm going to do

540
00:30:52,400 --> 00:30:55,040
Speaker 2: two days of resistance training, one day of cardia. And

541
00:30:55,080 --> 00:30:57,520
Speaker 2: it's like, this is it's so much. And I remember

542
00:30:57,600 --> 00:31:01,640
Speaker 2: when I was recovering from a surgery and I couldn't

543
00:31:01,720 --> 00:31:04,360
Speaker 2: do one push up unless I was on my knees

544
00:31:04,400 --> 00:31:07,400
Speaker 2: because of my surgery. And I remember just getting on

545
00:31:07,400 --> 00:31:09,520
Speaker 2: my knees and doing one push up every night, and

546
00:31:09,560 --> 00:31:10,800
Speaker 2: then the next day I could do five, and the

547
00:31:10,800 --> 00:31:12,640
Speaker 2: next day I could ten. And now that my surgery's

548
00:31:12,680 --> 00:31:15,120
Speaker 2: held and everything, it's like I'll comfortably do twenty five

549
00:31:15,240 --> 00:31:18,040
Speaker 2: thirty push ups whatever it is in one round and

550
00:31:18,400 --> 00:31:21,200
Speaker 2: can do more. And it's just so fascinating to me.

551
00:31:21,280 --> 00:31:23,880
Speaker 2: How like, just I love that advice. So just pick

552
00:31:24,000 --> 00:31:26,200
Speaker 2: one thing because what it does is a few things.

553
00:31:26,400 --> 00:31:29,480
Speaker 2: The first thing it does is you actually get to

554
00:31:29,480 --> 00:31:31,520
Speaker 2: see how strong you are, and you get to feel

555
00:31:31,560 --> 00:31:34,400
Speaker 2: and measure growth. You're not measuring now do I have muscle?

556
00:31:34,520 --> 00:31:36,560
Speaker 2: Have I lost weight? You're like, I can do one

557
00:31:36,600 --> 00:31:39,120
Speaker 2: push up. The second thing is it builds your confidence

558
00:31:39,320 --> 00:31:41,080
Speaker 2: as soon as I could get off my knees and

559
00:31:41,120 --> 00:31:43,840
Speaker 2: start doing proper push ups again. After my surgery, I

560
00:31:43,880 --> 00:31:46,760
Speaker 2: was like, wow, I'm making progress. My body didn't look

561
00:31:46,760 --> 00:31:49,280
Speaker 2: any different, didn't have an amazing chest or didn't have

562
00:31:49,320 --> 00:31:52,080
Speaker 2: abs or whatever. I just felt better about myself. I

563
00:31:52,120 --> 00:31:54,520
Speaker 2: was like, wow, I went from doing ten push ups

564
00:31:54,560 --> 00:31:57,440
Speaker 2: on my knees to doing ten push ups without. Oh.

565
00:31:57,520 --> 00:31:59,520
Speaker 2: Now I can do thirty push ups in one go,

566
00:31:59,680 --> 00:32:03,040
Speaker 2: and I do four rounds within a thirty second break

567
00:32:03,080 --> 00:32:05,040
Speaker 2: of each. Oh wow, I feel really good. And I

568
00:32:05,040 --> 00:32:07,160
Speaker 2: feel like that's what so many of us. And I'm

569
00:32:07,160 --> 00:32:10,040
Speaker 2: speaking of someone who has not worked out since I

570
00:32:10,160 --> 00:32:12,120
Speaker 2: was young, has not gone to the gym. Now, I

571
00:32:12,160 --> 00:32:16,320
Speaker 2: have a five day week weight training program, play pickaball

572
00:32:16,400 --> 00:32:19,000
Speaker 2: three times a week, have a high protein diet. But

573
00:32:19,160 --> 00:32:21,720
Speaker 2: like having gone through that, for me, it was those

574
00:32:21,760 --> 00:32:25,840
Speaker 2: little moments of picking one activity that just started to

575
00:32:25,840 --> 00:32:27,920
Speaker 2: make me feel better. Does that make sense?

576
00:32:27,960 --> 00:32:32,360
Speaker 1: I love that. And also you've reoriented everyone listening or

577
00:32:32,440 --> 00:32:37,520
Speaker 1: watching to the fact that it was under your conscious control. Yeah,

578
00:32:37,640 --> 00:32:39,760
Speaker 1: you can't control how much muscle you're gonna put on,

579
00:32:40,120 --> 00:32:42,320
Speaker 1: you can't control how much fat you're going to lose,

580
00:32:42,760 --> 00:32:47,040
Speaker 1: But the one right thing. Is that one next action

581
00:32:47,520 --> 00:32:51,440
Speaker 1: that you can take, because if we can understand that

582
00:32:51,600 --> 00:32:55,320
Speaker 1: muscle is this organ of longevity, and we've so far

583
00:32:55,440 --> 00:33:01,480
Speaker 1: pushed it to this vanity metric that you're missing what

584
00:33:01,640 --> 00:33:05,960
Speaker 1: it really is, and it's the foundation for our health

585
00:33:06,000 --> 00:33:09,800
Speaker 1: and wellness. And it's this bi directional relationship you just

586
00:33:09,800 --> 00:33:15,640
Speaker 1: said confidence. Yes, the stronger you are, the more effective

587
00:33:15,640 --> 00:33:19,600
Speaker 1: you are going to be in your mind. We use

588
00:33:19,680 --> 00:33:23,120
Speaker 1: the body to build the mind, because sometimes the mind

589
00:33:23,160 --> 00:33:27,440
Speaker 1: is crazy. I'm gonna give you an example. Think about

590
00:33:27,960 --> 00:33:30,520
Speaker 1: you're in a negative headspace and everyone listening, they've all

591
00:33:30,560 --> 00:33:34,320
Speaker 1: been there, right, You can try to think your way

592
00:33:34,320 --> 00:33:35,880
Speaker 1: out of I mean, listen, Jay, you might be more

593
00:33:35,880 --> 00:33:38,120
Speaker 1: skilled at thinking your way out of a negative headspace

594
00:33:38,400 --> 00:33:41,560
Speaker 1: than say the rest of us. But I know, for me,

595
00:33:42,200 --> 00:33:45,600
Speaker 1: if I am struggling with a thought that is ruminating,

596
00:33:46,240 --> 00:33:49,440
Speaker 1: or I did something and now I'm thinking about, well,

597
00:33:49,480 --> 00:33:51,640
Speaker 1: I wish I hadn't done this, and it's just spiraling

598
00:33:51,680 --> 00:33:56,240
Speaker 1: out of control. The fastest way to stop that, and

599
00:33:56,280 --> 00:33:59,960
Speaker 1: the most effective way to stop that is not thinking

600
00:34:00,120 --> 00:34:03,960
Speaker 1: my way out of it. But it's taking thirty seconds

601
00:34:04,280 --> 00:34:08,280
Speaker 1: to do something so physically hard that you cannot possibly

602
00:34:08,600 --> 00:34:13,920
Speaker 1: think of anything else in imagine trying to think of

603
00:34:14,640 --> 00:34:18,160
Speaker 1: those negative thoughts when you are doing a ten second

604
00:34:18,760 --> 00:34:22,360
Speaker 1: max outsprint where you want to die because you just

605
00:34:22,400 --> 00:34:24,399
Speaker 1: work so hard you're not thinking about any of that.

606
00:34:25,200 --> 00:34:26,960
Speaker 1: Or do you cold plunge it all?

607
00:34:27,120 --> 00:34:30,160
Speaker 2: Yeah, I was just there yesterday. I love it. It's crazy.

608
00:34:30,320 --> 00:34:34,640
Speaker 1: Could you think of anything else? That's seconding it?

609
00:34:34,680 --> 00:34:36,439
Speaker 2: That's it? Focus on that's it.

610
00:34:36,520 --> 00:34:40,839
Speaker 1: And you've now leveraged your body, your muscle, to change

611
00:34:40,840 --> 00:34:44,880
Speaker 1: your physiology, your mental constructs, and so people have to

612
00:34:44,880 --> 00:34:49,000
Speaker 1: recognize that muscle is at the focal point for our

613
00:34:49,080 --> 00:34:52,600
Speaker 1: physical power but also our mental power. And if you

614
00:34:52,640 --> 00:34:55,200
Speaker 1: can't move your mind, you can definitely move your body.

615
00:34:55,520 --> 00:35:00,000
Speaker 1: And I challenge anyone to try to think of any

616
00:35:00,040 --> 00:35:02,919
Speaker 1: anything negative when you are jumping in that cold plund Yeah.

617
00:35:02,960 --> 00:35:04,680
Speaker 2: Well that's the challenge I want people to do. While

618
00:35:04,680 --> 00:35:06,640
Speaker 2: you're listening to this right now, here's what I want

619
00:35:06,680 --> 00:35:09,440
Speaker 2: you to do. I want you to use Gabrielle's insight

620
00:35:09,480 --> 00:35:11,839
Speaker 2: of just choose one activity. I think bush ups are

621
00:35:11,880 --> 00:35:14,279
Speaker 2: the easiest one, and just see how many you can

622
00:35:14,320 --> 00:35:16,680
Speaker 2: do today, and then see how many you can do tomorrow,

623
00:35:16,680 --> 00:35:18,000
Speaker 2: and see how many you can do the third day,

624
00:35:18,080 --> 00:35:20,040
Speaker 2: Just take one activity. You don't have to start going

625
00:35:20,040 --> 00:35:21,480
Speaker 2: to the gym three times a week if you're not

626
00:35:21,480 --> 00:35:23,319
Speaker 2: already doing that. Now. I know a lot of our

627
00:35:23,360 --> 00:35:26,680
Speaker 2: audience loves going to the gym, loves walking. Hopefully this

628
00:35:26,800 --> 00:35:29,400
Speaker 2: is shifting in the direction of muscle building and helping

629
00:35:29,440 --> 00:35:32,400
Speaker 2: you understand what that's going to require. The question I

630
00:35:32,400 --> 00:35:34,680
Speaker 2: wanted to ask you was what are the dangers of

631
00:35:34,719 --> 00:35:35,680
Speaker 2: being skinny fat?

632
00:35:35,960 --> 00:35:39,440
Speaker 1: You're talking about sarcopenic obesity, which, by the way, I

633
00:35:39,480 --> 00:35:42,840
Speaker 1: think is going to be the new epidemic. We have

634
00:35:43,840 --> 00:35:46,360
Speaker 1: largely been able to and I don't want to. I

635
00:35:46,400 --> 00:35:48,840
Speaker 1: want to be very careful about what I'm saying here.

636
00:35:49,600 --> 00:35:53,799
Speaker 1: We have now the use of jolpi ones. They are

637
00:35:53,880 --> 00:35:56,600
Speaker 1: a medication called an innkreton does a number of things.

638
00:35:56,920 --> 00:35:59,360
Speaker 1: They are more effective for weight loss than nearly anything

639
00:35:59,400 --> 00:36:02,880
Speaker 1: we've ever seen except for bariatric surgery. With the use

640
00:36:02,920 --> 00:36:05,959
Speaker 1: of these vlp ones, individuals are able to lose weight.

641
00:36:06,120 --> 00:36:08,600
Speaker 1: Part of that weight is fat, and part of that

642
00:36:08,640 --> 00:36:13,080
Speaker 1: weight is muscle. When we lose muscle like that at

643
00:36:13,080 --> 00:36:15,960
Speaker 1: any kind of rapid pace, or really at all, we

644
00:36:16,080 --> 00:36:21,760
Speaker 1: now are a smaller version of ourselves, with less muscle

645
00:36:22,200 --> 00:36:26,960
Speaker 1: and this becomes extremely detrimental. So while we work on

646
00:36:27,040 --> 00:36:32,560
Speaker 1: treating obesity, we are treating one epidemic obesity for sarcopenia,

647
00:36:33,080 --> 00:36:37,279
Speaker 1: which is low muscle mass and function. The dangers of

648
00:36:37,320 --> 00:36:43,480
Speaker 1: that are astronomical number one. Low muscle mass is poor

649
00:36:43,640 --> 00:36:49,640
Speaker 1: metabolic health. Number two, muscle pulls bone. When you have

650
00:36:49,800 --> 00:36:53,200
Speaker 1: low muscle mass, that is an indicator that you will

651
00:36:53,239 --> 00:36:56,840
Speaker 1: have lower bone density. We've all heard about the people

652
00:36:57,080 --> 00:37:00,400
Speaker 1: that fall and break a hip and oftentimes low muscle

653
00:37:00,440 --> 00:37:03,759
Speaker 1: mass and strength and function, which is defined as cyclopenia.

654
00:37:04,239 --> 00:37:08,600
Speaker 1: We think about as diseases of aging. They're not. We

655
00:37:08,719 --> 00:37:13,359
Speaker 1: are going to see sarcopenia as diseases of youth, and

656
00:37:13,560 --> 00:37:17,439
Speaker 1: it is terrifying and we are not ready to deal

657
00:37:17,480 --> 00:37:20,560
Speaker 1: with it. Because if the majority of the population is sedentary,

658
00:37:21,280 --> 00:37:24,600
Speaker 1: and there are two ways to stimulate muscle, which is

659
00:37:24,800 --> 00:37:27,479
Speaker 1: diet and exercise, those are the two main ways diet

660
00:37:27,480 --> 00:37:32,120
Speaker 1: and resistance training. If an individual becomes skinny fat, we

661
00:37:32,280 --> 00:37:36,000
Speaker 1: know that they have an increased risk of higher glucose,

662
00:37:36,120 --> 00:37:40,120
Speaker 1: higher triglis threads, higher insulin, all of things at the

663
00:37:40,160 --> 00:37:46,880
Speaker 1: core of Alzheimer's diabetes, cardiovascular disease, and low bone density

664
00:37:47,719 --> 00:37:51,200
Speaker 1: we have to address it because muscle. I think about

665
00:37:51,200 --> 00:37:54,200
Speaker 1: why muscle is important in kind of a three prong

666
00:37:54,400 --> 00:37:59,080
Speaker 1: bucket area. Number one muscle mass and strength. If you

667
00:37:59,080 --> 00:38:03,200
Speaker 1: are skinny fat, you probably don't have that. Number two metabolism.

668
00:38:03,560 --> 00:38:05,799
Speaker 1: If you're skinny fat, you definitely don't have that. And

669
00:38:05,920 --> 00:38:10,520
Speaker 1: number three plumbing. You need to have activity, not just

670
00:38:10,560 --> 00:38:15,480
Speaker 1: resistance training, but also cardiovascular activity to have good blood flow.

671
00:38:16,239 --> 00:38:19,680
Speaker 1: And if you don't have any of those things, then

672
00:38:20,160 --> 00:38:24,480
Speaker 1: your muscle span. You know, people talk about health span,

673
00:38:25,000 --> 00:38:29,280
Speaker 1: talk about lifespan, but it really is about muscle span.

674
00:38:30,719 --> 00:38:32,279
Speaker 3: Interesting, and you have less of that.

675
00:38:32,440 --> 00:38:34,560
Speaker 2: Yeah, I mean, but that's what's so hard about it

676
00:38:34,560 --> 00:38:37,800
Speaker 2: because you think you look healthier because we've made people

677
00:38:37,840 --> 00:38:42,040
Speaker 2: believe that healthy means like like no fat totally and

678
00:38:42,120 --> 00:38:45,720
Speaker 2: so outwardly it looks like you ticked all the boxes

679
00:38:45,719 --> 00:38:47,120
Speaker 2: and you got it right. And whether you did it

680
00:38:47,160 --> 00:38:49,239
Speaker 2: through a gop one or whether you did it just

681
00:38:49,280 --> 00:38:51,799
Speaker 2: through fasting, well, whether you're naturally built that way, like

682
00:38:52,200 --> 00:38:56,399
Speaker 2: I'm naturally skinnier, Like I'm a leaner person in ever

683
00:38:56,440 --> 00:38:59,440
Speaker 2: since I lost weight when I was a teenager, I'm

684
00:38:59,480 --> 00:39:01,839
Speaker 2: a leaner. So for me, putting a muscles hard. It's

685
00:39:01,920 --> 00:39:04,759
Speaker 2: very easy for me to naturally be skinny fat, and

686
00:39:04,840 --> 00:39:07,400
Speaker 2: it takes a lot of ever to turn that around.

687
00:39:07,960 --> 00:39:10,800
Speaker 2: But I'm glad that we're addressing it because I think

688
00:39:11,200 --> 00:39:13,560
Speaker 2: that's where it comes back to your mum wearing the

689
00:39:13,680 --> 00:39:14,480
Speaker 2: headband and the.

690
00:39:14,480 --> 00:39:16,839
Speaker 1: Salady kill me when she listens to this by.

691
00:39:17,320 --> 00:39:20,000
Speaker 2: Sorry mom, But no, it's that idea of like, yeah,

692
00:39:20,000 --> 00:39:23,200
Speaker 2: if I eat salad every day and you know, I

693
00:39:23,239 --> 00:39:26,040
Speaker 2: walk or run, I'll be fine, But I'm not actually

694
00:39:26,080 --> 00:39:28,560
Speaker 2: building any muscle because there's no resistance training.

695
00:39:28,320 --> 00:39:30,359
Speaker 1: Right, And I'm going to take it one step further. So,

696
00:39:30,560 --> 00:39:34,560
Speaker 1: the average American eats around three hundred grams of carbohydrates.

697
00:39:34,719 --> 00:39:37,360
Speaker 1: And I talked a lot about metabolism and the muscle

698
00:39:37,400 --> 00:39:40,520
Speaker 1: being the focal point, and I would argue that we

699
00:39:40,640 --> 00:39:44,880
Speaker 1: are eating out of alignment with our muscle health. So

700
00:39:45,000 --> 00:39:47,680
Speaker 1: when we are eating, if you believe muscle as this

701
00:39:47,800 --> 00:39:51,560
Speaker 1: suitcase analogy, and that is the place where carbohydrates go.

702
00:39:52,480 --> 00:39:55,600
Speaker 1: And we eat about three hundred grams of carbohydrates a

703
00:39:55,719 --> 00:40:00,160
Speaker 1: day according to the Healthy Eating Index, we are eating

704
00:40:00,280 --> 00:40:07,400
Speaker 1: ninety eight percent more refined grains processed carbohydrates than we should.

705
00:40:07,680 --> 00:40:10,320
Speaker 2: That's crazy, that's actually crazy.

706
00:40:10,520 --> 00:40:14,480
Speaker 1: The average the average No, no, so the average, the

707
00:40:14,680 --> 00:40:19,319
Speaker 1: average person is eating ninety eight percent more grains and

708
00:40:19,640 --> 00:40:23,960
Speaker 1: process foods in the show. Wow, the majority of us

709
00:40:24,040 --> 00:40:27,040
Speaker 1: are not eating fruits and vegetables. We have a low

710
00:40:27,160 --> 00:40:31,160
Speaker 1: intake of seafood and a lower intake of dairy. I mean,

711
00:40:31,239 --> 00:40:36,759
Speaker 1: the majority of individuals are eating a highly processed food diet.

712
00:40:36,760 --> 00:40:38,040
Speaker 2: That was the challenge. I was going to say, Ah,

713
00:40:38,080 --> 00:40:39,160
Speaker 2: so it's also processed.

714
00:40:39,160 --> 00:40:43,720
Speaker 1: It's highly processed, highly palatable, highly addictive. But what happens

715
00:40:43,800 --> 00:40:48,880
Speaker 1: is is muscles not prepared to be able to deal

716
00:40:48,920 --> 00:40:52,560
Speaker 1: with that. If you are sedentary, which we know based

717
00:40:52,560 --> 00:40:55,439
Speaker 1: on the statistics, most people are sedentary, and then we're

718
00:40:55,440 --> 00:41:00,520
Speaker 1: giving them highly processed foods, there is no way to

719
00:41:00,560 --> 00:41:02,840
Speaker 1: be set up for success. And I can share with

720
00:41:02,920 --> 00:41:05,760
Speaker 1: you because I know that your wife is so interested

721
00:41:05,760 --> 00:41:07,919
Speaker 1: in nutrition. I can't wait to chat with her. How

722
00:41:07,960 --> 00:41:12,080
Speaker 1: many carbohydrates one should have at the first meal, which

723
00:41:12,120 --> 00:41:15,040
Speaker 1: is breakfast, and at any additional meal, and what they

724
00:41:15,040 --> 00:41:16,840
Speaker 1: would have to earn after that, which is going to

725
00:41:16,880 --> 00:41:17,320
Speaker 1: be surprising.

726
00:41:17,400 --> 00:41:18,799
Speaker 2: Oh no, tell me now, I want to know that

727
00:41:19,080 --> 00:41:22,120
Speaker 2: I forget my wife. Sorry, right, but no, that's really

728
00:41:22,160 --> 00:41:22,680
Speaker 2: interesting to me.

729
00:41:22,760 --> 00:41:26,120
Speaker 1: Now, Yeah, because it's practical takeaways for people. Well, if

730
00:41:26,160 --> 00:41:29,440
Speaker 1: you think about glucose disposal, where it goes, what uses

731
00:41:29,480 --> 00:41:33,160
Speaker 1: carbohydrates or what uses glucose. You have your obligatory use,

732
00:41:33,160 --> 00:41:35,759
Speaker 1: which is brain and red blood cells, and then you

733
00:41:35,800 --> 00:41:39,480
Speaker 1: have your organs, and then you have your muscle. If

734
00:41:39,520 --> 00:41:44,600
Speaker 1: you are sedentary, your body is using about fifty grams

735
00:41:44,640 --> 00:41:47,880
Speaker 1: at max over a two hour period. Fifty grams of

736
00:41:47,920 --> 00:41:51,919
Speaker 1: carbohydrates at a two hour period. It's probably a little

737
00:41:51,960 --> 00:41:54,960
Speaker 1: bit lower because if you're not exercising, there's nowhere for

738
00:41:55,320 --> 00:41:59,680
Speaker 1: the glycogen to go the carbohydrates to go. Imagine fifty

739
00:41:59,719 --> 00:42:03,280
Speaker 1: ground So if anyone is listening, think about that fifty grams.

740
00:42:03,600 --> 00:42:08,480
Speaker 1: Your one process donut probably has seventy five grams of carbohydrates.

741
00:42:09,000 --> 00:42:15,719
Speaker 1: Anything above fifty can derange metabolism if you are sedentary.

742
00:42:16,000 --> 00:42:19,960
Speaker 1: So a practical takeaway would be how many carbohydrates are

743
00:42:20,000 --> 00:42:23,880
Speaker 1: you consuming? Yes, over the day, but even more important

744
00:42:24,239 --> 00:42:27,120
Speaker 1: per meal the first meal of the day. I don't

745
00:42:27,160 --> 00:42:29,120
Speaker 1: like to have my I still see patients, by the way,

746
00:42:29,840 --> 00:42:31,680
Speaker 1: my first meal of the day. I don't like to

747
00:42:31,680 --> 00:42:34,760
Speaker 1: have more than thirty five grams of carbs. Every other meal.

748
00:42:35,080 --> 00:42:37,560
Speaker 1: You know, there's no reason to go over one hundred

749
00:42:37,600 --> 00:42:39,600
Speaker 1: and thirty grams of the RDA set at one hundred

750
00:42:39,600 --> 00:42:40,800
Speaker 1: and thirty grams.

751
00:42:40,880 --> 00:42:42,600
Speaker 2: Per meal per day a day.

752
00:42:42,680 --> 00:42:44,959
Speaker 1: Yeah, per day, but really.

753
00:42:44,880 --> 00:42:48,479
Speaker 2: So you're spreading doing thirty five grams than forty five grams.

754
00:42:48,520 --> 00:42:51,280
Speaker 1: And depending on if I'm active, I'm a tiny person.

755
00:42:51,280 --> 00:42:53,680
Speaker 1: If I'm not active, I'm not having a bunch of carbohydrates.

756
00:42:54,520 --> 00:42:58,640
Speaker 1: The body requires about eighty grams a day, and we

757
00:42:58,680 --> 00:43:01,040
Speaker 1: don't have an essential carbo hyde requirement. By the way.

758
00:43:01,080 --> 00:43:03,440
Speaker 1: The body can make all it needs, but if you

759
00:43:03,480 --> 00:43:05,760
Speaker 1: were to eat it, you just have to be very

760
00:43:05,800 --> 00:43:10,160
Speaker 1: aware at how you are treating muscle help because you

761
00:43:10,239 --> 00:43:12,319
Speaker 1: do not want a derange metabolism. We know what that

762
00:43:12,320 --> 00:43:13,120
Speaker 1: does over time.

763
00:43:13,719 --> 00:43:16,600
Speaker 2: And I'm assuming obviously what's the protein intake across those

764
00:43:16,640 --> 00:43:18,080
Speaker 2: meals then for.

765
00:43:18,040 --> 00:43:21,600
Speaker 1: You, typically that first meal of the day is around

766
00:43:21,719 --> 00:43:25,800
Speaker 1: forty five grams of protein, anywhere from thirty five upwards.

767
00:43:25,800 --> 00:43:28,880
Speaker 1: If you're a bigger person, fifty grounds and the first

768
00:43:28,880 --> 00:43:30,800
Speaker 1: meal of the day, I would argue the most important.

769
00:43:31,600 --> 00:43:34,319
Speaker 1: You are coming out of an overnight fast and your

770
00:43:34,360 --> 00:43:38,680
Speaker 1: body is primed now. I also mentioned earlier that if

771
00:43:38,719 --> 00:43:42,200
Speaker 1: you are older, anything over the age of thirty five

772
00:43:42,760 --> 00:43:45,560
Speaker 1: that your muscle and it's probably a little young, but

773
00:43:45,920 --> 00:43:50,200
Speaker 1: I like picking thirty five as a cutoff marker. It's

774
00:43:50,320 --> 00:43:54,480
Speaker 1: really important to have enough protein at that first meal

775
00:43:54,520 --> 00:43:56,840
Speaker 1: because a lot of the data, I would say arguably

776
00:43:56,880 --> 00:44:00,600
Speaker 1: almost all the data for muscle holme health and muscle

777
00:44:00,600 --> 00:44:03,000
Speaker 1: protein synthesis is at that first meal of the day,

778
00:44:03,880 --> 00:44:06,680
Speaker 1: and that number should be between thirty five and fifty

779
00:44:06,680 --> 00:44:09,240
Speaker 1: five grams of protein. People are like, oh my gosh,

780
00:44:09,320 --> 00:44:13,520
Speaker 1: what is that and why? Because you want to stimulate muscle.

781
00:44:14,080 --> 00:44:17,640
Speaker 1: You are utilizing your diet, which, by the way, everybody eats.

782
00:44:18,000 --> 00:44:20,839
Speaker 1: That is the one constant one hundred percent of people

783
00:44:20,880 --> 00:44:23,920
Speaker 1: are doing it. It seems like exercise is optional, that

784
00:44:24,400 --> 00:44:29,080
Speaker 1: dietary protein is really important, and that first meal will

785
00:44:29,120 --> 00:44:34,360
Speaker 1: stimulate muscle. If carbohydrates are lower, you have an opportunity

786
00:44:34,480 --> 00:44:38,960
Speaker 1: to be more satiated. So we joke in our office

787
00:44:39,000 --> 00:44:42,760
Speaker 1: that protein is the GLP one of the macronutrient, right.

788
00:44:42,880 --> 00:44:48,160
Speaker 1: It increases these gut hormones like pyy and these hormones

789
00:44:48,280 --> 00:44:51,520
Speaker 1: that send signals to the brain and the body that

790
00:44:51,880 --> 00:44:54,440
Speaker 1: you are getting a caloric load and that you are

791
00:44:54,440 --> 00:44:59,920
Speaker 1: more satiated and Interestingly, that number in order to ste

792
00:45:00,040 --> 00:45:04,920
Speaker 1: mumulate GLP in a meaningful way is around thirty grams.

793
00:45:05,880 --> 00:45:09,319
Speaker 1: The dietary protein intake and the GLP one release is

794
00:45:09,320 --> 00:45:12,279
Speaker 1: about thirty grams. You are not chasing the ebbs and

795
00:45:12,320 --> 00:45:15,399
Speaker 1: flows of blood sugar, and you are set up for

796
00:45:15,480 --> 00:45:19,040
Speaker 1: success and less likely to grab donuts or something sweet

797
00:45:19,040 --> 00:45:23,399
Speaker 1: at that second meal, which is it's like augmenting willpower. Yeah,

798
00:45:23,960 --> 00:45:26,840
Speaker 1: and that last meal of the day is the next

799
00:45:26,880 --> 00:45:29,160
Speaker 1: most important before you're going into an overnight fast.

800
00:45:29,400 --> 00:45:30,680
Speaker 2: What would you suggest for that.

801
00:45:30,800 --> 00:45:34,200
Speaker 1: Around fifty grams of protein? People are thinking that's probably

802
00:45:34,239 --> 00:45:38,120
Speaker 1: a lot. And part of the reason people think this

803
00:45:38,200 --> 00:45:42,239
Speaker 1: recommendation is a lot is we have been trained, just

804
00:45:42,320 --> 00:45:45,600
Speaker 1: like to be trained to be focused on obesity, that

805
00:45:45,719 --> 00:45:50,120
Speaker 1: our current recommendation for protein is high. It's not. The

806
00:45:50,200 --> 00:45:54,200
Speaker 1: current recommendation for protein is set at the bare minimum

807
00:45:54,400 --> 00:45:58,920
Speaker 1: to prevent disease. That's the floor at point a grams

808
00:45:59,000 --> 00:46:01,960
Speaker 1: per kg. I don't know about you, but I'm not

809
00:46:02,040 --> 00:46:04,920
Speaker 1: looking to be at the minimum. I want to be

810
00:46:04,960 --> 00:46:08,680
Speaker 1: able to design a diet that allows for healthy muscle

811
00:46:08,760 --> 00:46:13,040
Speaker 1: aging and just aging in general. And the data would

812
00:46:13,040 --> 00:46:16,040
Speaker 1: support closer to double that. And I actually worked on

813
00:46:16,080 --> 00:46:20,240
Speaker 1: some of these early studies back in two thousand and nine.

814
00:46:20,520 --> 00:46:23,960
Speaker 1: Believe it or not, these studies started or even before that.

815
00:46:24,480 --> 00:46:27,200
Speaker 1: But these studies looked at and this is out of

816
00:46:27,200 --> 00:46:30,680
Speaker 1: Don Layman's lab, who's the og, the goat of protein metabolsm,

817
00:46:30,719 --> 00:46:32,439
Speaker 1: which is hilarious. I used to sit in the front

818
00:46:32,560 --> 00:46:36,040
Speaker 1: row and just take notes. I was that person. But anyway,

819
00:46:36,400 --> 00:46:39,200
Speaker 1: twenty years later, he's still my mentor. And we worked

820
00:46:39,239 --> 00:46:42,200
Speaker 1: on a study where it had the food Guide pyramid.

821
00:46:42,360 --> 00:46:46,239
Speaker 1: I remember that the food GUYE pyramid, which really correlated

822
00:46:46,280 --> 00:46:50,000
Speaker 1: with this rise in obesity. It was a really bad

823
00:46:50,040 --> 00:46:54,479
Speaker 1: social experiment. And the study was designed isochloric, so each

824
00:46:54,560 --> 00:47:01,240
Speaker 1: group had the same calories. They also had this same carbohydrates,

825
00:47:01,280 --> 00:47:05,920
Speaker 1: but the difference was that one group had the minimum

826
00:47:06,040 --> 00:47:10,440
Speaker 1: protein recommendation and the other group had double the protein recommendation.

827
00:47:11,520 --> 00:47:14,880
Speaker 1: And what they saw was that that those individuals that

828
00:47:14,920 --> 00:47:20,600
Speaker 1: had double the protein lost more fat mass maintained more

829
00:47:20,680 --> 00:47:25,440
Speaker 1: lean tissue than those that had the minimum amount of protein.

830
00:47:27,000 --> 00:47:30,919
Speaker 1: And so we have to acknowledge that if we want

831
00:47:30,960 --> 00:47:36,279
Speaker 1: to protect ourselves and have healthy aging, that it requires

832
00:47:36,840 --> 00:47:41,880
Speaker 1: dietary protein in a more robust amount than we are

833
00:47:41,960 --> 00:47:44,960
Speaker 1: being told, Now, yeah.

834
00:47:44,040 --> 00:47:45,839
Speaker 2: What about those A lot of people I know right

835
00:47:45,880 --> 00:47:48,880
Speaker 2: now are saying that they're struggling with and I experienced

836
00:47:48,880 --> 00:47:51,960
Speaker 2: this myself. They're struggling with some level of protein in

837
00:47:52,040 --> 00:47:55,200
Speaker 2: trake and gut health. So there seems to be something.

838
00:47:55,719 --> 00:47:59,439
Speaker 1: This is a really important conversation. It depends on where

839
00:47:59,480 --> 00:48:02,200
Speaker 1: you are getting protein, and it is a challenge for people,

840
00:48:02,239 --> 00:48:04,720
Speaker 1: and there's a lot of discussion is it animal based

841
00:48:04,800 --> 00:48:07,000
Speaker 1: or plant based. At the end of the day, it

842
00:48:07,040 --> 00:48:11,440
Speaker 1: doesn't matter. The more plant based you are, the higher

843
00:48:11,480 --> 00:48:16,480
Speaker 1: your protein need is going to be overall. So, for example,

844
00:48:17,080 --> 00:48:20,320
Speaker 1: the minimum amount of protein I would recommend for anybody

845
00:48:20,400 --> 00:48:24,080
Speaker 1: would be around one hundred grams. If an individual is

846
00:48:24,120 --> 00:48:28,080
Speaker 1: eating a more plant based diet, then with that comes

847
00:48:28,200 --> 00:48:33,799
Speaker 1: fiber and just more overall caloric load and carbohydrates. There's

848
00:48:33,880 --> 00:48:36,840
Speaker 1: absolutely nothing wrong with it, and a well designed diet

849
00:48:37,080 --> 00:48:41,200
Speaker 1: can support muscle health with a more plant based diet.

850
00:48:41,640 --> 00:48:47,439
Speaker 1: Animal based proteins have a higher biological value, they're more

851
00:48:47,480 --> 00:48:51,400
Speaker 1: easy to absorb, and they typically require a lot less

852
00:48:51,440 --> 00:48:55,520
Speaker 1: food to meet those amino acids. So when I say protein,

853
00:48:55,960 --> 00:48:58,359
Speaker 1: it's not just one thing. If we were to pick

854
00:48:58,440 --> 00:49:00,360
Speaker 1: up a back of a label and we get the

855
00:49:00,400 --> 00:49:03,719
Speaker 1: back and there is no protein in this amazing drink

856
00:49:03,719 --> 00:49:10,040
Speaker 1: which I'm about to have. What we expect to see

857
00:49:10,400 --> 00:49:15,319
Speaker 1: is just protein. So you'll see the carbohydrates. Carbohydrates might

858
00:49:15,400 --> 00:49:20,480
Speaker 1: have sugars, it might have fiber, fats, might have saturated fats,

859
00:49:20,560 --> 00:49:22,879
Speaker 1: might have unsatury fat. Maybe it has trans fats which

860
00:49:22,920 --> 00:49:24,880
Speaker 1: no one should eat. And then you get all the

861
00:49:24,880 --> 00:49:28,680
Speaker 1: way down and the last number is protein. But protein

862
00:49:28,760 --> 00:49:33,320
Speaker 1: isn't one thing. It's made up of twenty different amino acids,

863
00:49:33,680 --> 00:49:38,600
Speaker 1: all of which have various compositions depending on the food.

864
00:49:39,760 --> 00:49:45,560
Speaker 1: It is very misleading to show protein as one number. Interesting, right,

865
00:49:45,960 --> 00:49:50,160
Speaker 1: for example, if you were to think about a animal

866
00:49:50,160 --> 00:49:55,040
Speaker 1: based product, it has the most similar amino acid composition,

867
00:49:55,239 --> 00:49:58,200
Speaker 1: which these are the building blocks. There are twenty nine

868
00:49:58,200 --> 00:50:03,120
Speaker 1: of which are essential, which means we must eat those proteins.

869
00:50:03,400 --> 00:50:07,120
Speaker 1: You can't make it. And when it comes to muscle health,

870
00:50:07,640 --> 00:50:11,040
Speaker 1: we're eating for this amino acid called leucine, and it's

871
00:50:11,080 --> 00:50:13,680
Speaker 1: about two and a half grams of leucine. That's where

872
00:50:13,680 --> 00:50:16,920
Speaker 1: these numbers come from. This thirty grams, this fifty grams

873
00:50:17,320 --> 00:50:21,040
Speaker 1: because leucine triggers muscle. But there are a whole bunch

874
00:50:21,080 --> 00:50:25,120
Speaker 1: of other essential amino acids. For example, three aene for

875
00:50:25,239 --> 00:50:30,799
Speaker 1: gut health, it makes muscin. There you know, there's tryptophan,

876
00:50:31,560 --> 00:50:37,279
Speaker 1: and there are neurotransmitter precursor, there's phenylalanine, there's cysteine that

877
00:50:37,640 --> 00:50:41,480
Speaker 1: is a precursor for methionine, which is the master antioxidant

878
00:50:41,840 --> 00:50:45,359
Speaker 1: which our bodies become less efficient at making. So we're

879
00:50:45,360 --> 00:50:49,160
Speaker 1: thinking globally about protein, and we're thinking it from a

880
00:50:49,280 --> 00:50:51,960
Speaker 1: lens of muscle, which makes a lot of sense and

881
00:50:52,040 --> 00:50:55,520
Speaker 1: makes it easy. But the reality is we are turning

882
00:50:55,560 --> 00:51:00,359
Speaker 1: over around two hundred and fifty grams of protein a day.

883
00:51:00,480 --> 00:51:05,399
Speaker 1: Your body will replace itself roughly four times a year.

884
00:51:06,280 --> 00:51:10,280
Speaker 1: And why protein becomes so important is that we become

885
00:51:10,360 --> 00:51:14,799
Speaker 1: less efficient at this and that is why twofold we

886
00:51:14,840 --> 00:51:19,080
Speaker 1: need a protein diet that is higher than what we

887
00:51:19,120 --> 00:51:23,040
Speaker 1: are being told. And as we are aging, I would

888
00:51:23,120 --> 00:51:26,879
Speaker 1: argue that getting that first meal to stimulate muscle and

889
00:51:26,920 --> 00:51:30,200
Speaker 1: that last meal before we're going into an overnight fast,

890
00:51:30,360 --> 00:51:34,319
Speaker 1: just from practical application that everybody listening or watching could do,

891
00:51:35,480 --> 00:51:39,920
Speaker 1: will help protect muscle and will allow your body to

892
00:51:40,200 --> 00:51:42,600
Speaker 1: help repair and rebuild itself.

893
00:51:43,600 --> 00:51:45,920
Speaker 2: And if you're taking in that much protein, how much

894
00:51:45,920 --> 00:51:48,640
Speaker 2: do you need to be exercising in order to great question?

895
00:51:49,560 --> 00:51:51,960
Speaker 1: Great question, And what you're talking about is how do

896
00:51:52,000 --> 00:51:55,120
Speaker 1: we make protein decisions. If I was going to go

897
00:51:55,239 --> 00:51:58,160
Speaker 1: down the list of how to make protein decisions, the

898
00:51:58,200 --> 00:52:00,920
Speaker 1: first thing that I think about is age. The older

899
00:52:01,000 --> 00:52:06,400
Speaker 1: you are, the more protein you need. And then physical activity.

900
00:52:07,040 --> 00:52:10,120
Speaker 1: Believe it or not, the more physically active you are,

901
00:52:11,040 --> 00:52:15,520
Speaker 1: the less protein you need. Because it's all about muscle stimulation.

902
00:52:16,640 --> 00:52:19,760
Speaker 1: And if there's two main ways to stimulate skeletal muscle

903
00:52:20,160 --> 00:52:25,759
Speaker 1: dietary protein and exercise, primarily resistance training, which again cardiovascular

904
00:52:25,760 --> 00:52:29,000
Speaker 1: training is very important too, but you are leaning on

905
00:52:29,400 --> 00:52:34,440
Speaker 1: resistance training to improve muscle health. And then if you

906
00:52:34,480 --> 00:52:39,080
Speaker 1: are sedentary because you are not pulling the lever of exercise,

907
00:52:39,600 --> 00:52:42,800
Speaker 1: then you require more dietary protein. And then it comes

908
00:52:42,840 --> 00:52:46,360
Speaker 1: down to personal choice. Right, you can have a higher

909
00:52:46,360 --> 00:52:49,360
Speaker 1: protein diet. I prefer a higher protein diet which is

910
00:52:49,400 --> 00:52:53,160
Speaker 1: closer to one ground per pound of target body weight

911
00:52:53,520 --> 00:52:57,040
Speaker 1: for a number of reasons. Number one, it's more satiating,

912
00:52:57,719 --> 00:53:01,160
Speaker 1: it's the GLP one of nature. Number two, it has

913
00:53:01,200 --> 00:53:04,399
Speaker 1: a higher thermic effect, meaning you know, when you eat

914
00:53:04,440 --> 00:53:10,040
Speaker 1: protein it is not easy to metabolize, and it's very

915
00:53:10,080 --> 00:53:11,680
Speaker 1: important to the body. And let me say this in

916
00:53:11,719 --> 00:53:16,239
Speaker 1: a better way. When you eat dietary protein and you

917
00:53:16,320 --> 00:53:20,240
Speaker 1: begin to stimulate muscle, that is an energy expensive process.

918
00:53:20,960 --> 00:53:24,799
Speaker 1: So your body kicks in these you know, mechanisms to

919
00:53:24,840 --> 00:53:29,399
Speaker 1: begin to utilize it. And then in addition, when we're

920
00:53:29,440 --> 00:53:33,160
Speaker 1: eating a higher protein diet, we are allowing our body

921
00:53:33,320 --> 00:53:36,759
Speaker 1: to have enough amino acids. Again, it's protein is not

922
00:53:36,880 --> 00:53:40,280
Speaker 1: just one thing to do various other things like three

923
00:53:40,320 --> 00:53:42,920
Speaker 1: you know, like gut health and all these other things

924
00:53:42,920 --> 00:53:45,040
Speaker 1: that we need. And so it does come down to

925
00:53:45,080 --> 00:53:47,560
Speaker 1: personal choice. And I would argue, and this is going

926
00:53:47,640 --> 00:53:52,080
Speaker 1: to be surprising to people, that carbohydrates and fats are interchangeable.

927
00:53:52,680 --> 00:53:55,799
Speaker 1: As long as you know your target calories, then you

928
00:53:55,880 --> 00:53:58,680
Speaker 1: hate your protein need. If you're designing a diet and

929
00:53:58,800 --> 00:54:00,799
Speaker 1: it's zero point seven to one one ground per pound

930
00:54:00,840 --> 00:54:03,880
Speaker 1: target body weight, very easy. The rest of your calories

931
00:54:03,960 --> 00:54:08,520
Speaker 1: you decide. As long as you're getting enough fiber and micronutrients,

932
00:54:08,680 --> 00:54:12,520
Speaker 1: you get to pick whether it is fat or carbriadry.

933
00:54:12,560 --> 00:54:15,360
Speaker 1: So there's a lot of flexibility in how we design

934
00:54:15,440 --> 00:54:16,880
Speaker 1: a diet for optimal.

935
00:54:16,440 --> 00:54:37,120
Speaker 3: Health, which habits kill muscle gain being sedentary.

936
00:54:37,200 --> 00:54:40,360
Speaker 1: If you are sedentary, that will kill any kind of

937
00:54:40,440 --> 00:54:41,040
Speaker 1: muscle gain.

938
00:54:41,440 --> 00:54:43,440
Speaker 2: And what's the definition of being sedentary.

939
00:54:43,840 --> 00:54:46,480
Speaker 1: I would argue less than three thousand steps a day.

940
00:54:46,880 --> 00:54:50,440
Speaker 1: And it's not that it just kills your gains. You

941
00:54:50,480 --> 00:54:55,920
Speaker 1: get something called intermuscular outipus tissue. It's called imat and

942
00:54:56,200 --> 00:55:00,799
Speaker 1: imat is fat that is deposited in your muscle. Your

943
00:55:00,880 --> 00:55:05,600
Speaker 1: muscle then becomes like a marbled steak. Whether you're skinny

944
00:55:05,640 --> 00:55:08,799
Speaker 1: fat or not, there's fat in that muscle. If you

945
00:55:08,840 --> 00:55:11,400
Speaker 1: are not taking action, and it doesn't have to be

946
00:55:11,560 --> 00:55:14,440
Speaker 1: difficult action. For example, let's just say you are doing

947
00:55:14,480 --> 00:55:18,360
Speaker 1: your pushups or you are doing something to increase that flux.

948
00:55:19,239 --> 00:55:23,360
Speaker 1: That's what's really important. And that can be done anywhere anytime.

949
00:55:23,440 --> 00:55:25,560
Speaker 1: There's only one wrong way to do it, you know

950
00:55:25,600 --> 00:55:28,719
Speaker 1: what that is to not do it. That's the only way,

951
00:55:29,320 --> 00:55:32,560
Speaker 1: and so that becomes really important. Another habit that kills

952
00:55:32,600 --> 00:55:35,920
Speaker 1: your gains is to be inconsistent is to talk yourself

953
00:55:35,960 --> 00:55:38,520
Speaker 1: out of it. You know, we have to as humans

954
00:55:38,640 --> 00:55:42,160
Speaker 1: be prepared for mental friction. And you know, I still

955
00:55:42,200 --> 00:55:47,640
Speaker 1: see patients and one of the most valuable attributes of

956
00:55:47,680 --> 00:55:51,680
Speaker 1: the patients that I see that are able to become

957
00:55:51,719 --> 00:55:54,000
Speaker 1: the best at what they do. They have one attribute

958
00:55:54,000 --> 00:55:58,240
Speaker 1: in common, and they're neutral. They never get too high

959
00:55:58,680 --> 00:56:01,000
Speaker 1: and they never get too low. They don't have to

960
00:56:01,040 --> 00:56:05,759
Speaker 1: wait for motivation. They commit to something and this just

961
00:56:05,800 --> 00:56:09,719
Speaker 1: becomes their new standard. They're not always setting goals. They

962
00:56:09,880 --> 00:56:13,600
Speaker 1: become the type of person that trains, the type of

963
00:56:13,640 --> 00:56:17,359
Speaker 1: person that prioritizes their exercise. And when they do that,

964
00:56:17,440 --> 00:56:22,480
Speaker 1: they're not negotiating with themselves. They're very neutral, because you know,

965
00:56:22,560 --> 00:56:25,399
Speaker 1: this is a really interesting experience that I've seen over

966
00:56:25,520 --> 00:56:29,160
Speaker 1: years of seeing patients. I'll give you an example. I

967
00:56:29,160 --> 00:56:32,160
Speaker 1: had one patient that every year he would put on

968
00:56:32,200 --> 00:56:35,960
Speaker 1: this massive event and he would hype himself up, and

969
00:56:36,000 --> 00:56:38,200
Speaker 1: he's doing push ups before he's going on stage, and

970
00:56:38,239 --> 00:56:40,759
Speaker 1: he's listening to a lot of music, and he's you know,

971
00:56:40,960 --> 00:56:45,440
Speaker 1: overdosing caffeine. You couldn't possibly get enough. And right before

972
00:56:45,520 --> 00:56:48,279
Speaker 1: he goes out for this big talk, right at that

973
00:56:48,320 --> 00:56:51,840
Speaker 1: pinnacle of that drive, in that pursuit, he's most vulnerable.

974
00:56:51,960 --> 00:56:54,480
Speaker 1: He's thinking about the next thing that he's doing. He's

975
00:56:54,480 --> 00:56:56,960
Speaker 1: thinking about the next car he's buying. He's doing all

976
00:56:57,040 --> 00:57:03,360
Speaker 1: this risk taking drive behavior to help satisfy this dopamine urge.

977
00:57:03,760 --> 00:57:07,960
Speaker 1: That's a point of vulnerability. Right after the event, I

978
00:57:08,000 --> 00:57:09,920
Speaker 1: put my phone down, I wait for the call. The

979
00:57:09,960 --> 00:57:14,600
Speaker 1: call is DK. I'm depressed. I don't feel like working out,

980
00:57:14,960 --> 00:57:17,440
Speaker 1: I don't feel like eating well, I don't feel like

981
00:57:17,480 --> 00:57:21,360
Speaker 1: exercising or spending time with anybody. I'm feeling so depressed.

982
00:57:22,280 --> 00:57:27,680
Speaker 1: And at the lull, that is his vulnerability. And as

983
00:57:27,800 --> 00:57:30,560
Speaker 1: high as you allow yourself to go is as low

984
00:57:30,600 --> 00:57:32,720
Speaker 1: as you will fall. And why am I bringing this

985
00:57:32,800 --> 00:57:35,320
Speaker 1: up by doc? I thought we're talking about muscle and

986
00:57:35,360 --> 00:57:40,640
Speaker 1: protein and how to manage our carbohydrates. Because if consistency matters,

987
00:57:41,440 --> 00:57:46,480
Speaker 1: you have to prepare yourself for the human vulnerabilities that

988
00:57:46,560 --> 00:57:52,040
Speaker 1: are deeply predictable. You cannot be surprised by your own behavior.

989
00:57:52,200 --> 00:57:55,000
Speaker 1: You have to be able to modify those and there

990
00:57:55,040 --> 00:57:58,840
Speaker 1: are very particular ways that you can train yourself to

991
00:57:58,840 --> 00:58:02,080
Speaker 1: be more neutral. So anyway, at that lull, at that

992
00:58:02,640 --> 00:58:06,240
Speaker 1: you know troth, it takes in four months to get

993
00:58:06,280 --> 00:58:08,520
Speaker 1: back and access and you know you've you know, we

994
00:58:08,560 --> 00:58:12,040
Speaker 1: all know people that have experienced this. They get super pumped,

995
00:58:12,120 --> 00:58:14,640
Speaker 1: chasing the novelty of January first starting their new diet,

996
00:58:14,640 --> 00:58:20,920
Speaker 1: an exercise program and then crash and burn, as opposed

997
00:58:20,920 --> 00:58:27,240
Speaker 1: to the people that are steady chopping wood and carrying

998
00:58:27,320 --> 00:58:31,280
Speaker 1: water stay on their plan for years.

999
00:58:31,760 --> 00:58:33,959
Speaker 2: How does skipping meals affect muscle gain?

1000
00:58:34,360 --> 00:58:37,000
Speaker 1: Well, we want to think about how you're eating in

1001
00:58:37,000 --> 00:58:41,040
Speaker 1: a twenty four hour period, and what I would recommend

1002
00:58:41,200 --> 00:58:44,959
Speaker 1: for people is to be very consistent. Do not have

1003
00:58:45,080 --> 00:58:49,920
Speaker 1: a chaotic, erratic eating schedule, because again, protein is an

1004
00:58:50,000 --> 00:58:53,680
Speaker 1: essential macronutrient. I think that it is very important that

1005
00:58:53,760 --> 00:58:56,960
Speaker 1: you have protein every day. You don't need carbs every day.

1006
00:58:57,040 --> 00:58:59,960
Speaker 1: You can probably get away with not having fats every day,

1007
00:59:00,080 --> 00:59:04,120
Speaker 1: but dietary protein. If you are focused on protecting this

1008
00:59:04,280 --> 00:59:07,920
Speaker 1: organ of longevity, then you want to be very consistent.

1009
00:59:08,600 --> 00:59:11,960
Speaker 1: Now I get a lot of questions about fasting. Is

1010
00:59:12,000 --> 00:59:16,680
Speaker 1: fasting good? Fasting is not good or bad? But if

1011
00:59:16,760 --> 00:59:21,479
Speaker 1: your primary goal is to protect your muscle, then eating

1012
00:59:21,560 --> 00:59:24,520
Speaker 1: in an eight to nine hour window is where I

1013
00:59:24,520 --> 00:59:28,080
Speaker 1: wouldn't really go beyond that, meaning I wouldn't fast for

1014
00:59:28,120 --> 00:59:31,160
Speaker 1: twenty four hours. But again, if you are younger, you

1015
00:59:31,160 --> 00:59:33,400
Speaker 1: can get away with it. But if you know so,

1016
00:59:33,520 --> 00:59:36,640
Speaker 1: My dad is seventy four, he lives in Ecuador, and

1017
00:59:36,880 --> 00:59:41,240
Speaker 1: he will not take transportation unless it is four hours

1018
00:59:41,320 --> 00:59:43,960
Speaker 1: or less. So if he can walk there in four hours,

1019
00:59:44,360 --> 00:59:46,000
Speaker 1: which is why I never go visit him, I make

1020
00:59:46,040 --> 00:59:50,560
Speaker 1: him come here, then he'll walk it. And why do

1021
00:59:50,640 --> 00:59:53,080
Speaker 1: I say that Because he's very interested in health and wellness.

1022
00:59:53,120 --> 00:59:57,560
Speaker 1: So in his mind, if he fasts, then he's doing

1023
00:59:57,640 --> 01:00:00,360
Speaker 1: you know, he's creating hormesis and he's creating stress. And

1024
01:00:00,400 --> 01:00:04,600
Speaker 1: I'm like, Dad, you're seventy four. You shouldn't go twenty

1025
01:00:04,640 --> 01:00:09,760
Speaker 1: four hours without eating food or without eating protein because

1026
01:00:09,840 --> 01:00:12,560
Speaker 1: your body is already struggling to keep that muscle on.

1027
01:00:13,600 --> 01:00:16,720
Speaker 1: And is it okay to skip a meal here and there? Yes,

1028
01:00:17,120 --> 01:00:20,520
Speaker 1: But think about what is your structured plan and commit

1029
01:00:20,560 --> 01:00:22,600
Speaker 1: to it. You know, you don't need to do a

1030
01:00:22,600 --> 01:00:25,280
Speaker 1: lot of things, but you do have to commit to

1031
01:00:25,320 --> 01:00:28,160
Speaker 1: this area of your life so that you age well.

1032
01:00:28,440 --> 01:00:30,800
Speaker 2: Does walking ten thousand steps today build muscle?

1033
01:00:31,160 --> 01:00:32,920
Speaker 1: This is a this is a very hot topic. By

1034
01:00:32,920 --> 01:00:36,600
Speaker 1: the way, walking ten thousand steps a day is good

1035
01:00:36,600 --> 01:00:40,000
Speaker 1: for you, and that would maintain our type one muscle

1036
01:00:40,040 --> 01:00:43,640
Speaker 1: fibers type two muscle fibers, which is again when you

1037
01:00:43,680 --> 01:00:47,160
Speaker 1: see people just walking, you don't necessarily see them build muscle.

1038
01:00:47,560 --> 01:00:51,840
Speaker 1: The type two fibers. They do require resistance training. So

1039
01:00:52,000 --> 01:00:55,760
Speaker 1: will walking build and maintain those type two muscle fibers?

1040
01:00:56,120 --> 01:00:56,200
Speaker 2: No?

1041
01:00:56,920 --> 01:00:59,000
Speaker 1: Is walking great for you? Is it something that we

1042
01:00:59,080 --> 01:01:02,720
Speaker 1: have to do? Yes, but we have to become very

1043
01:01:02,760 --> 01:01:07,920
Speaker 1: intentional about building our body armor. It requires effort.

1044
01:01:08,920 --> 01:01:11,080
Speaker 2: Do pilla is in yoga account of strength training.

1045
01:01:11,600 --> 01:01:15,240
Speaker 1: They are in the strength training category and they also

1046
01:01:15,360 --> 01:01:19,520
Speaker 1: provide stretch for muscle. And it was really interesting the

1047
01:01:19,560 --> 01:01:22,920
Speaker 1: study that I had mentioned earlier, there was also an

1048
01:01:22,960 --> 01:01:25,880
Speaker 1: exercise intervention and by the way I misspoke it, their

1049
01:01:25,960 --> 01:01:30,840
Speaker 1: carbohydrates were the meals were isochloric, but the protein is

1050
01:01:30,840 --> 01:01:35,760
Speaker 1: what changed. In that study, they also added exercise and

1051
01:01:35,800 --> 01:01:38,480
Speaker 1: the exercise was just this, and this is how easy

1052
01:01:38,520 --> 01:01:41,720
Speaker 1: it is. It was five days a week of thirty

1053
01:01:41,720 --> 01:01:44,800
Speaker 1: minutes of walking and two days a week of yoga.

1054
01:01:45,320 --> 01:01:48,800
Speaker 1: Yoga involves body weight and resistance training, and it involves

1055
01:01:48,800 --> 01:01:52,200
Speaker 1: stretched to the muscle, and those people were able to

1056
01:01:52,440 --> 01:01:56,760
Speaker 1: maintain their lean body mass. It is not hard, but

1057
01:01:56,840 --> 01:01:58,320
Speaker 1: you do have to be committed and you have to

1058
01:01:58,320 --> 01:01:59,000
Speaker 1: be intentional.

1059
01:02:00,120 --> 01:02:02,040
Speaker 2: Is cardio killing people's muscle gains?

1060
01:02:03,600 --> 01:02:07,720
Speaker 1: That's a really good question. It depends, but a good

1061
01:02:07,840 --> 01:02:11,840
Speaker 1: training program has both. It has cardiovascular activity because they

1062
01:02:11,880 --> 01:02:16,280
Speaker 1: all do different things. Cardiovascularctivity is great for mitochondria, great

1063
01:02:16,360 --> 01:02:20,480
Speaker 1: for metabolism, great for maintaining this fatty acid, this fat

1064
01:02:20,760 --> 01:02:24,120
Speaker 1: fatty acid oxidation, fat burning. You know, you want muscle

1065
01:02:24,160 --> 01:02:27,520
Speaker 1: to be flexible at rest, you want muscle to burn

1066
01:02:27,560 --> 01:02:33,000
Speaker 1: fat and during things like lifting or power type activity,

1067
01:02:33,080 --> 01:02:35,720
Speaker 1: then you can switch to glucose. A lot of cardio

1068
01:02:36,440 --> 01:02:42,240
Speaker 1: is good, but also lifting weights is critical because they

1069
01:02:42,280 --> 01:02:45,440
Speaker 1: do two separate things. So I never want to be

1070
01:02:45,560 --> 01:02:48,920
Speaker 1: so dogmatic where I discourage people from doing cardiovascular activity.

1071
01:02:49,560 --> 01:02:54,120
Speaker 1: But again, if I think about muscles, impact, and exercise

1072
01:02:54,200 --> 01:02:56,520
Speaker 1: and I think about it in three buckets, I think

1073
01:02:56,520 --> 01:03:01,080
Speaker 1: about it as mass strength, and then I think about

1074
01:03:01,080 --> 01:03:05,920
Speaker 1: it as mitochondrial and metabolic health, and cardiovascular activity can

1075
01:03:06,000 --> 01:03:08,480
Speaker 1: kind of fit in there as well, but also plumbing,

1076
01:03:08,800 --> 01:03:13,200
Speaker 1: vasculature and blood flow. We recently published a study, and

1077
01:03:13,240 --> 01:03:15,720
Speaker 1: this is to get all the guy's attention. Okay, ready,

1078
01:03:16,440 --> 01:03:19,280
Speaker 1: So myself and my colleagues published a paper recently and

1079
01:03:19,360 --> 01:03:23,200
Speaker 1: it showed that the more healthy muscle mass and better

1080
01:03:23,240 --> 01:03:25,880
Speaker 1: strength you had, the greater your sexual function.

1081
01:03:27,120 --> 01:03:30,000
Speaker 2: That makes sense, I mean makes sense if.

1082
01:03:29,840 --> 01:03:32,560
Speaker 1: You are not on board for having more healthy muscle.

1083
01:03:32,960 --> 01:03:36,440
Speaker 1: Then I don't know what's going to convince you. But again,

1084
01:03:36,800 --> 01:03:41,560
Speaker 1: there are those two multiple aspects resistance training, cardiovascular activity,

1085
01:03:41,840 --> 01:03:44,480
Speaker 1: high intensity interval. And I put this in the playbook

1086
01:03:44,520 --> 01:03:47,040
Speaker 1: so people know it's called a playbook, not because it's

1087
01:03:47,040 --> 01:03:49,840
Speaker 1: a work book and not because it's a dense, heavy book.

1088
01:03:49,920 --> 01:03:53,240
Speaker 1: It's a playbook. It will show you exactly what you

1089
01:03:53,360 --> 01:03:57,800
Speaker 1: need to do to be very discerning and avoid distraction

1090
01:03:58,440 --> 01:04:01,400
Speaker 1: to take action on these things. High intensity interval training

1091
01:04:01,960 --> 01:04:04,800
Speaker 1: is great if you are short on time, and it

1092
01:04:04,840 --> 01:04:07,240
Speaker 1: can be where you're working at eighty five percent your

1093
01:04:07,320 --> 01:04:10,760
Speaker 1: VOTWO max, so you're working hard and let's say you're

1094
01:04:10,760 --> 01:04:14,320
Speaker 1: working for you can pick it forty sixty seconds and

1095
01:04:14,320 --> 01:04:18,440
Speaker 1: then sixty seconds off. You do ten minutes of this. Yeah,

1096
01:04:18,480 --> 01:04:23,920
Speaker 1: and it's very effective at improving insulin sensitivity, which is important.

1097
01:04:24,160 --> 01:04:25,840
Speaker 1: And also that muscle health.

1098
01:04:26,640 --> 01:04:30,240
Speaker 2: How to hit workouts affect women's hormones? Is there any

1099
01:04:30,240 --> 01:04:31,439
Speaker 2: correlation between the two.

1100
01:04:32,360 --> 01:04:34,640
Speaker 1: So I will say this. I'm going to say this

1101
01:04:34,680 --> 01:04:40,640
Speaker 1: in kind of two ways. Skeletal muscle is very important

1102
01:04:41,040 --> 01:04:46,440
Speaker 1: for fertility, especially when it relates to polycystico variant syndrome.

1103
01:04:46,680 --> 01:04:47,840
Speaker 2: Interesting, I didn't know that.

1104
01:04:47,800 --> 01:04:50,840
Speaker 1: Polycystico varian syndrome. And there's a few types. There's metabolic

1105
01:04:51,280 --> 01:04:55,680
Speaker 1: and then there's a you know, a brain type. But

1106
01:04:55,760 --> 01:04:59,840
Speaker 1: when you're looking at metabolic, what you're really looking at

1107
01:05:00,160 --> 01:05:06,080
Speaker 1: is twofold. It's insulin sensitivity, but also muscle health. And

1108
01:05:06,160 --> 01:05:07,960
Speaker 1: on my podcast, and I actually learned this for the

1109
01:05:07,960 --> 01:05:10,800
Speaker 1: first time. On my podcast, I interviewed one of her

1110
01:05:10,880 --> 01:05:13,120
Speaker 1: name is doctor Melanie Creede, one of the world leading

1111
01:05:13,160 --> 01:05:17,560
Speaker 1: experts in pcos. So there are ten studies on pcos

1112
01:05:17,600 --> 01:05:21,680
Speaker 1: and GLP ones and she's written two of them. And

1113
01:05:21,760 --> 01:05:24,600
Speaker 1: I was sitting down with her in my podcast and

1114
01:05:24,640 --> 01:05:29,360
Speaker 1: I said, Melanie, at what body fat percentage do we

1115
01:05:29,480 --> 01:05:34,040
Speaker 1: know that people will affect fertility? You know who's going

1116
01:05:34,120 --> 01:05:36,960
Speaker 1: to get better? Does their body fat percentage need to

1117
01:05:37,000 --> 01:05:40,560
Speaker 1: be twenty five or less? Or are they at more

1118
01:05:40,640 --> 01:05:43,880
Speaker 1: risk of never being able to conceive if they're for

1119
01:05:44,000 --> 01:05:47,080
Speaker 1: thirty five or other or over? And I'm like, what

1120
01:05:47,120 --> 01:05:49,840
Speaker 1: body fat percentage do people get better? And she said

1121
01:05:49,880 --> 01:05:52,080
Speaker 1: to me, she looks at me, she goes, Gabrielle, it's

1122
01:05:52,120 --> 01:05:56,240
Speaker 1: not a body fat percentage, it's the intermuscular aud of

1123
01:05:56,280 --> 01:06:00,440
Speaker 1: post tissue. It's the fat within the muscle percentage. The

1124
01:06:00,600 --> 01:06:05,280
Speaker 1: lower the fat in the skeletal muscle, the greater likelihood

1125
01:06:05,800 --> 01:06:08,760
Speaker 1: that we will be able to manage PCOS. Why do

1126
01:06:08,840 --> 01:06:12,520
Speaker 1: I say that, because all activity helps with the health

1127
01:06:12,600 --> 01:06:16,000
Speaker 1: of that muscle. High intensity interval training does it directly

1128
01:06:16,000 --> 01:06:20,880
Speaker 1: affect hormones? Not in that way, but it directly affects

1129
01:06:21,160 --> 01:06:25,200
Speaker 1: a woman's ability to conceive if she has PCOS. Now,

1130
01:06:25,360 --> 01:06:31,640
Speaker 1: another aspect is female athletes that have hypothalamic amenorrhea, meaning

1131
01:06:31,720 --> 01:06:34,680
Speaker 1: their brain and their ovaries are somewhat suppressed because they

1132
01:06:34,720 --> 01:06:38,440
Speaker 1: are overtraining. If a woman is overtraining and let's say

1133
01:06:38,440 --> 01:06:41,200
Speaker 1: she's doing tons of high intensity interval training or the

1134
01:06:41,320 --> 01:06:46,200
Speaker 1: volume of training is over what her body can handle,

1135
01:06:46,280 --> 01:06:50,160
Speaker 1: and let's say she's also under consuming calories, then this

1136
01:06:50,200 --> 01:06:52,400
Speaker 1: will negatively impact her hormones.

1137
01:06:52,880 --> 01:06:54,680
Speaker 2: But that must be like a really expence.

1138
01:06:54,760 --> 01:06:59,520
Speaker 1: Yeah, and I think no. And we cannot discourage people

1139
01:07:00,080 --> 01:07:05,960
Speaker 1: to avoid training because of mechanistic data, right, We have

1140
01:07:06,000 --> 01:07:08,160
Speaker 1: to really think what do we see in clinical practice?

1141
01:07:08,280 --> 01:07:10,920
Speaker 2: Yeah, well, we look through about athletes here like people do, and.

1142
01:07:11,200 --> 01:07:14,840
Speaker 1: That's not the population that we're looking to. It's much

1143
01:07:14,880 --> 01:07:17,800
Speaker 1: more important to have a healthy muscle tissue than it

1144
01:07:17,880 --> 01:07:21,640
Speaker 1: is to think about training in extremes and if anything,

1145
01:07:22,600 --> 01:07:24,880
Speaker 1: and the same thing goes for men. The more healthy

1146
01:07:25,480 --> 01:07:29,440
Speaker 1: muscle a guy has and the activities he engages to

1147
01:07:29,760 --> 01:07:32,320
Speaker 1: have that the more healthyest sperm is going to be,

1148
01:07:32,600 --> 01:07:35,000
Speaker 1: the more healthy his sexual function is going to be.

1149
01:07:35,560 --> 01:07:40,160
Speaker 1: Is it going to affect him negatively? Now? So again,

1150
01:07:40,240 --> 01:07:43,200
Speaker 1: it's very careful. I'm very careful as to how we

1151
01:07:43,240 --> 01:07:45,240
Speaker 1: approach it. It's all about the context.

1152
01:07:46,720 --> 01:07:51,240
Speaker 2: Is there any negative apart from that extreme? Is there

1153
01:07:51,280 --> 01:07:54,440
Speaker 2: any negative impact of building muscle?

1154
01:07:54,800 --> 01:08:00,400
Speaker 1: I can't think of one negative. In fact, your vibe

1155
01:08:00,440 --> 01:08:06,080
Speaker 1: ability against all cause mortality, all cause disease, your ability

1156
01:08:06,120 --> 01:08:10,080
Speaker 1: to survive will be greater the more muscle mass you have.

1157
01:08:10,440 --> 01:08:14,360
Speaker 1: We cannot say that for any other organ system. This

1158
01:08:14,400 --> 01:08:18,439
Speaker 1: is an organ system and it's it is the one

1159
01:08:18,520 --> 01:08:21,599
Speaker 1: that we have voluntary control over that we can actually

1160
01:08:21,680 --> 01:08:24,920
Speaker 1: add to. You can't really add to your kidneys. You

1161
01:08:24,920 --> 01:08:29,719
Speaker 1: can't really add to your thyroid or your lungs physical tissue.

1162
01:08:30,240 --> 01:08:33,559
Speaker 1: You might be able to add physical tissue to your heart,

1163
01:08:33,600 --> 01:08:36,519
Speaker 1: but you don't want to add too much. And it's

1164
01:08:36,520 --> 01:08:39,719
Speaker 1: going to be very difficult to add too much physical

1165
01:08:39,720 --> 01:08:43,240
Speaker 1: tissue through training. And I'm not talking about the extremes.

1166
01:08:43,280 --> 01:08:47,559
Speaker 1: I'm not talking about you know, hormone use. And again

1167
01:08:47,600 --> 01:08:50,720
Speaker 1: we are not talking about extremes. If you want to

1168
01:08:50,960 --> 01:08:53,800
Speaker 1: live long, and there are stated to support the stronger

1169
01:08:53,880 --> 01:08:56,320
Speaker 1: you are in midlife, you have a two and a

1170
01:08:56,360 --> 01:09:00,160
Speaker 1: half times greater chances of living to one hundred. If

1171
01:09:00,160 --> 01:09:03,720
Speaker 1: you are in the weakest quartile, you have a much

1172
01:09:03,800 --> 01:09:05,439
Speaker 1: higher likelihood of dying.

1173
01:09:05,760 --> 01:09:10,120
Speaker 2: Yeah, when should people consider creatine in their diet?

1174
01:09:10,479 --> 01:09:11,200
Speaker 1: Whenever they want?

1175
01:09:11,479 --> 01:09:14,720
Speaker 2: Okay, so you don't have to have a workout level, Laura.

1176
01:09:14,760 --> 01:09:17,760
Speaker 1: No, And it's very difficult to eat enough creatine. So

1177
01:09:17,840 --> 01:09:21,439
Speaker 1: creatine comes primarily in red meat. You're even if you

1178
01:09:21,479 --> 01:09:25,920
Speaker 1: eat a ton, I think for one pound of red meat,

1179
01:09:25,960 --> 01:09:29,320
Speaker 1: you might get half a gram of creatine. That's not enough.

1180
01:09:29,479 --> 01:09:33,920
Speaker 1: And the data, the data supports between three and five

1181
01:09:33,920 --> 01:09:36,360
Speaker 1: grams of creatine for women, probably closer to five for

1182
01:09:36,520 --> 01:09:41,880
Speaker 1: muscle and for men also closer to five. But for

1183
01:09:41,960 --> 01:09:45,519
Speaker 1: brain health between ten and twelve grams of creating.

1184
01:09:46,040 --> 01:09:47,400
Speaker 2: Oh, I didn't know that.

1185
01:09:47,439 --> 01:09:50,840
Speaker 1: And also creatine is one of the OG supplements that's

1186
01:09:50,880 --> 01:09:54,520
Speaker 1: been studied for decades, very safe.

1187
01:09:54,680 --> 01:09:56,800
Speaker 2: That's great to I didn't know it's impact on the

1188
01:09:56,800 --> 01:09:59,920
Speaker 2: brain at all. So obviously you're into a supplement.

1189
01:10:00,280 --> 01:10:03,479
Speaker 1: I love supplement, yes, but I'm very particular. I have

1190
01:10:03,520 --> 01:10:05,960
Speaker 1: a handful of supplements that I love. Do you want

1191
01:10:05,960 --> 01:10:06,280
Speaker 1: to hear them?

1192
01:10:06,360 --> 01:10:06,880
Speaker 2: Yeah? Please.

1193
01:10:07,320 --> 01:10:10,679
Speaker 1: Creatin is great. The older you are, the more benefit

1194
01:10:10,720 --> 01:10:14,680
Speaker 1: you'll likely have from those higher amounts of creating. For

1195
01:10:14,720 --> 01:10:18,519
Speaker 1: brain function, I think fish oil is really important, Omega

1196
01:10:18,560 --> 01:10:21,920
Speaker 1: three fatty acids, there's good data to support for brain function,

1197
01:10:22,240 --> 01:10:25,120
Speaker 1: and there might even be some extra benefit for women.

1198
01:10:26,000 --> 01:10:30,880
Speaker 1: Eu Lithina is a very interesting compound and what it

1199
01:10:30,920 --> 01:10:33,559
Speaker 1: is is a post biotics, so roughly forty percent of

1200
01:10:33,560 --> 01:10:37,280
Speaker 1: people can't make it. And it comes from pomegranate, so

1201
01:10:37,439 --> 01:10:40,880
Speaker 1: your body breaks down or the bacteria, the bugs in

1202
01:10:40,920 --> 01:10:45,000
Speaker 1: your body break down pomegranate and one of the post

1203
01:10:45,040 --> 01:10:47,920
Speaker 1: biotics within that. And it could be pomegranate, it could

1204
01:10:47,920 --> 01:10:52,080
Speaker 1: be walnut. Your body requires this enzyme and somewhat of

1205
01:10:52,080 --> 01:10:56,000
Speaker 1: a complicated process to get eurolithana and Euithina is a

1206
01:10:56,000 --> 01:11:00,519
Speaker 1: compound that is produced in the gut or you can

1207
01:11:00,560 --> 01:11:03,080
Speaker 1: take it. You know, again, only forty percent of people

1208
01:11:03,200 --> 01:11:07,920
Speaker 1: can actually produce it in their gut. Affects mitochondrial health.

1209
01:11:08,840 --> 01:11:11,320
Speaker 1: It helps with mitophagy, which is the cleaning out of

1210
01:11:11,479 --> 01:11:14,960
Speaker 1: old mitochondria. But there's also randomized control trials and there's

1211
01:11:15,000 --> 01:11:19,439
Speaker 1: a ton of clinical data. The kind of of eu

1212
01:11:19,520 --> 01:11:22,160
Speaker 1: lithinae I use is from a company called Timeline, because

1213
01:11:22,160 --> 01:11:25,839
Speaker 1: they have randomized control trials. They have decades of research

1214
01:11:26,280 --> 01:11:31,960
Speaker 1: that show this form of your lithinae improves endurance, strength

1215
01:11:32,880 --> 01:11:36,760
Speaker 1: and mitochondrial health outside of exercise. So all of those

1216
01:11:36,800 --> 01:11:39,800
Speaker 1: things that we were talking about with exercise. You combine

1217
01:11:39,840 --> 01:11:44,760
Speaker 1: this with exercise, and it supports healthy mitochondrial function, which

1218
01:11:44,800 --> 01:11:48,880
Speaker 1: again I very particular about the supplements that I use

1219
01:11:49,000 --> 01:11:51,400
Speaker 1: because there's so many out there and you want to

1220
01:11:51,439 --> 01:11:54,000
Speaker 1: have good data. Yeah, okay, have more for you, please.

1221
01:11:54,080 --> 01:11:58,320
Speaker 1: Beta hydroxy buttery a keytone. It can preserve muscle mass,

1222
01:11:58,400 --> 01:12:00,559
Speaker 1: or some data that it can preserve muscle mass, but

1223
01:12:00,640 --> 01:12:04,439
Speaker 1: also incredible for brain function. And I think as people age,

1224
01:12:04,840 --> 01:12:07,200
Speaker 1: and you know when women are going through perimenopause and

1225
01:12:07,560 --> 01:12:09,800
Speaker 1: they don't quite know that they're going through it, their

1226
01:12:09,840 --> 01:12:15,520
Speaker 1: brain function suffers. Key tones are amazing. Vitamin D, magnesium,

1227
01:12:16,360 --> 01:12:18,400
Speaker 1: and I think that I've an approaching shake. I love

1228
01:12:18,400 --> 01:12:21,360
Speaker 1: approaching shake, and that's it.

1229
01:12:21,360 --> 01:12:24,000
Speaker 2: It's not that many. Yeah, it's not too bad. I've

1230
01:12:24,040 --> 01:12:26,080
Speaker 2: seen a massive difference in my life since I started

1231
01:12:26,439 --> 01:12:28,760
Speaker 2: consistently taking supplements. Everyon's always like, do you think it's

1232
01:12:28,760 --> 01:12:31,280
Speaker 2: a placibo? Do you think this? And I'm like no,

1233
01:12:31,360 --> 01:12:33,439
Speaker 2: because I'm just taking what I'm recommended, and so I

1234
01:12:33,479 --> 01:12:35,880
Speaker 2: wouldn't even know what the perceibo would do. I just

1235
01:12:36,000 --> 01:12:38,759
Speaker 2: know that I don't get tired as much. My recovery

1236
01:12:38,840 --> 01:12:41,639
Speaker 2: is great. I feel alert and present throughout the day.

1237
01:12:41,680 --> 01:12:44,960
Speaker 2: I sleep well. You know. It's whereas there was a

1238
01:12:45,040 --> 01:12:46,960
Speaker 2: point where even though I was sleeping well and working

1239
01:12:46,960 --> 01:12:49,320
Speaker 2: on eating right, I was still feeling fatigued. I was

1240
01:12:49,320 --> 01:12:52,400
Speaker 2: still feeling low energy. And supplements have made such a

1241
01:12:52,400 --> 01:12:54,000
Speaker 2: big difference on that. So I'm a big fan of them.

1242
01:12:54,120 --> 01:12:55,400
Speaker 1: It's been the biggest one for you.

1243
01:12:55,680 --> 01:12:58,479
Speaker 2: Vimin D was huge for me and huge the Omega

1244
01:12:58,479 --> 01:13:01,479
Speaker 2: threes were huge for me. Creating has been great for me,

1245
01:13:01,680 --> 01:13:03,639
Speaker 2: like those those three have been game changes.

1246
01:13:03,760 --> 01:13:06,880
Speaker 1: So you know, there are vitamin D receptors on skeletal muscle. Yes,

1247
01:13:07,160 --> 01:13:09,280
Speaker 1: And when I was so, I worked in I did

1248
01:13:09,280 --> 01:13:12,840
Speaker 1: my fellowship in nutritional sciences and geriatrics, and one of

1249
01:13:12,880 --> 01:13:16,320
Speaker 1: the things that we would see is falls right, someone falls,

1250
01:13:16,800 --> 01:13:20,519
Speaker 1: It can be devastating for people, and so we would

1251
01:13:20,520 --> 01:13:24,200
Speaker 1: always test vitamin D and one of the working hypotheses

1252
01:13:24,240 --> 01:13:27,000
Speaker 1: at the time was that the vitamin D receptors on

1253
01:13:27,120 --> 01:13:30,120
Speaker 1: the muscles, if someone was deficient, it would contribute to

1254
01:13:30,160 --> 01:13:32,120
Speaker 1: false I mean, I just thought that was my one.

1255
01:13:32,160 --> 01:13:34,639
Speaker 2: Yeah, and that's so scary. Is get older? Yes, it's

1256
01:13:34,680 --> 01:13:37,400
Speaker 2: so scary. Yeah, it's And that's what I mean by

1257
01:13:37,400 --> 01:13:40,960
Speaker 2: the recovery piece too, because I think everyone knows it.

1258
01:13:41,040 --> 01:13:43,280
Speaker 2: Like now, if I roll my ankle, it's going to

1259
01:13:43,320 --> 01:13:45,200
Speaker 2: take a bit longer if I'm not figuring it out

1260
01:13:45,240 --> 01:13:46,840
Speaker 2: to recover than it did when you were a kid.

1261
01:14:03,640 --> 01:14:07,120
Speaker 2: There's such a big rise of protein ice creams, protein cereal,

1262
01:14:07,200 --> 01:14:09,160
Speaker 2: protein chips. Do those even count?

1263
01:14:09,439 --> 01:14:13,559
Speaker 1: That's a really astute point. I would say, you don't

1264
01:14:13,640 --> 01:14:17,000
Speaker 1: want just extra calories. And a better way to think

1265
01:14:17,040 --> 01:14:20,680
Speaker 1: about things is how do we eat whole foods and

1266
01:14:20,840 --> 01:14:24,040
Speaker 1: understand where we're getting our protein. So a high quality

1267
01:14:24,040 --> 01:14:27,679
Speaker 1: protein source could be whey. Again, a lot of those

1268
01:14:27,760 --> 01:14:30,640
Speaker 1: ice creams are coming from whey. Could it be a

1269
01:14:30,760 --> 01:14:34,360
Speaker 1: rice pea blend or a soy protein. Could it be

1270
01:14:34,520 --> 01:14:38,880
Speaker 1: from fish or chicken or eggs or dairy, And that's

1271
01:14:38,960 --> 01:14:41,920
Speaker 1: kind of how I would bucket our protein. Yeah, and

1272
01:14:41,960 --> 01:14:45,160
Speaker 1: then I think about carbohydrates, right, so you can also

1273
01:14:45,240 --> 01:14:47,680
Speaker 1: get protein and rice and beans. But the reality is

1274
01:14:48,080 --> 01:14:51,960
Speaker 1: it's a very high chloric load, and so we just

1275
01:14:52,000 --> 01:14:55,880
Speaker 1: want to be very careful. But adding extra protein with

1276
01:14:56,240 --> 01:15:01,080
Speaker 1: just extra calories, I think, is now we're just diluting message.

1277
01:15:01,240 --> 01:15:03,920
Speaker 1: I mean, if you're going to have your carbohydrate, have

1278
01:15:04,000 --> 01:15:07,000
Speaker 1: your carbohydrate, but what kind of quality, what kind of

1279
01:15:07,160 --> 01:15:12,080
Speaker 1: source is that protein coming from? And again it confuses

1280
01:15:12,120 --> 01:15:16,040
Speaker 1: people because now it's almost it's like that next shiny object.

1281
01:15:16,880 --> 01:15:19,960
Speaker 1: Humans are predictable, and I think if we bring into

1282
01:15:20,080 --> 01:15:24,960
Speaker 1: perspective our predictability, we love novelty. Oh my gosh, this

1283
01:15:25,040 --> 01:15:27,639
Speaker 1: is so novel. There is protein ice cream, which, by

1284
01:15:27,640 --> 01:15:29,719
Speaker 1: the way, I love the idea of protein ice cream.

1285
01:15:30,400 --> 01:15:33,639
Speaker 1: I actually I have a recipe for protein ice cream

1286
01:15:33,680 --> 01:15:36,960
Speaker 1: in my book, but it comes from away protein shake.

1287
01:15:38,120 --> 01:15:41,840
Speaker 1: It's amazing. But I don't need chips with protein. I

1288
01:15:41,880 --> 01:15:45,320
Speaker 1: don't need protein in my ketchup. I just, man, I'm

1289
01:15:45,360 --> 01:15:48,280
Speaker 1: trying to cut back as it is, and that is

1290
01:15:48,400 --> 01:15:52,160
Speaker 1: really important that we have to recognize that we are

1291
01:15:52,280 --> 01:15:55,680
Speaker 1: chasing novelty. And you know, as I've been thinking about this,

1292
01:15:55,720 --> 01:15:58,599
Speaker 1: a lot. You know, how did we get so off base?

1293
01:15:59,560 --> 01:16:02,800
Speaker 1: And you bring up a good point. You know, have

1294
01:16:02,880 --> 01:16:04,519
Speaker 1: you ever heard of the Lucky diet? I think this

1295
01:16:04,640 --> 01:16:06,920
Speaker 1: is like nineteen twenty or nineteen forty. Of course you

1296
01:16:06,920 --> 01:16:11,800
Speaker 1: haven't because it's terrible. It's smoking lucky cigarettes. Lucky cigarettes

1297
01:16:12,520 --> 01:16:17,280
Speaker 1: was a diet plan that people recommended to lose weight.

1298
01:16:17,920 --> 01:16:19,800
Speaker 1: And then, of course we've all heard of fen fen.

1299
01:16:19,880 --> 01:16:23,599
Speaker 1: There were amphetamines, and then there's the cabbage soup diet

1300
01:16:23,840 --> 01:16:27,040
Speaker 1: and the grapefruit diet, and then the wine and egg diet.

1301
01:16:27,040 --> 01:16:28,240
Speaker 1: Have you ever heard of that? I had never heard

1302
01:16:28,280 --> 01:16:30,960
Speaker 1: of that one. It's two eggs and a glass of

1303
01:16:31,000 --> 01:16:35,800
Speaker 1: wine for every meal. What it's bananas with eggs? I

1304
01:16:35,840 --> 01:16:37,840
Speaker 1: mean eggs, right, But like you pair when you go

1305
01:16:37,840 --> 01:16:40,919
Speaker 1: to school, you pair that with wine. My whole point

1306
01:16:41,200 --> 01:16:44,960
Speaker 1: is that we are primed to chase novelty, but we

1307
01:16:45,160 --> 01:16:48,479
Speaker 1: already have innovation. In this podcast, you and I have

1308
01:16:48,560 --> 01:16:53,439
Speaker 1: talked about foundational scientific principles that we can count on.

1309
01:16:54,400 --> 01:16:57,960
Speaker 1: You know, when I think about the biological drive for protein,

1310
01:16:58,560 --> 01:17:01,680
Speaker 1: humans have a biological drive. Deed, about twenty percent of

1311
01:17:01,720 --> 01:17:04,639
Speaker 1: our diet in protein. You know, decades ago it was higher,

1312
01:17:05,160 --> 01:17:09,400
Speaker 1: but we have again a biological drive for these amino acids.

1313
01:17:09,920 --> 01:17:13,639
Speaker 1: And when we begin to dilute our food source, which

1314
01:17:13,720 --> 01:17:16,280
Speaker 1: all these processed food sources, you know, I consider this

1315
01:17:16,320 --> 01:17:21,120
Speaker 1: a dilution of dietary protein. We feed on these highly

1316
01:17:21,160 --> 01:17:25,320
Speaker 1: processed foods to get our amino acids. But look at

1317
01:17:25,920 --> 01:17:29,519
Speaker 1: when we are aware of something we can recognize. Hey man,

1318
01:17:29,560 --> 01:17:31,720
Speaker 1: am I falling for that? Or do I need to

1319
01:17:31,720 --> 01:17:35,559
Speaker 1: be discerning? Because at the bottom rung of health and

1320
01:17:35,600 --> 01:17:40,760
Speaker 1: wellness is the ability to discern good information from not

1321
01:17:40,840 --> 01:17:46,120
Speaker 1: good information, right choice, and right action. And again, all

1322
01:17:46,160 --> 01:17:48,840
Speaker 1: you asked me simply was protein ice cream. And now

1323
01:17:48,840 --> 01:17:52,920
Speaker 1: I've gone on this tangent lot about novelty, and I

1324
01:17:53,040 --> 01:17:55,559
Speaker 1: want to just bring this back, is that we already

1325
01:17:55,600 --> 01:17:59,519
Speaker 1: have innovation. We have good science and innovation to know

1326
01:18:00,439 --> 01:18:04,080
Speaker 1: that we can create a diet based on protein because

1327
01:18:04,080 --> 01:18:07,599
Speaker 1: that protects muscle, helps as we age, doesn't matter if

1328
01:18:07,600 --> 01:18:10,679
Speaker 1: it's plant or animal, And this is how we structure it. Yeah,

1329
01:18:10,760 --> 01:18:14,400
Speaker 1: and then your carbohydrates or your fat, it's your choice.

1330
01:18:15,080 --> 01:18:18,360
Speaker 1: But if we are still out there chasing the next thing,

1331
01:18:19,240 --> 01:18:22,880
Speaker 1: it is going to further divert our attention, yes, from

1332
01:18:22,920 --> 01:18:25,200
Speaker 1: doing and having that next right meal.

1333
01:18:25,439 --> 01:18:29,800
Speaker 2: Yes, Well, to me, it's just the manufacturers trying to

1334
01:18:29,800 --> 01:18:33,360
Speaker 2: stay relevant to the healthy consumer. So they see that

1335
01:18:33,560 --> 01:18:36,599
Speaker 2: people are becoming healthier or wanting to skew this way,

1336
01:18:37,160 --> 01:18:39,400
Speaker 2: and they just want to keep you eating processed foods,

1337
01:18:39,400 --> 01:18:41,800
Speaker 2: and they'll throw the word protein on it. They'll throw

1338
01:18:41,880 --> 01:18:43,800
Speaker 2: whatever word they want on it, the low fat, the

1339
01:18:43,880 --> 01:18:46,360
Speaker 2: less fat, the whatever, so that you go and buy

1340
01:18:46,400 --> 01:18:48,040
Speaker 2: it and it makes you feel, oh, yeah, great, I'm

1341
01:18:48,080 --> 01:18:48,559
Speaker 2: being healthy.

1342
01:18:48,640 --> 01:18:49,040
Speaker 1: That's right.

1343
01:18:49,080 --> 01:18:52,000
Speaker 2: You're still eating something fried, You're still adding the extra calories.

1344
01:18:52,280 --> 01:18:55,360
Speaker 2: It's not a natural source. It's still highly protested, it's

1345
01:18:55,439 --> 01:18:57,200
Speaker 2: packaged all the rest of it.

1346
01:18:57,200 --> 01:18:59,679
Speaker 1: It's marketed. Well, yeah it is, and can I share

1347
01:18:59,680 --> 01:19:05,000
Speaker 1: with you? Okay, So, whole foods are considered a commodity.

1348
01:19:05,800 --> 01:19:09,920
Speaker 1: That is almonds, that's dairy, that's beef, that's chicken, any

1349
01:19:10,040 --> 01:19:15,360
Speaker 1: whole food. Soy, they are under this what's called the USDA,

1350
01:19:15,640 --> 01:19:18,080
Speaker 1: and they have checkof so a certain amount of the

1351
01:19:18,120 --> 01:19:23,160
Speaker 1: budget goes towards marketing. But because they are regulated by

1352
01:19:23,160 --> 01:19:30,160
Speaker 1: the USDA, almonds or beef or milk cannot say they

1353
01:19:30,160 --> 01:19:34,200
Speaker 1: are a better source of protein from a highly processed

1354
01:19:34,560 --> 01:19:39,280
Speaker 1: protein source in chips, whereas this chip could say this

1355
01:19:39,439 --> 01:19:41,800
Speaker 1: is the best source of protein ever, or they could

1356
01:19:41,800 --> 01:19:43,439
Speaker 1: say whatever they want as long as they don't make

1357
01:19:43,479 --> 01:19:46,160
Speaker 1: a disease claim. They could say it's a better source

1358
01:19:46,200 --> 01:19:49,559
Speaker 1: of protein for you. Then I don't know beef, but

1359
01:19:49,840 --> 01:19:56,559
Speaker 1: beef or any commodity cannot defend itself. And so we

1360
01:19:56,640 --> 01:20:00,920
Speaker 1: have to recognize that the total marketing budget for these commodities,

1361
01:20:00,960 --> 01:20:03,599
Speaker 1: these whole foods wrought last time I checked with seven

1362
01:20:03,680 --> 01:20:08,320
Speaker 1: hundred and fifty thousand total collectively, Whereas one company like

1363
01:20:08,360 --> 01:20:11,479
Speaker 1: PepsiCo that you know owns a bunch of others and

1364
01:20:11,520 --> 01:20:14,320
Speaker 1: makes a lot of processed foods that can slap protein

1365
01:20:14,360 --> 01:20:18,800
Speaker 1: on the label, has a marketing budget of almost two

1366
01:20:19,400 --> 01:20:26,360
Speaker 1: billion dollars and they are allowed because it's regulated under

1367
01:20:26,520 --> 01:20:29,200
Speaker 1: this because it's a processed food under a different jurisdiction,

1368
01:20:30,120 --> 01:20:35,360
Speaker 1: can make claims that whole foods can't. Whoa and you

1369
01:20:35,400 --> 01:20:39,639
Speaker 1: can imagine for the consumer, what is a consumer to do.

1370
01:20:41,000 --> 01:20:45,439
Speaker 1: The consumer is getting a story that you know, this

1371
01:20:45,479 --> 01:20:48,640
Speaker 1: whole food is bad for you, eat this process one instead,

1372
01:20:49,640 --> 01:20:52,719
Speaker 1: when at the end of the day, it's a marketing

1373
01:20:52,800 --> 01:20:58,479
Speaker 1: budget that is allowed to have flexibility in the story

1374
01:20:58,479 --> 01:20:59,519
Speaker 1: that is being promoted.

1375
01:21:00,520 --> 01:21:02,599
Speaker 2: I mean, seven hundred thousand versus two billion.

1376
01:21:03,080 --> 01:21:08,240
Speaker 1: Come on. And also, you know milk can't be disparaging

1377
01:21:08,280 --> 01:21:12,880
Speaker 1: against almond juice, whereas milk is a highly bioavailable form

1378
01:21:12,920 --> 01:21:16,679
Speaker 1: of calcium vitamin you know, has vitamin dane. It great

1379
01:21:16,720 --> 01:21:20,960
Speaker 1: for kids and bones versus say oat milk. It's just

1380
01:21:21,040 --> 01:21:26,000
Speaker 1: not it's who it affects. It affects our children. The

1381
01:21:26,120 --> 01:21:29,559
Speaker 1: messaging affects our children. And again, humans are very good

1382
01:21:29,560 --> 01:21:32,920
Speaker 1: at locking onto something they hear. They hear and it

1383
01:21:32,960 --> 01:21:38,320
Speaker 1: creates a cognitive bias for their life decades later. And

1384
01:21:38,360 --> 01:21:41,679
Speaker 1: you and I were chatting before that it's so much

1385
01:21:41,720 --> 01:21:44,439
Speaker 1: easier to build good habits when you were.

1386
01:21:44,360 --> 01:21:46,840
Speaker 3: Young, Yeah, absolutely, then spend.

1387
01:21:46,600 --> 01:21:48,919
Speaker 1: Forty years trying to undo bad habits.

1388
01:21:49,840 --> 01:21:52,000
Speaker 2: Yeah, I loved, I was saying to Gabriel. She showed

1389
01:21:52,040 --> 01:21:54,639
Speaker 2: me this wonderful video of a husband doing push ups

1390
01:21:54,640 --> 01:21:57,439
Speaker 2: with that son and he's four years old, and I

1391
01:21:57,479 --> 01:22:00,400
Speaker 2: was just watching that, going, that's it. That's going to

1392
01:22:00,479 --> 01:22:03,080
Speaker 2: do what their parents do at that age. They see

1393
01:22:03,560 --> 01:22:05,320
Speaker 2: he sees his dad working out, I sees his mom

1394
01:22:05,360 --> 01:22:07,760
Speaker 2: working out. That's what he wants to do. And there

1395
01:22:07,760 --> 01:22:10,519
Speaker 2: he is doing pushups and showing his muscles and in

1396
01:22:10,520 --> 01:22:13,599
Speaker 2: a really cute, adorable way that that isn't like he's

1397
01:22:13,600 --> 01:22:15,600
Speaker 2: addicted to it or that he's being forced to do it.

1398
01:22:15,760 --> 01:22:17,880
Speaker 2: You know, just this really sweet. And I look at

1399
01:22:17,880 --> 01:22:20,400
Speaker 2: that and go, yeah, I was never exposed to that

1400
01:22:20,439 --> 01:22:23,120
Speaker 2: growing up, and so it took me intol my thirties

1401
01:22:23,520 --> 01:22:25,120
Speaker 2: to really take control of my health. And I think

1402
01:22:25,120 --> 01:22:28,160
Speaker 2: there's a difference between a reminder and your kids watching

1403
01:22:28,200 --> 01:22:30,840
Speaker 2: you do it. So everyone's parents can say you should

1404
01:22:30,840 --> 01:22:32,479
Speaker 2: be healthy, you should do this, but like when you

1405
01:22:32,479 --> 01:22:34,559
Speaker 2: see your parents work out and you want to do

1406
01:22:34,600 --> 01:22:37,400
Speaker 2: it with them, there's something beautiful of it and.

1407
01:22:37,280 --> 01:22:40,400
Speaker 1: It becomes a way of life. Yeah, my kids love

1408
01:22:40,520 --> 01:22:45,240
Speaker 1: to lift. I have my kettlebells and they have their kettlebells, right,

1409
01:22:45,439 --> 01:22:48,760
Speaker 1: and it's hilarious. Me cold plunge and my son likes

1410
01:22:48,800 --> 01:22:50,960
Speaker 1: to cold plunge. I mean he like jumps in and out.

1411
01:22:51,560 --> 01:22:53,360
Speaker 1: But he and you ask him, I it's called in

1412
01:22:53,479 --> 01:22:55,600
Speaker 1: our colplund is set at fifty degrees so it's not

1413
01:22:55,640 --> 01:22:58,519
Speaker 1: that cold. And he jumps in, dunks his body and

1414
01:22:58,600 --> 01:23:00,840
Speaker 1: jumps out and we're like, is that cold than My

1415
01:23:00,880 --> 01:23:04,920
Speaker 1: son's name is Leonidas. He's like, nope, not call Yeah,

1416
01:23:04,920 --> 01:23:08,599
Speaker 1: I mean it is. It's we're building resilient humans. And

1417
01:23:08,640 --> 01:23:11,560
Speaker 1: it does start with the messages that we send ourselves,

1418
01:23:12,160 --> 01:23:15,760
Speaker 1: because I think that again, we're talking about protein and

1419
01:23:15,800 --> 01:23:19,879
Speaker 1: we're talking about muscle, and we're talking about them almost

1420
01:23:19,960 --> 01:23:23,840
Speaker 1: disembodied from actually who we are as humans. And this

1421
01:23:24,000 --> 01:23:28,280
Speaker 1: muscle centric message is not about working out, it's about

1422
01:23:28,680 --> 01:23:33,519
Speaker 1: building strong, more resilient humans. And it's not just doing

1423
01:23:33,600 --> 01:23:36,080
Speaker 1: it in your mind, and it's not just doing in

1424
01:23:36,120 --> 01:23:40,840
Speaker 1: your body, but this bi directional relationship of becoming a

1425
01:23:41,000 --> 01:23:46,120
Speaker 1: more capable human because we need more of them.

1426
01:23:46,240 --> 01:23:50,280
Speaker 2: Yeah. Absolutely, I love that doctor Gabriell lyon the books

1427
01:23:50,280 --> 01:23:52,960
Speaker 2: called the Forever Strong Playbook. Truly, what a masterclass. You

1428
01:23:53,280 --> 01:23:56,240
Speaker 2: gave me. So many breakthroughs today and connections that I've

1429
01:23:56,240 --> 01:23:58,839
Speaker 2: never heard before, and I'm so thankful to those because

1430
01:23:59,160 --> 01:24:01,680
Speaker 2: I think everyone who's going to listen today is going

1431
01:24:01,720 --> 01:24:04,799
Speaker 2: to feel like they've found that one piece of insight

1432
01:24:04,840 --> 01:24:06,920
Speaker 2: that they were looking for for that breakthrough to help

1433
01:24:06,960 --> 01:24:09,120
Speaker 2: them on their health journey. And I think you've really

1434
01:24:09,120 --> 01:24:12,640
Speaker 2: shown us how building muscle isn't just about the esthetics.

1435
01:24:12,680 --> 01:24:14,880
Speaker 2: It's not just about you know, how you look and

1436
01:24:14,920 --> 01:24:19,440
Speaker 2: how you feel, and it's a real resistance toward diseases,

1437
01:24:20,280 --> 01:24:23,600
Speaker 2: real protection for longevity. It's at the heart of it.

1438
01:24:23,680 --> 01:24:26,200
Speaker 2: So thank you so much. We end every episode of

1439
01:24:26,200 --> 01:24:28,680
Speaker 2: On Purpose with a final five. These questions have to

1440
01:24:28,720 --> 01:24:31,800
Speaker 2: be answered in one word to one sentence maximum.

1441
01:24:31,840 --> 01:24:33,600
Speaker 1: Well, then I want to give you something before we

1442
01:24:33,640 --> 01:24:37,000
Speaker 1: acd Please, there is an ethos to this playbook, and

1443
01:24:37,040 --> 01:24:43,160
Speaker 1: an ethos is a collective reason for a way of life.

1444
01:24:43,840 --> 01:24:45,160
Speaker 1: And this is what I just want to leave you

1445
01:24:45,200 --> 01:24:47,000
Speaker 1: with before my five questions, because if that's how we

1446
01:24:47,080 --> 01:24:51,360
Speaker 1: end the show, then aging is inevitable and muscle is

1447
01:24:51,360 --> 01:24:59,080
Speaker 1: the organ of longevity. Weakness is not inevitable. Strength is

1448
01:24:59,120 --> 01:25:01,360
Speaker 1: not a luxury, It's a responsibility.

1449
01:25:03,000 --> 01:25:08,280
Speaker 2: What said absolutely great, Totally couldn't agree more. These are

1450
01:25:08,320 --> 01:25:08,840
Speaker 2: your final five.

1451
01:25:08,960 --> 01:25:10,320
Speaker 1: Okay, okay, I'm ready for it.

1452
01:25:10,439 --> 01:25:13,920
Speaker 2: Question number one, what is the best health advice you've

1453
01:25:13,960 --> 01:25:14,920
Speaker 2: ever heard or received?

1454
01:25:15,320 --> 01:25:17,280
Speaker 1: Train like your life depends on it, because it does.

1455
01:25:18,080 --> 01:25:20,880
Speaker 2: Question number two, what is the worst health advice you've

1456
01:25:20,880 --> 01:25:22,000
Speaker 2: ever heard or received?

1457
01:25:22,520 --> 01:25:23,120
Speaker 1: Take it easy?

1458
01:25:24,479 --> 01:25:26,000
Speaker 2: Yeah, comfort doesn't help.

1459
01:25:25,960 --> 01:25:28,040
Speaker 1: Have another bubble bath when what you really need is

1460
01:25:28,080 --> 01:25:28,519
Speaker 1: hard work.

1461
01:25:29,320 --> 01:25:30,600
Speaker 2: I used to think that I used to be one

1462
01:25:30,640 --> 01:25:32,360
Speaker 2: of those people that used to feel I didn't have

1463
01:25:32,479 --> 01:25:35,080
Speaker 2: enough energy to work out. And a lot of my

1464
01:25:35,120 --> 01:25:37,400
Speaker 2: friends are in that bucket too, where you're so tired,

1465
01:25:37,840 --> 01:25:40,120
Speaker 2: you had a long day, you're working hard, and I'd

1466
01:25:40,120 --> 01:25:42,759
Speaker 2: always say I don't have enough energy to exercise, only

1467
01:25:42,800 --> 01:25:45,920
Speaker 2: to realize that exercise gave me so much more energy.

1468
01:25:46,240 --> 01:25:47,960
Speaker 2: And I used to say that all the time. I

1469
01:25:48,040 --> 01:25:50,559
Speaker 2: used to be like, yeah, of course you've got time

1470
01:25:50,560 --> 01:25:52,680
Speaker 2: to exercise, that you've got energy to exercise, and then

1471
01:25:52,720 --> 01:25:54,200
Speaker 2: I was like, oh, wait a minute. As soon as

1472
01:25:54,240 --> 01:25:57,400
Speaker 2: I start exercising, so much more energy. So much so

1473
01:25:57,479 --> 01:26:00,400
Speaker 2: I fully agree with that great answer a question three,

1474
01:26:00,640 --> 01:26:03,360
Speaker 2: what do we do about that stubborn belly fat?

1475
01:26:03,600 --> 01:26:07,479
Speaker 1: For belly fat, you have to control your nutrition, prioritize protein,

1476
01:26:07,880 --> 01:26:10,920
Speaker 1: and do some kind of training. It's not as hard

1477
01:26:10,960 --> 01:26:11,559
Speaker 1: as we think.

1478
01:26:11,920 --> 01:26:14,599
Speaker 2: Question number four. Something you used to believe was true

1479
01:26:14,600 --> 01:26:16,479
Speaker 2: about health, but you don't anymore.

1480
01:26:17,000 --> 01:26:18,760
Speaker 1: This is a good one, and this is just for

1481
01:26:19,040 --> 01:26:22,400
Speaker 1: you and your audience. Okay. I used to believe that

1482
01:26:23,000 --> 01:26:28,559
Speaker 1: building muscle could only be done with animal proteins, and

1483
01:26:29,400 --> 01:26:32,360
Speaker 1: it can be done with all types of protein, as

1484
01:26:32,439 --> 01:26:34,200
Speaker 1: long as you're getting enough.

1485
01:26:35,280 --> 01:26:36,840
Speaker 2: That's great to know. I'm plum based. Yeah, that it

1486
01:26:36,840 --> 01:26:39,759
Speaker 2: helps a lot and I feel that way. I feel

1487
01:26:39,760 --> 01:26:41,920
Speaker 2: that way. It's we found the right sources and it

1488
01:26:41,960 --> 01:26:45,040
Speaker 2: makes the difference. Fifth and final question, we asked this

1489
01:26:45,160 --> 01:26:47,400
Speaker 2: every guest who's ever been on the show. If you

1490
01:26:47,439 --> 01:26:50,160
Speaker 2: could create one law that everyone in the world had

1491
01:26:50,160 --> 01:26:51,839
Speaker 2: to follow, what would it be?

1492
01:26:51,840 --> 01:26:54,400
Speaker 1: Be strong? You have to be strong.

1493
01:26:54,800 --> 01:26:58,439
Speaker 2: Yeah, So it's such a to really make that connection

1494
01:26:58,479 --> 01:27:02,599
Speaker 2: for everyone today that muscle strength and strength is necessary

1495
01:27:02,680 --> 01:27:07,080
Speaker 2: for longevity and to beat disease. That through line, because

1496
01:27:07,120 --> 01:27:11,640
Speaker 2: I still think we think of muscle as visual strength. Yeah,

1497
01:27:11,840 --> 01:27:15,200
Speaker 2: we think of muscle as someone who looks muscular. We

1498
01:27:15,240 --> 01:27:18,639
Speaker 2: don't think about muscle as every deep type of muscle

1499
01:27:18,680 --> 01:27:21,200
Speaker 2: you've talked to us today about you know that's within

1500
01:27:21,200 --> 01:27:22,439
Speaker 2: our body that you don't even.

1501
01:27:22,240 --> 01:27:24,360
Speaker 1: See, and it's under our control.

1502
01:27:24,520 --> 01:27:27,559
Speaker 2: The book is called The Forever Strong Playbook, a six

1503
01:27:27,600 --> 01:27:30,920
Speaker 2: week science based plan to sharpen your mind, strengthen your body,

1504
01:27:31,120 --> 01:27:33,800
Speaker 2: and get healthy at any age. Go and grab your

1505
01:27:33,840 --> 01:27:37,679
Speaker 2: copy by New York Times bestselling author doctor Gabrielle Lyon Gabrielle,

1506
01:27:37,720 --> 01:27:40,240
Speaker 2: It's been such a joy having here today. I've learned

1507
01:27:40,280 --> 01:27:42,240
Speaker 2: so much. I know this is going to be huge

1508
01:27:42,240 --> 01:27:44,320
Speaker 2: for our community. I'm so grateful to meet you, and

1509
01:27:44,360 --> 01:27:46,240
Speaker 2: I hope you'll be back on the show very very soon.

1510
01:27:46,400 --> 01:27:47,640
Speaker 1: Thank you so much for having me.

1511
01:27:48,040 --> 01:27:51,280
Speaker 2: If this year you're trying to live longer, live happier,

1512
01:27:51,320 --> 01:27:54,479
Speaker 2: live healthier, go and check out my conversation with the

1513
01:27:54,520 --> 01:27:58,920
Speaker 2: world's biggest longevity doctor, Peter Attia on how to slow

1514
01:27:59,000 --> 01:28:03,400
Speaker 2: down aging and why your emotional health is directly impacting

1515
01:28:03,640 --> 01:28:08,080
Speaker 2: your physical health. Acknowledge that there is surprisingly little known

1516
01:28:08,560 --> 01:28:11,559
Speaker 2: about the relationship between nutrition and health, and people are

1517
01:28:11,560 --> 01:28:13,400
Speaker 2: going to be shocked to hear that, because I think

1518
01:28:13,400 --> 01:28:15,160
Speaker 2: most people think the exact opposite.