WEBVTT - Dr. Gabrielle Lyon: #1 Blueprint for Building Muscle That Will Change How You Age! (This Will Transform Your Long-Term Health!) 0:00:00.200 --> 0:00:06.600 Muscle is the organ of ondevity. Your survivability against all 0:00:06.680 --> 0:00:10.320 cose mortality will be greater the more muscle mouse your health. 0:00:10.560 --> 0:00:13.200 It is the only organ system that we have full 0:00:13.240 --> 0:00:18.520 control over. We cannot say that for any other organ system. 0:00:18.840 --> 0:00:21.360 Hey, everyone, welcome back to On Purpose, the place you 0:00:21.440 --> 0:00:24.919 come to become happier, healthier, and more healed. I'm so 0:00:25.040 --> 0:00:27.520 grateful because our guest today is going to help you 0:00:27.600 --> 0:00:32.159 do just that. Today's guest is doctor Gabrielle Lyon, a 0:00:32.200 --> 0:00:37.040 physician and a founder of the Institute for Muscle Centric Medicine. 0:00:37.080 --> 0:00:40.400 She's the author of Forever Strong and her new book, 0:00:40.640 --> 0:00:45.240 The Forever Strong Playbook. Her groundbreaking work shows why muscle 0:00:45.560 --> 0:00:49.879 isn't just about fitness. It's the key to longevity, vitality, 0:00:50.280 --> 0:00:53.639 and preventing disease. If you want to sort this area 0:00:53.680 --> 0:00:55.760 of your life out, this is the book to grab 0:00:56.080 --> 0:00:59.400 a six week science based plan to sharpen your mind, 0:00:59.520 --> 0:01:03.400 strengthen your body, and get healthy at any age. Go 0:01:03.480 --> 0:01:05.480 and grab a copy of the book right now. Please, 0:01:05.520 --> 0:01:09.880 welcome to On Purpose, doctor Gabrielle Lion. Gabrielle. It's great 0:01:09.880 --> 0:01:10.480 to have you here. 0:01:10.760 --> 0:01:12.240 It's great to be here in. 0:01:12.200 --> 0:01:14.959 The first few moments that you've walked in your In 0:01:15.000 --> 0:01:17.240 the first few moments that you've walked in, your spirit 0:01:17.720 --> 0:01:20.240 and just your energy is really captivating and it's really 0:01:20.360 --> 0:01:23.080 wonderful to be around and some really excited for my 0:01:23.120 --> 0:01:25.800 audience and community today to connect with you and be 0:01:25.840 --> 0:01:26.839 introduced to your work. 0:01:27.160 --> 0:01:30.280 Well, I couldn't be happier. Awesome, thanks for having me. 0:01:30.319 --> 0:01:32.560 Well, let's dive in. I want to start off in 0:01:32.959 --> 0:01:36.000 on purpose fashion by asking you what is the purpose 0:01:36.360 --> 0:01:40.040 of your work? What are you trying to achieve for people? 0:01:40.440 --> 0:01:42.640 What are you hoping they get out of today by listening? 0:01:43.040 --> 0:01:45.720 I believe that the world can be stronger and more resilient, 0:01:45.959 --> 0:01:48.920 And it's not going to be from one person. It's 0:01:48.960 --> 0:01:53.040 a collective path forward and so together we can create 0:01:53.040 --> 0:01:56.000 a cultural shift and it's available to everybody. 0:01:56.560 --> 0:01:58.360 And what about with this book? What was your purpose 0:01:58.400 --> 0:02:01.000 with this book? What were you hoping that people are 0:02:01.000 --> 0:02:03.480 going to get by following the six week science based plan? 0:02:03.560 --> 0:02:06.840 In our conversation, Yeah, what's the output? What's the result 0:02:06.920 --> 0:02:07.560 you want them to get? 0:02:07.600 --> 0:02:09.600 Well, there's a lot of information out there and it 0:02:09.639 --> 0:02:13.520 can become very overwhelming. I wanted people to be able 0:02:13.560 --> 0:02:18.320 to pick up a book to show them exactly how 0:02:18.320 --> 0:02:21.840 to eat, how to think, how to move, how to recover. 0:02:22.160 --> 0:02:22.960 It's a playbook. 0:02:24.440 --> 0:02:28.320 Now, you just said three really important things that you said, eat, think, 0:02:28.400 --> 0:02:30.560 and move. Where do we start? 0:02:31.040 --> 0:02:34.560 Well, you know, I would argue we start with mind. 0:02:35.200 --> 0:02:37.680 People will want to hear about the body. I'll let 0:02:37.760 --> 0:02:41.480 you choose because there's a bi directional relationship between both 0:02:42.040 --> 0:02:46.679 muscle and your mind. You pull one to push the other. 0:02:47.400 --> 0:02:49.800 So let's start where you think we should start with 0:02:49.919 --> 0:02:52.280 your thoughts in our mind. Let's start there, all right? 0:02:52.400 --> 0:02:56.440 What challenge do people have in their mind that you 0:02:56.520 --> 0:02:59.600 hear most often, that you face most often when it 0:02:59.639 --> 0:03:00.880 comes to building muscle. 0:03:01.360 --> 0:03:04.000 Well, I think that people have to feel worthy of 0:03:04.000 --> 0:03:07.560 being healthy, and there's a lot of internal dialogue. I'm 0:03:07.600 --> 0:03:10.760 too old, i can't do this, I'm too busy, and 0:03:10.800 --> 0:03:14.839 these are all distractions. The brain is an organ system, 0:03:15.080 --> 0:03:17.160 and the brain is doing what it's supposed to do, 0:03:17.520 --> 0:03:22.240 which is produce thoughts. Not all of those thoughts are relevant, 0:03:22.440 --> 0:03:25.640 and we have to become very skilled at discerning what 0:03:25.800 --> 0:03:28.520 is a relevant thought versus not so that we can 0:03:28.560 --> 0:03:32.760 take the next right action. And that takes discipline and then, 0:03:32.960 --> 0:03:36.440 of course, after that, you are free to choose and 0:03:36.640 --> 0:03:38.520 be able to live how you want physically. 0:03:39.000 --> 0:03:41.720 How do we start doing that? When those excuses feel 0:03:42.000 --> 0:03:45.800 so strong, they feel so big, and they feel so real, 0:03:46.280 --> 0:03:49.120 right that thought of I'm too old, I've never been 0:03:49.160 --> 0:03:51.400 that fit. You know, no one in my family ever 0:03:51.440 --> 0:03:54.760 worked out. I don't need to work out. I'm actually okay. 0:03:55.840 --> 0:03:58.640 What can convince people to realize that no investing in 0:03:58.640 --> 0:04:01.320 their health is the most investment they can make. 0:04:01.360 --> 0:04:04.280 Well number one practice, And you have to prove it 0:04:04.280 --> 0:04:06.600 to me that you're too old. I think we have 0:04:06.600 --> 0:04:11.000 to start challenging our thoughts because oftentimes they're irrelevant. And 0:04:11.040 --> 0:04:14.040 that's why I wrote the playbook, because whether you're having 0:04:14.120 --> 0:04:17.400 those thoughts or not, you still have to take action. 0:04:18.240 --> 0:04:21.000 And you might not be motivated, but you do have 0:04:21.080 --> 0:04:23.520 to be committed. And people will say I don't have 0:04:23.560 --> 0:04:25.560 time for health and wellness, and I would say, well, 0:04:25.600 --> 0:04:28.000 if you don't have time for health and wellness, how 0:04:28.000 --> 0:04:29.600 are you going to have time for sickness? 0:04:30.680 --> 0:04:32.400 That's a great I mean, that's such a big point. 0:04:32.440 --> 0:04:36.159 It's it's incredible. How I mean, I was saying it 0:04:36.160 --> 0:04:39.120 to you about myself. I met my wife. You know, 0:04:39.120 --> 0:04:41.320 we've been together for twelve years now, I'm married for nine. 0:04:41.360 --> 0:04:44.800 But she's always been focused on health and fitness. Health 0:04:44.800 --> 0:04:46.760 and wellness has been a big part of her life, 0:04:46.839 --> 0:04:50.200 especially physically. She's a dietician and nutritionist. And for me, 0:04:50.760 --> 0:04:52.719 I came from a world of mastering the mind and 0:04:52.760 --> 0:04:56.520 mastering your thoughts, but not necessarily pushing the body. I 0:04:56.560 --> 0:04:59.440 was athletic, I played sport, but I didn't really work out. 0:04:59.480 --> 0:05:03.039 I didn't have a fitness schedule. And what happened for 0:05:03.120 --> 0:05:04.960 me was she said to me, and I was just 0:05:04.960 --> 0:05:07.280 sharing that with you offline. She said to me, she 0:05:07.360 --> 0:05:10.440 was like, Jay, you're so present, you're so alert, you're 0:05:10.520 --> 0:05:14.400 so focused. Imagine how powerful you'd be if you were 0:05:14.440 --> 0:05:15.160 to exercise. 0:05:15.360 --> 0:05:18.640 I mean, she is brilliant. She didn't say, Jay, you 0:05:18.839 --> 0:05:21.040 have to do this. She gave you the choice. 0:05:21.200 --> 0:05:24.120 Yeah. Absolutely, And I think that's what people need to realize, 0:05:24.160 --> 0:05:26.400 is that whatever level you're at, whether you're at a 0:05:26.480 --> 0:05:29.840 pain point or whether you feel good, imagine how good 0:05:29.880 --> 0:05:30.719 you could feel. 0:05:30.880 --> 0:05:33.120 Yeah. And I think that we have focused a lot 0:05:33.160 --> 0:05:35.400 on what we have to lose. I mean, there has 0:05:35.440 --> 0:05:38.279 been an obesity epidemic going on, and I don't know. 0:05:38.360 --> 0:05:41.240 For the last fifty years or so, we've been chasing 0:05:41.279 --> 0:05:44.920 obesity as something that we have to lose as the 0:05:45.040 --> 0:05:48.200 root of all of our problems, and it's very disempowering. 0:05:48.640 --> 0:05:51.840 And if you think about what women and men have 0:05:51.920 --> 0:05:55.200 to go through, the average person has at least fifteen 0:05:55.279 --> 0:05:59.599 diet books on their shelf, and can you imagine trying 0:05:59.720 --> 0:06:03.360 to lose fat something that you don't necessarily have control over. 0:06:04.240 --> 0:06:07.479 But on the flip side, our body is made up 0:06:07.520 --> 0:06:11.040 of forty percent muscle. It is something that we can 0:06:11.160 --> 0:06:14.159 take action and focus on what we have to gain, 0:06:14.839 --> 0:06:18.039 and we can use our mind to do it, or 0:06:18.600 --> 0:06:21.880 you can use your muscle to move your mind, and 0:06:21.920 --> 0:06:25.440 so either way you will become a stronger, more resilient human. 0:06:25.760 --> 0:06:28.640 And if we recognize that muscle is the organ of 0:06:28.680 --> 0:06:32.240 longevity and what we need and what we have to 0:06:32.320 --> 0:06:34.680 focus on for aging. I mean, you talk a lot 0:06:34.680 --> 0:06:38.120 about health and wellness, in order to get there, we 0:06:38.240 --> 0:06:41.000 have to acknowledge skeletal muscle as an organ system. 0:06:41.680 --> 0:06:43.760 You know what, You're the first person to say to 0:06:43.800 --> 0:06:46.760 me that we've been thinking about it or wrong. I've 0:06:46.800 --> 0:06:49.400 never heard it put that way. I feel like every 0:06:49.480 --> 0:06:52.599 single book or every single conversation is always about losing 0:06:52.640 --> 0:06:56.279 fat and not about building muscle. And even though we're 0:06:56.279 --> 0:06:59.919 in this protein rich muscle conversation right now, which is great, 0:07:00.839 --> 0:07:03.119 it's still always been And it's almost like telling someone 0:07:03.120 --> 0:07:06.160 never to have a negative thought again without having a positive. 0:07:05.760 --> 0:07:07.800 That's exactly right, and that's not true. 0:07:07.839 --> 0:07:10.000 You're always gonna have negative thoughts. That's always going to 0:07:10.040 --> 0:07:11.960 be the case. But what if you could lean in 0:07:12.440 --> 0:07:14.760 And no one has ever said it that way, And 0:07:14.800 --> 0:07:18.520 now that you've said that, it's almost like I've unlocked 0:07:18.520 --> 0:07:20.840 a whole new mindset about it, because I think everyone 0:07:20.920 --> 0:07:22.960 listening to just think about that for a second. You've 0:07:23.000 --> 0:07:26.800 been spending the last few decades every single January first, 0:07:26.840 --> 0:07:29.280 you're thinking to yourself, this is the year I lose weight. 0:07:29.320 --> 0:07:31.600 This is the year I lose weight. And it doesn't work. 0:07:31.640 --> 0:07:33.880 And all of a sudden, you just said, forty percent 0:07:33.880 --> 0:07:36.800 of us is muscle. If it's all about building muscle, 0:07:36.800 --> 0:07:40.400 building something that we already have. We lose weight naturally, right, 0:07:40.440 --> 0:07:42.520 that happens as a byproduct of it. 0:07:42.680 --> 0:07:45.280 And it is the only organ system that we have 0:07:45.360 --> 0:07:49.440 voluntary control over. You cannot tell your heart to be 0:07:49.720 --> 0:07:53.840 at fifty beats per minute. You cannot tell your thyroid 0:07:53.960 --> 0:07:58.480 to produce x number of thyroid hormones, but you can 0:07:58.480 --> 0:08:02.760 tell your bicep to curl, You can tell your body 0:08:02.800 --> 0:08:06.400 to squad. It is the only organ system that we 0:08:06.480 --> 0:08:10.840 have full control over, which makes it extremely empowering. And 0:08:10.920 --> 0:08:15.480 you know, when I think about obesity, diabetes, cardiovascular disease, 0:08:16.080 --> 0:08:22.440 what if these external diseases are all in part pathology 0:08:22.960 --> 0:08:24.240 of unhealthy muscle. 0:08:24.600 --> 0:08:27.640 First talk to me about that. Yes, explain it. 0:08:27.720 --> 0:08:31.760 Yeah, So skeletal muscle and I say skeletal muscle. People 0:08:31.760 --> 0:08:33.480 are like, well, why do you always say skeletal muscle. Well, 0:08:33.480 --> 0:08:36.800 because there's cardiac muscle and then there's smooth muscle. 0:08:37.000 --> 0:08:37.760 What's the difference. 0:08:37.800 --> 0:08:40.360 Well, cardiac muscle stride and muscle the heart. It's the 0:08:40.440 --> 0:08:43.360 only area where there is again cardiac muscle, and then 0:08:43.480 --> 0:08:48.480 smooth muscle is uterus or in blood vessels. But skeletal 0:08:48.559 --> 0:08:52.880 muscle that is our powerhouse. That is what we are 0:08:52.920 --> 0:08:57.440 built on and as the most important organ system, it 0:08:57.480 --> 0:09:01.000 is the center and focal point for an number of things. Well, 0:09:01.080 --> 0:09:03.640 number one, you knew you were talking about sport. We 0:09:03.760 --> 0:09:08.800 know that muscle is important for sport mobility, yes, and strength, 0:09:08.840 --> 0:09:14.240 of course, but what about muscle as our metabolic control center. 0:09:15.160 --> 0:09:19.160 Skeletal muscle is the primary site for carbohydrate metabolism, for 0:09:19.280 --> 0:09:24.040 fatty acid metabolism, for amino acid reserve. It's our body armor, 0:09:24.800 --> 0:09:27.960 and when you contract it, it releases these myokindes, which 0:09:27.960 --> 0:09:30.520 are hormones that go throughout the body that affect the 0:09:30.520 --> 0:09:34.240 brain and the liver and the bone. But more importantly, 0:09:35.040 --> 0:09:38.880 skeletal muscle when it becomes unhealthy. If you think about 0:09:38.920 --> 0:09:43.199 muscle cross sectional area of to thigh, a filet mignon 0:09:43.960 --> 0:09:47.520 sounds gross, but just stay with me. Is a rich 0:09:47.800 --> 0:09:53.520 red muscle without fat infiltrated into it versus a wagou 0:09:53.640 --> 0:09:57.319 steak or a ribi which has fat that is infiltrated 0:09:57.559 --> 0:10:01.079 throughout it. When we gain weight, don't just gain weight 0:10:01.600 --> 0:10:07.160 subpcutaneously that we can see or even viscerally around our organs, 0:10:07.200 --> 0:10:10.960 but we also can gain weight should I say gain 0:10:11.000 --> 0:10:16.439 weight gain fat within that muscle tissue and muscle becomes unhealthy. 0:10:16.880 --> 0:10:20.760 There is no such thing as a healthy sedentary person. 0:10:21.240 --> 0:10:25.920 And when that muscle becomes unhealthy, then we see diseases 0:10:26.200 --> 0:10:30.559 like cardiovascular diseases, Alzheimer's, which is type through diabetes of 0:10:30.600 --> 0:10:36.040 the brain. But the health of our body and what 0:10:36.160 --> 0:10:40.520 controls glucose triglycerides relate to the health of our skeletal muscle. 0:10:41.200 --> 0:10:44.480 And so I would argue that skeletal muscle at its 0:10:44.559 --> 0:10:51.440 core is a root cause of obesity, diabetes, cardiovascular disease, 0:10:51.520 --> 0:10:56.240 and Alzheimer's, because these are diseases in part of metabolism. 0:10:56.960 --> 0:10:59.040 And if someone is listening, they're like, well, what does 0:10:59.080 --> 0:11:01.840 that mean. You go to your doctor and you get 0:11:02.120 --> 0:11:06.040 your triglystrides measured or your cholesterol measured, you get your 0:11:06.080 --> 0:11:10.800 glucose measured, your insulin, but the primary site for control 0:11:10.840 --> 0:11:12.080 of that is muscle. 0:11:12.320 --> 0:11:14.040 Can you see that you can't measure that right? 0:11:14.080 --> 0:11:14.480 You can? 0:11:14.960 --> 0:11:17.080 What's it called? What would what should you be asking for? 0:11:17.520 --> 0:11:21.280 Ask for a panel for metabolic syndrome? And everyone's heard 0:11:21.280 --> 0:11:25.600 about metabolic syndrome. So it's a fat percentage over thirty percent, 0:11:25.960 --> 0:11:30.480 it's elevated blood pressure, it's elevated triglytrides, insulin, and glucose. 0:11:31.360 --> 0:11:35.559 What's fascinating is people feel as if that is related 0:11:35.559 --> 0:11:40.760 to obesity, but it's a clinical indication that your muscles 0:11:40.840 --> 0:11:41.679 are unhealthy. 0:11:43.280 --> 0:11:46.720 That's why you say that pull muscle health is bigger 0:11:46.720 --> 0:11:50.120 than the obesity crisis, because that's what's at the root of. 0:11:50.080 --> 0:11:53.400 It, exactly. And for the last fifty years we've been 0:11:53.800 --> 0:11:56.440 chasing obesity and it reminds me of this. So have 0:11:56.520 --> 0:11:58.600 you ever heard of the street lamp effect? 0:11:58.760 --> 0:12:01.520 No? Okay, well, actually I think I have out of it, 0:12:01.559 --> 0:12:02.160 but I forgot what. 0:12:03.880 --> 0:12:05.200 You've been to New York City and you've been to 0:12:05.240 --> 0:12:08.720 Central Park. So imagine that it's two in the morning 0:12:08.880 --> 0:12:10.920 and there's a guy who's drunk and he's looking for 0:12:10.920 --> 0:12:14.640 his keys, and you know, there's lamp posts, and a 0:12:14.720 --> 0:12:16.880 cop comes over and he sees this guy on his 0:12:16.920 --> 0:12:18.840 hands and knees and he's looking for his keys. The 0:12:18.880 --> 0:12:21.199 cop comes over and is, well, what are you doing? 0:12:21.240 --> 0:12:23.640 Can I help you? And he's like, yeah, man, I 0:12:23.720 --> 0:12:27.600 lost my keys. So the cop and the guy are 0:12:27.679 --> 0:12:29.360 on their hands and knees looking for the keys, and 0:12:29.440 --> 0:12:33.400 after twenty minutes, the cop goes, are you sure you 0:12:33.480 --> 0:12:36.440 lost your keys here? And he was like, no, I 0:12:36.480 --> 0:12:38.600 lost it over there in the park, but it's too dark. 0:12:38.720 --> 0:12:42.360 I can't see anything. So aside from wasting time and 0:12:42.360 --> 0:12:45.560 probably the cop got really frustrated. It's a metaphor for 0:12:45.600 --> 0:12:48.520 the fact that obesity is easy to see. We don't 0:12:48.559 --> 0:12:53.080 feel when our muscles become unhealthy, it doesn't affect us, 0:12:53.520 --> 0:12:56.680 but we see when we put on weight, and that 0:12:56.800 --> 0:13:00.560 has then become the primary focus. And the only way 0:13:00.600 --> 0:13:03.560 we're going to solve something is if we ask the 0:13:03.600 --> 0:13:07.040 right question. Yeah, and if we are still asking the 0:13:07.160 --> 0:13:12.640 question about obesity, then we are absolutely missing the point 0:13:12.760 --> 0:13:17.280 of skeleton muscle as the primary organ system for a 0:13:17.400 --> 0:13:22.240 healthy and great, strong life because it is at the 0:13:22.280 --> 0:13:23.199 focal point. 0:13:23.440 --> 0:13:27.240 Wow. I mean yeah, No one's ever explained it like 0:13:27.280 --> 0:13:30.360 that to me, and I feel like it's a breakthrough 0:13:30.720 --> 0:13:34.040 to hear it that way, because we've just been looking 0:13:34.040 --> 0:13:36.760 in the wrong direction, focused on the wrong thing. And 0:13:37.200 --> 0:13:39.559 I would add that another reason for that is because 0:13:39.559 --> 0:13:43.839 it's aesthetic, like we look at it as something that 0:13:43.880 --> 0:13:46.240 will improve the way we look, etc. And feel good 0:13:46.240 --> 0:13:49.200 about ourselves, and so it becomes an easier thing to 0:13:49.240 --> 0:13:52.160 focus on, whereas there may be a feeling of like, oh, 0:13:52.200 --> 0:13:54.120 I don't want to be too bulky, or I don't 0:13:54.120 --> 0:13:56.319 want to look like this, or that's not how I 0:13:56.440 --> 0:13:59.600 meant to look or whatever. These norms and traditions have 0:13:59.640 --> 0:14:02.400 been or what our physical appearances should be like. 0:14:02.840 --> 0:14:05.360 And you said something really important, and you know this 0:14:05.440 --> 0:14:09.680 better than anybody. Humans become really good at thinking the 0:14:09.720 --> 0:14:12.440 same way. And because we've been talking about obesity for 0:14:12.520 --> 0:14:16.480 so long and well, we should lose weight, then that 0:14:17.040 --> 0:14:21.480 is passed down generation after generation, as opposed to I'm 0:14:21.480 --> 0:14:23.080 going to go out and I'm going to do my 0:14:23.160 --> 0:14:25.600 best to build muscle. And let's face it, first of all, 0:14:25.840 --> 0:14:28.880 it's much easier to gain body fat than it is 0:14:28.920 --> 0:14:29.560 to build muscle. 0:14:30.680 --> 0:14:31.720 And they're hard is it? 0:14:32.800 --> 0:14:33.320 How is it? 0:14:33.640 --> 0:14:33.720 How? 0:14:33.760 --> 0:14:36.960 What is how hot? What is how long does it 0:14:37.000 --> 0:14:39.840 take to gain body fat versus build muscle? Right? 0:14:39.960 --> 0:14:42.560 They say that it's an excess of three hundred thirty 0:14:42.600 --> 0:14:46.320 five hundred calories for every pound I mean, think about 0:14:46.320 --> 0:14:49.480 the holidays. The average person, I don't know, they might 0:14:49.520 --> 0:14:53.240 gain between five and ten pounds over this season. They 0:14:53.240 --> 0:14:56.360 could be training for a month and it might take 0:14:56.400 --> 0:14:59.720 depending if they're new to training, they might gain one 0:14:59.760 --> 0:15:04.000 to few pounds. If they are perfect and dedicated of muscle. 0:15:04.360 --> 0:15:07.920 And then the fitter you are, the more skilled you 0:15:07.960 --> 0:15:09.920 are at training, the more difficult it is to put 0:15:09.920 --> 0:15:13.040 on muscle. But those same people. It's discurgin, But those 0:15:13.080 --> 0:15:16.960 same people could go out and eat a cake and 0:15:17.080 --> 0:15:19.840 do all this other stuff and put on fat. The 0:15:19.920 --> 0:15:23.600 body finds it very easy to store body fat. It's 0:15:23.640 --> 0:15:26.600 this protective mechanism. Arguably, I would say it's a design 0:15:26.680 --> 0:15:29.880 flaw that it's so much more difficult to put on muscle. 0:15:30.560 --> 0:15:35.119 But even with that being said, if we reorient ourselves 0:15:35.200 --> 0:15:39.840 to muscle, then as we think about aging, there's a 0:15:39.960 --> 0:15:43.720 natural decline in muscle and muscle health. And we know 0:15:43.800 --> 0:15:47.880 that consciously. If you look at your parents or your grandparents, 0:15:48.360 --> 0:15:51.840 they seem to have shrunk, right, I mean, you've experienced that, 0:15:52.440 --> 0:15:56.440 And there's this natural progression, especially when people don't train 0:15:57.000 --> 0:16:01.640 because skeletal muscle tissue it changes. It becomes more resistance 0:16:01.720 --> 0:16:07.480 called anabolic resistance. It becomes less efficient at utilizing protein. 0:16:08.360 --> 0:16:12.680 It can become less efficient at responding to exercise. But 0:16:13.280 --> 0:16:15.000 it's not to say that it always does. I mean, 0:16:15.560 --> 0:16:18.840 when you exercise and have a great program, you can 0:16:18.880 --> 0:16:20.840 be ninety years old and you'll put on muscle. 0:16:21.600 --> 0:16:23.160 So let's talk about how to build it. Now that 0:16:23.200 --> 0:16:27.160 we've shifted everyone's focus to this conversation being all around 0:16:27.200 --> 0:16:30.240 building muscle as the priority, as the focus. We know 0:16:30.320 --> 0:16:32.520 it's not easy, we know there's a challenge to it. 0:16:33.440 --> 0:16:35.080 What's the first thing that we do that we was 0:16:35.080 --> 0:16:36.080 trying to build a muscle? 0:16:36.280 --> 0:16:39.120 There is something that people have to recognize that when 0:16:39.200 --> 0:16:43.320 you are young, you are very anabolic. My kids don't 0:16:43.360 --> 0:16:48.440 have to worry about what's young five Okay, but really 0:16:48.480 --> 0:16:50.320 I would say the cut off, we say is about 0:16:50.360 --> 0:16:53.960 thirty five, and after thirty five you have to become 0:16:54.080 --> 0:16:58.120 much more intentional about both died and training when you're young. 0:16:58.360 --> 0:17:00.560 You know, I was talking to you before showing you 0:17:00.640 --> 0:17:02.480 videos of my four year old who's training for the 0:17:02.480 --> 0:17:06.480 CELT to push out yea. He doesn't have to worry 0:17:06.560 --> 0:17:09.639 about building muscle or thinking about a certain amount of 0:17:09.680 --> 0:17:14.600 protein because he's so anabolic, meaning five grams of protein 0:17:14.760 --> 0:17:18.160 could be all he needs to stimulate his muscle. Whereas 0:17:18.160 --> 0:17:22.080 we get older, it's a minimum of around thirty grams 0:17:22.119 --> 0:17:27.200 to stimulate muscle protein synthesis. But when we think about 0:17:27.240 --> 0:17:32.880 building muscle, we require a certain progressive stimulus. And this 0:17:33.119 --> 0:17:36.720 typically I think about resistance training, and for people who 0:17:36.720 --> 0:17:39.040 are listening, they're like, well, the women will say this 0:17:39.080 --> 0:17:41.680 to me. I've never lifted a weight in my life. 0:17:42.440 --> 0:17:47.000 I feel very uncomfortable and hesitant to start. And do 0:17:47.000 --> 0:17:50.280 you know what my answer is, you've been lifting weights 0:17:50.600 --> 0:17:53.679 your whole life. Do you have a toddler, do you 0:17:53.680 --> 0:17:58.399 have luggage? Do you have groceries? People have to stop 0:17:58.520 --> 0:18:03.159 believing this repetitive narrative. They are stronger than they think, 0:18:03.480 --> 0:18:06.720 they are more capable, and they've been doing it their 0:18:06.840 --> 0:18:10.359 entire life, but just not in a structured program. 0:18:10.680 --> 0:18:13.919 Yeah, it's it's and again it's a mindset shift. It's 0:18:13.920 --> 0:18:16.320 a mindset shift to recognize all those moments that you've 0:18:16.320 --> 0:18:19.040 been doing it. And kids are heavy sometimes kids kids 0:18:19.040 --> 0:18:20.399 discussing to be super heavy. 0:18:20.560 --> 0:18:22.840 So now we know that people have been doing it, 0:18:22.840 --> 0:18:25.560 So what do they have to do to build muscle? Now? 0:18:25.760 --> 0:18:29.080 I will say that the current recommendations for exercise are 0:18:29.119 --> 0:18:32.800 one hundred and fifty minutes of moderate to vigorous activity 0:18:32.800 --> 0:18:35.159 a week and two days a week of resistance training. 0:18:36.480 --> 0:18:40.080 Roughly seventy four percent of people don't meet that. Fifty 0:18:40.080 --> 0:18:44.679 percent of people are sedentary, not moving. So why that 0:18:44.800 --> 0:18:47.639 sets us up for an opportunity. As soon as they 0:18:47.680 --> 0:18:51.200 begin to implement a program, they should see success. And 0:18:51.280 --> 0:18:53.439 I like to start with two to three days a 0:18:53.440 --> 0:18:57.080 week of a resistance training program, and you know, I 0:18:57.119 --> 0:18:58.879 put that in the playbook. They don't have to go 0:18:58.920 --> 0:19:04.640 to the gyms since training can include body weight, weights, bands, 0:19:05.320 --> 0:19:10.040 anything that you are moving your body against some kind 0:19:10.080 --> 0:19:15.480 of force. It's simple, not complicated. The lighter the weight, 0:19:15.720 --> 0:19:18.359 the more reps you have to do. The heavier the weight, 0:19:18.720 --> 0:19:20.520 the less you have to do. And there's ways in 0:19:20.560 --> 0:19:23.959 which you can change up the stimulus. You don't have 0:19:24.000 --> 0:19:26.560 to always progress to heavier weights because if your audience 0:19:26.640 --> 0:19:29.960 is older, or if someone who's listening is older, those 0:19:30.200 --> 0:19:34.000 that heavyweights could set them up for injury. It's not 0:19:34.200 --> 0:19:37.000 about is this weight too light or too heavy. It's 0:19:37.040 --> 0:19:40.000 about the stimulus to the tissue. 0:19:40.119 --> 0:19:40.320 You know. 0:19:40.320 --> 0:19:43.639 It's just like the mind, the body responds to resistance 0:19:44.160 --> 0:19:48.320 and if we create enough resistance then it has to respond. 0:19:48.720 --> 0:19:51.800 Talk to me about that because I think there's not 0:19:51.880 --> 0:19:57.160 a full understanding. You just explained the difference between heavyweights, 0:19:57.240 --> 0:20:01.639 less reps, low weight, higher rep to build muscle. What 0:20:01.680 --> 0:20:05.280 are you trying to feel after the completion of a 0:20:05.280 --> 0:20:07.800 set number of reps to know that you're building muscle? 0:20:08.160 --> 0:20:11.639 Because you could do a low weight high reps and 0:20:11.840 --> 0:20:15.840 maybe don't feel that stretched, or you could do high 0:20:15.880 --> 0:20:19.840 weight low reps and you do feel quite stretched. What's 0:20:19.840 --> 0:20:20.600 building muscle? 0:20:20.920 --> 0:20:24.760 Well, I think that regardless, you're building strength and you're 0:20:24.800 --> 0:20:28.679 getting technical skills. And again, if we're talking about hypertrophy, 0:20:28.720 --> 0:20:32.760 because building mass is important, people will say, and you know, 0:20:32.800 --> 0:20:33.440 they argue about it. 0:20:33.520 --> 0:20:35.280 I mean by that building Yes. 0:20:35.119 --> 0:20:38.600 That's exactly where I was going. But these are great 0:20:38.680 --> 0:20:41.680 questions because I think that the way that we look 0:20:41.840 --> 0:20:45.440 at muscle in general, we're doing it such a disservice. 0:20:46.080 --> 0:20:48.400 Why is it important to build mass? And they argue 0:20:48.400 --> 0:20:50.600 about this in the scientific community, But you know I 0:20:50.680 --> 0:20:53.800 cheat I trained in geriatrics, which is people over the 0:20:53.800 --> 0:20:55.679 age of sixty five, and this is one reason why 0:20:55.720 --> 0:21:00.959 I became so passionate about talking about muscle. Muscle mass. 0:21:01.000 --> 0:21:05.119 The amount of muscle you have is important for a 0:21:05.200 --> 0:21:09.680 number of reasons. If you bought into what I said 0:21:09.720 --> 0:21:14.480 about muscle being this metabolic control center, then you recognize 0:21:14.960 --> 0:21:19.280 that muscle. The more healthy muscle mass you have, the 0:21:19.320 --> 0:21:24.280 more of an opportunity the place you have to store glucose, 0:21:24.800 --> 0:21:28.560 because if you can't remove glucose out of the bloodstream, 0:21:28.720 --> 0:21:31.679 into cells after two hours. You know, we have a 0:21:31.720 --> 0:21:33.800 disease for that. We have a name for that, and 0:21:33.840 --> 0:21:37.800 it's called diabetes. The more healthy muscle mass you have, 0:21:38.880 --> 0:21:41.359 the better your metabolic control. So think about it this 0:21:41.440 --> 0:21:45.159 way and again this is setting the stage for why 0:21:45.240 --> 0:21:49.520 building muscle is so important. Think about it as a suitcase. 0:21:49.560 --> 0:21:53.159 Your muscle is a suitcase. You are going on a 0:21:53.160 --> 0:21:55.800 trip for four days. You're bringing just to carry on. 0:21:55.960 --> 0:21:58.880 You open it up, you stuff it in there and 0:21:59.320 --> 0:22:01.840 instead of looking for four days. I don't know about you, 0:22:01.840 --> 0:22:06.800 but I'm a very heavy packer. I packed for fourteen Well, 0:22:06.880 --> 0:22:08.840 I mean you probably wear the same pair of shoes. 0:22:09.320 --> 0:22:11.800 I bring at least three pairs of shoes. So here's 0:22:11.840 --> 0:22:14.960 the suitcase and I'm stuffing all this clothes in and 0:22:15.000 --> 0:22:17.520 then I've packed for fourteen days. I close the suitcase 0:22:17.520 --> 0:22:20.239 and I can't get it to close. My clothes are 0:22:20.280 --> 0:22:24.119