1
00:00:00,120 --> 00:00:03,800
Speaker 1: I fear that we got so obsessed with longevity that

2
00:00:03,840 --> 00:00:07,400
Speaker 1: we lost the key principles that our body knows to

3
00:00:07,440 --> 00:00:09,600
Speaker 1: do to slow the aging process down.

4
00:00:09,840 --> 00:00:12,880
Speaker 2: Doctor Mindy Pell's fasting and hormone expert.

5
00:00:12,600 --> 00:00:14,520
Speaker 1: Best selling author of Age Like a Girl.

6
00:00:14,720 --> 00:00:17,720
Speaker 2: She shares a practical fasting plus hormone framework to help

7
00:00:17,760 --> 00:00:20,079
Speaker 2: women lose weight and train with their cycle instead of

8
00:00:20,079 --> 00:00:20,400
Speaker 2: fighting it.

9
00:00:20,640 --> 00:00:24,640
Speaker 3: How does training like a girl biologically differ from training.

10
00:00:24,360 --> 00:00:28,400
Speaker 1: Like a boy? Boys hormonal system work within twenty four hours.

11
00:00:28,520 --> 00:00:31,800
Speaker 1: They have one hormone to think about. That's testosterone. Okay, women,

12
00:00:31,880 --> 00:00:35,640
Speaker 1: we have three sex hormones to think about, estrogen, progesterone,

13
00:00:35,760 --> 00:00:36,879
Speaker 1: and testosterone.

14
00:00:37,080 --> 00:00:39,520
Speaker 2: But strength training isn't always great for women?

15
00:00:39,600 --> 00:00:42,920
Speaker 3: Right? No, No, In fact they aren't telling you is

16
00:00:43,040 --> 00:00:44,520
Speaker 3: let's define fasting.

17
00:00:44,760 --> 00:00:48,720
Speaker 1: When blood sugar stays low for a significant period of time,

18
00:00:49,200 --> 00:00:53,240
Speaker 1: your body will flip into this other metabolism and burn

19
00:00:53,400 --> 00:00:56,800
Speaker 1: fat to make something called a key tone for energy.

20
00:00:56,880 --> 00:01:00,640
Speaker 1: The length of my fast depends on the healing mechanism

21
00:01:00,960 --> 00:01:03,640
Speaker 1: that I want to initiate in my body.

22
00:01:03,760 --> 00:01:06,280
Speaker 2: When we break the fast, what are we eating?

23
00:01:06,440 --> 00:01:09,399
Speaker 1: Make sure that first meal you have some kind of.

24
00:01:09,319 --> 00:01:11,440
Speaker 2: How I can know what stage I am at in

25
00:01:11,440 --> 00:01:11,959
Speaker 2: my cycle.

26
00:01:12,000 --> 00:01:15,520
Speaker 1: And when day one through day ten estrogen is building.

27
00:01:15,560 --> 00:01:18,160
Speaker 1: From day ten to day fifteen of a woman's cycle,

28
00:01:18,720 --> 00:01:22,040
Speaker 1: she gets the most amounted. We have lost our ability

29
00:01:22,040 --> 00:01:23,880
Speaker 1: to understand our own natural rhythm.

30
00:01:24,000 --> 00:01:28,360
Speaker 3: What's the biggest thing people still get wrong about women's bodies?

31
00:01:28,800 --> 00:01:30,280
Speaker 1: Okay, so I'm going to tell you two things.

32
00:01:34,360 --> 00:01:37,520
Speaker 3: This is Kate Max with Post Run High. Today's conversation

33
00:01:37,680 --> 00:01:41,000
Speaker 3: is with doctor Mindy Pell's, a leading voice in women's

34
00:01:41,040 --> 00:01:43,400
Speaker 3: health and best selling author. We want to thank you

35
00:01:43,520 --> 00:01:46,640
Speaker 3: so much for being here. Please don't forget to follow

36
00:01:46,640 --> 00:01:49,360
Speaker 3: the show wherever you're listening, and we will be right

37
00:01:49,400 --> 00:01:52,520
Speaker 3: back with our conversation after this short break.

38
00:02:02,560 --> 00:02:04,800
Speaker 2: Doctor Mindy Pal's welcome to Post Run High.

39
00:02:04,840 --> 00:02:06,560
Speaker 1: Oh thank you, Kat. I'm so happy to be here.

40
00:02:06,640 --> 00:02:09,839
Speaker 2: I'm so happy you're here. How are you feeling well?

41
00:02:09,880 --> 00:02:12,520
Speaker 1: Okay, I'm gonna be honest. I have a mixture of gosh.

42
00:02:12,560 --> 00:02:14,639
Speaker 1: I should have probably walked even more before I came

43
00:02:14,680 --> 00:02:18,359
Speaker 1: here because I like the post run High but or

44
00:02:18,400 --> 00:02:20,440
Speaker 1: the post walk High. But now I'm a little hot

45
00:02:20,440 --> 00:02:20,920
Speaker 1: and sweaty.

46
00:02:21,400 --> 00:02:23,639
Speaker 2: Are you a pinot? Are you a Post Run High advocate?

47
00:02:24,440 --> 00:02:26,920
Speaker 1: Oh? Huge? Yeah? In fact, do you know about the

48
00:02:26,919 --> 00:02:30,799
Speaker 1: fan nap. No, this is the thing that we used

49
00:02:30,800 --> 00:02:32,360
Speaker 1: to say all the time when we would go to

50
00:02:32,360 --> 00:02:33,920
Speaker 1: the gym and work out really hard. Is that and

51
00:02:34,000 --> 00:02:35,880
Speaker 1: it was summertime, is that you need to come home

52
00:02:36,440 --> 00:02:38,320
Speaker 1: lie on the bed with a fan on. And it

53
00:02:38,400 --> 00:02:41,120
Speaker 1: was like your reward for the hard workout. So I

54
00:02:41,160 --> 00:02:42,760
Speaker 1: once I started to learn the power of the fan

55
00:02:42,880 --> 00:02:44,959
Speaker 1: nap and how great it felt to just be like, oh,

56
00:02:44,960 --> 00:02:48,280
Speaker 1: that was incredible. I started looking at the reward system

57
00:02:48,360 --> 00:02:52,440
Speaker 1: after a run, a surf. You know, anything, whatever you do,

58
00:02:52,480 --> 00:02:54,120
Speaker 1: the next thing is going to be the best thing

59
00:02:54,160 --> 00:02:54,520
Speaker 1: you do.

60
00:02:54,840 --> 00:02:57,320
Speaker 2: Oh I kind of love that. So the podcast is

61
00:02:57,360 --> 00:02:58,040
Speaker 2: going to be the best thing.

62
00:02:58,040 --> 00:02:59,480
Speaker 1: Right exactly? Exactly?

63
00:03:00,000 --> 00:03:03,119
Speaker 3: Well, Mindy and I just walked probably a little under

64
00:03:03,160 --> 00:03:06,840
Speaker 3: a mile around West Hollywood in Los Angeles. But you

65
00:03:06,919 --> 00:03:09,040
Speaker 3: are a bit of a runner yourself, right, Yeah, So

66
00:03:09,400 --> 00:03:10,400
Speaker 3: what is like your fitness?

67
00:03:10,440 --> 00:03:12,440
Speaker 2: Your team typically look like, Oh.

68
00:03:12,280 --> 00:03:14,799
Speaker 1: My god, it's changed so much with menopause, And it

69
00:03:14,919 --> 00:03:17,680
Speaker 1: changed so much with my work schedule because I just

70
00:03:17,760 --> 00:03:20,240
Speaker 1: launched a book, and so you sort of lose your

71
00:03:20,240 --> 00:03:22,960
Speaker 1: time to wherever the media wants you to go. But

72
00:03:23,919 --> 00:03:27,160
Speaker 1: I would say before, like in my thirties and even

73
00:03:27,240 --> 00:03:30,000
Speaker 1: my early forties, I was like put on the running

74
00:03:30,040 --> 00:03:32,560
Speaker 1: shoes three to four days a week. I would go

75
00:03:33,120 --> 00:03:36,000
Speaker 1: anywhere from six to ten miles like that was my jam.

76
00:03:36,440 --> 00:03:39,400
Speaker 1: I was living up in northern California and so great

77
00:03:39,440 --> 00:03:42,320
Speaker 1: mountain runs. I love that. And then to balance that,

78
00:03:42,360 --> 00:03:44,920
Speaker 1: I would do yoga. So I would always try to

79
00:03:45,000 --> 00:03:47,280
Speaker 1: do some kind of counterbalance so that I wasn't just

80
00:03:47,360 --> 00:03:51,120
Speaker 1: go go go fast forward. Now I'm fifty six and

81
00:03:51,840 --> 00:03:53,720
Speaker 1: I do it so different. So the big thing I'd

82
00:03:53,720 --> 00:03:56,520
Speaker 1: started doing this year is I surf now. But then

83
00:03:57,440 --> 00:03:59,320
Speaker 1: you have to look at surf not as just a

84
00:03:59,400 --> 00:04:01,600
Speaker 1: leisure to thing. You have to think about it through

85
00:04:01,640 --> 00:04:04,520
Speaker 1: the workout. Lens so great for the upper arms. A

86
00:04:04,600 --> 00:04:07,480
Speaker 1: lot of paddling, and then when you paddle back out

87
00:04:07,520 --> 00:04:10,760
Speaker 1: after catching a wave is like hit training. And so

88
00:04:11,240 --> 00:04:13,320
Speaker 1: I try to paddle back out as fast as I

89
00:04:13,320 --> 00:04:15,720
Speaker 1: can so I can get my heart rate up. And

90
00:04:15,800 --> 00:04:18,120
Speaker 1: then in the usually I mean, because I have a

91
00:04:18,120 --> 00:04:21,080
Speaker 1: little more time after the book stuff, I will go hiking.

92
00:04:21,560 --> 00:04:23,360
Speaker 1: And I'm a big wrecker. I like to put the

93
00:04:23,400 --> 00:04:26,920
Speaker 1: weighted vest on and go into the forest and go

94
00:04:26,960 --> 00:04:28,560
Speaker 1: for a hike with my dog Mindy.

95
00:04:28,960 --> 00:04:31,280
Speaker 3: I wish we went into the forest with weighted vest

96
00:04:31,360 --> 00:04:32,960
Speaker 3: on and went for a hike, would have been good.

97
00:04:33,000 --> 00:04:34,920
Speaker 2: Okay, we're saving that for next time.

98
00:04:35,000 --> 00:04:36,640
Speaker 1: Yeah. No, have you done the way to vest?

99
00:04:36,680 --> 00:04:36,720
Speaker 3: No?

100
00:04:37,760 --> 00:04:39,760
Speaker 1: Okay, well, so let's talk about the way to vest. Okay,

101
00:04:39,760 --> 00:04:41,719
Speaker 1: tell me because I think your audience might like it.

102
00:04:42,080 --> 00:04:46,000
Speaker 1: So remember, it's just added weight on your core. So

103
00:04:46,080 --> 00:04:47,760
Speaker 1: this is what I love. I don't like the ones

104
00:04:47,800 --> 00:04:49,600
Speaker 1: that go on your back. But you have weights on

105
00:04:49,640 --> 00:04:51,719
Speaker 1: your front and weights on your back so that the

106
00:04:51,720 --> 00:04:54,520
Speaker 1: weight is evenly distributed. So you know, if you think

107
00:04:54,520 --> 00:04:56,440
Speaker 1: about it, when you're walking or running, you tend to

108
00:04:56,520 --> 00:04:59,080
Speaker 1: lean forward a little bit. With the rocking vest it

109
00:04:59,200 --> 00:05:01,719
Speaker 1: forces you to leave back, so you're strengthening your ab

110
00:05:01,839 --> 00:05:05,240
Speaker 1: muscles and your back muscles while you're running. So it's

111
00:05:05,279 --> 00:05:08,960
Speaker 1: a really good way to just completely strengthen this whole torso.

112
00:05:09,320 --> 00:05:12,839
Speaker 1: But for menopausal women it's the science is showing that

113
00:05:12,920 --> 00:05:16,680
Speaker 1: it helps prevent osteoporosis. So it doesn't have to be

114
00:05:16,720 --> 00:05:19,800
Speaker 1: a high impact walking hiking with a wrecking vest on.

115
00:05:20,200 --> 00:05:23,680
Speaker 1: It tells sends the signal to your bones and says, hey,

116
00:05:24,160 --> 00:05:26,320
Speaker 1: be sure you hold onto calcium and phosphorus and be

117
00:05:26,400 --> 00:05:27,720
Speaker 1: stronger because we have this.

118
00:05:27,760 --> 00:05:30,520
Speaker 3: Extra weight, and I feel like when it comes to menopause,

119
00:05:30,560 --> 00:05:33,000
Speaker 3: you hear a lot about osteoporosis, and a lot of

120
00:05:33,160 --> 00:05:35,599
Speaker 3: people would say, well, the best thing you can possibly

121
00:05:35,640 --> 00:05:38,280
Speaker 3: do for women is for women to strength training, right,

122
00:05:38,320 --> 00:05:41,039
Speaker 3: But strength training isn't always great for women, right.

123
00:05:41,200 --> 00:05:41,719
Speaker 1: No.

124
00:05:41,720 --> 00:05:41,880
Speaker 2: No.

125
00:05:42,120 --> 00:05:45,479
Speaker 1: In fact, it's really interesting because what is they aren't

126
00:05:45,480 --> 00:05:48,120
Speaker 1: telling you is that the most common injury for a

127
00:05:48,120 --> 00:05:51,440
Speaker 1: menopauseal woman is a frozen frozen shoulder, which is what

128
00:05:51,960 --> 00:05:54,720
Speaker 1: it's where you are lifting or like you can get

129
00:05:54,720 --> 00:05:57,400
Speaker 1: it from tennis or something, but you're lifting such heavy

130
00:05:57,400 --> 00:05:59,800
Speaker 1: weights that the muscle sees up and now you have

131
00:05:59,880 --> 00:06:02,720
Speaker 1: limited range of motion. It's literally as it sounds, it's

132
00:06:02,760 --> 00:06:06,200
Speaker 1: a frozen shoulder. But the mechanism behind that is because

133
00:06:06,279 --> 00:06:09,880
Speaker 1: as you go through perimenopause and menopause, you lose those

134
00:06:10,520 --> 00:06:13,400
Speaker 1: you lose estrogen, and we have estrogen receptor sites in

135
00:06:13,560 --> 00:06:16,839
Speaker 1: every single joint in our body, so you start getting

136
00:06:16,920 --> 00:06:19,880
Speaker 1: hip injuries, shoulder injuries. I was just talking to a

137
00:06:19,880 --> 00:06:22,520
Speaker 1: friend the other day who got a tennis elbow injury

138
00:06:22,680 --> 00:06:26,680
Speaker 1: from weightlifting. So we have to be careful to not

139
00:06:26,839 --> 00:06:30,400
Speaker 1: I mean, they the sciences lift really heavy weights at

140
00:06:30,560 --> 00:06:35,560
Speaker 1: low reps for menopause for muscle training, but then the

141
00:06:35,600 --> 00:06:39,120
Speaker 1: science also says you're more prone to these injuries, so

142
00:06:39,160 --> 00:06:41,520
Speaker 1: you're gonna need to make sure you balance that out

143
00:06:41,560 --> 00:06:43,480
Speaker 1: with a lot of stretching and a lot of rest.

144
00:06:43,680 --> 00:06:46,239
Speaker 3: And what does balance look like for mental pauseal women?

145
00:06:46,360 --> 00:06:48,480
Speaker 3: Like if you're breaking it down kind of on a

146
00:06:48,480 --> 00:06:51,640
Speaker 3: month by month basis, week by week, like how often

147
00:06:51,680 --> 00:06:54,359
Speaker 3: are they strength training? How often are they doing cardio?

148
00:06:54,480 --> 00:06:57,640
Speaker 3: And how often are they hiking with a weight invest Yeah.

149
00:06:57,200 --> 00:06:59,040
Speaker 1: I love this is such a great question because I

150
00:06:59,120 --> 00:07:02,120
Speaker 1: call it exercise variation that we really just like what

151
00:07:02,200 --> 00:07:05,360
Speaker 1: I taught fasting variation and food variation. Like we need

152
00:07:05,400 --> 00:07:08,000
Speaker 1: to go, Okay, here's in my toolbox. This is what

153
00:07:08,040 --> 00:07:11,120
Speaker 1: I have. I have wrecking, I have HIT training, I

154
00:07:11,160 --> 00:07:13,720
Speaker 1: have strength training of yoga, and you're gonna want to

155
00:07:13,760 --> 00:07:16,440
Speaker 1: even those out throughout your week. So three days of

156
00:07:16,440 --> 00:07:20,080
Speaker 1: strength training is great. They say heaviest weight you possibly

157
00:07:20,080 --> 00:07:23,480
Speaker 1: can for about eight reps. So that doesn't have to

158
00:07:23,520 --> 00:07:25,320
Speaker 1: be complicated, that doesn't have to be hours in the

159
00:07:25,360 --> 00:07:28,640
Speaker 1: gym if unless you want to do that yoga, you

160
00:07:28,680 --> 00:07:33,080
Speaker 1: definitely need flexibility and balance. One of the biggest challenges

161
00:07:33,120 --> 00:07:35,160
Speaker 1: for women as they age is if they lose their

162
00:07:35,200 --> 00:07:38,360
Speaker 1: balance and then they'll break a hip. So a lot

163
00:07:38,680 --> 00:07:41,480
Speaker 1: a lot of yoga, or if you don't love yoga,

164
00:07:41,680 --> 00:07:45,400
Speaker 1: do a lot of flexibility exercises. Then we got to

165
00:07:45,440 --> 00:07:48,280
Speaker 1: think about cardio, and so you get to choose what

166
00:07:48,360 --> 00:07:50,880
Speaker 1: cardio is going to be the most effective for you

167
00:07:51,000 --> 00:07:54,720
Speaker 1: or that you like. But running can be good, But

168
00:07:55,280 --> 00:07:58,400
Speaker 1: running can injure menopausal women too, because like, this is

169
00:07:58,400 --> 00:08:01,080
Speaker 1: how I stopped running was because I kept getting hip

170
00:08:01,080 --> 00:08:04,840
Speaker 1: and knee injuries. That's the loss of estrogen. So this

171
00:08:04,880 --> 00:08:06,800
Speaker 1: is where I like the hiking with a with a

172
00:08:06,840 --> 00:08:11,040
Speaker 1: wrecking vest on because it'll get you that same cardiovascular

173
00:08:11,440 --> 00:08:14,320
Speaker 1: challenge that running will, but it's much easier on your joints.

174
00:08:14,600 --> 00:08:16,320
Speaker 2: Now, what about walking with a vest on?

175
00:08:16,400 --> 00:08:18,680
Speaker 3: Because you know, you live in California, and the luxury

176
00:08:18,760 --> 00:08:20,600
Speaker 3: living in California and why I love being out here

177
00:08:20,600 --> 00:08:23,520
Speaker 3: in the winter is you have easy access to nature

178
00:08:23,600 --> 00:08:26,560
Speaker 3: and beautiful hikes and easy kind of nature trails to

179
00:08:26,640 --> 00:08:28,960
Speaker 3: go on. But you know, for our listeners that maybe

180
00:08:29,040 --> 00:08:30,840
Speaker 3: don't have that access. I'm thinking of my mom who

181
00:08:30,880 --> 00:08:32,880
Speaker 3: lives in Connecticut and New York. It's pretty flat where

182
00:08:32,920 --> 00:08:36,480
Speaker 3: she is is walking just as effective, asked, Okay.

183
00:08:36,400 --> 00:08:39,200
Speaker 1: Vest on. So the thing is you'll notice is your heart.

184
00:08:39,240 --> 00:08:41,200
Speaker 1: You're going to be out of breath a lot easier.

185
00:08:41,600 --> 00:08:44,520
Speaker 1: That's what you want. You want to push yourself cardiovascularly,

186
00:08:44,920 --> 00:08:48,120
Speaker 1: so you can just walk briskly if you want. I

187
00:08:48,120 --> 00:08:49,640
Speaker 1: think the first time you put a vest on, you

188
00:08:49,679 --> 00:08:52,880
Speaker 1: have to understand that it's going to feel awkward. It

189
00:08:52,960 --> 00:08:54,760
Speaker 1: might even you might be a little sore in your

190
00:08:54,760 --> 00:08:58,520
Speaker 1: back muscles, and you might be out of breath much quicker.

191
00:08:58,800 --> 00:09:02,520
Speaker 1: So walking with them great walking hills. So like here

192
00:09:02,559 --> 00:09:04,640
Speaker 1: in the Palisades, when I was living there, there was

193
00:09:04,679 --> 00:09:08,640
Speaker 1: this great hill and I would put a fifteen pound

194
00:09:08,679 --> 00:09:11,800
Speaker 1: wrecking vest on and I would go straight up this hill.

195
00:09:12,360 --> 00:09:14,760
Speaker 1: And I had decided that that gave me the best

196
00:09:14,840 --> 00:09:18,400
Speaker 1: endorphin rush. It gave me the greatest workout that I

197
00:09:18,440 --> 00:09:21,760
Speaker 1: had found for my menopausal body because I wasn't running anymore.

198
00:09:22,480 --> 00:09:24,720
Speaker 3: Yeah, you know, you wrote a book recently that just

199
00:09:24,720 --> 00:09:27,079
Speaker 3: came out in December twenty twenty five called Age Like

200
00:09:27,120 --> 00:09:29,400
Speaker 3: a Girl, And guys, you're going to hear the term

201
00:09:29,480 --> 00:09:32,160
Speaker 3: like a Girl a lot in medianized conversation today because

202
00:09:32,160 --> 00:09:34,520
Speaker 3: you've really coined that term you've made it your own,

203
00:09:34,600 --> 00:09:36,360
Speaker 3: which I mean, I just love. I love that we're

204
00:09:36,360 --> 00:09:40,120
Speaker 3: speaking to women because women's bodies are so different than

205
00:09:40,160 --> 00:09:43,679
Speaker 3: men's bodies. And I've interviewed so many athletes, from Olympians

206
00:09:43,720 --> 00:09:46,360
Speaker 3: to professional just athletes in their field. You know, I

207
00:09:46,400 --> 00:09:48,840
Speaker 3: just interviewed this woman, Michelle Wee, who's a professional golfer,

208
00:09:49,240 --> 00:09:51,440
Speaker 3: and she said that, you know, she had wished she

209
00:09:51,600 --> 00:09:55,040
Speaker 3: knew how to work out like a girl when she

210
00:09:55,200 --> 00:09:56,959
Speaker 3: was younger, because it would have prevented so many of

211
00:09:57,040 --> 00:10:01,040
Speaker 3: the injuries she had to deal with. So when it

212
00:10:01,120 --> 00:10:05,720
Speaker 3: comes to aging like a girl, you know, is working

213
00:10:05,760 --> 00:10:08,840
Speaker 3: out and workout variation extremely important.

214
00:10:08,960 --> 00:10:11,560
Speaker 1: Yeah, I think that was. I did a whole chapter

215
00:10:11,600 --> 00:10:14,840
Speaker 1: on exercise in the book because and I did it

216
00:10:14,880 --> 00:10:18,440
Speaker 1: through the lens of an ex collegiate athlete. Like I

217
00:10:18,559 --> 00:10:21,280
Speaker 1: went roaring into my forties and I really had one goal,

218
00:10:21,320 --> 00:10:22,880
Speaker 1: and that was to be in the best shape of

219
00:10:22,880 --> 00:10:26,240
Speaker 1: my life. And I got there, but by forty three,

220
00:10:26,600 --> 00:10:28,760
Speaker 1: the thing that was getting me fit was now the

221
00:10:28,800 --> 00:10:31,600
Speaker 1: thing that was injuring me, and so I didn't really

222
00:10:31,679 --> 00:10:35,400
Speaker 1: quite understand the mechanism behind that. So here's the deal is,

223
00:10:35,440 --> 00:10:39,360
Speaker 1: as estrogen goes down so does collagen and creating. So

224
00:10:39,679 --> 00:10:43,880
Speaker 1: estrogen stimulated those two nutrients in your body. So you

225
00:10:44,000 --> 00:10:47,520
Speaker 1: need to understand that that means more friction on your joints.

226
00:10:48,000 --> 00:10:51,400
Speaker 1: So all the pounding is going to lead many times

227
00:10:51,480 --> 00:10:55,200
Speaker 1: to more of the injuries. So and you could add

228
00:10:55,240 --> 00:10:58,880
Speaker 1: in collagen and creating. That's phenomenal added in, but just

229
00:10:58,960 --> 00:11:02,360
Speaker 1: be aware that you're more prone to these joint injuries.

230
00:11:02,480 --> 00:11:06,840
Speaker 1: So the box jumping, the CrossFit, oh my god. In

231
00:11:06,880 --> 00:11:10,920
Speaker 1: my practice, I had all these crazy CrossFit women that

232
00:11:10,960 --> 00:11:15,359
Speaker 1: were like in their fifties, totally injuring themselves doing CrossFit.

233
00:11:15,520 --> 00:11:17,600
Speaker 1: But they're like, I'm in the best shape of my life,

234
00:11:18,120 --> 00:11:20,920
Speaker 1: but I can't walk, I can't raise my arm. I

235
00:11:21,040 --> 00:11:24,040
Speaker 1: kept saying, like, why you stop the CrossFit? And then

236
00:11:24,040 --> 00:11:27,360
Speaker 1: nobody ever want to stop it. So there's an example

237
00:11:27,520 --> 00:11:30,800
Speaker 1: of you need to shift what you're doing and be

238
00:11:30,880 --> 00:11:34,480
Speaker 1: a lot more intentional about not putting so much pressure

239
00:11:34,480 --> 00:11:35,120
Speaker 1: on your joints.

240
00:11:35,280 --> 00:11:39,719
Speaker 2: Yeah, and also sometimes exhaustion and pain that comes as

241
00:11:39,720 --> 00:11:43,480
Speaker 2: a result of working out can be equated to being

242
00:11:43,600 --> 00:11:46,120
Speaker 2: sore from getting a great workout in, but that's not

243
00:11:46,360 --> 00:11:47,479
Speaker 2: always the case.

244
00:11:47,400 --> 00:11:51,160
Speaker 1: Right right, Well, and soreness is interesting for menopausal women,

245
00:11:51,280 --> 00:11:55,280
Speaker 1: because low testosterone can give you soreness and you're doing

246
00:11:55,280 --> 00:11:58,680
Speaker 1: the same workout and you're like, wait, why, Like I'm

247
00:11:58,840 --> 00:12:04,120
Speaker 1: so sore. So there is this massive neurochemical shift that

248
00:12:04,240 --> 00:12:08,160
Speaker 1: requires a massive lifestyle shift. So a couple interesting things

249
00:12:08,200 --> 00:12:10,600
Speaker 1: that I really looked into when I put the book together.

250
00:12:11,080 --> 00:12:13,199
Speaker 1: One was, you know, we always talk about longevity and

251
00:12:13,240 --> 00:12:17,520
Speaker 1: grip strength, Like the biggest indicator to how well you're

252
00:12:17,559 --> 00:12:20,920
Speaker 1: going to age is grip strength. So I was like, well,

253
00:12:21,080 --> 00:12:25,800
Speaker 1: then we should be doing after forty exercises that help

254
00:12:25,880 --> 00:12:28,920
Speaker 1: our grip strength, right, So you could do those, You

255
00:12:28,960 --> 00:12:31,640
Speaker 1: can do pull ups, you can have just your hand

256
00:12:31,679 --> 00:12:34,480
Speaker 1: on a bar and just do like, you know, hang

257
00:12:34,559 --> 00:12:37,240
Speaker 1: from a bar for a couple of minutes. But we

258
00:12:37,360 --> 00:12:40,800
Speaker 1: really need our hands to be strong because you don't

259
00:12:40,840 --> 00:12:42,880
Speaker 1: think about it, but when you're eighty and ninety and

260
00:12:42,920 --> 00:12:45,240
Speaker 1: you fall on the ground or you're trying to get

261
00:12:45,320 --> 00:12:48,280
Speaker 1: up out of a chair, you need functionality, and your

262
00:12:48,320 --> 00:12:50,400
Speaker 1: hand is a big one. So that would be the

263
00:12:50,400 --> 00:12:53,240
Speaker 1: first thing I would say. The second thing is that

264
00:12:53,280 --> 00:12:58,080
Speaker 1: we have to be really mindful to keep our hips lubricated.

265
00:12:58,559 --> 00:13:00,080
Speaker 1: So when I went back and I looked at what

266
00:13:00,120 --> 00:13:04,640
Speaker 1: the hunter and gatherers did. Those postmenopausal women, they did

267
00:13:04,640 --> 00:13:07,760
Speaker 1: a lot of squatting, and so they had to squat

268
00:13:07,840 --> 00:13:10,640
Speaker 1: to forge for food. They were pulling tubers out of

269
00:13:10,679 --> 00:13:14,360
Speaker 1: the soil, and so squatting. I looked into squatting, and

270
00:13:14,679 --> 00:13:18,000
Speaker 1: oh my god, the science on squatting is really impressive

271
00:13:18,559 --> 00:13:22,080
Speaker 1: for helping with not only joint pain and prevention of injuries,

272
00:13:22,320 --> 00:13:25,440
Speaker 1: but also with making sure that you have better posture

273
00:13:25,480 --> 00:13:29,360
Speaker 1: as you age, that you don't have low back pain,

274
00:13:29,800 --> 00:13:32,920
Speaker 1: keeps your core strong. So it's funny. I all of

275
00:13:32,960 --> 00:13:36,120
Speaker 1: a sudden, in researching and writing the book, I found

276
00:13:36,160 --> 00:13:39,120
Speaker 1: myself taking squatting breaks and trying to just get my

277
00:13:39,200 --> 00:13:42,400
Speaker 1: hips to open up. And how much better I felt

278
00:13:42,480 --> 00:13:45,800
Speaker 1: just from that. So I think the focus, Here's what

279
00:13:45,800 --> 00:13:49,200
Speaker 1: I'm hoping people gather, is that when we're younger, the

280
00:13:49,280 --> 00:13:53,199
Speaker 1: focus becomes so much about fitness being how do I look.

281
00:13:53,360 --> 00:13:55,640
Speaker 2: I was just gonna say this, yeah.

282
00:13:55,280 --> 00:13:58,280
Speaker 1: And then there's a point, and I'm really speaking as

283
00:13:58,280 --> 00:14:01,080
Speaker 1: an ex athlete that really had to come to, like

284
00:14:01,240 --> 00:14:04,400
Speaker 1: wrestle with the fact that I had to change my

285
00:14:04,559 --> 00:14:08,760
Speaker 1: workout for functionality now and it doesn't mean you can't

286
00:14:08,800 --> 00:14:13,560
Speaker 1: look good, but you have this massive neurochemical change, and

287
00:14:13,640 --> 00:14:16,680
Speaker 1: so you need to start thinking more from a lens

288
00:14:16,800 --> 00:14:19,480
Speaker 1: of I'm just gonna go ahead and do my CrossFit

289
00:14:20,240 --> 00:14:23,280
Speaker 1: class and injure myself because I like how I look.

290
00:14:23,920 --> 00:14:26,440
Speaker 1: You want to sort of redefine the way you are

291
00:14:26,760 --> 00:14:29,080
Speaker 1: looking at health and go wait, I want to be

292
00:14:29,120 --> 00:14:31,960
Speaker 1: able to walk at eighty. I want to be able

293
00:14:31,960 --> 00:14:33,920
Speaker 1: to get up off the ground at eighty. I don't

294
00:14:33,920 --> 00:14:36,160
Speaker 1: want to end up with a hip fracture at eighty.

295
00:14:36,560 --> 00:14:39,359
Speaker 1: I think that's what happens as you go through this experience.

296
00:14:40,440 --> 00:14:42,240
Speaker 3: I think one of the things that I'm really liking

297
00:14:42,600 --> 00:14:45,600
Speaker 3: as it comes as like a buzzword in health right

298
00:14:45,640 --> 00:14:47,480
Speaker 3: now and we've gone through so I mean, I feel

299
00:14:47,480 --> 00:14:51,040
Speaker 3: like in my twenties it was like keto diet and

300
00:14:51,320 --> 00:14:53,920
Speaker 3: gluten free and silliac. I mean, siliac is a different

301
00:14:54,000 --> 00:14:56,000
Speaker 3: kind of thing, but people decided to be gluten free

302
00:14:56,000 --> 00:14:58,040
Speaker 3: that weren't silliac. You know, There's been so many different

303
00:14:58,080 --> 00:15:00,760
Speaker 3: types of like health fads that people have gone through.

304
00:15:00,920 --> 00:15:03,800
Speaker 3: The one word that I am really liking is longevity

305
00:15:03,840 --> 00:15:07,400
Speaker 3: and longevity practices because I agree, I think like a

306
00:15:07,400 --> 00:15:09,160
Speaker 3: lot of times we can be short minded with our

307
00:15:09,200 --> 00:15:12,080
Speaker 3: fitness goals like I want to look great for my

308
00:15:12,160 --> 00:15:13,920
Speaker 3: wedding in six months. You know, I want to look

309
00:15:13,960 --> 00:15:15,480
Speaker 3: great for X, Y and Z event that I have

310
00:15:15,560 --> 00:15:16,000
Speaker 3: coming up.

311
00:15:16,200 --> 00:15:17,040
Speaker 2: But I think it is.

312
00:15:16,960 --> 00:15:19,960
Speaker 3: So important as people that want to live a healthy

313
00:15:20,000 --> 00:15:22,040
Speaker 3: lifestyle for a long duration of time, Like I know

314
00:15:22,160 --> 00:15:23,400
Speaker 3: that I want to be able to run for.

315
00:15:23,360 --> 00:15:24,560
Speaker 2: As long as I possibly can.

316
00:15:24,680 --> 00:15:26,600
Speaker 3: Yeah, and that doesn't mean I can run every single day,

317
00:15:26,640 --> 00:15:28,640
Speaker 3: that's right. That doesn't mean I can be a marathon writer,

318
00:15:29,240 --> 00:15:32,320
Speaker 3: you know. But so how do you think we should

319
00:15:32,360 --> 00:15:33,080
Speaker 3: You know, I'm twenty.

320
00:15:32,920 --> 00:15:33,400
Speaker 2: Eight years old.

321
00:15:33,480 --> 00:15:35,240
Speaker 3: I think a lot of my listeners are in there,

322
00:15:35,280 --> 00:15:38,320
Speaker 3: you know, twenty three to forty four years old. What

323
00:15:38,360 --> 00:15:40,240
Speaker 3: can we be doing in our twenties to set ourselves

324
00:15:40,280 --> 00:15:41,520
Speaker 3: up for our thirties and forties?

325
00:15:41,600 --> 00:15:44,840
Speaker 1: Yeah, you know, I get asked this question so much,

326
00:15:45,000 --> 00:15:48,280
Speaker 1: and I just love that we're that this keeps coming up,

327
00:15:49,120 --> 00:15:53,040
Speaker 1: because that's really the game of health is to do

328
00:15:53,160 --> 00:15:57,360
Speaker 1: something today that your tomorrow's self will thank you for. Like,

329
00:15:57,400 --> 00:15:59,880
Speaker 1: think about working out now. We like it. It feels good,

330
00:16:00,160 --> 00:16:02,800
Speaker 1: the post high, you get all the endorsement endorphins, but

331
00:16:02,920 --> 00:16:05,920
Speaker 1: you're also doing it today so that two days later

332
00:16:06,000 --> 00:16:07,320
Speaker 1: or a day later you look in the mirror and

333
00:16:07,360 --> 00:16:10,400
Speaker 1: you're like, how you look? So I think we have

334
00:16:10,480 --> 00:16:12,680
Speaker 1: to start to realize that what you're doing today is

335
00:16:12,720 --> 00:16:15,880
Speaker 1: going to set you up for your health forever. So

336
00:16:16,240 --> 00:16:19,120
Speaker 1: don't push through these injuries. I think that's the biggest one.

337
00:16:19,520 --> 00:16:21,960
Speaker 1: Don't push through the injuries. Listen to your body and

338
00:16:22,000 --> 00:16:25,000
Speaker 1: make sure that you're not using that sort of I

339
00:16:25,000 --> 00:16:28,480
Speaker 1: can do anything attitude, and yet pretty soon you can't walk.

340
00:16:29,200 --> 00:16:29,400
Speaker 3: You know.

341
00:16:29,440 --> 00:16:32,080
Speaker 1: This is not necessarily through the lens of like a girl.

342
00:16:32,120 --> 00:16:36,280
Speaker 1: But my husband was a semi pro soccer player, and

343
00:16:36,800 --> 00:16:39,120
Speaker 1: I kept saying, you gotta in the twenties and thirties.

344
00:16:39,160 --> 00:16:41,640
Speaker 1: I was like, you gotta do yoga, you gotta stretch,

345
00:16:41,760 --> 00:16:44,320
Speaker 1: You're going to get injured. And he was like yeah, yeah, yeah,

346
00:16:44,360 --> 00:16:46,360
Speaker 1: And he just went out and played soccer all the time.

347
00:16:46,840 --> 00:16:49,480
Speaker 1: And then he just had a hip replacement last year,

348
00:16:50,000 --> 00:16:52,520
Speaker 1: like after a while his joints were wore out. So

349
00:16:52,720 --> 00:16:54,880
Speaker 1: if I was in my twenties and thirties right now,

350
00:16:55,320 --> 00:16:58,800
Speaker 1: I would be focused on exercise variation. I would be

351
00:16:58,840 --> 00:17:02,200
Speaker 1: focused on weightlifting, for sure. I think one of the

352
00:17:02,240 --> 00:17:05,080
Speaker 1: things that we don't talk enough about, and we probably should,

353
00:17:05,720 --> 00:17:09,480
Speaker 1: is it's so much harder to build muscle as you age,

354
00:17:09,840 --> 00:17:11,960
Speaker 1: So build it and keep it is the name of

355
00:17:12,000 --> 00:17:14,640
Speaker 1: the game at twenty and thirty, because I can tell

356
00:17:14,640 --> 00:17:17,560
Speaker 1: you I used to look at weights in my twenties

357
00:17:17,640 --> 00:17:20,680
Speaker 1: and I would build muscle, and I almost to the

358
00:17:20,720 --> 00:17:24,399
Speaker 1: point that I felt too thick. And now I'm trying

359
00:17:24,480 --> 00:17:27,200
Speaker 1: so hard to build muscle. It's a very different experience.

360
00:17:27,960 --> 00:17:30,560
Speaker 1: So I think if you can go into your forties

361
00:17:31,000 --> 00:17:34,760
Speaker 1: with really good muscle strength, really good flexibility, a great

362
00:17:34,880 --> 00:17:38,600
Speaker 1: exercise variation program, then you're going to find that you

363
00:17:38,640 --> 00:17:41,000
Speaker 1: can weather those perimenopause yaar is much easier.

364
00:17:41,560 --> 00:17:45,680
Speaker 3: How does training like a girl biologically differ from training.

365
00:17:45,400 --> 00:17:45,840
Speaker 2: Like a boy?

366
00:17:46,960 --> 00:17:52,080
Speaker 1: Well, okay, so boys hormonal system work within twenty four hours,

367
00:17:52,280 --> 00:17:55,680
Speaker 1: and they have one hormone to think about. That's testosterone.

368
00:17:56,040 --> 00:17:59,960
Speaker 1: So testosterone will actually get released from the outer tissue

369
00:18:00,119 --> 00:18:03,360
Speaker 1: of the testes. It goes up into the brain and

370
00:18:03,600 --> 00:18:07,200
Speaker 1: converts to progestone up there. So a man only has

371
00:18:07,240 --> 00:18:10,840
Speaker 1: to pit play by the rules of one hormone, and

372
00:18:10,960 --> 00:18:17,160
Speaker 1: testosterone likes heavyweights, hard activities that kind of like aggressive,

373
00:18:17,280 --> 00:18:22,280
Speaker 1: sort of kill it mentality does well with testosterone. Okay, women,

374
00:18:22,359 --> 00:18:26,119
Speaker 1: we have three sex hormones to think about estrogen, progesterone,

375
00:18:26,280 --> 00:18:30,240
Speaker 1: and testosterone. Estrogen loves when you're doing a lot of

376
00:18:30,240 --> 00:18:33,600
Speaker 1: aerobic activity, a lot of hit training. Estrogen wants you

377
00:18:33,640 --> 00:18:36,439
Speaker 1: to keep cortisol down. I'm sorry, Estrogen wants you to

378
00:18:36,520 --> 00:18:40,320
Speaker 1: keep glucose down but doesn't mind if cortisol goes up.

379
00:18:40,760 --> 00:18:45,280
Speaker 1: So you're really intense hit training where and I think

380
00:18:45,280 --> 00:18:47,920
Speaker 1: all women should be doing this where you're like out

381
00:18:47,920 --> 00:18:52,800
Speaker 1: of breath that starts to signal something called growth hormone,

382
00:18:52,960 --> 00:18:56,840
Speaker 1: and growth hormone balances all the other hormones. So whenever

383
00:18:56,840 --> 00:19:00,760
Speaker 1: you're making estrogen, which is day one through dayifen around

384
00:19:00,840 --> 00:19:05,159
Speaker 1: then really hard aerobic activity to keep glucose low, and

385
00:19:05,640 --> 00:19:07,959
Speaker 1: then you can and really get that fitness level up

386
00:19:08,000 --> 00:19:11,000
Speaker 1: in the growth hormone then testosterone. This was something we

387
00:19:11,240 --> 00:19:13,200
Speaker 1: didn't even talk about on the walk, but I've been

388
00:19:13,240 --> 00:19:15,840
Speaker 1: really like this in all my research. I was like,

389
00:19:16,000 --> 00:19:21,159
Speaker 1: why are fitness trainers not using the ovulation period to

390
00:19:22,160 --> 00:19:25,359
Speaker 1: really make sure that women can build muscle the best

391
00:19:25,480 --> 00:19:28,640
Speaker 1: during that time, because from day ten to day fifteen

392
00:19:28,680 --> 00:19:32,640
Speaker 1: of a woman's cycle, she gets the most amount of testosterone.

393
00:19:33,119 --> 00:19:36,080
Speaker 1: The rest of the rest of her cycle she's not

394
00:19:36,160 --> 00:19:39,879
Speaker 1: getting testosterone, so why are we not teaching her to

395
00:19:39,920 --> 00:19:43,199
Speaker 1: lift weights from day ten to day fifteen When she

396
00:19:43,320 --> 00:19:46,280
Speaker 1: has all this testosterone, She's going to be able to

397
00:19:46,320 --> 00:19:50,800
Speaker 1: build more muscle during that time. And then progesterone, for

398
00:19:50,880 --> 00:19:54,000
Speaker 1: a woman doesn't like cortisol high. So if you do

399
00:19:54,080 --> 00:19:58,120
Speaker 1: the workout that estrogen loves, progesterones like does not love

400
00:19:58,160 --> 00:20:02,000
Speaker 1: that workout. So and whenever progesterone comes in, we need

401
00:20:02,040 --> 00:20:05,639
Speaker 1: to do more rest and recovery. So I actually, and

402
00:20:05,720 --> 00:20:09,120
Speaker 1: I did. Do you know Tony Horton, No, oh my god,

403
00:20:09,160 --> 00:20:10,399
Speaker 1: you need to bring Tony Horton.

404
00:20:10,400 --> 00:20:13,200
Speaker 3: Okay, Tony Horton, you're coming on post run high.

405
00:20:12,800 --> 00:20:12,960
Speaker 2: Come.

406
00:20:13,600 --> 00:20:15,280
Speaker 1: Oh my god, you guys would be two peas in

407
00:20:15,320 --> 00:20:18,919
Speaker 1: a pond. Okay. So Tony did something called P ninety X.

408
00:20:19,000 --> 00:20:21,919
Speaker 3: Okay do you remember, Yes, yes, yes, I've never done it,

409
00:20:21,960 --> 00:20:22,359
Speaker 3: but I know it.

410
00:20:22,440 --> 00:20:24,600
Speaker 1: Okay. So Tony was like one of the first people

411
00:20:24,880 --> 00:20:29,399
Speaker 1: to really make a homework out a hard one, and

412
00:20:29,440 --> 00:20:31,439
Speaker 1: he had this thing called P ninety X and you

413
00:20:31,480 --> 00:20:34,320
Speaker 1: did it. You did these workouts every day for ninety days.

414
00:20:34,640 --> 00:20:37,280
Speaker 1: And so when I was in my thirties, I did

415
00:20:37,359 --> 00:20:39,919
Speaker 1: it for years. I just kept doing them over and

416
00:20:39,960 --> 00:20:42,440
Speaker 1: over and over again. Well, a couple of years ago

417
00:20:42,560 --> 00:20:44,919
Speaker 1: when FASTag a Girl came out, I met him and

418
00:20:44,960 --> 00:20:46,720
Speaker 1: I was like, you know, Tony, you really need to

419
00:20:46,760 --> 00:20:49,879
Speaker 1: do a workout that maps to a woman's menstrual cycle.

420
00:20:50,760 --> 00:20:53,360
Speaker 1: And so we did, and it's called Powersink sixty. It's

421
00:20:53,359 --> 00:20:56,560
Speaker 1: out there in the world somehow, somewhere in Tony's land,

422
00:20:56,800 --> 00:20:59,920
Speaker 1: but we really came up with how do you take

423
00:21:00,119 --> 00:21:04,360
Speaker 1: fifteen twenty minute workouts and customize them to the hormones

424
00:21:04,400 --> 00:21:07,439
Speaker 1: that are coming in during that menstrual cycle. This is

425
00:21:07,560 --> 00:21:11,119
Speaker 1: like something that I'm not interested necessarily in creating, but

426
00:21:11,359 --> 00:21:15,560
Speaker 1: some fitness trainer out there, somebody should create that kind

427
00:21:15,560 --> 00:21:18,400
Speaker 1: of program. I mean, Tony and I started it, and

428
00:21:18,600 --> 00:21:20,520
Speaker 1: I just feel like more women need to start to

429
00:21:20,560 --> 00:21:22,720
Speaker 1: look at that through that look at fitness through the

430
00:21:22,800 --> 00:21:23,760
Speaker 1: lens of your hormones.

431
00:21:23,960 --> 00:21:26,199
Speaker 3: And I think also if there was a trainer like

432
00:21:26,280 --> 00:21:29,000
Speaker 3: Tony or whoever out there, has like an online platform

433
00:21:29,040 --> 00:21:31,200
Speaker 3: that can easily do it. I personally I love home workouts.

434
00:21:31,240 --> 00:21:33,760
Speaker 3: We're in California for the next for these three months,

435
00:21:33,960 --> 00:21:35,719
Speaker 3: I don't have a gym here that I'm working out at,

436
00:21:35,760 --> 00:21:37,639
Speaker 3: so I'm going for runs outside and I'm doing the

437
00:21:37,720 --> 00:21:39,719
Speaker 3: kind of the apps that I love doing, and I'm

438
00:21:39,760 --> 00:21:41,720
Speaker 3: currently pregnant, and one of the apps that I love

439
00:21:41,760 --> 00:21:45,359
Speaker 3: doing makes it so easy to know what workouts I

440
00:21:45,400 --> 00:21:48,040
Speaker 3: can be doing based on the week of my pregnancy, which,

441
00:21:48,040 --> 00:21:49,840
Speaker 3: by the way, for a pregnant woman, is so helpful

442
00:21:49,840 --> 00:21:51,280
Speaker 3: because there's so many things that you have to stay

443
00:21:51,320 --> 00:21:53,800
Speaker 3: away from and there's certain things that you don't realize,

444
00:21:53,800 --> 00:21:54,679
Speaker 3: but you actually can.

445
00:21:54,560 --> 00:21:57,080
Speaker 2: Push yourself today. So that's been super helpful.

446
00:21:57,119 --> 00:21:59,159
Speaker 3: So I can only imagine if there was a cycle

447
00:21:59,280 --> 00:22:03,520
Speaker 3: kind of tracking system just made so simple, stupid in

448
00:22:03,560 --> 00:22:05,120
Speaker 3: an app, it would be great, right.

449
00:22:05,960 --> 00:22:08,600
Speaker 1: I just keep thinking, somebody is gonna do it, you

450
00:22:08,640 --> 00:22:10,520
Speaker 1: know what I mean, And I'm sure we could do it.

451
00:22:10,600 --> 00:22:12,920
Speaker 1: But but you know, the other thing you can do

452
00:22:13,040 --> 00:22:16,119
Speaker 1: with AI now is go into a chat GPT and

453
00:22:16,240 --> 00:22:18,359
Speaker 1: just say what workout should I do according to my

454
00:22:18,400 --> 00:22:22,960
Speaker 1: menstrual cycle? Because it is out there in the zeitgeist,

455
00:22:23,000 --> 00:22:26,200
Speaker 1: we're hearing about it more and more. When I put

456
00:22:26,240 --> 00:22:28,840
Speaker 1: together what I call the fasting cycle and fast like

457
00:22:28,880 --> 00:22:31,639
Speaker 1: a Girl, which was here's what you should eat, here's

458
00:22:31,680 --> 00:22:34,040
Speaker 1: the length fast you should do at different times of

459
00:22:34,080 --> 00:22:37,080
Speaker 1: your cycle, I happen to be on a call with

460
00:22:37,160 --> 00:22:40,679
Speaker 1: the one of the trainers who had worked with Tom Brady,

461
00:22:41,280 --> 00:22:44,160
Speaker 1: and he was also working with a lot of collegiate

462
00:22:44,760 --> 00:22:47,800
Speaker 1: female athletes, and I asked him, so this was what

463
00:22:48,240 --> 00:22:51,200
Speaker 1: four years ago? I asked him, like, with your collegiate

464
00:22:51,320 --> 00:22:54,800
Speaker 1: female athletes, do you do something different the week before

465
00:22:54,840 --> 00:22:58,919
Speaker 1: her period? And he goes, oh, yeah, And I was like, really,

466
00:22:59,320 --> 00:23:01,840
Speaker 1: what do you do? And he's like, well, you have

467
00:23:01,880 --> 00:23:06,360
Speaker 1: to go into rest and recovery that week. I was like, okay,

468
00:23:06,560 --> 00:23:10,800
Speaker 1: how does this male trainer know that? And so many

469
00:23:10,800 --> 00:23:14,560
Speaker 1: women don't know that. So I think there is there

470
00:23:14,640 --> 00:23:18,960
Speaker 1: is sort of the cultures getting hooking on too different exercises,

471
00:23:19,040 --> 00:23:22,000
Speaker 1: different time of the cycle. It's just we haven't landed

472
00:23:22,000 --> 00:23:23,399
Speaker 1: on what exactly that looks like.

473
00:23:23,640 --> 00:23:25,560
Speaker 3: But you know what's hard about that when I think

474
00:23:25,560 --> 00:23:27,320
Speaker 3: about a college setting and I have brothers that played

475
00:23:27,359 --> 00:23:29,320
Speaker 3: D one lacrosse, I did cross country for like a

476
00:23:29,320 --> 00:23:31,359
Speaker 3: hot sec. Maybe we shouldn't quote that on the on

477
00:23:31,400 --> 00:23:34,520
Speaker 3: the show nobody look at my times, but you were

478
00:23:34,560 --> 00:23:37,840
Speaker 3: a collegiate tennis player. You know, when you're in a

479
00:23:37,880 --> 00:23:40,880
Speaker 3: tennis program, you do what the other girls are doing,

480
00:23:40,960 --> 00:23:43,200
Speaker 3: you do what the trainer is scheduling you do. Every

481
00:23:43,200 --> 00:23:46,120
Speaker 3: girl is on a different cycle. So, like, say you're

482
00:23:46,160 --> 00:23:50,000
Speaker 3: a college athlete listening to this podcast, like and you

483
00:23:50,040 --> 00:23:53,320
Speaker 3: know you're interested in matching your workouts to cycles, thinking

484
00:23:53,520 --> 00:23:55,199
Speaker 3: what do you do in a situation And you might

485
00:23:55,240 --> 00:23:58,159
Speaker 3: know from experience where you know you're in college, you're

486
00:23:58,200 --> 00:23:59,760
Speaker 3: working out with your team, you're doing what your coach

487
00:23:59,760 --> 00:24:01,960
Speaker 3: says to do, but you know it's not right for

488
00:24:02,200 --> 00:24:06,120
Speaker 3: your cycle that month, and it might actually limit your performance, right, And.

489
00:24:06,080 --> 00:24:07,440
Speaker 1: You don't want to be the one that's like, hey,

490
00:24:07,440 --> 00:24:09,440
Speaker 1: I can't do it that. You don't want to be

491
00:24:09,480 --> 00:24:12,400
Speaker 1: the week link because they pretty much own you when

492
00:24:12,400 --> 00:24:13,440
Speaker 1: you're at that point.

493
00:24:13,200 --> 00:24:16,080
Speaker 3: They'll just tell you and athletes are too competitive. Ye exactly,

494
00:24:16,240 --> 00:24:18,320
Speaker 3: we're not going to be the week week link out here.

495
00:24:18,119 --> 00:24:20,800
Speaker 1: You know exactly. Okay, So a couple of things. Just

496
00:24:21,040 --> 00:24:23,359
Speaker 1: know that you don't want it. You don't want too

497
00:24:23,400 --> 00:24:27,399
Speaker 1: many cortisol rich activities. So if you were working out hard,

498
00:24:27,480 --> 00:24:30,400
Speaker 1: you were studying hard, you were staying up late, you're

499
00:24:30,480 --> 00:24:33,919
Speaker 1: partying hard, Like, that's a lot of cortisol and eventually

500
00:24:33,960 --> 00:24:36,040
Speaker 1: that's going to be hard on the body. So that

501
00:24:36,080 --> 00:24:39,000
Speaker 1: would be the first thing The second thing is I

502
00:24:39,040 --> 00:24:41,920
Speaker 1: would talk to your coach, because your coach doesn't want

503
00:24:41,960 --> 00:24:46,399
Speaker 1: you injured, so you might need to do a little

504
00:24:46,400 --> 00:24:48,800
Speaker 1: like instead of giving it one hundred percent, you might

505
00:24:48,840 --> 00:24:51,280
Speaker 1: have to give it two thirds or like give it

506
00:24:51,359 --> 00:24:54,560
Speaker 1: like an eighty percent sort of effort, so that you

507
00:24:54,640 --> 00:24:58,080
Speaker 1: just are aware you're more prone to injury that week before.

508
00:24:59,000 --> 00:25:00,760
Speaker 1: And then the third thing is that I think every

509
00:25:00,800 --> 00:25:02,879
Speaker 1: athlete should do, but I'm not sure that we do

510
00:25:02,960 --> 00:25:06,439
Speaker 1: it all the time, which is prioritize sleep so that

511
00:25:06,520 --> 00:25:09,960
Speaker 1: you just I'm aware that the week before your period

512
00:25:10,400 --> 00:25:12,800
Speaker 1: you need a little more rest and recovery. And so

513
00:25:13,080 --> 00:25:15,880
Speaker 1: if you can't get that rest and recovery on whatever,

514
00:25:16,080 --> 00:25:18,320
Speaker 1: like for me it was the tennis court, you need

515
00:25:18,320 --> 00:25:20,399
Speaker 1: to get to bed a little bit earlier, which also

516
00:25:20,440 --> 00:25:23,440
Speaker 1: could be hard for a collegiate athlete, but something to consider.

517
00:25:32,560 --> 00:25:33,880
Speaker 3: And I want you to talk to me like I'm

518
00:25:33,880 --> 00:25:36,600
Speaker 3: a fifth grader because sometimes when it comes to sciencey

519
00:25:36,680 --> 00:25:39,040
Speaker 3: stuff like tracking my cycle or like, guys, like the

520
00:25:39,040 --> 00:25:41,080
Speaker 3: amount of things I've had to learn about pregnancy has

521
00:25:41,119 --> 00:25:44,080
Speaker 3: been like beyond and thank God for things like chat

522
00:25:44,119 --> 00:25:46,199
Speaker 3: ept and what to expect when you're expecting and all

523
00:25:46,200 --> 00:25:48,720
Speaker 3: these things that you know you can learn, but talk

524
00:25:48,720 --> 00:25:50,560
Speaker 3: to me like I'm a fifth grader, and explain to

525
00:25:50,600 --> 00:25:53,639
Speaker 3: me my cycle and how I can know what stage

526
00:25:53,680 --> 00:25:55,640
Speaker 3: I am at in my cycle and when. And this

527
00:25:55,680 --> 00:25:59,359
Speaker 3: is happening every single month, guys. So it happens like clockwork.

528
00:25:58,880 --> 00:26:02,240
Speaker 1: Right, yep? Okay, so first day one, this is the

529
00:26:02,280 --> 00:26:03,959
Speaker 1: one thing I learned with fast like a girl. I

530
00:26:04,040 --> 00:26:06,280
Speaker 1: was like, wow, so many women don't even know day

531
00:26:06,280 --> 00:26:09,480
Speaker 1: one of their period. So day one is the day

532
00:26:09,560 --> 00:26:12,960
Speaker 1: you actually need feminine care products. Like you're like, I, okay,

533
00:26:13,080 --> 00:26:14,320
Speaker 1: I'm actually on my period.

534
00:26:14,480 --> 00:26:15,520
Speaker 2: The crimson wave has come.

535
00:26:15,600 --> 00:26:16,360
Speaker 1: Yeah, Crimson wave.

536
00:26:16,400 --> 00:26:16,680
Speaker 2: There we go.

537
00:26:17,000 --> 00:26:20,560
Speaker 1: You're not spottying. You're not like, oh is my period here? No,

538
00:26:20,640 --> 00:26:22,920
Speaker 1: you're like, my period is here. Okay. That's day one.

539
00:26:23,480 --> 00:26:27,520
Speaker 1: Day one through day ten, estrogen is building, so it's

540
00:26:27,600 --> 00:26:30,760
Speaker 1: like slowly, little bit a little bit each day until

541
00:26:30,880 --> 00:26:34,320
Speaker 1: you get into ovulation where estrogen will peak usually around

542
00:26:34,400 --> 00:26:37,720
Speaker 1: day twelve. But I always say day one to day

543
00:26:37,800 --> 00:26:40,840
Speaker 1: ten you want to play by rules of estrogen, which

544
00:26:40,840 --> 00:26:44,399
Speaker 1: we've been talking about, which is keep glucose down. So

545
00:26:44,800 --> 00:26:47,119
Speaker 1: this is great for the keto diet, This is great

546
00:26:47,200 --> 00:26:50,720
Speaker 1: for fasting, This is great for hard workouts, and estrogen

547
00:26:50,880 --> 00:26:55,840
Speaker 1: doesn't really care if cortisol goes high, so you can

548
00:26:56,080 --> 00:26:58,440
Speaker 1: you know, stay up late things like that. So that's

549
00:26:58,440 --> 00:27:01,680
Speaker 1: the first ten days. Day eleven you move into I

550
00:27:01,720 --> 00:27:06,359
Speaker 1: have ovulation, and every woman ovulates different and every month

551
00:27:06,440 --> 00:27:09,840
Speaker 1: we ovulated a different day. We ovulate out of each

552
00:27:09,920 --> 00:27:13,240
Speaker 1: ovary differently, like it's it's a moving target. This is

553
00:27:13,280 --> 00:27:16,639
Speaker 1: why getting pregnant for many people is really hard. So

554
00:27:17,200 --> 00:27:21,040
Speaker 1: day eleven to day fifteen, estrogen's gonna peak. We already

555
00:27:21,080 --> 00:27:24,840
Speaker 1: talked about estrogen is gonna make ligaments really relaxed. But

556
00:27:25,000 --> 00:27:29,000
Speaker 1: estrogen also brings in serotonin and dopamine and a lot

557
00:27:29,000 --> 00:27:32,960
Speaker 1: of neurotransmitters that make you feel really good. So at

558
00:27:33,000 --> 00:27:36,679
Speaker 1: like day twelve thirteen, estrogen peaks, you feel really good

559
00:27:38,000 --> 00:27:42,800
Speaker 1: because you're getting all those neurochemicals, but you're also getting testosterone.

560
00:27:42,840 --> 00:27:46,480
Speaker 1: From day ten to day fifteen, you're getting testosterone, so

561
00:27:46,520 --> 00:27:49,919
Speaker 1: you're gonna feel motivated. You're gonna might want to go

562
00:27:49,960 --> 00:27:52,320
Speaker 1: work out more during that time because of all you

563
00:27:52,359 --> 00:27:56,520
Speaker 1: might your libido goes up. That's biologically intended to happen.

564
00:27:56,920 --> 00:28:00,120
Speaker 1: So those are all really great and you get a

565
00:28:00,160 --> 00:28:03,200
Speaker 1: little bit of progesterone during that time, so you literally

566
00:28:03,240 --> 00:28:07,879
Speaker 1: get all three hormones in this ovulation period. So I

567
00:28:07,920 --> 00:28:09,480
Speaker 1: called it in fast like a girl. I called it

568
00:28:09,520 --> 00:28:13,160
Speaker 1: the manifestation phase because I was like, well, we're pretty

569
00:28:13,200 --> 00:28:16,440
Speaker 1: magical during that time. We can do anything we want

570
00:28:16,480 --> 00:28:20,040
Speaker 1: with all those hormones pumping in. And then after day

571
00:28:20,080 --> 00:28:23,239
Speaker 1: fifteen you start to go into the back half of

572
00:28:23,280 --> 00:28:27,719
Speaker 1: your cycle. And from about day fifteen to day eighteen,

573
00:28:28,160 --> 00:28:31,680
Speaker 1: your body's pretty resilient. You can do whatever you want,

574
00:28:31,720 --> 00:28:34,240
Speaker 1: like you can lift hard, you can work out a lot,

575
00:28:34,320 --> 00:28:37,080
Speaker 1: you can skimp on sleep, You're gonna be fine. You

576
00:28:37,080 --> 00:28:41,320
Speaker 1: can whatever feels natural. But as we get today nineteen

577
00:28:41,360 --> 00:28:46,000
Speaker 1: and twenty, this is progesterone's moment, and I think this

578
00:28:46,240 --> 00:28:49,600
Speaker 1: is the part of the menstrual cycle that women are

579
00:28:49,760 --> 00:28:55,160
Speaker 1: not understanding and not doing right. When progesterone comes in,

580
00:28:55,320 --> 00:29:00,200
Speaker 1: two things need to happen. Progesterone needs more glucose, so

581
00:29:00,240 --> 00:29:03,560
Speaker 1: you want to get your carblowed up, because the more

582
00:29:03,560 --> 00:29:07,160
Speaker 1: glucose you have in the system, the more progesterone your

583
00:29:07,200 --> 00:29:11,520
Speaker 1: body can make. Progesterone, which how many of us crave

584
00:29:11,600 --> 00:29:15,680
Speaker 1: carbs the week before our period, That is by biological

585
00:29:15,800 --> 00:29:20,120
Speaker 1: design that your body needs more carbohydrates, so it makes

586
00:29:20,120 --> 00:29:23,720
Speaker 1: you crave it, so the glucose goes up. The second thing,

587
00:29:23,720 --> 00:29:26,840
Speaker 1: and this is where we as women in this modern

588
00:29:26,880 --> 00:29:31,480
Speaker 1: world have really lost our way, is that progesterone does

589
00:29:31,640 --> 00:29:36,000
Speaker 1: not like cortisol. The phrase that I use is when

590
00:29:36,640 --> 00:29:42,440
Speaker 1: cortisol is high, progesterone is shy. She's out. So we

591
00:29:42,480 --> 00:29:45,560
Speaker 1: talked about the female athlete, how she'll lose her period

592
00:29:45,640 --> 00:29:49,440
Speaker 1: the week before, she'll just stop getting a period. That's

593
00:29:49,520 --> 00:29:52,720
Speaker 1: because she's working out so hard. There's so much cortisol

594
00:29:52,760 --> 00:29:56,240
Speaker 1: that progesterone is like, no, it's not safe for me

595
00:29:56,360 --> 00:30:00,440
Speaker 1: to make my appearance. With fasting, I found that so

596
00:30:00,600 --> 00:30:04,120
Speaker 1: many women were losing their cycle. And then I stopped

597
00:30:04,160 --> 00:30:06,239
Speaker 1: having them fast the week before their period, and all

598
00:30:06,240 --> 00:30:09,960
Speaker 1: their cycles came back, and it was because cortisol was

599
00:30:10,000 --> 00:30:13,360
Speaker 1: too high when they were fasting. Women that are dieting

600
00:30:13,920 --> 00:30:17,600
Speaker 1: and they're like counting calories and like restricting during that time,

601
00:30:17,920 --> 00:30:21,480
Speaker 1: they're not only keeping glucose low, but they're also having

602
00:30:21,520 --> 00:30:24,160
Speaker 1: this effect where cortisol is high because they're in this

603
00:30:24,320 --> 00:30:30,959
Speaker 1: real deprivation state. So that week when women say to me, actually,

604
00:30:30,960 --> 00:30:34,240
Speaker 1: it's when my period comes that I am the most uncomfortable.

605
00:30:34,880 --> 00:30:38,320
Speaker 1: I used to say, that's because you didn't mind the

606
00:30:38,360 --> 00:30:42,080
Speaker 1: week before your cycle. Does that make sense?

607
00:30:42,160 --> 00:30:44,480
Speaker 3: It does, because like the week before my cycle, even

608
00:30:44,600 --> 00:30:47,440
Speaker 3: whether it's four days or three days, I know myself

609
00:30:47,480 --> 00:30:48,640
Speaker 3: and it's like you really have to listen.

610
00:30:48,680 --> 00:30:50,720
Speaker 2: As a woman, like we are so intuitive.

611
00:30:51,040 --> 00:30:53,720
Speaker 3: We have got feelings, like we know what's going on

612
00:30:53,760 --> 00:30:55,120
Speaker 3: in our body, and we know what we need. And

613
00:30:55,160 --> 00:30:57,720
Speaker 3: I think it's when we shy away from those things

614
00:30:57,760 --> 00:30:59,440
Speaker 3: that are so clear that we need, Like, for example,

615
00:30:59,480 --> 00:31:01,160
Speaker 3: three to four before I get my period.

616
00:31:01,200 --> 00:31:04,240
Speaker 2: Every single time, I am ravenous. I'm eating every single thing.

617
00:31:04,320 --> 00:31:05,240
Speaker 1: But that's by design.

618
00:31:05,360 --> 00:31:07,160
Speaker 3: Yeah, it's by design, and like I've had to give

619
00:31:07,200 --> 00:31:08,840
Speaker 3: into that. And by the way, I'm not gaining weight

620
00:31:08,840 --> 00:31:09,280
Speaker 3: those days.

621
00:31:09,680 --> 00:31:11,000
Speaker 2: That's actually the total opposite.

622
00:31:11,080 --> 00:31:13,480
Speaker 1: Yeah, So on that, I really you bring up such

623
00:31:13,480 --> 00:31:15,720
Speaker 1: a good point because I used to when I first

624
00:31:15,760 --> 00:31:19,560
Speaker 1: started teaching fasting to my practice, I had a lot

625
00:31:19,600 --> 00:31:23,520
Speaker 1: of high achieving women that were, you know, cardio bunnies.

626
00:31:23,560 --> 00:31:25,920
Speaker 1: They just would work out so hard, and that I

627
00:31:26,000 --> 00:31:28,040
Speaker 1: taught them how to fast, and now they were working

628
00:31:28,040 --> 00:31:31,360
Speaker 1: out hard and they were fasting hard, and they would

629
00:31:31,360 --> 00:31:33,240
Speaker 1: come in the week before their parod and they would

630
00:31:33,240 --> 00:31:37,040
Speaker 1: be like, Oh, I'm really struggling to fast this week.

631
00:31:37,120 --> 00:31:39,840
Speaker 1: I don't know what's going on. And that's when I

632
00:31:39,880 --> 00:31:44,200
Speaker 1: saw this pattern that, Oh my god, all those times

633
00:31:44,240 --> 00:31:47,000
Speaker 1: we were like I'm craving chocolate, I just want to

634
00:31:47,000 --> 00:31:50,720
Speaker 1: eat a box of pizza, that actually was our body saying,

635
00:31:50,760 --> 00:31:53,800
Speaker 1: please give me more glucose so that I can make

636
00:31:53,840 --> 00:31:57,760
Speaker 1: this hormone so that your uterine lining can shed. So

637
00:31:58,000 --> 00:31:59,760
Speaker 1: but as women, what do we do? We're like, oh

638
00:31:59,840 --> 00:32:01,840
Speaker 1: my god, I can't stick to my workout this week.

639
00:32:02,080 --> 00:32:04,000
Speaker 1: I don't know why I can't stick to my diet,

640
00:32:04,400 --> 00:32:07,520
Speaker 1: and we think somehow it's our fault. And what I'm

641
00:32:07,680 --> 00:32:10,520
Speaker 1: really trying to get across is it's not our fault.

642
00:32:10,680 --> 00:32:13,640
Speaker 1: It's that you have a rhythm to follow, and when

643
00:32:13,680 --> 00:32:18,040
Speaker 1: you follow it, the ravenous won't be there. And the

644
00:32:18,080 --> 00:32:21,320
Speaker 1: women that were doing so much fasting and so much

645
00:32:21,320 --> 00:32:24,840
Speaker 1: working out and not honoring that week before, they were

646
00:32:24,880 --> 00:32:28,000
Speaker 1: gaining weight because the body was like, we don't know

647
00:32:28,240 --> 00:32:30,640
Speaker 1: when there's going when this cortisol is going to stop,

648
00:32:30,720 --> 00:32:33,400
Speaker 1: and we don't know when the next meal is coming,

649
00:32:33,440 --> 00:32:36,120
Speaker 1: so we're going to hold on to all this fat

650
00:32:36,320 --> 00:32:39,240
Speaker 1: So I did this really interesting thing where I took

651
00:32:39,280 --> 00:32:42,400
Speaker 1: these women and I said, Okay, I just want you

652
00:32:42,760 --> 00:32:45,240
Speaker 1: to eat all the and I gave them healthy carbs,

653
00:32:45,280 --> 00:32:47,560
Speaker 1: and I don't want you to work out, and I

654
00:32:47,640 --> 00:32:50,240
Speaker 1: don't want you to fast. The week before your period,

655
00:32:51,080 --> 00:32:55,360
Speaker 1: every single one of them lost weight. So the point

656
00:32:55,400 --> 00:32:57,880
Speaker 1: you made, I think that I that I really want

657
00:32:57,880 --> 00:33:01,400
Speaker 1: people to understand is that we have a tendency to

658
00:33:01,440 --> 00:33:04,360
Speaker 1: think weight gain is because we weren't disciplined with our

659
00:33:04,400 --> 00:33:08,280
Speaker 1: food and our exercise. But it's more complicated than that.

660
00:33:08,800 --> 00:33:12,080
Speaker 1: Weight gain can happen because you didn't understand the hormonal

661
00:33:12,160 --> 00:33:14,880
Speaker 1: rhythm of your body, and so it became stressful for

662
00:33:14,960 --> 00:33:16,560
Speaker 1: your body. So it just held on to Wait.

663
00:33:17,840 --> 00:33:22,520
Speaker 3: Yeah, it seems like the female body from what you're saying,

664
00:33:22,600 --> 00:33:25,240
Speaker 3: it seems like the female body gives us this natural,

665
00:33:25,240 --> 00:33:28,440
Speaker 3: built in roadmap to follow to look and feel our best.

666
00:33:28,560 --> 00:33:31,120
Speaker 1: Yeah yeah, but what do we do We push through that?

667
00:33:32,280 --> 00:33:34,000
Speaker 2: Like because of societal norms?

668
00:33:34,080 --> 00:33:37,120
Speaker 1: Yeah yeah, we pushed through it, and because we want

669
00:33:37,120 --> 00:33:38,840
Speaker 1: to look good, we want to be thin, we want

670
00:33:38,840 --> 00:33:42,720
Speaker 1: to participate in everything. We don't necessarily want to be

671
00:33:43,200 --> 00:33:45,640
Speaker 1: left out of anything. We want to do everything like

672
00:33:45,680 --> 00:33:48,239
Speaker 1: a man. Maybe we're in a partnership where we're like, oh,

673
00:33:48,280 --> 00:33:50,680
Speaker 1: my husband's going hiking. I want to go hiking. My

674
00:33:50,800 --> 00:33:53,320
Speaker 1: husband's eating that, but I don't, you know, I'm over

675
00:33:53,320 --> 00:33:57,400
Speaker 1: here dieting, Like we have lost our ability to understand

676
00:33:57,480 --> 00:34:01,120
Speaker 1: our own natural rhythms and what I'm Probably one of

677
00:34:01,160 --> 00:34:03,320
Speaker 1: the things I'm the most proud of with fast like

678
00:34:03,360 --> 00:34:07,200
Speaker 1: a Girl is. It really started a conversation where women

679
00:34:07,240 --> 00:34:10,000
Speaker 1: were like, Okay, what else am I supposed to be

680
00:34:10,040 --> 00:34:14,480
Speaker 1: doing with my menstrual cycle? How should I be eating?

681
00:34:14,480 --> 00:34:17,120
Speaker 1: What supplements should I be taking? What should my sleep

682
00:34:17,120 --> 00:34:20,440
Speaker 1: patterns be? How should I work out? That's how we

683
00:34:20,520 --> 00:34:23,040
Speaker 1: need to think. It's not a man can get away

684
00:34:23,080 --> 00:34:26,840
Speaker 1: with a seven day weekly schedule. We need a monthly schedule.

685
00:34:27,960 --> 00:34:31,480
Speaker 2: Let's define fasting. Okay, what is fasting?

686
00:34:33,080 --> 00:34:35,239
Speaker 1: So okay, So the best way I can explain it

687
00:34:35,280 --> 00:34:38,240
Speaker 1: is through the lens of what I call the metabolic switch.

688
00:34:38,840 --> 00:34:42,200
Speaker 1: So you have two metabolisms. You have one that is

689
00:34:42,360 --> 00:34:46,400
Speaker 1: coordinated by food. Every time you eat, your blood sugar

690
00:34:46,480 --> 00:34:51,040
Speaker 1: goes up. We call that the sugar burner metabolism. Then

691
00:34:51,080 --> 00:34:54,920
Speaker 1: you have another metabolism it's called the fat burner metabolism,

692
00:34:55,080 --> 00:34:58,759
Speaker 1: and it's when blood sugar stays low for a significant

693
00:34:58,760 --> 00:35:02,640
Speaker 1: period of time, your body will flip into this other

694
00:35:02,719 --> 00:35:06,319
Speaker 1: metabolism and burn fat to make something called a key

695
00:35:06,440 --> 00:35:11,000
Speaker 1: tone for energy. So with fasting, one of the things

696
00:35:11,120 --> 00:35:13,400
Speaker 1: I really wanted to bring out there to people is

697
00:35:14,120 --> 00:35:16,880
Speaker 1: everybody would say to me when they come into my office, like,

698
00:35:17,200 --> 00:35:20,560
Speaker 1: I think my metabolism is slow. I think my metabolism

699
00:35:20,640 --> 00:35:23,839
Speaker 1: slowed down. And I'm like, no, you just didn't know

700
00:35:24,080 --> 00:35:28,160
Speaker 1: about this fat burning metabolism that when you go eight

701
00:35:28,239 --> 00:35:33,120
Speaker 1: to twelve hours without food, your body metabolically shifts over

702
00:35:33,239 --> 00:35:37,520
Speaker 1: into a whole nother energy source, and that energy source

703
00:35:37,920 --> 00:35:42,480
Speaker 1: burns fat to make key tones. That energy source is fasting.

704
00:35:42,600 --> 00:35:46,279
Speaker 1: To me, it is when you've learned to go an

705
00:35:46,320 --> 00:35:50,000
Speaker 1: extended period of time without raising blood sugar, which we

706
00:35:50,040 --> 00:35:53,560
Speaker 1: can talk about in a moment, and you're switching yourself

707
00:35:53,760 --> 00:35:57,880
Speaker 1: over into this place where you haven't eaten, and the

708
00:35:57,920 --> 00:36:01,400
Speaker 1: body will burn fat to be able to give you

709
00:36:01,480 --> 00:36:02,680
Speaker 1: a new energy source.

710
00:36:02,920 --> 00:36:04,759
Speaker 3: So when it comes to fasting, like I feel like,

711
00:36:04,760 --> 00:36:07,319
Speaker 3: when I think of fasting, I think and I know

712
00:36:07,360 --> 00:36:08,920
Speaker 3: we talked about it this a little differently, which I

713
00:36:08,920 --> 00:36:10,440
Speaker 3: loved your point that you made on the run, and

714
00:36:10,480 --> 00:36:11,959
Speaker 3: I don't know whether it makes it into the video

715
00:36:12,040 --> 00:36:13,799
Speaker 3: or not, but you said, you know, one of the

716
00:36:13,800 --> 00:36:16,880
Speaker 3: simplest things I tell women is you eat during the

717
00:36:16,920 --> 00:36:18,960
Speaker 3: daylight yep, and you stop eating when.

718
00:36:18,800 --> 00:36:19,960
Speaker 2: It's no longer daylight.

719
00:36:20,320 --> 00:36:23,200
Speaker 3: So and when I previously have heard about fastening, it's

720
00:36:23,280 --> 00:36:25,040
Speaker 3: kind of like you're eating in like a seven to

721
00:36:25,080 --> 00:36:26,719
Speaker 3: eight hour window. And I don't know if those hours

722
00:36:26,760 --> 00:36:28,160
Speaker 3: are right. I just like know it's like kind of

723
00:36:28,160 --> 00:36:30,560
Speaker 3: an hourly window. My mom actually swears by it, and

724
00:36:30,640 --> 00:36:33,239
Speaker 3: you know, she's post meant, she's a post menopausal woman

725
00:36:34,040 --> 00:36:35,920
Speaker 3: and she loves it when it comes to feeling her

726
00:36:35,920 --> 00:36:36,960
Speaker 3: best and looking her best.

727
00:36:38,000 --> 00:36:40,480
Speaker 2: So, like, how do you structure it for people?

728
00:36:40,680 --> 00:36:43,839
Speaker 1: Yeah? So okay, Well I in fast like a girl.

729
00:36:43,960 --> 00:36:47,319
Speaker 1: I mapped out six different length fasts and that was

730
00:36:47,360 --> 00:36:50,000
Speaker 1: based off of just a ton of research and what

731
00:36:50,040 --> 00:36:53,279
Speaker 1: I saw with my patients. So the way I look

732
00:36:53,320 --> 00:36:57,040
Speaker 1: at fasting is I look at it like the length

733
00:36:57,200 --> 00:37:01,040
Speaker 1: of my fast depends on the healing mechanism that I

734
00:37:01,520 --> 00:37:04,759
Speaker 1: want to initiate in my body. So if I go

735
00:37:04,920 --> 00:37:09,160
Speaker 1: twelve to fifteen hours without food, I know I'm stimulating

736
00:37:09,440 --> 00:37:12,680
Speaker 1: this growth hormone and I know that growth hormone helps

737
00:37:12,719 --> 00:37:16,960
Speaker 1: me burn fat and helps me make other hormones. So

738
00:37:17,080 --> 00:37:20,600
Speaker 1: if I'm hormonally feeling off, I'm going to be like, Okay,

739
00:37:20,680 --> 00:37:24,719
Speaker 1: I need twelve hours thirteen somewhere between twelve and fifteen

740
00:37:24,760 --> 00:37:27,640
Speaker 1: on a fairly regular basis so I can get enough

741
00:37:27,680 --> 00:37:32,000
Speaker 1: growth hormone. Seventeen hours of fasting is when we start

742
00:37:32,040 --> 00:37:36,040
Speaker 1: to see that the body actually detoxes itself. It's something

743
00:37:36,080 --> 00:37:41,080
Speaker 1: called atophagy. So if you know you've overdone it on

744
00:37:41,160 --> 00:37:44,560
Speaker 1: vacation or a holiday, or you're just feeling like you

745
00:37:44,680 --> 00:37:48,200
Speaker 1: need to detox, start to throw in some of these

746
00:37:48,280 --> 00:37:53,080
Speaker 1: seventeen hour fasts, and your body will detox itself for free.

747
00:37:53,480 --> 00:37:56,480
Speaker 1: I mean, detox has gotten really expensive, Like you can

748
00:37:56,560 --> 00:37:59,840
Speaker 1: get your body to do it itself. Twenty four hours

749
00:37:59,920 --> 00:38:03,080
Speaker 1: is what we call the gut reset fast, and it's

750
00:38:03,200 --> 00:38:07,680
Speaker 1: where your intelligent body starts to make intestinal stem cells.

751
00:38:08,440 --> 00:38:12,000
Speaker 1: So I use that fast with my patients who had

752
00:38:12,040 --> 00:38:17,719
Speaker 1: any kind of gut problems bloating, constipation, diarrhea, candida, which

753
00:38:17,760 --> 00:38:20,720
Speaker 1: is like a yeast infection in the body. I would

754
00:38:20,760 --> 00:38:24,160
Speaker 1: like throw in once a week these twenty four hour

755
00:38:24,280 --> 00:38:27,839
Speaker 1: fast to try to help them help their body, heal

756
00:38:27,880 --> 00:38:31,239
Speaker 1: their own gut. Thirty six hours are where all was

757
00:38:31,360 --> 00:38:34,919
Speaker 1: always my stubborn weight lost people. Once a quarter, I'd

758
00:38:34,920 --> 00:38:37,520
Speaker 1: throw a thirty six hour fast at them and you'd

759
00:38:37,520 --> 00:38:41,040
Speaker 1: watch them drop weight. Forty eight hour fast reset your

760
00:38:41,080 --> 00:38:45,640
Speaker 1: whole dopamine system. People who were depressed anxiety. Once a quarter,

761
00:38:45,680 --> 00:38:48,400
Speaker 1: we'd do a forty eight hour fast, and then seventy

762
00:38:48,400 --> 00:38:51,040
Speaker 1: two is where you reboot your whole immune system. Once

763
00:38:51,080 --> 00:38:55,440
Speaker 1: a year, twice a year is great. So that's the

764
00:38:55,440 --> 00:38:58,960
Speaker 1: best way I can answer that question. Is it's personal.

765
00:38:59,280 --> 00:39:02,080
Speaker 1: It's your mom might be losing weight and thriving in

766
00:39:02,080 --> 00:39:06,719
Speaker 1: her postmenopausal years at fifteen hours, whereas another woman in

767
00:39:06,719 --> 00:39:10,120
Speaker 1: her postmenopausal years may have really gained a lot of

768
00:39:10,120 --> 00:39:12,560
Speaker 1: weight through menopause and needs to go for a thirty

769
00:39:12,600 --> 00:39:16,120
Speaker 1: six hour fast. So I really wanted people to use

770
00:39:16,239 --> 00:39:18,359
Speaker 1: these like you would use a supplement or you would

771
00:39:18,400 --> 00:39:20,600
Speaker 1: use a workout. What are you trying to do with

772
00:39:20,680 --> 00:39:24,120
Speaker 1: your body that determines the length of the fast.

773
00:39:23,920 --> 00:39:26,200
Speaker 2: And everybody's body is different.

774
00:39:26,239 --> 00:39:28,359
Speaker 3: I feel like, based on your goals, if it's you know,

775
00:39:28,360 --> 00:39:30,880
Speaker 3: getting rid of stubborn fat, it's going to look different

776
00:39:30,880 --> 00:39:33,360
Speaker 3: for everybody. Yeah, I think my mom's sweet spot is

777
00:39:33,400 --> 00:39:35,319
Speaker 3: sixteen hour fast to just I'm good.

778
00:39:35,400 --> 00:39:36,760
Speaker 2: I'm horrible with numbers.

779
00:39:36,760 --> 00:39:39,520
Speaker 3: I'm good at remembering random specific numbers and dates, and

780
00:39:39,600 --> 00:39:43,120
Speaker 3: sixteen I know it's her number. So when we break

781
00:39:43,200 --> 00:39:45,799
Speaker 3: the fast, I feel like this is where people go wrong.

782
00:39:45,880 --> 00:39:48,560
Speaker 2: Yep, when we break the fast, what are we eating?

783
00:39:48,719 --> 00:39:51,360
Speaker 1: Yeah? So in Fast Like a Girl, I did a

784
00:39:51,360 --> 00:39:54,480
Speaker 1: whole chapter on breaking the first and then Eat like

785
00:39:54,480 --> 00:39:56,279
Speaker 1: a Girl as a cookbook to go with it, we

786
00:39:56,360 --> 00:40:00,000
Speaker 1: have recipes on breaking the fast. So the first principle

787
00:40:00,160 --> 00:40:04,759
Speaker 1: to know is that first meal matters because you just

788
00:40:05,040 --> 00:40:08,080
Speaker 1: did this whole reset to your system. Even if you

789
00:40:08,120 --> 00:40:11,759
Speaker 1: went fifteen hours, you went a significant period of time

790
00:40:11,800 --> 00:40:14,840
Speaker 1: where the body had to adapt to the lack of food.

791
00:40:15,320 --> 00:40:18,080
Speaker 1: It's waiting for those nutrients. It can't wait for them

792
00:40:18,080 --> 00:40:21,040
Speaker 1: to get into your system. So make sure that first

793
00:40:21,080 --> 00:40:24,760
Speaker 1: meal you have some kind of fiber, so a salad

794
00:40:24,960 --> 00:40:28,200
Speaker 1: or vegetables of some kind, because that feeds your microbes

795
00:40:28,239 --> 00:40:31,160
Speaker 1: and helps to build a healthy gut. You definitely want

796
00:40:31,200 --> 00:40:35,120
Speaker 1: thirty grams of protein because protein is what builds muscles.

797
00:40:35,120 --> 00:40:38,120
Speaker 1: So let's get at least thirty grams or more of protein.

798
00:40:38,640 --> 00:40:41,400
Speaker 1: You want some kind of healthy fat like olive oil,

799
00:40:42,400 --> 00:40:44,840
Speaker 1: because if you don't put a fat in there, it

800
00:40:44,880 --> 00:40:47,320
Speaker 1: could be what I call a boomerang where you start

801
00:40:47,320 --> 00:40:49,360
Speaker 1: to like open up your eating window and you're just like,

802
00:40:49,440 --> 00:40:51,840
Speaker 1: I'm just gonna eat because this feels so good to

803
00:40:51,920 --> 00:40:54,399
Speaker 1: just eat. So if you put some fat in there,

804
00:40:54,560 --> 00:40:57,839
Speaker 1: it slows down that it kills hunger and slows down

805
00:40:57,840 --> 00:41:02,080
Speaker 1: the absorption of blood sugar, and then you know, then

806
00:41:02,120 --> 00:41:04,920
Speaker 1: you can add in your carbs. So you'll notice that

807
00:41:05,000 --> 00:41:08,640
Speaker 1: I put carbs at the end, and that like that's

808
00:41:08,719 --> 00:41:11,680
Speaker 1: where one of the places people go wrong is there,

809
00:41:11,719 --> 00:41:14,120
Speaker 1: Like I just fasted fifteen hours. I'm just gonna have

810
00:41:14,160 --> 00:41:16,080
Speaker 1: my favorite meal. My favorite meal is a bull of pasta,

811
00:41:16,480 --> 00:41:19,000
Speaker 1: and then I have bolapasta and I'm sleepy and I

812
00:41:19,040 --> 00:41:20,839
Speaker 1: don't have any energy for the rest of the day.

813
00:41:21,320 --> 00:41:25,040
Speaker 1: So I really like like looking at that first meal

814
00:41:25,200 --> 00:41:28,400
Speaker 1: and going, what am I feeding my body to support

815
00:41:28,440 --> 00:41:35,800
Speaker 1: the fast I just did.

816
00:41:38,760 --> 00:41:41,480
Speaker 3: I also want people listening to not be afraid of carbs,

817
00:41:41,680 --> 00:41:43,719
Speaker 3: because I feel like, you know, and I think this

818
00:41:43,760 --> 00:41:45,200
Speaker 3: is a coming of age thing, and I know people

819
00:41:45,239 --> 00:41:48,080
Speaker 3: struggle with this for decades and generations, but I do

820
00:41:48,120 --> 00:41:49,799
Speaker 3: feel like it's for a lot of people.

821
00:41:49,800 --> 00:41:51,040
Speaker 2: It happens in your younger twenties.

822
00:41:51,040 --> 00:41:54,480
Speaker 3: Not to not to like stereotype it, but you know,

823
00:41:54,680 --> 00:41:57,520
Speaker 3: college and social pressures come with sometimes eating disorders.

824
00:41:57,640 --> 00:41:58,520
Speaker 2: Yeah, and I feel like.

825
00:42:00,000 --> 00:42:02,359
Speaker 3: And disorder that may be sometimes overlooked as like people

826
00:42:02,400 --> 00:42:04,560
Speaker 3: are women are afraid of carbs at a young age.

827
00:42:04,560 --> 00:42:06,880
Speaker 3: They really feel like carbs are like the enemy, you know.

828
00:42:07,160 --> 00:42:08,960
Speaker 3: And I remember there was a time in my twenties

829
00:42:08,960 --> 00:42:11,360
Speaker 3: where I would never eat carbs, like no rice, no

830
00:42:11,480 --> 00:42:15,240
Speaker 3: quin wa. I would hardly have sandwiches. I was like salad,

831
00:42:15,440 --> 00:42:18,560
Speaker 3: heavy on protein, getting a lot of calories in because

832
00:42:18,560 --> 00:42:20,319
Speaker 3: of course, I've been arounder my whole life. I've always

833
00:42:20,360 --> 00:42:22,279
Speaker 3: had to fuel my body in order to perform at

834
00:42:22,280 --> 00:42:24,839
Speaker 3: the level that I perform at, specifically to do this show.

835
00:42:24,880 --> 00:42:28,280
Speaker 2: Guys, we are eating. But I was afraid of carbs.

836
00:42:28,480 --> 00:42:31,640
Speaker 1: Well, let's talk about carbs. Because when I first started

837
00:42:31,680 --> 00:42:35,440
Speaker 1: teaching the ketogenic diet to my patients and the online world,

838
00:42:36,239 --> 00:42:41,680
Speaker 1: so many women got incredible weight loss results, and they

839
00:42:41,680 --> 00:42:45,440
Speaker 1: were so excited because all they weren't hungry and they

840
00:42:45,440 --> 00:42:48,759
Speaker 1: could drop weight. So they kept carbs out, and all

841
00:42:48,760 --> 00:42:50,879
Speaker 1: of a sudden, you started after a year after year

842
00:42:50,920 --> 00:42:53,359
Speaker 1: of that, you started to see problems with that. So

843
00:42:53,480 --> 00:42:56,960
Speaker 1: I absolutely agree with you that we can't get so

844
00:42:57,960 --> 00:43:01,320
Speaker 1: adverse to carbs that were doing more damage to our body,

845
00:43:01,440 --> 00:43:05,160
Speaker 1: because your body needs carbs. Like one of the things

846
00:43:05,160 --> 00:43:09,279
Speaker 1: that helps you make serotonin are carbohydrates, So make sure

847
00:43:09,280 --> 00:43:12,200
Speaker 1: you have enough carbohydrates so your microbiome can make serotonin,

848
00:43:12,239 --> 00:43:17,040
Speaker 1: which keeps you happy. But the problem is, it's like fat,

849
00:43:17,080 --> 00:43:22,080
Speaker 1: there're good carbs and there's bad carbs. So if you've

850
00:43:22,120 --> 00:43:25,880
Speaker 1: been in this carb restricted diet, you may revisit the

851
00:43:25,960 --> 00:43:29,759
Speaker 1: idea that what you want to restrict are the desserts,

852
00:43:30,200 --> 00:43:35,360
Speaker 1: the cakes, the cookies, the sweets, the ultra processed foods.

853
00:43:35,840 --> 00:43:37,600
Speaker 1: Those are the carbs you want to get rid of.

854
00:43:37,840 --> 00:43:40,320
Speaker 1: And the carbs you want to bring in are fruit.

855
00:43:40,719 --> 00:43:43,960
Speaker 1: Fruit's incredible. Berries are incredible, Bananas incredible with all that

856
00:43:44,360 --> 00:43:48,320
Speaker 1: potassium in there. You want to bring in potatoes in

857
00:43:48,480 --> 00:43:50,200
Speaker 1: age like a girl. I have a whole thing on

858
00:43:50,239 --> 00:43:54,279
Speaker 1: the miracle of sweet potatoes and tubers. You want to

859
00:43:54,280 --> 00:43:59,120
Speaker 1: bring in even some rice is great, brown rice, white rice,

860
00:43:59,320 --> 00:44:01,839
Speaker 1: believe it or not, with paired with right food can

861
00:44:01,920 --> 00:44:07,879
Speaker 1: be really good. So it's just the highly processed carbs we.

862
00:44:07,800 --> 00:44:10,560
Speaker 2: Want to stay off of what is a highly like

863
00:44:10,600 --> 00:44:11,799
Speaker 2: is rice a highly processed carb?

864
00:44:11,920 --> 00:44:16,040
Speaker 1: Well, white rice can be highly processed. But bread bread

865
00:44:16,120 --> 00:44:18,000
Speaker 1: is kind of the biggie.

866
00:44:18,200 --> 00:44:21,319
Speaker 3: But sour dough dough is good, right, I was gonna say,

867
00:44:21,320 --> 00:44:23,920
Speaker 3: I'm like, but Taylor Swift is bringing back sourdough a

868
00:44:24,040 --> 00:44:24,680
Speaker 3: really bad way.

869
00:44:24,800 --> 00:44:29,000
Speaker 1: Yeah, sour dough is great because it's fermented. So let's

870
00:44:29,080 --> 00:44:33,400
Speaker 1: let's break down. Processed means that they have taken many

871
00:44:33,440 --> 00:44:38,759
Speaker 1: steps from that original food and have manipulated it and

872
00:44:38,840 --> 00:44:41,640
Speaker 1: turned it into a new food. Potato chips are a

873
00:44:41,680 --> 00:44:45,680
Speaker 1: great example of that. A potato is super healthy for you.

874
00:44:46,160 --> 00:44:49,799
Speaker 1: A potato chip, they sliced it, they sprayed it with chemicals,

875
00:44:49,840 --> 00:44:53,680
Speaker 1: they put bad oils on it. Now that's a processed food,

876
00:44:53,840 --> 00:44:58,359
Speaker 1: meaning they processed it into something else. So it makes

877
00:44:58,400 --> 00:45:00,759
Speaker 1: sense and usually, like the best way to know is

878
00:45:00,800 --> 00:45:03,920
Speaker 1: when you walk into your grocery store. Everything pretty much

879
00:45:03,920 --> 00:45:06,759
Speaker 1: in the middle aisles that can stay on shelves for

880
00:45:06,760 --> 00:45:09,319
Speaker 1: a long time, those are processed foods. But if you

881
00:45:09,360 --> 00:45:12,839
Speaker 1: stay around the outside of the grocery store, you're gonna

882
00:45:12,840 --> 00:45:13,720
Speaker 1: get the fresh foods.

883
00:45:13,920 --> 00:45:17,160
Speaker 3: Do you mainly cook for yourself me personally or as

884
00:45:17,600 --> 00:45:19,000
Speaker 3: our family, like as your family.

885
00:45:19,640 --> 00:45:21,680
Speaker 1: Well, okay, so interesting you say that we are a

886
00:45:21,719 --> 00:45:25,120
Speaker 1: family of foodies. And my son, who's twenty three, is

887
00:45:25,160 --> 00:45:29,880
Speaker 1: actually a professional chef, so lately when he shows up

888
00:45:30,040 --> 00:45:33,759
Speaker 1: or like, what are you making? My husband's also incredible

889
00:45:33,840 --> 00:45:36,680
Speaker 1: at cooking. So the same thing with our daughter. So

890
00:45:37,200 --> 00:45:39,080
Speaker 1: she's twenty six, she's out of the house now, but

891
00:45:39,280 --> 00:45:42,360
Speaker 1: every time the family's together we're cooking.

892
00:45:43,280 --> 00:45:44,080
Speaker 2: Who's a better cook?

893
00:45:44,080 --> 00:45:47,680
Speaker 1: You or your husband? Well, we kind of conquer and divide. Okay,

894
00:45:47,880 --> 00:45:51,360
Speaker 1: here's my superpower. I make the best salad on the planet.

895
00:45:51,840 --> 00:45:55,160
Speaker 1: I like, best salad, best salad, dressing, that is my

896
00:45:55,320 --> 00:45:58,319
Speaker 1: jam everything. And then he'll cook a steak and we

897
00:45:58,480 --> 00:46:01,839
Speaker 1: probably many nights it's a meat and a salad. That's

898
00:46:01,920 --> 00:46:03,080
Speaker 1: kind of our evening meal.

899
00:46:03,440 --> 00:46:05,719
Speaker 3: I love when a guy can cook. Oh, Jeremy, you

900
00:46:05,760 --> 00:46:07,439
Speaker 3: heard that. I love when a guy cook.

901
00:46:07,800 --> 00:46:10,040
Speaker 1: Oh yeah, I mean my son will talk with me

902
00:46:10,160 --> 00:46:13,040
Speaker 1: for hours about what he's learning in the kitchen, and

903
00:46:13,080 --> 00:46:15,960
Speaker 1: I'm like, yeah, what a catch you you are.

904
00:46:16,080 --> 00:46:18,600
Speaker 3: I literally was gonna say, I'm like whatever, a lucky lady, like,

905
00:46:18,840 --> 00:46:20,560
Speaker 3: it's so nice when a guy can cook.

906
00:46:20,600 --> 00:46:22,920
Speaker 1: You're really so nice and clean the kitchen.

907
00:46:22,640 --> 00:46:24,719
Speaker 2: Oh yes, clean's good too. We conquered divide in that way.

908
00:46:24,760 --> 00:46:26,160
Speaker 3: I feel like I'm the one that cooks, and then

909
00:46:26,239 --> 00:46:27,800
Speaker 3: Jeremy is very good at cleaning.

910
00:46:28,640 --> 00:46:29,880
Speaker 1: But but what I was going to go back to

911
00:46:29,920 --> 00:46:33,320
Speaker 1: when you ask do I cook? Yes, I do. I

912
00:46:33,440 --> 00:46:36,600
Speaker 1: love to cook, But we mostly cook because we know

913
00:46:36,680 --> 00:46:39,000
Speaker 1: we can make the best meals in our house. We

914
00:46:39,000 --> 00:46:42,320
Speaker 1: can get the local food, we can get grass fed steaks,

915
00:46:43,080 --> 00:46:44,879
Speaker 1: and if I go out to a restaurant, now I've

916
00:46:44,880 --> 00:46:47,600
Speaker 1: got to be searching for those buzzwords. So we eat

917
00:46:47,600 --> 00:46:50,399
Speaker 1: at home a lot because we want the best quality food.

918
00:46:50,640 --> 00:46:52,920
Speaker 3: Yeah. I feel like the benefit of cooking at home,

919
00:46:53,120 --> 00:46:55,920
Speaker 3: especially when you're health focused and want to put the

920
00:46:55,920 --> 00:46:59,000
Speaker 3: best things in your body, is you know what is

921
00:46:59,040 --> 00:47:01,920
Speaker 3: going into everything dish that you're basting. You know when

922
00:47:01,920 --> 00:47:03,839
Speaker 3: you're cheating a little bit, which is we can all

923
00:47:03,920 --> 00:47:04,440
Speaker 3: cheat yourself.

924
00:47:04,640 --> 00:47:05,160
Speaker 2: It's so funny.

925
00:47:05,200 --> 00:47:10,200
Speaker 3: I interviewed Brian Johnson, who's a longevity expert, and he

926
00:47:10,400 --> 00:47:11,800
Speaker 3: doesn't have a single cheat mal.

927
00:47:12,520 --> 00:47:14,360
Speaker 1: Well because he's trying to reverse aging.

928
00:47:14,560 --> 00:47:16,640
Speaker 2: Yes, oh my god, Okay, well.

929
00:47:16,520 --> 00:47:21,640
Speaker 1: I wouldn't recommend that. Did you ever read that book

930
00:47:21,680 --> 00:47:24,279
Speaker 1: called Body for Life? Uh? Not?

931
00:47:24,280 --> 00:47:25,400
Speaker 2: By Mark Himen right now.

932
00:47:25,440 --> 00:47:27,520
Speaker 1: But anyways, Okay, so this guy, he was a fitness

933
00:47:27,520 --> 00:47:31,160
Speaker 1: trainer and this is back in like two thousands, and

934
00:47:31,640 --> 00:47:34,560
Speaker 1: he said he's going to give a million dollars to

935
00:47:34,800 --> 00:47:38,120
Speaker 1: the person who can lose the most weight in ninety days.

936
00:47:38,239 --> 00:47:42,040
Speaker 1: And he created a program, and the program basically had

937
00:47:42,080 --> 00:47:46,640
Speaker 1: you working out on in a fasted state, because he

938
00:47:46,760 --> 00:47:48,839
Speaker 1: was like, if you're in a fastest state, I still

939
00:47:48,880 --> 00:47:51,680
Speaker 1: agree with this that if you want to lose weight,

940
00:47:51,840 --> 00:47:54,759
Speaker 1: once you go to work out, your body will get

941
00:47:54,840 --> 00:47:58,080
Speaker 1: the message that it needs more glucose to be able

942
00:47:58,120 --> 00:48:02,120
Speaker 1: to perform that workout, So it start burning fat much

943
00:48:02,200 --> 00:48:06,000
Speaker 1: quicker because it needs glucose, and it store glucose and fat.

944
00:48:06,560 --> 00:48:08,640
Speaker 1: If I have a protein drink and then I go

945
00:48:08,719 --> 00:48:13,600
Speaker 1: work out, I'm now in a place where I'm given

946
00:48:13,640 --> 00:48:16,000
Speaker 1: my body glucose, so it just uses that it doesn't

947
00:48:16,040 --> 00:48:19,080
Speaker 1: burn fat, so you want to almost go into a

948
00:48:19,120 --> 00:48:22,680
Speaker 1: deprivation state and work out. So he had that. Then

949
00:48:22,719 --> 00:48:25,160
Speaker 1: the second thing that he had is one day a

950
00:48:25,200 --> 00:48:27,960
Speaker 1: week you could eat whatever you wanted, but on the

951
00:48:28,000 --> 00:48:31,799
Speaker 1: other days he had pretty much a ketogenic diet, and

952
00:48:32,520 --> 00:48:37,399
Speaker 1: the amount of weight that people lost it was insane.

953
00:48:37,960 --> 00:48:42,359
Speaker 1: Based off of those two principles. Work out fasted and

954
00:48:43,440 --> 00:48:47,960
Speaker 1: release your discipline one day a week, but the rest

955
00:48:48,000 --> 00:48:50,560
Speaker 1: of the time you go back into discipline. And his

956
00:48:50,719 --> 00:48:54,480
Speaker 1: theory was that when you could just off gas and

957
00:48:54,480 --> 00:48:56,640
Speaker 1: you know, if it's Friday and you know your cheap

958
00:48:56,719 --> 00:48:59,839
Speaker 1: day is Sunday, you're like, I just I'm not gonna

959
00:48:59,880 --> 00:49:01,719
Speaker 1: I'm just going to get to Sunday and then I

960
00:49:01,719 --> 00:49:05,600
Speaker 1: can eat whatever I want. So I think Brian Johnson

961
00:49:06,320 --> 00:49:09,799
Speaker 1: is doing stuff that's really intriguing to see what the

962
00:49:09,800 --> 00:49:12,960
Speaker 1: limits of the human body are and what we can

963
00:49:13,000 --> 00:49:16,760
Speaker 1: do to reverse aging. But I don't think most people

964
00:49:16,920 --> 00:49:19,520
Speaker 1: are going to be able to stay that discipline for

965
00:49:19,600 --> 00:49:22,680
Speaker 1: decade after decade, and some days you just need a

966
00:49:22,760 --> 00:49:23,239
Speaker 1: cheap day.

967
00:49:23,680 --> 00:49:26,000
Speaker 2: And not only that, but most people can't afford it.

968
00:49:26,080 --> 00:49:26,279
Speaker 1: Right.

969
00:49:26,360 --> 00:49:28,040
Speaker 3: I went into his house and I saw the tech

970
00:49:28,120 --> 00:49:30,400
Speaker 3: setup of stuff that he has, and I mean, I

971
00:49:30,440 --> 00:49:32,439
Speaker 3: know most people can't go into his house and see

972
00:49:32,480 --> 00:49:33,799
Speaker 3: kind of the setup. If you want, you can go

973
00:49:33,800 --> 00:49:35,680
Speaker 3: watch my running interview show video with him where we

974
00:49:35,680 --> 00:49:38,759
Speaker 3: did a very dark tour of the space because the

975
00:49:38,840 --> 00:49:41,080
Speaker 3: lights go off at when the sun sets in his

976
00:49:41,120 --> 00:49:42,880
Speaker 3: house and it's all red light. Wow.

977
00:49:43,719 --> 00:49:44,839
Speaker 2: But you could also look.

978
00:49:44,760 --> 00:49:48,240
Speaker 3: At Paris Hilton's Longevity Center. I think she's done videos

979
00:49:48,280 --> 00:49:50,080
Speaker 3: on it or in it in her in her house.

980
00:49:50,080 --> 00:49:51,680
Speaker 3: I'm pretty sure I've seen that. Don't quote me on it,

981
00:49:51,760 --> 00:49:53,920
Speaker 3: but they're both very into longevity.

982
00:49:53,960 --> 00:49:54,960
Speaker 2: But it's expensive.

983
00:49:55,000 --> 00:49:57,319
Speaker 3: I mean, to get a red light panel that your

984
00:49:57,440 --> 00:49:59,879
Speaker 3: entire body can stand in, Like, that's just it's not really,

985
00:50:00,400 --> 00:50:00,640
Speaker 3: you know.

986
00:50:00,680 --> 00:50:02,440
Speaker 1: I think this is I'm so happy you bring this

987
00:50:02,560 --> 00:50:06,480
Speaker 1: up because I was super involved in the biohacking movement

988
00:50:06,560 --> 00:50:08,799
Speaker 1: for a long time, and I would go to these

989
00:50:08,840 --> 00:50:11,080
Speaker 1: conferences and I would speak, and then you go out

990
00:50:11,080 --> 00:50:14,440
Speaker 1: into the vendor hall and I'd be speaking on fasting

991
00:50:14,480 --> 00:50:16,800
Speaker 1: and about how the body heals itself, and then people

992
00:50:16,840 --> 00:50:19,000
Speaker 1: get all excited about that, and then all of a

993
00:50:19,040 --> 00:50:21,200
Speaker 1: sudden they go out into the vendor hall and see

994
00:50:21,239 --> 00:50:24,279
Speaker 1: a piece of equipment that could help them, you know,

995
00:50:24,320 --> 00:50:27,960
Speaker 1: with longevity. That's ten thousand dollars. And I'm like, but

996
00:50:28,080 --> 00:50:31,080
Speaker 1: a seventy two hour fast gets rid of those cells

997
00:50:31,120 --> 00:50:33,800
Speaker 1: that are aging you. If you understand the principle of

998
00:50:33,840 --> 00:50:36,799
Speaker 1: autophagy and how you can tap into that through exercise

999
00:50:37,200 --> 00:50:40,360
Speaker 1: and through sleep and through fasting, you don't need to

1000
00:50:40,480 --> 00:50:44,759
Speaker 1: buy an utophagy pill. I fear that we got so

1001
00:50:44,920 --> 00:50:49,840
Speaker 1: obsessed with longevity that we lost the key principles that

1002
00:50:49,920 --> 00:50:53,120
Speaker 1: our body knows to do to slow the aging process down.

1003
00:50:53,520 --> 00:50:55,440
Speaker 3: I also think we live in an era of immediate

1004
00:50:55,440 --> 00:50:58,719
Speaker 3: gratification and easy fixes, and like that kind of leads

1005
00:50:58,760 --> 00:51:03,760
Speaker 3: me to obviously for machines, right, like the hyperbolic chamber,

1006
00:51:04,040 --> 00:51:07,920
Speaker 3: hyperbaric oxygen chamber. Jeremy sat in Brian Johnson's I Am

1007
00:51:07,960 --> 00:51:08,799
Speaker 3: So Classio foot Bok.

1008
00:51:08,800 --> 00:51:09,520
Speaker 2: I could not go in there.

1009
00:51:10,960 --> 00:51:14,520
Speaker 3: But I also think about ozempic, and so Ozempic's an

1010
00:51:14,520 --> 00:51:18,319
Speaker 3: easy fix. And when you think about fasting and maybe

1011
00:51:18,360 --> 00:51:22,080
Speaker 3: even like you know fasting workouts, like, oh, that really

1012
00:51:22,120 --> 00:51:24,200
Speaker 3: is what ozempic is doing, right, it's creating, it's making

1013
00:51:24,320 --> 00:51:25,000
Speaker 3: up fast.

1014
00:51:25,160 --> 00:51:27,800
Speaker 1: Yeah. It's so funny who say this, because when ozempic

1015
00:51:27,840 --> 00:51:30,239
Speaker 1: first came out, I mean fast, like a girl was

1016
00:51:30,360 --> 00:51:33,279
Speaker 1: in her trajectory, Like we sold over one point three

1017
00:51:33,360 --> 00:51:36,040
Speaker 1: million copies of that book, like it just went crazy.

1018
00:51:36,680 --> 00:51:39,640
Speaker 1: And then I was watching all these people go like

1019
00:51:40,440 --> 00:51:45,400
Speaker 1: the amount of weight I've seen people drop using fasting,

1020
00:51:45,520 --> 00:51:49,280
Speaker 1: it's insane, hundreds and hundreds of pounds, like big amount

1021
00:51:49,360 --> 00:51:52,439
Speaker 1: of weight. And so then Ozemba came around and I

1022
00:51:52,520 --> 00:51:54,799
Speaker 1: kept asking everybody, what do you notice, And they're like,

1023
00:51:54,840 --> 00:51:58,239
Speaker 1: I'm not hungry. I was like, okay, but when you

1024
00:51:58,400 --> 00:52:01,480
Speaker 1: fast and you start to fastiguly, it's what I call

1025
00:52:01,560 --> 00:52:05,080
Speaker 1: building a fasting lifestyle. You're not hungry when you fast.

1026
00:52:05,560 --> 00:52:08,320
Speaker 1: I forget to eat all the time because I'm not hungry.

1027
00:52:08,560 --> 00:52:12,280
Speaker 1: So we wanted the immediate gratification. Give me the pill,

1028
00:52:12,320 --> 00:52:16,719
Speaker 1: as opposed to train my body to be able to

1029
00:52:16,840 --> 00:52:20,040
Speaker 1: learn how to fast and kill hunger. We'd rather take

1030
00:52:20,080 --> 00:52:24,080
Speaker 1: an injection. It's to me a little bit like the marathon.

1031
00:52:24,640 --> 00:52:27,400
Speaker 1: Like there's so many things you learn running a marathon

1032
00:52:27,440 --> 00:52:31,000
Speaker 1: about yourself and training for it. But if somebody came

1033
00:52:31,040 --> 00:52:32,600
Speaker 1: and gave you a pill that said you can get

1034
00:52:32,600 --> 00:52:35,560
Speaker 1: all those things and not have to go through the

1035
00:52:35,560 --> 00:52:39,600
Speaker 1: pain of running a marathon, there's so many lessons we

1036
00:52:39,640 --> 00:52:40,560
Speaker 1: would miss out.

1037
00:52:40,400 --> 00:52:43,799
Speaker 2: On, right, I mean absolutely so.

1038
00:52:44,200 --> 00:52:46,400
Speaker 3: A marathon is less about what it's doing for your

1039
00:52:46,400 --> 00:52:48,160
Speaker 3: body physically, which is, by the way, it's not doing

1040
00:52:48,160 --> 00:52:50,000
Speaker 3: a lot of great things for your body physically, and

1041
00:52:50,040 --> 00:52:52,080
Speaker 3: it's more about what you get out of it from

1042
00:52:52,120 --> 00:52:55,160
Speaker 3: a mental toughness standpoint and from like a discipline standpoint.

1043
00:52:55,160 --> 00:52:57,120
Speaker 3: Because the marathon the race is half the battle. It's

1044
00:52:57,200 --> 00:52:58,600
Speaker 3: the training that really counts.

1045
00:52:58,400 --> 00:53:00,960
Speaker 1: It's what you learn. This is it's what you learn

1046
00:53:01,040 --> 00:53:04,759
Speaker 1: about in the process of training and running for the

1047
00:53:04,800 --> 00:53:07,840
Speaker 1: marathon that gives you that long term health and is

1048
00:53:07,920 --> 00:53:12,719
Speaker 1: so important for longevity. And we have traded that in

1049
00:53:12,800 --> 00:53:16,640
Speaker 1: for the quick fix with Ozempek. The thing that drives

1050
00:53:16,680 --> 00:53:19,160
Speaker 1: me crazy about it and there's a lot of upside.

1051
00:53:19,239 --> 00:53:21,960
Speaker 1: So if you're on it, I understand it, but you

1052
00:53:22,040 --> 00:53:24,600
Speaker 1: want to pair a fasting lifestyle with it so you

1053
00:53:24,600 --> 00:53:27,440
Speaker 1: can get off of it. But what I've seen in

1054
00:53:27,480 --> 00:53:31,880
Speaker 1: my community is that if a woman loses weight with

1055
00:53:32,000 --> 00:53:35,440
Speaker 1: the fasting lifestyle, she walks around like she's a badass.

1056
00:53:35,520 --> 00:53:37,440
Speaker 1: She's like, Oh, I learned how to all these different

1057
00:53:37,520 --> 00:53:39,680
Speaker 1: level fests, I learned how to eat for my cycle.

1058
00:53:40,040 --> 00:53:42,799
Speaker 1: I feel so proud of myself. And there's like this

1059
00:53:43,160 --> 00:53:46,600
Speaker 1: confidence that comes with it. When a woman loses weight

1060
00:53:46,640 --> 00:53:50,160
Speaker 1: because she gave herself an injection every day, she doesn't

1061
00:53:50,200 --> 00:53:54,040
Speaker 1: get the same confidence. Doesn't mean she's not happy, but

1062
00:53:54,239 --> 00:53:57,400
Speaker 1: it doesn't give her the same pride in her body

1063
00:53:58,040 --> 00:54:00,719
Speaker 1: as it would have if she had done the hard

1064
00:54:00,719 --> 00:54:01,680
Speaker 1: work to lose weight.

1065
00:54:01,880 --> 00:54:04,240
Speaker 2: It almost feels fake, feels fake.

1066
00:54:04,040 --> 00:54:06,680
Speaker 1: And if you have you ever gone up to somebody

1067
00:54:06,719 --> 00:54:10,279
Speaker 1: who's lost weight with ozempic and you're like, hey, you

1068
00:54:10,320 --> 00:54:12,600
Speaker 1: look great, and they do, They're like thank you, and

1069
00:54:12,600 --> 00:54:15,799
Speaker 1: they don't say anything because they're embarrassed. They don't want

1070
00:54:15,800 --> 00:54:17,880
Speaker 1: to tell you that they like took the shortcut way.

1071
00:54:18,040 --> 00:54:21,440
Speaker 1: Not everybody's like that, but I've just seen it too much.

1072
00:54:21,560 --> 00:54:23,399
Speaker 3: I think the thing with ozempic is like it can

1073
00:54:23,440 --> 00:54:28,280
Speaker 3: be an incredible drug paired with the right lifestyle changes,

1074
00:54:28,680 --> 00:54:31,400
Speaker 3: and it's not a drug you want to be on forever.

1075
00:54:31,520 --> 00:54:33,680
Speaker 3: And I feel like I've seen you talk about this before,

1076
00:54:33,719 --> 00:54:35,879
Speaker 3: but there's a stat with ozempic where after two years

1077
00:54:35,960 --> 00:54:37,320
Speaker 3: people are off of it, right.

1078
00:54:37,160 --> 00:54:40,080
Speaker 1: I just did. I just did a video on this

1079
00:54:40,080 --> 00:54:43,399
Speaker 1: this week for my YouTube. It was a meta analysis

1080
00:54:43,560 --> 00:54:47,920
Speaker 1: twenty twenty five just came out that said the average

1081
00:54:47,960 --> 00:54:51,960
Speaker 1: when people get off ozempic that well, and there was

1082
00:54:52,040 --> 00:54:58,759
Speaker 1: it was ozempic and wigovy, those two specifically that when

1083
00:54:58,760 --> 00:55:01,560
Speaker 1: they got off, it took anywhere from a year to

1084
00:55:01,640 --> 00:55:05,160
Speaker 1: two years and they were right back where they started,

1085
00:55:05,239 --> 00:55:08,719
Speaker 1: and in many cases they actually gained more weight back.

1086
00:55:09,640 --> 00:55:13,239
Speaker 1: So I think we have to realize it's not fixing

1087
00:55:13,320 --> 00:55:18,320
Speaker 1: your metabolic system. You did not fix anything. You used

1088
00:55:18,320 --> 00:55:21,400
Speaker 1: a patch that gave you result, and it gave you

1089
00:55:21,480 --> 00:55:24,640
Speaker 1: a little bit of momentum, which is amazing. But now

1090
00:55:24,960 --> 00:55:27,399
Speaker 1: let's put in the lifestyle so you can get off

1091
00:55:27,440 --> 00:55:29,880
Speaker 1: of it. Yeah, and you can actually put the lifestyle

1092
00:55:29,920 --> 00:55:33,040
Speaker 1: will fix the metabolic problem. Then you get off of it,

1093
00:55:33,120 --> 00:55:36,160
Speaker 1: and then you won't boomerang, you won't have that extra

1094
00:55:36,200 --> 00:55:38,279
Speaker 1: weight gain, because that's the worst thing.

1095
00:55:38,320 --> 00:55:41,120
Speaker 3: It's like when you, you know, spend all that money

1096
00:55:41,200 --> 00:55:44,799
Speaker 3: which ozempic. These these medications cost a lot, so much

1097
00:55:44,880 --> 00:55:49,000
Speaker 3: money oftentimes unless you have PCOS or you know, are obese,

1098
00:55:49,040 --> 00:55:51,719
Speaker 3: or I'm sure there's other health implications. Those are just

1099
00:55:51,760 --> 00:55:54,319
Speaker 3: the most common ones I hear about, Like insurance is

1100
00:55:54,360 --> 00:55:58,319
Speaker 3: not covering eurozempic shot. That's right, you know, and it's

1101
00:55:58,360 --> 00:56:02,120
Speaker 3: a fortune, So like why of fortune and not make

1102
00:56:02,160 --> 00:56:04,480
Speaker 3: those lifestyle changes so that when you decide to go

1103
00:56:04,560 --> 00:56:07,760
Speaker 3: off this medication, you get to hold onto those results

1104
00:56:07,800 --> 00:56:10,440
Speaker 3: and feel so proud of like I did this for myself.

1105
00:56:10,520 --> 00:56:12,960
Speaker 3: I'm so happy that it worked. I look amazing, I

1106
00:56:12,960 --> 00:56:13,600
Speaker 3: feel the best.

1107
00:56:13,520 --> 00:56:13,960
Speaker 2: I ever had.

1108
00:56:14,080 --> 00:56:16,520
Speaker 1: And I think you bring up such an important point,

1109
00:56:16,560 --> 00:56:21,360
Speaker 1: which is the fasting lifestyle, Like I map it out

1110
00:56:21,480 --> 00:56:23,480
Speaker 1: for women in fast like a girl. This is what

1111
00:56:23,520 --> 00:56:26,600
Speaker 1: it looks like. Very your fast, very your foods. Know

1112
00:56:26,680 --> 00:56:29,839
Speaker 1: what your cycle is and know why what you want

1113
00:56:30,040 --> 00:56:31,960
Speaker 1: your fasting length to be, and you get to play

1114
00:56:32,000 --> 00:56:35,280
Speaker 1: with that. As you are going along your monthly cycle.

1115
00:56:36,000 --> 00:56:40,360
Speaker 1: You will drop weight. I've watched so many people drop weight.

1116
00:56:41,080 --> 00:56:45,400
Speaker 1: So and it will kill your hunger when you switch

1117
00:56:45,440 --> 00:56:47,600
Speaker 1: over into this fat burning state and you make a

1118
00:56:47,680 --> 00:56:50,200
Speaker 1: key tone. Keytones go up into the brain and they

1119
00:56:50,200 --> 00:56:54,000
Speaker 1: turn off the hunger hormone. So and when you fast.

1120
00:56:54,000 --> 00:56:57,000
Speaker 1: The other interesting thing about fasting is it repairs your microbiome.

1121
00:56:57,440 --> 00:56:59,640
Speaker 1: And do you know that it's your micro these microbes

1122
00:56:59,640 --> 00:57:02,520
Speaker 1: in our that make the g LP one hormone. So

1123
00:57:02,560 --> 00:57:05,040
Speaker 1: you can actually repair your gut make your own g

1124
00:57:05,200 --> 00:57:08,480
Speaker 1: l P one hormone through the effort of building a

1125
00:57:08,520 --> 00:57:09,480
Speaker 1: fasting lifestyle.

1126
00:57:19,000 --> 00:57:22,280
Speaker 2: What supplements do you swear by.

1127
00:57:21,480 --> 00:57:25,160
Speaker 1: Well, magnesium's got to be my favorite because I'm postmoonopuzzle.

1128
00:57:25,600 --> 00:57:28,840
Speaker 1: So let me, let me, let me Okay, I'll tell

1129
00:57:28,800 --> 00:57:31,959
Speaker 1: you here's my here's my supplement kind of supplement plan

1130
00:57:32,120 --> 00:57:36,560
Speaker 1: right now. I have definitely moved away from the pills

1131
00:57:36,640 --> 00:57:40,400
Speaker 1: and moved over to ivs, so I get a regular

1132
00:57:40,440 --> 00:57:43,520
Speaker 1: IV once a month. It's packed with magnesium and zinc

1133
00:57:43,640 --> 00:57:46,240
Speaker 1: because those are the two's two nutrients you need the

1134
00:57:46,280 --> 00:57:50,720
Speaker 1: most for hormones. Every ninety days, I monitor my vitamin

1135
00:57:50,760 --> 00:57:54,520
Speaker 1: D levels and if they're low, I'll get a vitamin

1136
00:57:54,600 --> 00:57:58,880
Speaker 1: D shot weekly to start to bring them up. So

1137
00:57:58,920 --> 00:58:00,640
Speaker 1: I always want to make sure I have a good

1138
00:58:00,760 --> 00:58:06,360
Speaker 1: baseline of just my typical nutrients that you need. Then

1139
00:58:06,800 --> 00:58:10,000
Speaker 1: I like things like methylene blue. Did Brian talk to

1140
00:58:10,040 --> 00:58:14,720
Speaker 1: you about nonlu so? Methylene blue is this really cool

1141
00:58:14,840 --> 00:58:18,360
Speaker 1: nutrient that goes in and it fires up the mitochondria

1142
00:58:18,600 --> 00:58:22,040
Speaker 1: and it starts to make the mitochondria make more ATP.

1143
00:58:22,720 --> 00:58:26,080
Speaker 1: ATP is the unit of energy that you get when

1144
00:58:26,120 --> 00:58:28,960
Speaker 1: you to to energy to move and to do your

1145
00:58:29,360 --> 00:58:31,040
Speaker 1: what you're what you want to do in a day.

1146
00:58:31,560 --> 00:58:36,440
Speaker 1: When you take methylene blue, it supercharges these mitochondria and

1147
00:58:36,480 --> 00:58:39,680
Speaker 1: your brain feels brighter, your mind feels good. Like it's

1148
00:58:39,760 --> 00:58:44,840
Speaker 1: just a beautiful little tool for powering up mitochondria in

1149
00:58:44,840 --> 00:58:47,000
Speaker 1: your whole body. But we have so many in our brain.

1150
00:58:47,480 --> 00:58:49,840
Speaker 1: So I'll go get a methylene drip like once a

1151
00:58:49,880 --> 00:58:52,760
Speaker 1: month as well. Then my new thing. And I don't

1152
00:58:52,760 --> 00:58:54,400
Speaker 1: know if you brought anybody on to talk about this

1153
00:58:54,520 --> 00:58:58,360
Speaker 1: that I love and is the most exciting thing. We

1154
00:58:58,400 --> 00:59:01,800
Speaker 1: should all be excited, like focusing on this as peptides.

1155
00:59:02,520 --> 00:59:07,280
Speaker 1: Have you experienced Brian talk about peptides that has There

1156
00:59:07,360 --> 00:59:11,400
Speaker 1: is nothing that I have seen work as well as

1157
00:59:11,440 --> 00:59:18,919
Speaker 1: peptides and peptides are an amino acid sequence that initiates

1158
00:59:18,960 --> 00:59:23,919
Speaker 1: a biological process, so collagen. There is a peptide called

1159
00:59:24,000 --> 00:59:28,680
Speaker 1: GHK CEO. They all have weird names. And when you

1160
00:59:28,720 --> 00:59:33,000
Speaker 1: take this peptide, you are and it they're done in injections.

1161
00:59:33,560 --> 00:59:37,560
Speaker 1: You are actually getting your body to make its own collagen.

1162
00:59:38,360 --> 00:59:41,920
Speaker 1: So it's like a catalyst to get your body to

1163
00:59:42,000 --> 00:59:48,280
Speaker 1: do the thing. Sreba license amazing peptide for menopausal women

1164
00:59:48,840 --> 00:59:53,320
Speaker 1: because when you put that amino acid sequence into your body,

1165
00:59:53,800 --> 00:59:57,720
Speaker 1: it initiates the your brain to make bdn F and

1166
00:59:57,840 --> 01:00:01,240
Speaker 1: bdn F is a brain fertileer like for the brain,

1167
01:00:01,360 --> 01:00:04,240
Speaker 1: it gives you more neuronal power. You have more you

1168
01:00:04,240 --> 01:00:07,120
Speaker 1: can use more of your brain when you've got b DNF,

1169
01:00:07,320 --> 01:00:11,600
Speaker 1: and this peptide initiates that. Probably the most common peptide

1170
01:00:11,680 --> 01:00:16,800
Speaker 1: is BPC one five seven and it helps recovery. So

1171
01:00:16,920 --> 01:00:21,080
Speaker 1: for athletes. When you do BPC one five seven, people

1172
01:00:21,120 --> 01:00:24,640
Speaker 1: are seeing that injuries and even hard workouts, they're recovering

1173
01:00:24,680 --> 01:00:29,240
Speaker 1: from them much quicker. So most of them are injectables.

1174
01:00:29,280 --> 01:00:30,960
Speaker 1: You have to figure out where to go get them.

1175
01:00:31,000 --> 01:00:32,480
Speaker 2: I was going to ask, why am I getting these?

1176
01:00:32,520 --> 01:00:32,960
Speaker 2: You know what I mean?

1177
01:00:33,000 --> 01:00:34,920
Speaker 3: I feel like that's the hardest thing. So where do

1178
01:00:34,960 --> 01:00:35,600
Speaker 3: you get them from?

1179
01:00:35,680 --> 01:00:40,360
Speaker 1: Yeah? Well, up by me in Santa Cruz. I have

1180
01:00:40,400 --> 01:00:43,320
Speaker 1: a clinic, a IV clinic that I can get them there.

1181
01:00:43,600 --> 01:00:46,520
Speaker 1: That same I V clinic is in Malibu. It's called

1182
01:00:47,240 --> 01:00:49,560
Speaker 1: they Have They're a franchise. It's called be Well. You

1183
01:00:49,560 --> 01:00:51,680
Speaker 1: can go check them out. A lot of a lot

1184
01:00:51,680 --> 01:00:58,120
Speaker 1: of alternative doctors, naturopaths, chiropractors, integrative functional health specialists are

1185
01:00:58,160 --> 01:01:02,240
Speaker 1: doing peptides. Uh. Next Health which is right around the corner.

1186
01:01:02,240 --> 01:01:03,360
Speaker 1: Have you been in Next Health now?

1187
01:01:04,000 --> 01:01:06,040
Speaker 2: I mean I get nervous doing anything right now with pregnancy.

1188
01:01:06,080 --> 01:01:07,640
Speaker 1: Yeah, like I can't.

1189
01:01:07,480 --> 01:01:10,280
Speaker 2: Right but after I'm definitely gonna. And I did see.

1190
01:01:10,720 --> 01:01:13,080
Speaker 3: I saw somebody post on their story yesterday that they

1191
01:01:13,120 --> 01:01:16,400
Speaker 3: were they had recently like a cosmetic surgery thing done

1192
01:01:16,800 --> 01:01:19,520
Speaker 3: and they're bruising like crazy. And she posted that she

1193
01:01:19,640 --> 01:01:22,160
Speaker 3: had a doctor come over and was giving her all

1194
01:01:22,160 --> 01:01:24,160
Speaker 3: these like different treatments to help with the swelling and.

1195
01:01:24,120 --> 01:01:25,760
Speaker 2: All that, and I was like, who is this?

1196
01:01:26,720 --> 01:01:29,080
Speaker 3: And anyways, I looked into it and I was like, Okay,

1197
01:01:29,080 --> 01:01:32,080
Speaker 3: she's doing like the vitamin D shots and stuff like that.

1198
01:01:32,360 --> 01:01:38,240
Speaker 1: Yeah, injectables like insulin needles have become quite popular and yeah,

1199
01:01:38,440 --> 01:01:40,760
Speaker 1: and everybody's I mean, like I even in my hotel

1200
01:01:40,840 --> 01:01:43,560
Speaker 1: room right now, I brought some peptides and they're sitting

1201
01:01:43,560 --> 01:01:45,920
Speaker 1: because they have to be refrigerated, and I put them

1202
01:01:45,920 --> 01:01:48,160
Speaker 1: into the mini fridge and I thought, if they come

1203
01:01:48,200 --> 01:01:49,640
Speaker 1: clean the room, I wonder if they're gonna be like,

1204
01:01:49,640 --> 01:01:52,720
Speaker 1: what is this woman shooting up in here? So it's

1205
01:01:53,320 --> 01:01:57,400
Speaker 1: the injectability of it is a little daunting, but yeah,

1206
01:01:57,560 --> 01:02:00,800
Speaker 1: it's But honestly, if you had if you ask me

1207
01:02:00,840 --> 01:02:04,920
Speaker 1: where supplements are going, we are moving towards peptides peptides.

1208
01:02:04,960 --> 01:02:08,360
Speaker 1: Once I started to understand peptides, once I started to know, okay,

1209
01:02:08,400 --> 01:02:11,200
Speaker 1: here are the main things I need for hormones, I

1210
01:02:11,240 --> 01:02:14,560
Speaker 1: could really dial in what was going to actually make

1211
01:02:14,640 --> 01:02:18,640
Speaker 1: me feel better. Too many people take supplements because they

1212
01:02:19,120 --> 01:02:21,560
Speaker 1: saw something on Instagram that thought they should do it,

1213
01:02:22,040 --> 01:02:24,000
Speaker 1: or they you know, a friend told them to do it,

1214
01:02:24,040 --> 01:02:26,000
Speaker 1: but they don't really under it. They're not getting the

1215
01:02:26,040 --> 01:02:28,120
Speaker 1: results of it.

1216
01:02:28,120 --> 01:02:29,800
Speaker 3: It's good for people to know, and I feel like,

1217
01:02:30,360 --> 01:02:32,960
Speaker 3: you know, oftentimes people can feel like this information is

1218
01:02:33,000 --> 01:02:35,360
Speaker 3: like secretive and only certain people know about it. So

1219
01:02:35,680 --> 01:02:37,240
Speaker 3: I just love hearing you talk about it and what

1220
01:02:37,320 --> 01:02:39,640
Speaker 3: is working and what people are doing that like is

1221
01:02:39,680 --> 01:02:42,200
Speaker 3: the future of you know, being in your best health.

1222
01:02:43,240 --> 01:02:45,520
Speaker 3: I have two topics I want to go into. Which

1223
01:02:45,520 --> 01:02:47,480
Speaker 3: one would you rather go into first? And you can

1224
01:02:47,480 --> 01:02:48,840
Speaker 3: tell me if you don't know enough about like the

1225
01:02:48,880 --> 01:02:50,560
Speaker 3: pregnancy stuff to talk about it, Like.

1226
01:02:50,440 --> 01:02:52,200
Speaker 1: Oh, I got it. I have a topic choice thing.

1227
01:02:53,360 --> 01:02:55,680
Speaker 2: We get two topics. I'm like, pick your card, any card.

1228
01:02:55,800 --> 01:02:58,520
Speaker 3: So we can either talk about runners specifically, because I

1229
01:02:58,560 --> 01:03:00,400
Speaker 3: feel like there's a lot of things that like get

1230
01:03:00,440 --> 01:03:02,200
Speaker 3: wrong and are maybe doing wrong when it comes to

1231
01:03:02,240 --> 01:03:04,200
Speaker 3: working out, because runners, guys, we love to run.

1232
01:03:04,600 --> 01:03:05,880
Speaker 2: Okay, yeah?

1233
01:03:06,000 --> 01:03:08,040
Speaker 3: Or can we talk about pregnancy and maybe working on

1234
01:03:08,120 --> 01:03:09,160
Speaker 3: and eating while pregnant.

1235
01:03:09,800 --> 01:03:11,920
Speaker 1: I mean they're both great topics. Okay, can we do

1236
01:03:11,960 --> 01:03:12,320
Speaker 1: them both?

1237
01:03:12,400 --> 01:03:12,600
Speaker 2: Yeah?

1238
01:03:12,600 --> 01:03:13,720
Speaker 1: Okay, let's start with running.

1239
01:03:13,800 --> 01:03:14,080
Speaker 2: Okay.

1240
01:03:14,800 --> 01:03:18,520
Speaker 1: I think what runners get wrong is that they don't

1241
01:03:18,560 --> 01:03:22,920
Speaker 1: cross train enough that's the first thing. The second thing

1242
01:03:23,600 --> 01:03:26,960
Speaker 1: is positioning running. What was that guy, I forget his name,

1243
01:03:27,000 --> 01:03:29,800
Speaker 1: but he wrote a book called Born to Run, and

1244
01:03:30,160 --> 01:03:33,560
Speaker 1: it was about how we need to actually position our

1245
01:03:33,560 --> 01:03:36,160
Speaker 1: body so that it's easier on our joints. Like you're

1246
01:03:36,200 --> 01:03:39,520
Speaker 1: not supposed to be completely upright, you're actually supposed to

1247
01:03:39,560 --> 01:03:43,280
Speaker 1: be just angled your torso angled about ten degrees forward

1248
01:03:43,720 --> 01:03:46,480
Speaker 1: because it will, especially for women, will start to put

1249
01:03:46,520 --> 01:03:49,880
Speaker 1: more weight over your hips and over your entire leg

1250
01:03:50,320 --> 01:03:54,760
Speaker 1: so that you don't have uneven weight distribution. I think

1251
01:03:54,800 --> 01:03:58,760
Speaker 1: that's really interesting. Then, of course we have to look

1252
01:03:58,800 --> 01:04:02,000
Speaker 1: at the distance of running, and I think the biggest

1253
01:04:02,000 --> 01:04:03,960
Speaker 1: thing with runners is that you're going to have to

1254
01:04:04,040 --> 01:04:06,720
Speaker 1: vary the sprinting with the endurance so that you're building

1255
01:04:06,800 --> 01:04:10,320
Speaker 1: both the short you know, the short twitch or the

1256
01:04:10,320 --> 01:04:13,840
Speaker 1: fast twitched muscle fibers and the slower twitched muscle fibers.

1257
01:04:14,240 --> 01:04:17,240
Speaker 1: So varying the type of running you're doing will have

1258
01:04:17,280 --> 01:04:21,640
Speaker 1: a really big impact. I think what happens is and

1259
01:04:21,720 --> 01:04:24,160
Speaker 1: I was I fell prey to this a lot where

1260
01:04:24,360 --> 01:04:28,240
Speaker 1: running became my drug of choice, Like literally anything went wrong,

1261
01:04:28,320 --> 01:04:31,560
Speaker 1: I put my running shoes on out I went and

1262
01:04:32,080 --> 01:04:35,880
Speaker 1: I never varied the length. I never varied the speed.

1263
01:04:36,840 --> 01:04:38,920
Speaker 1: I just went at the same pace and that's how

1264
01:04:38,920 --> 01:04:42,720
Speaker 1: I got injured. So if you have that same sort

1265
01:04:42,760 --> 01:04:46,120
Speaker 1: of addiction to running, just make sure you're varying the

1266
01:04:46,240 --> 01:04:49,000
Speaker 1: length and the speed. Something really interesting that we don't

1267
01:04:49,000 --> 01:04:51,320
Speaker 1: think about. And this is getting really technical, so stop

1268
01:04:51,400 --> 01:04:56,640
Speaker 1: me if it gets confusing. Your muscles have an opposing

1269
01:04:57,000 --> 01:05:01,440
Speaker 1: muscle that works with it in like a team, So

1270
01:05:01,560 --> 01:05:05,760
Speaker 1: the quads and the hamstrings work together. If you are

1271
01:05:05,880 --> 01:05:10,800
Speaker 1: always to like engaging the quads but not engaging the hamstring,

1272
01:05:10,840 --> 01:05:12,920
Speaker 1: you're going to end up with muscles that are out

1273
01:05:12,960 --> 01:05:17,160
Speaker 1: of balance. So when we're running a lot of times

1274
01:05:17,200 --> 01:05:22,080
Speaker 1: we overstretch our hamstrings and we strengthen our quads, especially

1275
01:05:22,080 --> 01:05:26,360
Speaker 1: if you're like a toe runner, so and that imbalance

1276
01:05:26,640 --> 01:05:31,080
Speaker 1: now has you more prone to injury. So one of

1277
01:05:31,080 --> 01:05:35,520
Speaker 1: the greatest things runners can do are like hamstring exercises

1278
01:05:35,560 --> 01:05:39,479
Speaker 1: to keep strengthening that hamstring so that you don't over

1279
01:05:39,560 --> 01:05:44,280
Speaker 1: develop the quads. But the biggest challenge with running, especially

1280
01:05:44,280 --> 01:05:47,760
Speaker 1: for women, especially as we age, as the injuries. So

1281
01:05:47,840 --> 01:05:50,320
Speaker 1: you have to be really intentional. You need to vary it.

1282
01:05:50,440 --> 01:05:53,080
Speaker 1: You need to balance the muscles and then work on

1283
01:05:53,120 --> 01:05:56,520
Speaker 1: your posture so that if you're not completely upright, you're

1284
01:05:56,600 --> 01:05:58,800
Speaker 1: just a little bit like five to ten degrees, so

1285
01:05:58,840 --> 01:06:01,680
Speaker 1: that the weight goes evenly over your over your lower

1286
01:06:01,680 --> 01:06:02,720
Speaker 1: half of your body. Yeah.

1287
01:06:02,720 --> 01:06:04,840
Speaker 3: And I feel like when it comes to running, especially

1288
01:06:04,880 --> 01:06:06,200
Speaker 3: as we get older. And I've seen this with my

1289
01:06:06,240 --> 01:06:09,320
Speaker 3: mother in law who's a marathon her and she fell

1290
01:06:09,360 --> 01:06:11,880
Speaker 3: at the New York City Marathon and she broke her

1291
01:06:11,920 --> 01:06:15,920
Speaker 3: wrist and she had to learn that she's running too

1292
01:06:16,000 --> 01:06:18,840
Speaker 3: much without keeping her diet the way it needs to

1293
01:06:18,880 --> 01:06:21,919
Speaker 3: be kept up, you know, at sixty six years old,

1294
01:06:22,520 --> 01:06:25,439
Speaker 3: you know, and uh, it's she wasn't getting enough.

1295
01:06:26,160 --> 01:06:28,880
Speaker 2: Oh god, I'm so bad. What is melcalv She.

1296
01:06:29,080 --> 01:06:32,280
Speaker 3: Isn't getting She's not gonna get brain yes, mom, brain.

1297
01:06:32,360 --> 01:06:34,440
Speaker 3: Oh god, guys, pregnancy brain is real, except I'm doing

1298
01:06:34,520 --> 01:06:35,440
Speaker 3: I'm doing well this interview.

1299
01:06:35,520 --> 01:06:37,600
Speaker 1: The real Yeah, it's a real thing. Oh it's such

1300
01:06:37,640 --> 01:06:38,200
Speaker 1: a real thing.

1301
01:06:38,360 --> 01:06:38,600
Speaker 2: God.

1302
01:06:38,760 --> 01:06:40,520
Speaker 1: Yeah. You put a pregnancy brain with a with a

1303
01:06:40,600 --> 01:06:43,360
Speaker 1: post metapausal brain and like it's amazing, we're doing this.

1304
01:06:43,960 --> 01:06:46,400
Speaker 2: Really it's a kind of yeah.

1305
01:06:46,400 --> 01:06:50,640
Speaker 1: Yeah, yeah, it's there's there's definitely the hormones. This was

1306
01:06:50,680 --> 01:06:53,040
Speaker 1: the whole function of age, Like a girl. The whole

1307
01:06:53,080 --> 01:06:55,520
Speaker 1: purpose was for me to show that the brain is

1308
01:06:55,560 --> 01:06:59,080
Speaker 1: rewiring itself for the better. But in that process, you're

1309
01:06:59,160 --> 01:07:02,640
Speaker 1: losing old and getting new ones. Mommy brains the same

1310
01:07:02,680 --> 01:07:06,160
Speaker 1: thing you lose those neurons. It told you where your

1311
01:07:06,240 --> 01:07:08,600
Speaker 1: keys were and what your tax task list.

1312
01:07:08,560 --> 01:07:13,240
Speaker 2: Was, Like, what is milk up? God? No, but it's

1313
01:07:13,280 --> 01:07:13,680
Speaker 2: so real.

1314
01:07:13,720 --> 01:07:16,080
Speaker 3: I love by the way that you said that menopause

1315
01:07:16,160 --> 01:07:18,680
Speaker 3: is all about reframing, you know, and it can become

1316
01:07:18,760 --> 01:07:21,320
Speaker 3: like a superpower if we just understand how it works.

1317
01:07:21,840 --> 01:07:24,600
Speaker 3: And it is so true. It's like I've felt this

1318
01:07:24,640 --> 01:07:26,760
Speaker 3: in throughout my whole life too. It's like there's different

1319
01:07:26,760 --> 01:07:28,960
Speaker 3: stages of your life and like you just have to

1320
01:07:28,960 --> 01:07:30,800
Speaker 3: give into those stages. And it's like when it comes

1321
01:07:30,840 --> 01:07:32,919
Speaker 3: to working out or eating, like, just because it worked

1322
01:07:32,920 --> 01:07:35,200
Speaker 3: for you five years ago at twenty years old, twenty

1323
01:07:35,200 --> 01:07:37,000
Speaker 3: five years old, thirty doesn't mean it's gonna work for

1324
01:07:37,000 --> 01:07:39,280
Speaker 3: you at thirty five, forty. You know. So we have

1325
01:07:39,320 --> 01:07:43,160
Speaker 3: to constantly evolve the way our bodies are evolving. But yeah, runners, man,

1326
01:07:43,200 --> 01:07:44,520
Speaker 3: you got to get the right nutrients in.

1327
01:07:44,680 --> 01:07:46,600
Speaker 1: You got to get the nutrients in. You got to

1328
01:07:46,680 --> 01:07:49,080
Speaker 1: vary it, you gotta stretch, You've got to you know everything.

1329
01:07:49,160 --> 01:07:51,520
Speaker 1: The little things we talked about are like, will make

1330
01:07:51,520 --> 01:07:53,400
Speaker 1: it you you know, injury proof.

1331
01:07:53,200 --> 01:07:55,760
Speaker 2: And don't overtrain. I used to run six miles a day,

1332
01:07:55,800 --> 01:07:57,400
Speaker 2: and I definitely got injured doing that.

1333
01:07:57,720 --> 01:08:00,040
Speaker 1: So I came up with a couple of things in

1334
01:08:00,120 --> 01:08:03,600
Speaker 1: my forties, like phrases to help my competitive brain know

1335
01:08:03,760 --> 01:08:06,600
Speaker 1: that it's okay to not just full on run. The

1336
01:08:06,640 --> 01:08:10,480
Speaker 1: first one is something I called sprunning. I actually had

1337
01:08:10,520 --> 01:08:12,840
Speaker 1: a friend, I'm like, can we go spreading today, which

1338
01:08:12,880 --> 01:08:15,960
Speaker 1: basically meant we're going to run shorter, but we're going

1339
01:08:16,040 --> 01:08:18,040
Speaker 1: to do sprints in the run. So we did a

1340
01:08:18,080 --> 01:08:22,160
Speaker 1: twenty minute run with ninety second sprints and thirty seconds off.

1341
01:08:22,200 --> 01:08:26,080
Speaker 1: That was what the research was. Then when I got

1342
01:08:26,120 --> 01:08:29,120
Speaker 1: into menopause and I injured myself, I mean, I'm only

1343
01:08:29,280 --> 01:08:33,439
Speaker 1: sharing this from my own experience. One day, I was like,

1344
01:08:33,800 --> 01:08:37,559
Speaker 1: I feel like if I run today, my hips are

1345
01:08:37,560 --> 01:08:40,840
Speaker 1: going to feel so bad after this, and so I

1346
01:08:40,880 --> 01:08:43,840
Speaker 1: was really like thinking about okay, but I need to

1347
01:08:43,920 --> 01:08:46,800
Speaker 1: still move, and I came up with a phrase like

1348
01:08:46,920 --> 01:08:49,560
Speaker 1: would I be okay if I just did a forward

1349
01:08:49,640 --> 01:08:54,559
Speaker 1: movement workout? Just move your body forward, because when you

1350
01:08:54,600 --> 01:08:58,040
Speaker 1: move your body forward, you bring cortisol down. And when

1351
01:08:58,080 --> 01:09:00,320
Speaker 1: you bring cortisol down, like we've been talking, all the

1352
01:09:00,400 --> 01:09:04,880
Speaker 1: other hormones will balance. But my competitive brain wasn't looking

1353
01:09:04,960 --> 01:09:09,240
Speaker 1: at walking or even brisk walking as a workout, and

1354
01:09:09,280 --> 01:09:11,839
Speaker 1: so I was like, but it's it's just forward movement

1355
01:09:11,840 --> 01:09:12,719
Speaker 1: at a different pace.

1356
01:09:13,240 --> 01:09:15,200
Speaker 2: I was gonna say, forward is a pace.

1357
01:09:15,360 --> 01:09:19,240
Speaker 1: Yeah, theuring out forward is a pace. So again, if

1358
01:09:19,240 --> 01:09:21,320
Speaker 1: we go like, if you start to look at everything

1359
01:09:21,360 --> 01:09:25,160
Speaker 1: we're talking about as women, so many times if we

1360
01:09:25,280 --> 01:09:28,920
Speaker 1: don't understand our bodies, we're doing. We know how to

1361
01:09:28,920 --> 01:09:32,840
Speaker 1: do hard, really well. We can push on through, but

1362
01:09:33,000 --> 01:09:36,360
Speaker 1: that's not always in our best interest, which is hard

1363
01:09:36,520 --> 01:09:46,280
Speaker 1: for us to understand.

1364
01:09:47,680 --> 01:09:50,559
Speaker 3: So we have talked about so much, but as it

1365
01:09:50,600 --> 01:09:53,799
Speaker 3: relates to women, we've talked about menopause. We've talked about

1366
01:09:54,120 --> 01:09:56,240
Speaker 3: working out and syncing it with your cycle. We've talked

1367
01:09:56,240 --> 01:09:58,600
Speaker 3: about fasting and making sure you're eating right as it

1368
01:09:58,640 --> 01:10:00,759
Speaker 3: relates to your hormones and what's going on in your cycles.

1369
01:10:00,960 --> 01:10:05,360
Speaker 3: But we haven't talked about pregnancy, guys, the sweet sweet

1370
01:10:05,439 --> 01:10:09,280
Speaker 3: nine months of being pregnant. So just quickly, let's kind

1371
01:10:09,280 --> 01:10:12,240
Speaker 3: of touch on it. You know, I think there's a

1372
01:10:12,280 --> 01:10:15,120
Speaker 3: big movement now for women as a pregnant woman that

1373
01:10:15,320 --> 01:10:17,200
Speaker 3: a lot of people want to stay as fit as

1374
01:10:17,240 --> 01:10:20,759
Speaker 3: they can while pregnant, and that looks different. That doesn't

1375
01:10:20,840 --> 01:10:23,120
Speaker 3: mean you're trying to lose weight. You're in fact, definitely,

1376
01:10:23,120 --> 01:10:25,799
Speaker 3: definitely gaining weight. There's no avoiding that when you're pregnant.

1377
01:10:26,080 --> 01:10:29,600
Speaker 3: But you know, there's this new kind of mentality of like,

1378
01:10:29,640 --> 01:10:31,600
Speaker 3: we're no longer eating for two, which used to be

1379
01:10:31,640 --> 01:10:32,439
Speaker 3: what doctors would.

1380
01:10:32,240 --> 01:10:32,760
Speaker 1: Tell you about.

1381
01:10:32,840 --> 01:10:35,759
Speaker 3: Yeah, ye, you know, so like what should pregnant women

1382
01:10:35,840 --> 01:10:38,479
Speaker 3: be doing as it relates to what they're eating and

1383
01:10:38,479 --> 01:10:40,960
Speaker 3: how they're moving their body maybe on a month to

1384
01:10:41,000 --> 01:10:41,599
Speaker 3: month basically.

1385
01:10:41,600 --> 01:10:43,800
Speaker 1: Well, so the first thing is protein. Hopefully somebody gave

1386
01:10:43,800 --> 01:10:47,919
Speaker 1: you the protein conversation. We definitely need to increase protein.

1387
01:10:48,080 --> 01:10:51,120
Speaker 1: So this again ties into everything we've been talking about.

1388
01:10:51,160 --> 01:10:57,280
Speaker 1: Protein breaks down into amino acids. Amino Acids sequence themselves

1389
01:10:57,320 --> 01:11:01,280
Speaker 1: to create biological processes like we're talking about with peptides.

1390
01:11:01,560 --> 01:11:04,880
Speaker 1: So please please please tons of protein. That would be

1391
01:11:04,880 --> 01:11:07,400
Speaker 1: the first thing. The second thing, and this is something

1392
01:11:07,439 --> 01:11:10,799
Speaker 1: that doesn't get enough airtime and really needs to which

1393
01:11:11,040 --> 01:11:14,840
Speaker 1: is you are going to pass your microbiome on to

1394
01:11:15,040 --> 01:11:21,760
Speaker 1: your child. So eating things like sour kraut, probiotic rich yogurts,

1395
01:11:23,240 --> 01:11:27,080
Speaker 1: sour dough, fermented foods is probably the best thing you

1396
01:11:27,120 --> 01:11:30,360
Speaker 1: can do when you're pregnant because now you're actually bringing

1397
01:11:30,520 --> 01:11:36,720
Speaker 1: in a lot of different types of healthy bacteria, and

1398
01:11:37,000 --> 01:11:40,000
Speaker 1: those bacteria are actually going to come through your breast

1399
01:11:40,040 --> 01:11:44,000
Speaker 1: milk and even through your skin when you when your

1400
01:11:44,000 --> 01:11:47,080
Speaker 1: baby's born. So like we used to always teach in

1401
01:11:47,160 --> 01:11:50,400
Speaker 1: my clinic to new parents to hold your baby's skin

1402
01:11:50,479 --> 01:11:54,400
Speaker 1: to skin contact because we have microbes on our skin

1403
01:11:54,680 --> 01:11:57,680
Speaker 1: and we're in your baby the first three years of

1404
01:11:57,720 --> 01:12:02,280
Speaker 1: your baby's life. They they the digestive system is still forming,

1405
01:12:03,120 --> 01:12:06,759
Speaker 1: so this whole microbial system can be really helped helped

1406
01:12:06,760 --> 01:12:13,000
Speaker 1: by the fermented foods. Skin contact is great, and you know,

1407
01:12:13,360 --> 01:12:16,519
Speaker 1: making sure you're not lathering your baby or you and

1408
01:12:16,560 --> 01:12:18,679
Speaker 1: a bunch of antibacterial stuff.

1409
01:12:19,560 --> 01:12:22,639
Speaker 3: Yeah, and I do have I do feel like being pregnant.

1410
01:12:22,720 --> 01:12:24,960
Speaker 3: I've been pregnant now for a little under five months,

1411
01:12:25,000 --> 01:12:29,160
Speaker 3: but just about it that five months cusp hi JP, Okay,

1412
01:12:29,280 --> 01:12:33,040
Speaker 3: this is my first child. My cat John Pierano has

1413
01:12:33,160 --> 01:12:34,880
Speaker 3: entered the set. But we're gonna stay away from Indy.

1414
01:12:35,040 --> 01:12:38,040
Speaker 1: Yeah, right, I'll look at you from a fire beautiful

1415
01:12:38,080 --> 01:12:39,559
Speaker 1: yeah's eyes.

1416
01:12:40,680 --> 01:12:43,639
Speaker 3: I do feel like I have never been so health

1417
01:12:43,640 --> 01:12:46,320
Speaker 3: conscious in my life, like when it comes to eating

1418
01:12:46,760 --> 01:12:51,000
Speaker 3: and because I feel like this newfound like it's so

1419
01:12:51,120 --> 01:12:53,280
Speaker 3: important to be fueling my body the right way and

1420
01:12:53,360 --> 01:12:56,160
Speaker 3: eating healthy foods because everything that I eat goes right

1421
01:12:56,200 --> 01:12:57,120
Speaker 3: to the baby, that's right.

1422
01:12:57,479 --> 01:12:58,840
Speaker 1: So the other thing we used to say in my

1423
01:12:58,880 --> 01:13:01,839
Speaker 1: clinic all the time is pregnancy is the ultimate detox.

1424
01:13:02,840 --> 01:13:06,040
Speaker 1: So something for women that are thinking about getting pregnant

1425
01:13:06,479 --> 01:13:09,880
Speaker 1: is whatever toxic load you have in your body is

1426
01:13:09,960 --> 01:13:13,519
Speaker 1: going to actually go into your child and so and

1427
01:13:13,600 --> 01:13:16,960
Speaker 1: your baby is growing within your body, and if it

1428
01:13:17,000 --> 01:13:19,960
Speaker 1: has a high toxic load, then you're going to end

1429
01:13:20,040 --> 01:13:23,840
Speaker 1: up with that being passed on. So before you get pregnant,

1430
01:13:24,120 --> 01:13:27,200
Speaker 1: looking at everything from like your makeups to your lotions,

1431
01:13:27,240 --> 01:13:30,439
Speaker 1: to the plastics to heavy metals, like everything you can

1432
01:13:30,520 --> 01:13:34,680
Speaker 1: do to minimize your toxic environment is really helpful. But

1433
01:13:34,760 --> 01:13:38,320
Speaker 1: even while you are pregnant, like making sure that you're

1434
01:13:38,320 --> 01:13:41,280
Speaker 1: not exposing yourself to a lot of endocrine disruptors, that

1435
01:13:41,320 --> 01:13:45,679
Speaker 1: you're not exposing yourself to a lot of plastics will

1436
01:13:45,680 --> 01:13:47,439
Speaker 1: make a really big difference for your child.

1437
01:13:47,640 --> 01:13:49,479
Speaker 3: Yeah, I mean they even say, like I remember when

1438
01:13:49,479 --> 01:13:51,600
Speaker 3: I went to my first appointment with my gynecologist, she

1439
01:13:51,680 --> 01:13:53,720
Speaker 3: was like, are you wearing sunscreen? And it's like I

1440
01:13:53,720 --> 01:13:56,080
Speaker 3: never would have thought that sunscreen was so important with pregnancy,

1441
01:13:56,080 --> 01:13:56,760
Speaker 3: but it actually is.

1442
01:13:56,920 --> 01:13:57,840
Speaker 1: Yeah. Interesting.

1443
01:13:58,040 --> 01:13:59,720
Speaker 2: Yeah, so I have to look into why this.

1444
01:13:59,760 --> 01:14:02,880
Speaker 3: Makes it's natural sunscreen exactly. Make sure it's a toxic stuff.

1445
01:14:02,960 --> 01:14:04,880
Speaker 3: Oh yeah, make sure it's a good sunscreen. For our

1446
01:14:04,920 --> 01:14:08,120
Speaker 3: male listeners, you know, listening to you today, what do

1447
01:14:08,160 --> 01:14:10,880
Speaker 3: you want them to take away from our conversation that

1448
01:14:10,920 --> 01:14:12,920
Speaker 3: they can apply to their female partner.

1449
01:14:12,960 --> 01:14:18,960
Speaker 1: Yes, it's so good because so many couples, heterosexual couples

1450
01:14:19,760 --> 01:14:22,599
Speaker 1: end up trying to work out the same, eat the same,

1451
01:14:22,880 --> 01:14:25,200
Speaker 1: and that's we want to avoid that. So the first

1452
01:14:25,240 --> 01:14:28,240
Speaker 1: thing men need to know is that your partner needs

1453
01:14:28,280 --> 01:14:30,400
Speaker 1: to train at a different pace at different times of

1454
01:14:30,439 --> 01:14:33,599
Speaker 1: the month than you, So be sensitive to that. This

1455
01:14:33,680 --> 01:14:36,040
Speaker 1: is not a moment where you're like, come on, push

1456
01:14:36,080 --> 01:14:37,800
Speaker 1: on through. You want to know where she is in

1457
01:14:37,800 --> 01:14:40,200
Speaker 1: her cycle, so you know when to support her to

1458
01:14:40,200 --> 01:14:42,800
Speaker 1: push on through and when to tell her, hey, you can,

1459
01:14:42,920 --> 01:14:45,840
Speaker 1: you know, chill out today. It's your week before your

1460
01:14:45,880 --> 01:14:49,080
Speaker 1: parent So I think knowing a woman's menstrual cycle is

1461
01:14:49,120 --> 01:14:51,679
Speaker 1: really important for men, and what comes with the ebbs

1462
01:14:51,720 --> 01:14:55,280
Speaker 1: and flows of that. Second thing that I saw so

1463
01:14:55,400 --> 01:14:59,120
Speaker 1: much in my practice was that women go on a diet,

1464
01:14:59,160 --> 01:15:02,519
Speaker 1: women go to do some nutritionally and they don't get

1465
01:15:02,520 --> 01:15:05,840
Speaker 1: as quick of a result as men do, and so

1466
01:15:05,920 --> 01:15:08,599
Speaker 1: then they get frustrated. So I think the more we

1467
01:15:08,640 --> 01:15:12,360
Speaker 1: can understand that the male and female female body respond

1468
01:15:12,479 --> 01:15:16,679
Speaker 1: differently to lifestyle, it can really help take the shame

1469
01:15:16,760 --> 01:15:20,160
Speaker 1: away from women I sat with when I first started

1470
01:15:20,160 --> 01:15:24,600
Speaker 1: teaching fasting. I sat with so many couples where the

1471
01:15:24,640 --> 01:15:28,680
Speaker 1: wife was so defeated because she did a fast and

1472
01:15:28,680 --> 01:15:31,320
Speaker 1: only lost a pound and her husband lost twenty and

1473
01:15:31,400 --> 01:15:34,439
Speaker 1: she thought it was her fault. So knowing that we're

1474
01:15:34,439 --> 01:15:36,960
Speaker 1: different and we need different tools is really important.

1475
01:15:37,160 --> 01:15:39,120
Speaker 3: Yeah, and I even liked the examples that you had

1476
01:15:39,160 --> 01:15:42,559
Speaker 3: brought in of coaches, male coaches coaching females. You know,

1477
01:15:42,600 --> 01:15:46,240
Speaker 3: it's important for men to understand the female body, especially

1478
01:15:46,280 --> 01:15:49,320
Speaker 3: when you're interacting with women, whether it be your sister,

1479
01:15:49,800 --> 01:15:52,479
Speaker 3: your mom, the girls that you're coaching, or your wife.

1480
01:15:52,479 --> 01:15:56,680
Speaker 1: That's right. Yeah, I don't know why it took us

1481
01:15:56,760 --> 01:16:01,320
Speaker 1: till this moment in history to have a conversation that

1482
01:16:01,360 --> 01:16:03,720
Speaker 1: the female body and the male body should be doing

1483
01:16:03,760 --> 01:16:08,240
Speaker 1: lifestyle different like that. It's been a no well known

1484
01:16:08,280 --> 01:16:13,680
Speaker 1: fact for many years that we are have different makeup hormonally,

1485
01:16:13,840 --> 01:16:16,960
Speaker 1: but we've never dove in to understand what that means

1486
01:16:16,960 --> 01:16:18,360
Speaker 1: in conjunction with lifestyle.

1487
01:16:18,760 --> 01:16:20,960
Speaker 3: You know, better late than ever, I do have to say,

1488
01:16:21,200 --> 01:16:24,200
Speaker 3: because when I was fourteen and fifteen years old, two

1489
01:16:24,240 --> 01:16:27,599
Speaker 3: back to back years, same knee, I tore my ACL twice. Wow,

1490
01:16:27,720 --> 01:16:31,040
Speaker 3: in a period of twelve months. Yeah, I tore my aclmclmniscus.

1491
01:16:31,080 --> 01:16:32,519
Speaker 3: And each time I tore it, guess what I was

1492
01:16:32,560 --> 01:16:33,160
Speaker 3: on my period?

1493
01:16:33,280 --> 01:16:37,280
Speaker 1: Right, right, exactly. So this is why it's like with

1494
01:16:37,360 --> 01:16:40,920
Speaker 1: the fasting cycle. I literally had this big chart up

1495
01:16:40,920 --> 01:16:43,840
Speaker 1: in my office trying to figure out, okay, day one

1496
01:16:43,880 --> 01:16:46,880
Speaker 1: to day ten, what hormones are here, what nutrients do

1497
01:16:46,920 --> 01:16:47,320
Speaker 1: we need?

1498
01:16:47,680 --> 01:16:47,840
Speaker 2: What?

1499
01:16:47,920 --> 01:16:50,559
Speaker 1: And I just tried to hack it as best I could.

1500
01:16:51,040 --> 01:16:53,559
Speaker 1: But then I could, you know, fitness, It was fast

1501
01:16:53,600 --> 01:16:55,680
Speaker 1: like a girl. It wasn't fitness like a girl. So

1502
01:16:55,920 --> 01:16:58,200
Speaker 1: I wanted to make sure that I kept it just

1503
01:16:58,240 --> 01:17:00,360
Speaker 1: in the lane of food and fasting. But so somebody

1504
01:17:00,439 --> 01:17:03,240
Speaker 1: out there needs to take it and do the fitness version.

1505
01:17:03,439 --> 01:17:06,360
Speaker 2: Do you think society sees that as a controversial topic.

1506
01:17:06,960 --> 01:17:09,519
Speaker 1: Well, it's kind of inconvenient if you think about it,

1507
01:17:09,840 --> 01:17:14,080
Speaker 1: Like for the coaches, it's inconvenient. For even the women,

1508
01:17:14,120 --> 01:17:16,960
Speaker 1: it's inconvenient. Although once we understand when to eat and

1509
01:17:17,000 --> 01:17:18,880
Speaker 1: what to eat and how to work out to our cycle,

1510
01:17:19,040 --> 01:17:23,200
Speaker 1: it actually becomes quite effortless. So I think the reason,

1511
01:17:23,400 --> 01:17:27,640
Speaker 1: if anything, that society would push against all of the

1512
01:17:27,640 --> 01:17:31,280
Speaker 1: lifestyle cycling for women is that it's hard to understand,

1513
01:17:31,840 --> 01:17:34,640
Speaker 1: and we like absolutes in this culture, like tell me

1514
01:17:34,680 --> 01:17:37,479
Speaker 1: to do that or not, that we don't want to

1515
01:17:37,560 --> 01:17:41,480
Speaker 1: have to think more critically for ourselves. So if it's controversial,

1516
01:17:41,880 --> 01:17:43,639
Speaker 1: it's because there's a learning curve.

1517
01:17:44,560 --> 01:17:46,200
Speaker 2: Yeah, people don't want to do the work.

1518
01:17:46,240 --> 01:17:49,720
Speaker 1: They don't want to do the work. Yeah, But once

1519
01:17:49,800 --> 01:17:52,080
Speaker 1: you learn how to like do all of this to

1520
01:17:52,120 --> 01:17:57,200
Speaker 1: your cycle, it's literally effortless. Like even me at postmenopausal years,

1521
01:17:57,680 --> 01:18:00,400
Speaker 1: like I have an intuitive sense because I've done this

1522
01:18:00,439 --> 01:18:03,360
Speaker 1: for so long, like I should fast today, No, I

1523
01:18:03,360 --> 01:18:06,000
Speaker 1: should eat yesterday. I fasted all day. This morning I

1524
01:18:06,040 --> 01:18:08,320
Speaker 1: woke up and I was like, I need to eat breakfast.

1525
01:18:08,720 --> 01:18:11,320
Speaker 1: Like I just flow with it because I know that

1526
01:18:11,439 --> 01:18:13,360
Speaker 1: my body's going through different rhythms.

1527
01:18:14,160 --> 01:18:17,000
Speaker 3: The power of habit is so real, and I think

1528
01:18:17,080 --> 01:18:19,760
Speaker 3: sometimes things can feel daunting at the start, but once

1529
01:18:19,760 --> 01:18:21,799
Speaker 3: you get the hang of them, they get so much easier.

1530
01:18:21,840 --> 01:18:26,160
Speaker 1: It's so much easier, and learning anything is hard. I

1531
01:18:26,240 --> 01:18:29,840
Speaker 1: just started surfing this year at fifty six years old.

1532
01:18:30,160 --> 01:18:32,600
Speaker 1: I just have been surfing for like six months, and

1533
01:18:32,680 --> 01:18:34,680
Speaker 1: the first couple times I went out, it is a

1534
01:18:34,720 --> 01:18:37,360
Speaker 1: hard sport. You got to catch the wave, you got

1535
01:18:37,400 --> 01:18:39,559
Speaker 1: to understand the culture that you got to get up.

1536
01:18:40,479 --> 01:18:42,639
Speaker 1: But I kept at it, and it was such a

1537
01:18:42,680 --> 01:18:45,880
Speaker 1: great example of if you keep at something, there's a click,

1538
01:18:46,439 --> 01:18:48,400
Speaker 1: there's a moment that all of a sudden you're like

1539
01:18:48,600 --> 01:18:51,360
Speaker 1: intuitively know how to do it. And now I'm hitting

1540
01:18:51,360 --> 01:18:54,000
Speaker 1: that moment. So the same thing with learning how to

1541
01:18:54,040 --> 01:18:57,519
Speaker 1: fast and eat and what to eat and when to

1542
01:18:57,600 --> 01:19:01,360
Speaker 1: exercise and how to listen to your body's clues is

1543
01:19:01,479 --> 01:19:04,639
Speaker 1: really a fun adventure if you get excited and curious

1544
01:19:04,680 --> 01:19:08,120
Speaker 1: about it, and eventually it'll become so effortless. I just

1545
01:19:08,200 --> 01:19:09,679
Speaker 1: I've seen it happen to so many women.

1546
01:19:09,760 --> 01:19:13,000
Speaker 3: You're a best selling author and leading voice in women's health,

1547
01:19:13,360 --> 01:19:17,599
Speaker 3: and you've spent years studying why so much advice fails women.

1548
01:19:18,560 --> 01:19:22,920
Speaker 3: What's the biggest thing people still get wrong about women's bodies?

1549
01:19:23,360 --> 01:19:25,840
Speaker 1: Okay, so I'm going to tell you two things. One

1550
01:19:26,200 --> 01:19:29,120
Speaker 1: is that we' arrhythmic, so we should not be doing

1551
01:19:29,160 --> 01:19:32,639
Speaker 1: the same lifestyle tools over and over and over again.

1552
01:19:32,720 --> 01:19:34,360
Speaker 1: We need to know how to ebb and flow with

1553
01:19:34,600 --> 01:19:37,800
Speaker 1: our favorite lifestyle tools. Second thing, and this one is

1554
01:19:37,840 --> 01:19:39,920
Speaker 1: one I thought, God, I got to write a whole

1555
01:19:39,960 --> 01:19:43,120
Speaker 1: book on this, is that what happens to a woman

1556
01:19:43,320 --> 01:19:47,400
Speaker 1: is her body reacts to every environment she puts herself in.

1557
01:19:47,880 --> 01:19:50,840
Speaker 1: So if she puts herself in a stressful environment over

1558
01:19:50,880 --> 01:19:53,560
Speaker 1: and over and over again, her hormones are going to

1559
01:19:53,600 --> 01:19:56,960
Speaker 1: go into a stressed state. If she puts herself in

1560
01:19:57,000 --> 01:20:00,559
Speaker 1: a loving and nurturing environment over and over again, her

1561
01:20:00,600 --> 01:20:04,559
Speaker 1: hormones are going to respond by giving her the a

1562
01:20:04,680 --> 01:20:08,439
Speaker 1: real increase in beautiful hormones. So we have to It's

1563
01:20:08,479 --> 01:20:11,840
Speaker 1: almost like we're like these little sentient beans that like

1564
01:20:12,000 --> 01:20:15,320
Speaker 1: go into a room and we're like adapting to everything

1565
01:20:15,400 --> 01:20:19,160
Speaker 1: going on in the room. We are very, very tuned in.

1566
01:20:19,760 --> 01:20:23,679
Speaker 1: So the ignoring our subtle clues is what's harming our health.

1567
01:20:24,439 --> 01:20:26,360
Speaker 3: Okay, well, we talked about so much. I feel like

1568
01:20:26,400 --> 01:20:29,719
Speaker 3: you could literally talk our ears off. But we're almost

1569
01:20:29,800 --> 01:20:32,000
Speaker 3: at twelve pm. We've got, you know, two minutes left.

1570
01:20:32,760 --> 01:20:34,840
Speaker 3: So what do you have coming up that you're excited about?

1571
01:20:35,080 --> 01:20:35,320
Speaker 2: Yeah?

1572
01:20:35,479 --> 01:20:37,040
Speaker 1: You know, Okay, So I'll tell you something. I'm at

1573
01:20:37,080 --> 01:20:41,240
Speaker 1: a really interesting point in my career because I closed

1574
01:20:41,280 --> 01:20:44,280
Speaker 1: my practice when Fascaa Girl came out, and then I

1575
01:20:44,320 --> 01:20:47,280
Speaker 1: wrote three books in three years, which I do not

1576
01:20:47,400 --> 01:20:48,320
Speaker 1: recommend anybody.

1577
01:20:48,439 --> 01:20:50,960
Speaker 2: Do most people it takes like two years to write

1578
01:20:50,960 --> 01:20:51,320
Speaker 2: one book.

1579
01:20:51,400 --> 01:20:54,519
Speaker 1: Yeah, so I wrote the trilogy Fast Like a Girl,

1580
01:20:54,520 --> 01:20:56,360
Speaker 1: Eat a Girl, Age Like a Girl. So I'm not

1581
01:20:56,439 --> 01:21:00,000
Speaker 1: in a book contract right now, and so I'm looking

1582
01:21:00,120 --> 01:21:04,400
Speaker 1: to repace my life, and I'm doubling down on YouTube,

1583
01:21:04,720 --> 01:21:06,720
Speaker 1: so I'm doing a lot. We're getting a lot of

1584
01:21:06,720 --> 01:21:09,200
Speaker 1: people just wanting to know more about questions like you're

1585
01:21:09,240 --> 01:21:12,880
Speaker 1: asking right now, wanting more know about food and exercise

1586
01:21:13,040 --> 01:21:15,519
Speaker 1: and fasting how it relates to a female body. So

1587
01:21:15,720 --> 01:21:19,080
Speaker 1: I've gone from doing four new videos a week to seven,

1588
01:21:19,600 --> 01:21:21,559
Speaker 1: so I go live every week over there. So I'm

1589
01:21:21,600 --> 01:21:23,559
Speaker 1: doubling down on that. And then I I was telling

1590
01:21:23,560 --> 01:21:29,280
Speaker 1: you earlier, I'm really excited about Substack and this is,

1591
01:21:29,520 --> 01:21:31,920
Speaker 1: you know, off the topic of fitness and health. But

1592
01:21:32,000 --> 01:21:35,080
Speaker 1: as somebody who's been a content creator for over a decade,

1593
01:21:36,400 --> 01:21:39,040
Speaker 1: you know, most people don't realize you have to create

1594
01:21:39,120 --> 01:21:44,400
Speaker 1: content that the algorithm wants rewards you for. And in

1595
01:21:44,680 --> 01:21:49,479
Speaker 1: YouTube world, anything related to weight loss the algorithm or

1596
01:21:49,560 --> 01:21:53,240
Speaker 1: fasting or atopogy, the algorithm loves that. But if I

1597
01:21:53,360 --> 01:21:56,240
Speaker 1: do a mindset video, it's like, we don't know what

1598
01:21:56,240 --> 01:21:58,960
Speaker 1: you're talking about. It won't show it to anybody. So

1599
01:21:59,360 --> 01:22:03,600
Speaker 1: I've moved to do some really cool topics over on substack.

1600
01:22:04,000 --> 01:22:08,240
Speaker 1: I'm doing writings, I'm doing videos and just talking about

1601
01:22:08,280 --> 01:22:12,840
Speaker 1: new ideas over there, trying to help people. I really

1602
01:22:12,920 --> 01:22:17,479
Speaker 1: want to help people critically think through health. I feel

1603
01:22:17,800 --> 01:22:20,519
Speaker 1: a little sad right now the way in which we

1604
01:22:20,560 --> 01:22:24,400
Speaker 1: take health information in is so bite size, and we

1605
01:22:24,439 --> 01:22:28,320
Speaker 1: don't know how to integrate that into a holistic health view.

1606
01:22:29,160 --> 01:22:33,599
Speaker 1: And so I've been really encouraging my following to listen

1607
01:22:33,640 --> 01:22:36,920
Speaker 1: to longer podcasts, to listen to longer YouTube videos, to

1608
01:22:37,040 --> 01:22:40,599
Speaker 1: read books, and try to get out of this desire

1609
01:22:40,760 --> 01:22:42,640
Speaker 1: to just see a ninety second reel and go oh,

1610
01:22:42,640 --> 01:22:45,320
Speaker 1: I got to do that, Like ninety second reel should

1611
01:22:45,360 --> 01:22:49,799
Speaker 1: be entertainment, not prescriptions for your health. So on substack,

1612
01:22:49,840 --> 01:22:51,360
Speaker 1: I'm having conversations like that.

1613
01:22:51,360 --> 01:22:51,880
Speaker 2: That's great.

1614
01:22:52,040 --> 01:22:52,240
Speaker 1: Yeah.

1615
01:22:52,360 --> 01:22:54,040
Speaker 2: Also you'll get a good pulse on what people want

1616
01:22:54,040 --> 01:22:54,879
Speaker 2: to know what you're about.

1617
01:22:55,040 --> 01:22:57,840
Speaker 1: Yeah, like rite because on YouTube, I can tell you

1618
01:22:57,880 --> 01:23:00,360
Speaker 1: what the algorithm wants me to talk about, but I

1619
01:23:00,400 --> 01:23:02,120
Speaker 1: want to know what people want me to talk about.

1620
01:23:02,800 --> 01:23:05,480
Speaker 1: So and this is why I'm so excited about substack,

1621
01:23:05,560 --> 01:23:09,080
Speaker 1: because I'm like, we get to interact with our with

1622
01:23:09,160 --> 01:23:12,920
Speaker 1: our following in such a different way. And I think

1623
01:23:12,960 --> 01:23:16,000
Speaker 1: if you're not like a podcaster or an influencer of

1624
01:23:16,040 --> 01:23:19,000
Speaker 1: some kind, you don't understand what we have to go

1625
01:23:19,080 --> 01:23:23,639
Speaker 1: through to make it entertaining, to make the algorithm like it.

1626
01:23:23,640 --> 01:23:26,280
Speaker 1: It's not as pure as like what we're doing now

1627
01:23:26,439 --> 01:23:28,120
Speaker 1: or what I did in my office where I was

1628
01:23:28,160 --> 01:23:32,000
Speaker 1: able to give much deeper advice. That's what I want

1629
01:23:32,040 --> 01:23:33,320
Speaker 1: to do on substack. I love it.

1630
01:23:33,360 --> 01:23:35,320
Speaker 3: And I also feel like your work is such a

1631
01:23:35,360 --> 01:23:38,160
Speaker 3: reflection of who you are and what you're interested in,

1632
01:23:38,320 --> 01:23:40,320
Speaker 3: you know, And the beautiful thing about being a woman

1633
01:23:40,560 --> 01:23:43,080
Speaker 3: is you know the chances if you're interested in something

1634
01:23:43,120 --> 01:23:44,760
Speaker 3: and something's working for you, it's probably going to work

1635
01:23:44,760 --> 01:23:46,320
Speaker 3: for their care good points, and you've done such a

1636
01:23:46,320 --> 01:23:48,880
Speaker 3: good job communicating those things. So I think Substack is

1637
01:23:48,880 --> 01:23:50,360
Speaker 3: going to be awesome for you. I can't wait to

1638
01:23:50,479 --> 01:23:52,320
Speaker 3: check it out. I can't wait to read all of

1639
01:23:52,320 --> 01:23:54,200
Speaker 3: your books. Guys, if you haven't checked out one of

1640
01:23:54,200 --> 01:23:56,800
Speaker 3: Mindy's books yet, pick a copy up. I'm sure there's

1641
01:23:56,840 --> 01:23:58,920
Speaker 3: one of them that we talked about today that you

1642
01:23:58,960 --> 01:24:00,679
Speaker 3: were just like dying to get your hands on. After

1643
01:24:00,720 --> 01:24:04,040
Speaker 3: this conversation, Mindy, thank you so much for walking.

1644
01:24:04,320 --> 01:24:06,720
Speaker 1: Oh, thank you. Next time, next time, I'm gonna wear

1645
01:24:06,720 --> 01:24:08,160
Speaker 1: a proper outfit.

1646
01:24:08,920 --> 01:24:10,880
Speaker 3: No, no, next time we're going on a hike, okay,

1647
01:24:10,920 --> 01:24:12,599
Speaker 3: and I want to wear a weighted best You will

1648
01:24:12,600 --> 01:24:15,200
Speaker 3: be the first person I've ever weighted vest heights with.

1649
01:24:15,400 --> 01:24:17,559
Speaker 1: Let's do it, and we're gonna do it. You could

1650
01:24:17,600 --> 01:24:19,599
Speaker 1: end up doing it like post pregnancy and see if

1651
01:24:19,640 --> 01:24:22,360
Speaker 1: it does because you are going to gain some weight.

1652
01:24:22,520 --> 01:24:24,040
Speaker 1: That's your natural process.

1653
01:24:24,200 --> 01:24:25,240
Speaker 2: Let me tell you, guys, I have.

1654
01:24:25,560 --> 01:24:28,080
Speaker 1: Yeah, it's like the body holds onto fat a little

1655
01:24:28,080 --> 01:24:29,400
Speaker 1: bit more and there's a reason for that.

1656
01:24:29,439 --> 01:24:31,240
Speaker 2: And it's okay, yeah, that's totally fine.

1657
01:24:31,360 --> 01:24:34,120
Speaker 1: So when next year, if you guys come back to La,

1658
01:24:34,320 --> 01:24:36,280
Speaker 1: let's do a wreck we'll go up into the mountains

1659
01:24:36,280 --> 01:24:37,120
Speaker 1: and New Wrecking together.

1660
01:24:37,200 --> 01:24:38,519
Speaker 2: I would love that. Thank you so much.

1661
01:24:38,840 --> 01:24:39,160
Speaker 1: Thank you.

1662
01:24:42,920 --> 01:24:45,439
Speaker 3: That's our conversation with doctor Mindy Pels.

1663
01:24:45,800 --> 01:24:46,639
Speaker 2: I am so.

1664
01:24:46,520 --> 01:24:48,799
Speaker 3: Grateful for each and every one of you that tuned

1665
01:24:48,840 --> 01:24:51,840
Speaker 3: in today and made it this far in the episode.

1666
01:24:52,240 --> 01:24:55,519
Speaker 3: From understanding how women can work with their hormones to

1667
01:24:55,600 --> 01:24:59,320
Speaker 3: rethinking the way we approach fasting, movement and overall health,

1668
01:24:59,560 --> 01:25:02,160
Speaker 3: this episode really covered a lot of bass for us.

1669
01:25:02,400 --> 01:25:04,360
Speaker 3: If you have questions for Mindy, you would like me

1670
01:25:04,360 --> 01:25:06,200
Speaker 3: to ask her the next time we sit down or

1671
01:25:06,240 --> 01:25:10,960
Speaker 3: move our bodies together, as always, slide into our podcast DMS.

1672
01:25:11,560 --> 01:25:13,600
Speaker 3: I am here to serve you and I want to

1673
01:25:13,640 --> 01:25:15,599
Speaker 3: make sure we are doing our best to have all

1674
01:25:15,680 --> 01:25:18,600
Speaker 3: of your questions answered, So do not be afraid to

1675
01:25:18,720 --> 01:25:21,280
Speaker 3: reach out to me. I am so excited every single

1676
01:25:21,360 --> 01:25:23,240
Speaker 3: time I get a DM from each and every one

1677
01:25:23,240 --> 01:25:25,800
Speaker 3: of you. So again, thank you guys so much for

1678
01:25:25,880 --> 01:25:29,599
Speaker 3: pressing play, thank you for coming back week after week,

1679
01:25:29,800 --> 01:25:32,080
Speaker 3: and thank you for being a part of this community

1680
01:25:32,080 --> 01:25:35,600
Speaker 3: that we are building together. This show genuinely would not

1681
01:25:35,720 --> 01:25:38,559
Speaker 3: exist without you, and I do not take a single

1682
01:25:38,720 --> 01:25:41,639
Speaker 3: listen for granted. If you are enjoying post friend high.

1683
01:25:41,680 --> 01:25:43,880
Speaker 3: It would mean so much if you followed the show

1684
01:25:44,000 --> 01:25:47,320
Speaker 3: here wherever you're listening, shared it with a friend, and

1685
01:25:47,400 --> 01:25:50,160
Speaker 3: maybe even leave us a review. Your support helps us

1686
01:25:50,200 --> 01:25:53,280
Speaker 3: grow and continue bringing you conversations that we can all

1687
01:25:53,439 --> 01:25:57,200
Speaker 3: learn from together. We have awesome episodes coming up and

1688
01:25:57,240 --> 01:26:00,400
Speaker 3: we are posting every single Monday, so make sure you

1689
01:26:00,439 --> 01:26:04,560
Speaker 3: follow the show and I'll see you guys next week.

1690
01:26:08,240 --> 01:26:08,679
Speaker 3: Mm hmm