00:00:00
to this day everybody focuses on Obesity but obesity is not our problem if you are in the lower one-third of strength
00:00:05
you have a 50% greater risk of dying from nearly anything you have to prioritize skeletal muscle what is that
00:00:12
this is the organ of longevity the only organ system that you have voluntary control over and there's only two ways
00:00:17
to stimulate skeletal muscle number one Dr Gabrielle lion is a pioneer of muscle science and the board certified
00:00:23
physician for athletes CEOs and Navy Seals transforming the way we think about muscle and how it can prevent
00:00:29
disease optim your body and completely reshape how we age when it comes down to your health it shouldn't be about how
00:00:35
you look it should be about how you perform and there's known replacement for resistance training and skeletal
00:00:40
muscle mass but only 6 to 8% of people are meeting the resistance training guidelines and the majority of
00:00:46
individuals are sedentary can you describe to me what my life will look like as a 61-year-old if I just sit in
00:00:52
this chair and do zero resistance training for the next 30 years are you ready you're 30 so right now Alzheimer's
00:00:57
disease and cardiovascular disease is likely throughout your lifespan your testosterone is probably low and your
00:01:03
sperm quality isn't as good as it could have been so there's a link between my fertility for men and women and my muscle mass yes and then you're probably
00:01:10
going to be extremely winded walking upstairs likely have obesity and sleep apnea which means you're deteriorating
00:01:15
your brain and metabolic health and it's all going to come down to choices our present choices will determine our
00:01:21
outcomes so run me through your day cuz I'm just going to copy whatever you do great okay so what time do you wake up
00:01:26
what do you eat how long do you train for are you calorie counting at this point and what time is that last meal typically
00:01:33
well question if you could sit at a table with any four guests from the d a
00:01:38
CEO who would you choose here's a challenge for the entire D CEO Community
00:01:44
if we hit 10 million subscribers by the end of 2024 you will get to pick four guests
00:01:50
for your dream conversation and you can make it weird or you can make it wonderful and here is the best part
00:01:56
3,000 of you that subscribe will be invited to join this conversation live
00:02:01
in person and for free subscribe now and let's make this happen
00:02:10
together Dr Gabrielle lion what is it that you do for
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people I believe that I take away any physical restrictions and I certainly feel
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privileged to take care of people that change the world and when you say physical restrictions give me some
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flavor and color at what you know when we think about the way in which humans
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are sometimes they have low energy or hormonal problems or gastrointestinal
00:02:39
problems you name it but those things limit their ability to show up in the world no matter how high performing or
00:02:46
how high achieving the common denominator is their health and nobody
00:02:52
will ever go higher than their own personal health it is the great equalizer that and age and who did you
00:03:00
do it for give me a flavor of the people you've worked with and the walks of life they come from and what they do yes well
00:03:06
I've been a physician for 20 years and there has been a number of patients and
00:03:11
kinds from geriatrics I did my fellowship in geriatrics in aging and
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when I finished that I started a coner medical practice and I take care of
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right now many of the guests who have been on this podcast like um Evie pomus
00:03:29
and um a woman named Dan Patrick I don't know if you know who that is she's a race car driver
00:03:35
extraordinary and many tier one operators like Navy Seals and
00:03:41
CEOs individuals that are out there that are Mavericks really trying to change the world and one of the things that
00:03:47
happens is individuals have this capacity to push through any way that they are feeling but the cost of that is
00:03:54
very predictable and in my clinical practice and part of what I believe that I was
00:03:59
put on this Earth to do is to help people who help change the world so when
00:04:05
people come to you and you practice what is it that they typically say what is it the the most typical thing that they're
00:04:11
searching for and how do they articulate that that is a wonderful question and one of the things that they say is they
00:04:18
feel like they know they could feel better that they could have more energy better sleep you name it that they just
00:04:24
have this sense that something is still on the table and we figure it out
00:04:30
we go through whether it's Environmental Testing again hormones blood work a lot
00:04:35
of my patients have been deployed overseas they come back they've been to Mayo Clinic and all these other places
00:04:42
but they still don't get better and I think wellness and health is very
00:04:48
holistic in the approach and I am telling you once that is taken care of
00:04:57
these people are already making such an impact but then they can go on because they're not encumbered by inflammation
00:05:05
or not feeling well or let's say their body composition is off let's say they are someone who's always been a high
00:05:12
achiever and high performer and I don't know they hit midlife and all of a sudden things have changed it's my job
00:05:19
to help remove any of those physiological restrictions so that they can do what they do best and not worry
00:05:25
about the other things is it complicated what you propose are your Solutions
00:05:31
complicated or are they simple another great question it really depends on what it is that we're looking
00:05:38
at the most complicated of all of it is actually not
00:05:44
the physical it is definitely the mental because you have to understand
00:05:49
that I think a physician needs to be very good at being able to recognize patterns and
00:05:57
diagnose patterns of disease but in effect effective physician is able to recognize patterns of
00:06:03
people because people are extraordinarily predictable in their nature I'm going to give you an example
00:06:09
you're looking at me there's an eyebrow rais I had I'll tell you about one one
00:06:15
patient in particular and every year he put on this massive event this massive event in Vegas made millions of dollars
00:06:23
did well and every year I would wait for the phone call I'm feeling depressed
00:06:30
I just did so well I don't know what's wrong with me I'm off my diet I don't work out I all the Litany of things and
00:06:39
what he failed to recognize was as high as he was going was as low as he was going to fall and I see that with all my
00:06:46
type A individuals I wouldn't say that there's a particular demographic of patient whether they're SEALS or CEOs or
00:06:53
moms but it is definitely a mindset and the individuals that I see they want the
00:06:59
best out of themselves and at the other side of that
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and I'm sure you know many of these high performers they drive really hard but
00:07:10
they fail to recognize that as high as they go after a book launch and maybe you experienced this with your own book
00:07:17
you worked so hard you launched this book into the world or maybe your first
00:07:22
massively successful episode which now may be a little bit less because they're all massively successful but right after
00:07:29
after that there is this dip and you don't go back to a baseline it's not like any other Tuesday it's a very big
00:07:37
high and a very big low and one has to recognize that nothing will take someone
00:07:43
off any kind of Health and Wellness Journey faster than those Lowes and is that psychology or is that physiology I
00:07:50
is that my mind and my thoughts or is that my biology and what's going on in my head my perspective is that it's
00:07:56
physiology there is an internal recognition or interpretation of the
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stress but from my perspective there is a physiological response and from what I
00:08:09
can tell and what I believe and what I've seen is this dopamine drive it's and of course this is a simplistic way
00:08:14
of talking about it but there's this drive and they are so excited they're
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amped up they've spent a ton of time in preparation getting ready to do this
00:08:27
thing and they've deployed so much importance on this one thing that when
00:08:33
that thing is over they're constantly grasping for the next thing and we all talk about burnout as this thing and
00:08:40
burnout happens that way and it's this drive of more and once you can
00:08:46
recalibrate that drive and understand that you have to have a very neutral mindset going into things then people
00:08:53
are able to mitigate and manage their own physiology mhm the the mindset
00:09:00
component is probably the most important because I could give you the perfect plan but if you are unable to to execute
00:09:08
that then it doesn't matter there must be so many millions of people that listen to my podcast that have heard all
00:09:14
of this advice in terms of how to better themselves their cognition their performance in various aspects and they
00:09:21
still haven't put any of it into motion for whatever reason and you must experience that too in your practice
00:09:26
where someone comes to you you tell them what to do but the how part is sort of contingent
00:09:32
on them having some kind of motivation or discipline or whatever it is um from my perspective it's worthiness
00:09:38
interesting it's when it comes down to the fundamentals it's does this person
00:09:43
feel worthy of having the health and wellness that they yes that they desire
00:09:50
and if a person doesn't feel worthy of doing it or worthy of having it they will sabotage
00:09:56
themselves once I explained this predictable human nature to this patient of
00:10:01
mine the game plan was he was going to be neutral he didn't go too high he didn't go too low and there's very
00:10:08
specific strategies that we can talk about the way in which one maintains neutrality but at the end of the day he
00:10:14
felt worthy of feeling really good we covered intermittent reward we
00:10:19
covered not celebrating every win um conscious uh conscious turning it on and
00:10:26
turning it off very controlled Dynamic expression of what the goal was turning
00:10:32
it on turning it off right I see this my husband is a former Navy SEAL I see this in this group of individuals all the
00:10:38
time they're able to have controlled intensity but the other individuals that
00:10:43
never seem to get better so the individuals listening to this the one thing that they would have to really
00:10:49
settle in on is do they feel worthy and if someone does not address at the core
00:10:55
that they feel worthy of executing the information that you and so many others
00:11:01
are providing they will never make the change discipline motivation discipline
00:11:06
is easy it's not difficult there are constructs in our mind that may tell us
00:11:12
it's easier to over sleep or not go to the gym but at the end of the day discipline can be practiced it's not
00:11:19
hard motivation is another thing but who Waits on motivation to execute nobody I mean you shouldn't because that
00:11:27
is a perishable feeling but understanding that this worthiness
00:11:33
has to be addressed before people are going to make any kind of change becomes critical and typically it comes back to
00:11:42
what they tell themselves on a daily basis how they interpret their environment maybe they experience
00:11:48
everything as stressful and don't feel worthy of taking action to get out of that
00:11:55
distraction of stress so if I came to you and I exhibited worthy worthlessness
00:12:01
I didn't think I was worth much in my career and you could start to pick up on it maybe I was I don't know I was
00:12:06
carrying myself in the certain way my body language the way I was talking about myself subtly I was putting myself
00:12:11
down um and maybe maybe there's other things going on and you go do not this guy doesn't think he's worthy where
00:12:18
would you start with me well first of all I would let you come to that conclusion okay the first thing that I would do is I would say Stephen how are
00:12:24
you sleeping are you really sleeping well and I would guess maybe you're not
00:12:30
maybe you're staying up late your mind is always going you're really thinking about things I would ask you how you're
00:12:36
sleeping how are you eating how is your digestion what are you being exposed to and then I would give you a handful of
00:12:43
tasks I would tell you we got to get your blood work done we have to do a sleep study you know we have to address
00:12:49
what's going on gastrointestinally are you reacting to certain foods and maybe you'll get that
00:12:55
done or maybe you won't but if you came to me and said I am not feeling the best version of myself I would say are you
00:13:03
ready to figure out what this is and then I give you lip service and I say yes I am doctor yeah and then we would
00:13:09
have to have a real conversation because there's this interesting kind of segue CEOs and again a large portion of
00:13:17
my population are CEOs is they will the predictable course is they're too busy to get it done it's not a
00:13:24
worthiness aspect but it is they're too busy but again health is the great equalizer
00:13:29
there will come a point that is very predictable that they will call me um
00:13:35
again many of your guests have called me saying hey Gee I'm not feeling well my stomach is really bothering me I feel
00:13:40
like it's sour I'm not sleeping well you name it and I go okay well did you knock out these five tests that we had to get
00:13:48
done and they might say no 6 months they will come to a point
00:13:55
where they will have to get it done once they get those tests done now we start
00:14:01
seeing the worthiness aspect now we have evidence of what needs to
00:14:06
change and those individuals that execute on those change typically will
00:14:12
understand the importance of the long game right if you want to be as successful as you can be a Maverick and
00:14:19
make a mark and do all of your potential leave all of your potential on the table
00:14:25
the only way that you are going to be able to do that is to liberate your Health you have to you cannot push past
00:14:33
how you are feeling this worthiness thing is really interesting to me um because I do I can relate when I think
00:14:39
about certain people in my life that have been unable to make the change despite having all the resources the
00:14:45
time but it's hard to know if they have the time because sometimes people use that as an excuse well Stephen if people
00:14:53
don't have time for health and wellness how are they going to have time for sickness
00:14:59
H that's so much more timec
00:15:04
consuming but they just people don't assume that they're going to get sick
00:15:09
getting sick is a surprise but is it I mean it is it appears to be for most people they just we all kind of live in
00:15:16
you think about how we live and the decisions we make in the short term it's evident that we don't believe we're going to either die or get sick which is
00:15:23
a huge failure of our culture um you know when I think about
00:15:29
longevity and I think about aging and I think about the individuals that fall and break their hip and end up in a
00:15:34
hospital bed because they haven't trained or haven't taken care of this this body which we only get one there is
00:15:43
a predictable end point it is happening and we spend all this time trying
00:15:50
to increase this concept of anti-aging we are aging aging is not a
00:15:55
disease how we do it is largely up to us and if we can condense this future
00:16:03
version of ourselves to now and understand not just the
00:16:09
physical attributes but also the mental attributes that will require us to move
00:16:16
forward then people would begin to take action can you tell when you meet
00:16:22
someone if they're going to make the changes that you describe and that you suggest very quickly yes
00:16:29
and what are the whole they're like archetypes okay you know there is the
00:16:34
CEO archetype which I'm telling you they are going to put it off for good 3 to six months and eventually they will get
00:16:40
it done and once they get it done they will stay on top of it they will get it
00:16:45
done because they recognize that their physicality is the common denominator because they are in it to be the best
00:16:51
version of themselves and then there are other people that have gone to 13 other
00:16:57
Physicians and have lost hope in the system and those individuals or maybe
00:17:04
they had a physician that said something to them and it really scarred them those individuals will be very resistant to
00:17:12
execution but once you earn their trust they'll get the job done MH and then
00:17:18
there are individuals that really struggle with worthiness that part of them wants to evolve maybe they had an
00:17:25
old trauma maybe they had a physical trauma or something that
00:17:32
really really shook them and the trauma can be like a little tea trauma a big tea trauma yeah it could be a small
00:17:39
thing their dad left they yeah you know or it could be something bigger more
00:17:44
horrific absolutely and one of the things that we see is there is this
00:17:49
interpretation of stress and people think stress is all fight or flight and we should try to de-stress and take a
00:17:56
hot bubble bath but we actually evolved to manage and mitigate stress as humans
00:18:02
we're much stronger than we recognize and there are additional stress responses that we don't talk about and
00:18:09
we know from work out of Stamford and uh other individuals Labs that what you
00:18:14
believe about an experience is how your physiology will show up about that experience so for example there was a
00:18:20
hotel caretaker study so you could call it um a maid study where they looked at
00:18:26
two groups of housekeepers one group they said what you're doing is amazing you are definitely getting
00:18:32
physical activity here's all the positives and the other one the other group they just went about their day and
00:18:39
you know maybe they were told that they should do physical activity or not but at the end of the the housekeeper study
00:18:45
those individuals that were told that what they were doing was in part like
00:18:51
physical activity showed low and that they didn't need to do anymore but what they were doing was amazing those
00:18:56
individuals had lower blood pressure they had better glucose regulation better insulin they had lost a little
00:19:04
bit of weight and it was all their interpretation of the environment they were in we tell people that the world is
00:19:12
so stressful and that everything your internal response is fight ORF flight
00:19:17
but we have one word to describe a million different things and we call that stress I'll give you an example a
00:19:25
pet dies or you have um a white sofa and your kids just spilled coffee all over
00:19:32
it or you break up with a loved one or there's a death of a spouse we have one word and we call that stress that's it
00:19:39
we have one word to define a million different things we live in an environment where
00:19:45
people talk about I'm so stressed and this is stressful but that we don't have
00:19:51
any other word in the English language to globally Define something maybe that word Could Be Love
00:19:59
but not really not in the way that we talk about stress so people think about stress is fight ORF flight that severely
00:20:06
limits both their physiology and their capacity the other two stress responses
00:20:11
which are much more enhancing is tend and befriend which releases oxytocin
00:20:17
which makes people more capable it makes them more connected this is the their
00:20:22
stress yet they go to help other people immediately that's also a stress response or the courage response the
00:20:28
courage response we see that with a lot of military operators a moment of stress they're immediately taking action I'll
00:20:36
give you an example if both myself and my husband were getting ready to jump out of a
00:20:41
plane I would be terrified and he would be excited to do it he would be a
00:20:46
listening courage we're both in the same experience but he is having one of
00:20:52
courage and I am having one of fight ORF flight when we both jump out of the
00:20:58
airplane plane who do you think is going to be more capable to get up and do the next thing your husband that's right I
00:21:05
would still be in this fear response probably take me at least a couple hours to
00:21:13
recalibrate if not a day or a week whereas he has a response which is
00:21:21
courageous and can be cultivated his capacity to then not only experience new
00:21:27
things but continue on will mitigate much of the
00:21:33
physiological damage that would happen from these other fight ORF flight
00:21:39
responses and what I would say to that is fear is a normal
00:21:44
response but having courage is a choice you must have you must have met people in your practice that walk in and
00:21:50
they've got some kind of trauma which has led to their state of sort of unworthiness how does one do anything
00:21:57
about that when you can't go back and write the wrongs of their past and you know I don't know how much you want to
00:22:05
dig into their psychology and become their their therapist to try and unpack some of that stuff but if these things are so deeply hardwired into them in
00:22:12
some way you know some Early Childhood trauma that's stopping them feeling worthy which is stopping them having
00:22:17
quote unquote motivation to change do you just give up on the person never what could you do and can you give me a
00:22:24
specific example when that's happened well the first thing that I would tell you is
00:22:29
I would turn to a coach I have an extraordinary coach and his name is Jim
00:22:36
kachula he is he has worked with myself helped make that book possible as as
00:22:42
well as uh other individuals whom you know and that requires someone who is
00:22:49
really willing to go in and dissect that I have to know where physiology ends and
00:22:54
psychology begins MH I will also say I trained in Psychiatry for two years
00:22:59
and the mind was of course the most fascinating part for me at first that's
00:23:05
actually what brought me into my work with the military that I do today I will tell you that if I were to
00:23:13
think of a very particular patient I will she had a lot
00:23:20
of trouble sleeping and this woman we later found out we did everything we did a sleep
00:23:27
test didn't have sleep apnea was extremely unsettled really um had hormonal
00:23:35
problems put her on hormone replacement still really struggled with sleep did all of the things that one
00:23:42
would need to do like a dark room I know you had Andy Galpin on he does talks about sleep and has absolute rest and
00:23:50
you know looked at her environment did everything at the end of the day it turns out that the reason she wasn't
00:23:55
sleeping is cuz she had been assaulted and she had had forgotten but every time she would go to
00:24:02
bed her heart rate would spike um and it was something that that wasn't my domain
00:24:09
but I knew that she had to really deconstruct that if she was ever going to move
00:24:15
forward part of it is figuring out where there are weaknesses and
00:24:21
vulnerabilities within a person because we think about the way that Healthcare is set up right is that it's used see a
00:24:28
doctor for 15 minutes maybe it's a half an hour intake and then you're on to the next but a real therapeutic relationship
00:24:35
is exactly that it is a real relationship it is not transactional if
00:24:40
you are a physician you know being a physician it used to be a very honorable thing and they were on the council for
00:24:47
people it was you know they were your right hand
00:24:52
and we have really changed from that you know I'm talking about maybe in the 1800s it was a very honorable privileged
00:25:00
position and I still believe it is that and so part of moving people to from
00:25:06
where they are to a level of wholeness requires being a teammate do you try and
00:25:12
motivate people all the time do you think that's part of your your remit as a physician to motivate them part of
00:25:19
my job as a physician is seeing what they are capable of MH is seeing what
00:25:26
their true potential is and to push them yeah do some do sometimes people need a
00:25:32
bit more pain before they yes and I mean this speaks to What mo what's going on with like motivation and discipline
00:25:38
because if you need a little bit more fear and a little bit more pain then it kind of illuminates what this what's actually going on with people's
00:25:44
motivation you can almost put it into a formula where like the strength of their their why is at one side of the that
00:25:52
equation and then there's some some other factors in the equation but it seems to start with the strength of
00:25:58
their why and pain more fear a bad result seems to amplify their why to the
00:26:03
point they go okay [ __ ] it I'm going to do something about this now yes and I think that there is a potential to not
00:26:10
wait till that happens because is very predictable you know and if someone is listening to this or thinking about it
00:26:15
you don't need to have to wait to get to that point because that point of breakdown is going to come and you might
00:26:22
as well get ahead of it you can only push so far your original question is do
00:26:28
do I think that part of my job is to motivate people yes do I think it is also to see their weaknesses and
00:26:35
vulnerabilities being a physician and and taking care of some of the most extraordinary people in the world you
00:26:43
get to see behind the scenes and the people that are doing extraordinary
00:26:48
things their characteristics are actually not that different they are often times extremely
00:26:57
motivated by service they are it's not a selfservice it's an
00:27:03
other service and when you can tap in to say Hey listen in order for you to really be able to expand your reach grow
00:27:12
this Legacy change the world then we have to fall back on the things that you
00:27:18
are completely ignoring and again uh vulnerability is hard for people but
00:27:23
exposing that and letting them come to those conclusions then you see a full evolution of a person you
00:27:32
how I mean how many patients do you think you've seen over the last thousand thousands why did you do what you
00:27:37
do I find the greatest joy aside from my
00:27:42
kids and my husband and my family being able to be of service why well I would
00:27:48
say that I'm always I've always been wired to be this way I have always been wired to take care of people and I would
00:27:57
say right now when I think about my patients like danah or um some
00:28:03
of the other entrepreneurs that you've had on I believe that no one is going to be able to get the job done better than
00:28:10
me and is going to care more and it feels really good to be able
00:28:18
to be there for people are you a happy person yes for the most part I would say
00:28:23
I have a very positive disposition I do when are the seasons of unhappy in your
00:28:29
life I think during training was very hard for me during my fellowship saw a
00:28:36
lot of death and that was really hard work a lot of hours see a lot of
00:28:44
death that was hard you still remember that oh yeah changed you yeah that's why
00:28:51
I got into social media I had just finished my fellowship
00:28:56
um 200 15 and I hadn't been on social media or anything and I had just been
00:29:03
you know you go through and you see patient after patient and you know none
00:29:10
of them are getting out of the hospital they're all going to die there can you imagine so you're seeing
00:29:16
30 30 patients a day this one is on pain meds you know
00:29:21
this one is going to die this one is 18 and she's going to die and she's planning her wedding but she is um she's
00:29:29
planning a wedding she was never going to be able to she had um cystic fibrosis
00:29:34
there was nothing that they could do for her and she was never going to have a chance to get married or do anything and
00:29:40
she was planning her wedding she wanted to pretend like she was going to be able to get married picked her dress to have
00:29:48
an experience she was never going to have and um you know during that time
00:29:58
I you know as I was coming out of Fellowship in 2015 we seeing all this BS on social
00:30:05
media these people talking about you know this cleanse and this fake diet and
00:30:12
like all of this stuff and the information was so bad that I felt responsible that if I had
00:30:21
the privilege to have you know had a 17-year education and have seen all of
00:30:27
this stuff and then to not say anything that I knew was going to make a difference or be impactful for People's
00:30:33
Health and Wellness the end comes the decisions you make become
00:30:39
critical but where it really becomes critical is in the beginning the children and then at the
00:30:45
end and if you start hearing all of this Narrative of how we you know um should
00:30:54
reduce our dietary protein and do all these other things and just destroy our skeletal muscle based on this input that
00:31:00
we're getting the information was so wrong that I felt a responsibility to
00:31:07
say something and if I didn't I would be contributing to the same
00:31:12
problem but it was very hard it was very hard does that come at a cost the caring
00:31:20
yes yes yes it does nobody has ever asked me that yes it
00:31:25
does it um and this might not be the best trait but I am willing to be there
00:31:35
at midnight at 1:00 if someone needs something I got it and yes does that
00:31:43
come at a cost to myself it does and my family it does I am very careful about
00:31:50
protecting the time but um yeah it's is there an em cost to this
00:31:58
as well because if I if I was every day I was waking up and I was being involved with other people's problems in such a
00:32:04
way other people's challenges their sickness their illness their their death
00:32:09
I I don't know if I'd need some strategies to to cope with that like getting invested in somebody and then
00:32:15
seeing a bad outcome and that sort of feeling of like what could I have done or you know well luckily
00:32:24
um my patients are no longer knock on wood life or we are dealing with things like
00:32:31
um hey you live in a toxic mold environment or you have lime um we can
00:32:37
move past this or hey you have covid and you're in Washington let me get some Pax
00:32:43
liid sent to you or um maybe this person is going through a bad breakup or their
00:32:49
thyroid is off it's light in that way I mean sometimes I have to send people to
00:32:54
the hospital but it's no longer carrying for end of life but now it is positive
00:33:03
and it is challenging but again I've been a
00:33:09
physician for 20 years you build up capacity I was thinking the other day about some of the like mind because a
00:33:17
good idea that infiltrates your mind can change your life yeah because it's kind
00:33:23
of like corrective it like it's almost like it goes in there like a vaccine and it attacks a mind virus that you had
00:33:29
something that was holding you back some kind of limiting belief about the nature of life in your work what are those kind
00:33:36
of mind viruses those myths that people carry with them that ultimately inhibit their chance of becoming this optimal
00:33:43
performer that you want them to be there's a handful of things and also we have to recognize that we're talking about two things physiology and
00:33:50
psychology from a physiology from a physical perspective
00:33:57
there is a one of the things that is extremely detrimental is this
00:34:02
comparison individuals that compare themselves physically to other people
00:34:07
will stay hooked in that typically is a comparison of Youth as individuals mature in their
00:34:16
late 30s 40s I do see that dissipate but if that doesn't dissipate they will
00:34:21
continue to hone in on this physical Readiness and that allows for certainty
00:34:27
so think about this we all see amazing athletes or people that are
00:34:34
incredible are incredible shape and your ultimate question is what are the things that limit whether it's a mind virus or
00:34:40
something limiting to allow somebody to become the best version of themselves an
00:34:45
uninhibited version of themselves or unencumbered from a physical standpoint when an individual is solely focused on
00:34:52
the physicality mhm and that can be from a looks perspective
00:34:58
that can be from you know my husband always tells me stories about those guys that go into SEAL training the first
00:35:04
guys to wash out this is what he tells me were always the great athletes because they had trained physically they
00:35:11
were capable of dealing with certainty you throw a ball you know how
00:35:17
to do that they hadn't prepared themselves for mental uncertainty or
00:35:23
fortitude and this circles back to this so the individuals that are fully focused on this external comparison it's
00:35:30
about looking good it's about being fit it's about having more plastic surgery less wrinkles whatever it is those
00:35:36
individuals are chasing a game that they will never catch the perspective is
00:35:41
wrong we all get older we all will at some point not be
00:35:48
as physically capable as we are now you're in your how old are you
00:35:54
31 getting up there you are 31 me getting up there me I'm getting old no I
00:36:00
cannot talk um but there is this physical capacity that if you were to
00:36:06
just say Gabrielle let's just focus on the physical then we know by the time you
00:36:12
are 50 and listen 50 is not a great number because we I a ton of amazing fit 50y olds but when you are 80 if all you
00:36:19
did was look at that physicality by the time you
00:36:24
were more mature you would become and I don't want to say
00:36:31
more depressed but this if your world is purely external there is an inevitable
00:36:37
decline in that and you know what I'm talking about right time is against you it's toen yeah you know your skin is
00:36:43
going to Sag whatever it is hopefully it doesn't but those individuals that are fully externally focused those
00:36:49
individuals really struggle with aging and you will not focus on the things that
00:36:55
matter and that is a virus that will happen you will always be comparing because it will bleed over to everything
00:37:01
how you manage your psychology will be how you manage your physiology so what should I be aiming at
00:37:07
what if I'm not going to be aiming at the physical attributes and the comparison what what kind of measure
00:37:13
should I apply to myself to understand if I'm doing a good job you should focus
00:37:18
on physical Readiness but it shouldn't be about how you look okay it should be about how you perform when you think
00:37:26
about gaining physical Readiness it should be about the acquisition of skill
00:37:32
the acquisition of strength I talk a lot about muscle I believe skeletal muscle is the organ of longevity you should be
00:37:39
focused on becoming physically strong but the physical performance outcome how
00:37:47
you look is not the end point the idea that you are training for Life able to
00:37:52
whether it is to run or to squat or to Bene press or to get stronger in a
00:37:58
meaningful tactical way you should continue to move that needle a lot of people though they we were talking
00:38:03
before we started recording about how people are driven by like short-term incentives and it's quite insane for someone to focus on a long-term
00:38:11
incentive in the face of like a short-term incentive so if I if my short-term incentive is for someone in
00:38:18
the office to think I'm hot or you know to find a partner I'm going to be so focused on getting that blow dry I'm
00:38:24
going to want that like facial and I'm going to if I've got you know an hour of free in a day I'm going to aim at the
00:38:30
facial the blow dry how can you convince me that that's a bad idea versus aiming
00:38:35
it at I don't know building muscle or becoming physically strong time is
00:38:41
finite and we are given time how we spend our time will determine our
00:38:48
outcomes it will determine where we're going how globally strong we become because strength is clearly not physical
00:38:55
there is a level of global strength which which means becoming masterful at something for example you are masterful
00:39:02
at business at interviewing at learning and thinking about people if you were
00:39:08
distracted and you could totally choose a life of distraction you could be distracted by
00:39:15
the external shiny objects perfectly okay but that outcome if that becomes
00:39:22
regretful then that becomes devastating you know um taking care of
00:39:27
people at the end of life you hear a lot of regrets and it wasn't that they wish
00:39:34
they had had another blow dry and I know what you're saying is that how do we think about later life if we can't
00:39:41
identify in the short term or take in the short term what makes us happy right we are thinking about I want this cake I
00:39:49
want this thing I want to buy this car shout out to my husband no we are not getting that Defender but the shortterm term is very
00:39:59
limited and we live in very fast-paced society that will tell us to embrace
00:40:05
that and to fight for that thing but it only takes a moment of spending time
00:40:12
with the elderly or the Aging or people that are wiser than us to look back and
00:40:18
say these are the moments that you can fully develop yourself and again from a
00:40:23
physical standpoint should you focus on physical Readiness absolutely you are 31 do you think it's going to be easier at
00:40:29
41 I hope so we got to get you on a good program um I'll call Lan later but you have to
00:40:37
do these things and you have to bring back into perspective what is important and what is valuable I'm thinking about
00:40:44
a particular friend of mine who I was describing there with the blow dry thing and and the like spray tan and the blow
00:40:49
dry they're they're you know approaching 40 they're looking for a partner
00:40:56
they are spending any free time they have on the on the spray tan and the blow dry listen I'm not not judging I'm
00:41:03
a case study and there's many people like that and they're spending zero time on physical strength don't go to a gym
00:41:08
Don't Go Near it don't do any exercise and I'm just wondering you know how you make a case to that individual that
00:41:14
actually to achieve the goal that they want to achieve which might be to find a partner actually it's the inverse it's
00:41:20
they should be doubling down on the internal versus the sort of surface the
00:41:25
first thing that this person is obviously driven by the external M and you have to recognize that you cannot
00:41:31
have a strong physical body if you are mentally weak because you will never
00:41:37
feel good about what you are doing you will be distracted you will live a life of distraction that will then rob you of
00:41:44
your future and the case I would make to your friend is these immediate distractions
00:41:51
and being a good friend would be telling them this or allowing them to come to that understanding when you say you
00:41:58
can't have a strong body unless you have a strong mind how are you defining and how do you define a strong
00:42:04
body you should be able to be physically capable in whatever it is that you want should you be able to do a pull-up
00:42:10
probably should you be able to do at least 10 push-ups yes is that number
00:42:16
different for everybody yes if I asked you to please run a mile could you do it
00:42:22
and do it well I think being and having physical sovereign
00:42:27
and being able to be in control of your body and to be strong and not require someone to help you with things I mean
00:42:34
granted you probably couldn't lift a car by yourself or a bed but but but this
00:42:40
becomes extremely important for our aging population and for where we are now what do I mean by this we are
00:42:46
becoming increasingly weak as a society the majority of individuals are
00:42:52
moving towards obesity children are becoming more and more
00:42:58
obese are they strong are they as strong as they could be from a physical perspective I would say no and again you
00:43:06
can choose a marker of goals to hit
00:43:11
which I recommend that everyone does whether it's squat deadlift you name it
00:43:17
run but you have to be able to have accountability for your physicality if
00:43:23
you were going to be giving me goals to hit right and I don't necessarily mean like 10 reps whatever but just the types
00:43:31
of goals that I should be aiming at to have a strong body what what are those types of goals so you mentioned
00:43:36
squatting there you mentioned you know maybe being able to pull myself up being able to run are these the kind of goals
00:43:42
that you would give to me so say a 30 40 year old what kind of goals would you be aiming at and are the goals different if
00:43:47
I'm 50 and 60 they are you should at a minimum and I'll give you an example um
00:43:54
you should at a minimum be training 3 days a week with with weights doing resistance training you've had many uh
00:44:01
you just had my friend Mike Israel on I mean that guy he is jacked he could probably lift you with one hand and me
00:44:08
with a pinky and he would be going all over the place you should be training
00:44:14
your muscles from a strength and or hypertrophy standpoint three days a week
00:44:20
okay so is that everyone yes everyone regardless of age yes yes that part is
00:44:26
regardless of age three listen could you get it done in two days a week which is the recommendation the
00:44:31
current recommendation for activity is 150 minutes of moderate vigorous activity and two days a week of
00:44:37
resistance training is that going to be enough to keep you walking around yes is
00:44:43
that going to be enough to evolve your body to manage and mitigate aging no it
00:44:51
is not we have to call ourselves to a higher standard 3 to four days a week
00:44:57
four you've added a day okay well I was going to say three I was going easy on you okay so three days a week you should be doing and I only train I do
00:45:04
resistance training three days a week I might throw a fourth day in there for anyone that doesn't know what resistance training is moving
00:45:11
um your body or a load against
00:45:16
um uh resistance so it would be for example taking a weight and moving that
00:45:22
through space whether it is a squat or a bench press these are all resistance
00:45:28
training moving against a resistance of some load it could be body weight it could be a Band 3 days a week everybody
00:45:36
I mean I I'm okay with two days a week but in an Ideal World it should be three days a week my recommendation is you
00:45:43
train for muscle hypertrophy which is muscle growth 10 to 20 sets per muscle
00:45:51
group a week you can break musle groups so I would say um you could do a upper
00:45:59
body lower body split you could do what's that um a push pull like a bench
00:46:05
press or a a back row so back and um chest you could do full body training
00:46:12
which was which I think is the best for people compound movements like a squat or a deadlift this is full body you
00:46:19
should be doing some kind of movement but Stephen if someone said like my dad
00:46:26
before I came on this podcast he FaceTime he lives in Ecuador and he was doing resistance bands with bicep curls
00:46:33
mhm I'm okay with that if you want to do that and that's how you're going to do your upper body or your arms fine so it
00:46:41
could be chest back you know glutes legs why should I be doing three days a week
00:46:48
what am I going to get out of that make make the case to me number one you are never going to regret being stronger
00:46:55
period end of story you need to be physically strong skeletal muscle is the
00:47:01
organ of longevity it is not just about get looking good in a bathing suit it
00:47:06
helps it's so great um your friend who is getting her hair blown out and doing all these other things put her in some
00:47:14
training and listen it's probably going to be a killer skeletal muscle is your primary
00:47:19
site for glucose metabolism fatty acid metabolism it's your glucose snc if you
00:47:24
decide that you want to eat carbohydrates and you care about metabolic Health you have to have
00:47:30
skeletal muscle you're not convinced yet are you I'm listening okay well you're you're
00:47:35
kind of like maybe convinced that you think skeletal muscle is important but
00:47:40
if I told you that this is your body armor that if you are in the top
00:47:46
onethird of strength compared to if you are in the
00:47:51
lower oneir of strength those that are in the lower oneir for strength
00:47:57
have a 50% greater risk of dying from nearly
00:48:03
anything if you are in the lower onethird of strength you have a roughly
00:48:09
50% chance of dying from all cause mortality but I'm getting old Dr Lon I
00:48:16
I'm I'm 58 yeah um when people get old they put on weight they lose muscle we
00:48:22
get weaker we get frailer this is what this is just the nature of life don't fight life the first thing that I would
00:48:28
say is congratulations making it to 58 well done sir and then I would say that is totally not true that is not what we
00:48:34
see in the literature anyone at any time can get stronger and put on
00:48:40
muscle anyone at any time can get stronger and put on muscle do you know what it is yeah part of the reason why I
00:48:47
think people don't believe that is because we look at our parents and our parents looked at our parents and our
00:48:54
parent their parents looked at their parents and our parents are like a case study of what we what we should expect they set the expectation and when a lot
00:49:00
of us look up at our our parents we see people that are maybe have had a little bit of weight added um maybe our dads
00:49:07
have a bit of a pot belly because of all the beer they've been drinking or whatever yeah maybe they walk a little bit slower they can't run they're out of
00:49:13
breath so we kind of just assume that that is normal and that's what we should expect of ourselves and I think I I did
00:49:20
that I looked at my dad who um he's on a bit of a health Journey at the moment but before he was on that Health journey
00:49:26
I did kind of I think at some point in my mind I conceded maybe that's just what like genetics do they just give you
00:49:32
a pot belly they slow you down you lose your muscle you get weak yeah the funny
00:49:38
thing about humans is when we hear and see things over and over again we
00:49:44
believe them to be true whether they are or they're not humans are funny creatures in that they experience
00:49:51
repetition as truth mhm what do I mean by that I say Stephen this is stressful this is stressful our fight ORF flight
00:49:58
is the only way and then you go you know what Gabrielle fight or flight is the only way that's all I've ever heard we
00:50:03
see our parents age and we believe that that's just the way that it is but I can
00:50:11
show you many individuals that are aging well and strong both of my parents are
00:50:18
incredibly fit is that genetic maybe I picked my parents well but what I will say is that
00:50:27
the traditional framework of Aging is in part the way that it is because we have
00:50:34
divorce the idea of skeletal muscle from Health the Bros got it right
00:50:42
you need to be jacked you need to be tan and if you're not jacked and tan or if you are resistance training is only
00:50:48
[Music] for the Bros nothing could be further from the
00:50:55
truth and because of of that thought process we have divorced skeletal muscle
00:51:01
Health from overall health and wellness and Longevity if I as a trained
00:51:07
geriatrician were to say and by the way I did seven years of nutritional science training as well if I were to tell you
00:51:14
what is the one most important thing to take you through life do you know what I
00:51:19
would say probably muscle that's right hands down across the board the
00:51:27
weaker you are the less muscle mass you have the greater chances you will die so
00:51:32
in terms of cardio is do you think muscle mass is more important than cardiovascular exercise as you
00:51:38
age you're putting me in the hot seat and I would say both we know are
00:51:45
important but again both are very important but there is no replacement
00:51:53
for resistance training and muscle mass there is none you will not
00:52:00
get the same stimulus by doing cardiovascular activity and you know you mentioned your parents or your dad you
00:52:08
see and we see collectively our aging population shrink right they become
00:52:15
thinner and scrawnier and more sarcopenic we see this happen there is a
00:52:21
transition of fiber types there's different fiber types and they transition from from type two fiber
00:52:27
types to type one what is that type two are the big bulky fibers that you train for hypertrophy
00:52:34
strength and hypertrophy for there is a transition that happens if you are not
00:52:40
constantly fertilizing these muscles through strength and hypertrophy training through resistance exercise if
00:52:47
an individual is solely focused on cardiovascular activity this will not
00:52:53
maintain in a meaningful way these type to your bigger bulky muscle
00:52:59
fibers when you lose skeletal muscle mass you also see a change in metabolic
00:53:06
Health Muscle is the primary site for glucose disposal it is primary site for fatty
00:53:13
acid oxidation when you lose skeletal muscle
00:53:19
you see an increase in blood sugar insulin type 2
00:53:25
diabetes skeletal muscle is what allows us to buffer the foods that we eat so if
00:53:31
I'm eating lots of sugar and carbs for example and I've got lots of muscle then
00:53:36
the the sugar in the carb is going to be basically stored in my muscle but if I don't have any muscle then where is it
00:53:42
going to go exactly liver fat you are going to become increasingly unhealthy unless you
00:53:49
are training so if I if I have more muscle does that mean I can eat more carbs and there' be less of a
00:53:55
consequence like likely yes especially if you are training and you have healthy skeletal muscle um skeletal muscle can be
00:54:03
marbled you can get an increase in myosteatosis which is fat infiltration
00:54:09
in skeletal muscle in order for skeletal musle there is no such thing as a healthy sedentary
00:54:15
person you will look in the literature and you will see people say oh healthy
00:54:20
sedentary there is no such thing as a healthy sedentary person what do I mean by that there was some wonderful work
00:54:27
out of Yale they looked at 18-year-old college students that were
00:54:33
considered lean and healthy put them in a a time frame of
00:54:40
inactivity and they become they became insulin resistant they had skeletal muscle insulin
00:54:46
resistance even though there were no outward signs of obesity or fat if you are an
00:54:53
active you will not be turning over your glass glycogen stores which is the stored form of
00:54:59
carbohydrates you will begin to build up byproducts your skeletal muscle will be
00:55:05
increasingly more unhealthy over time you cannot get out of doing resistance
00:55:13
type exercises and to be clear you do not have to be doing a one rep max you
00:55:19
could simply start by body weight resistance training it could be yoga it could be bands but at some point you
00:55:25
will have to stimulate that tissue in a meaningful way to age well how many
00:55:31
people are meeting the activity guidelines at the moment and how many people
00:55:37
aren't roughly 6 to 8% are meeting the resistance training guidelines 6 to 8%
00:55:44
yes sir just if you were to look at resistance training guidelines now 50%
00:55:50
of Americans don't even work out over 70 roughly 70 5% do not meet
00:55:58
both recommendations the majority of individuals are sedentary
00:56:05
individuals it's interesting because people would then say well you know these stats are all bad but our life
00:56:11
expectancy seems to have gone up you know year-over year for well I mean I think it's had a little bit of a blip
00:56:16
recently because of Co but it's typically going up into the right our life expectancy so we must be doing
00:56:22
something right is it about life expectancy or is it about quality
00:56:27
could we keep someone alive on bed rest
00:56:32
probably would one say that that would be a good quality of life you cannot
00:56:40
have a high quality life without high quality muscle more specifically people care
00:56:48
about autonomy can you imagine if you couldn't
00:56:53
physically get your groceries you are young We Are Young we take for
00:57:00
granted the physical capacity that one has that is a gift it is a skill that
00:57:09
must be continuously pushed or the trajectory of
00:57:15
Aging is exactly what we see people get to a point where they can no longer lift their
00:57:22
suitcase on an airplane overhead do you see that yeah yeah people struggle to
00:57:27
get their bag on the Belt to go through security is that normal that is not
00:57:33
normal how do we know this are there other sort of societies where they just age better than us um and they're you
00:57:40
know they've got 60y olds that are being able to lift their bags above their head I mean I can tell you from my father's community in
00:57:48
Ecuador my dad is 74 if something is a 3our
00:57:56
walk or less he'll walk it I definitely don't like to go visit him as you can imagine it's a lot of
00:58:02
walking they are extremely physically active they seem to age well and I think
00:58:09
that you will find pockets of individuals who do things that are very Physically
00:58:17
Active throughout their lifespan which will allow them to maintain a muscle
00:58:23
span which is the time in which they have quality skeletal muscle I will also say we control our
00:58:29
environment everything can be easy for us if we choose you can take the escalator you can take the elevator you
00:58:36
can get in the car you can do all of these things inoculating yourself against muscle aging takes effort but it
00:58:44
has to be done each time someone has a choice to either do it physically themselves or to
00:58:52
take the easy way each time an individual can continues to take the easy way the predictable decline will
00:59:02
it's like putting another coin in the bank but maybe that bank is being spent
00:59:08
on something worthless that's exactly what happens what are the misconceptions
00:59:13
people have about um weight loss you've touched on it a little bit but if I've come to you and I say listen Dr L I'm
00:59:19
going to be honest with you I just want to lose some of this belly fat I just want to be um lean and I want to be
00:59:25
beautiful um should I get liposuction um what diet should I go on
00:59:31
what would you say to me first thing that we have to figure out is your muscle mass I mean this is a little
00:59:37
complicated because I would of course ask them how we got to where we were right H how do we get here are you
00:59:46
emotionally eating are you I don't know not sleeping or what
00:59:51
are the are you drinking too much what are you doing what are we up against what are the actual tactical behaviors
00:59:57
that we are up against M and then I would say let's go we got to build some
01:00:03
muscle we have to work on some body recomposition and really the two ways
01:00:08
that we're going to start are the two basic and that is diet and exercise so
01:00:14
no lipo section I mean Stephen if you wanted to I do know a great plastic surgeon okay but no
01:00:21
unnecessary and again this goes back to this hyperfixation on body fat when the
01:00:26
conversation should not be about obesity drugs or body fat the
01:00:32
conversation needs to swing back to not about making people less obese but to making them have more
01:00:40
healthy skeletal muscle what's the link though so how is having more skeletal muscle going to
01:00:46
okay gluc the glucose is going to be stored in it so that means less glucose is going to be stored in my belly fat my
01:00:53
metabolism is going to be better you said as well so your your ability to store glucose yeah will be from you know
01:01:01
obviously store it in your liver but skeletal muscles the primary site for glucose disposal am I going to be less
01:01:07
hungry now that is a great question and there is observational data and I say this very hesitantly because it hasn't
01:01:14
been published yet but I believe that we are going to begin to see that skeletal
01:01:21
muscle has a role in appetite regulation because because of receptors on skeletal
01:01:28
muscle you will not find anything out there yet but I do believe that there is
01:01:33
observational data from some of my colleagues that are doing research that we will see that there is some appetite
01:01:40
connection with skeletal muscle well I burn more calories when I'm working out if I have more muscles you will what
01:01:48
about a zmek should I should I consider a little bit of a zek on top it depends on how
01:01:54
long you've been struggling okay I am I do recognize that these
01:02:02
are very complex issues whether it's OIC or mongero gp1s or
01:02:10
Gip these drugs these drugs are here to stay I do
01:02:16
think they play a role I know you had Dr Tina [ __ ] I am fully in alignment with
01:02:21
much of what she said there is an absolute role for this
01:02:27
I will also say that why is it that within that conversation of body
01:02:35
composition why is it that it is so much more socially acceptable to give someone
01:02:41
a medication to decrease obesity yet the idea of giving someone a
01:02:49
medication or an anabolic like testosterone or a testosterone derivative would be
01:02:56
shocking to people I can administer a drug to make
01:03:02
an individual less obese but there is an incredible amount of stigma if I wanted
01:03:08
to administer a drug to allow someone to have stronger bigger muscles what kind
01:03:13
of drugs would you administer to give them stronger bigger muscles testosterone would be my first one how
01:03:18
much testosterone there depends Michael he was uh on the podcast previously he told me that taking testosterone and
01:03:25
steroid roids made him angry and gave him really vicious thoughts dark
01:03:31
thoughts but Michael is a professional bodybuilder and we know that there is
01:03:38
health and wellness and that those that operate at the Pinnacle of their sport
01:03:43
that does not mean that those individuals are training in a healthy
01:03:48
amount right there is a cost of doing business at the peak of anyone's career in anything and from a phys IAL
01:03:56
standpoint certainly that
01:04:01
utilization would be different than someone coming to say hey I need to work
01:04:07
on my body composition the big Point here is the dichotomy and conversation between the
01:04:15
two it's fully skewed in the way that it is much more
01:04:21
acceptable to give a medication to address obesity and much less acceptable
01:04:27
to give a medication to address skeleton muscle mass and I personally believe
01:04:33
that that conversation needs to shift a lot of people say that zmek causes muscle loss as well it doesn't really I
01:04:40
have not seen a direct mechanism of action that OIC affects skeletal muscle in a
01:04:47
negative way in fact I have seen the contrary there is evidence to suggest
01:04:52
that OIC and individuals like these drugs in this class can actually support
01:04:58
skeletal muscle Health the reason individuals are losing
01:05:03
muscle mass on these drugs are because they are not
01:05:09
training and managing their dietary protein there's only two ways to stimulate skeletal muscle and that is
01:05:15
through resistance training and dietary protein you cannot outm
01:05:22
medicate poor Behavior oh but but because they're on a appetite
01:05:28
suppressant like a zmek that means they're probably just not getting their protein we utilize these drugs in my
01:05:35
medical practice all the time we track body composition all the time it is
01:05:41
routine we track muscle mass we do not see a decrease in
01:05:47
skeletal muscle mass when individuals are dosing protein appropriately and
01:05:52
training does a zmek and these that category of drugs will people have a certain psychological mindset
01:06:00
benefit that's a wonderful question and here is what I would say as a physician
01:06:06
who is in practice removing physical obstacles are critical and individuals
01:06:13
can spend time obsessing about their body um just really it can infiltrate
01:06:21
their thoughts it takes away from their capacity to show up in life to be present because they're worried
01:06:27
about their weight and can you imagine if someone
01:06:33
was struggling with that for a decade or two or three now we have a new class of drugs that will take away in part a
01:06:41
desire to binge eat or take away in part a desire to even potentially drink
01:06:48
alcohol what it allows for is physical Freedom do I think that that comes with
01:06:54
a cost of not doing the hard thing and and doing those kinds of
01:07:03
behaviors it does it does make things easier however there is utility in that
01:07:12
yeah because if someone suggested it to me I'd say the first thing I'd say is Dr Li what's the cost because nothing's
01:07:17
free in life so and if I don't know what the cost is that's even more scary I'd rather be able to balance the trade-off
01:07:23
but not many people are giving many cost with a zmek at the moment well number one you don't need it right you would
01:07:30
not be someone who needs o zmek or mno or Zep bound you you just want to be
01:07:36
someone who needs that um but I do actually believe that
01:07:42
this in combination with hormone replacement therapy is going to be the way of the future for longevity what's
01:07:48
the cost I cannot tell you what the cost is and here's why
01:07:55
because people will say it slows down gastric emptying um yes that's exactly what it
01:08:01
is supposed to do will that have a meaningful outcome not necessarily these
01:08:06
drugs are not new drugs this class of drug is not a new drug it has been around for last 20 years I know at least
01:08:13
for the last 10 there must be a cost though the cost is when you go off of
01:08:18
this yeah you likely have and again this is just my perspective is once you
01:08:24
titrate off then normal hunger cues should return and if you do not have
01:08:30
appropriate strategies in place an individual will then begin to struggle potentially regain the weight have you
01:08:36
seen this I haven't we take people off these medications all the
01:08:41
time and they don't rebound they do not rebound they do not
01:08:48
rebound but again we do very intensive lifestyle interventions we
01:08:54
also figure out why people got into the place
01:09:00
or the hole where they are starting why right you say there's no free lunch
01:09:06
and maybe the no free lunch is you have to address old trauma maybe one will really have to
01:09:13
explore the way in which they cope right cannot cope with emotional e like they
01:09:19
you cannot do these things if you want to maintain your body composition as you
01:09:24
age you have to be accountable for these things did diets work do you ever put
01:09:30
someone on a diet if they're overc consuming calories yeah and what does that look like for us
01:09:38
I mean we've been doing this for a very long time we the first thing that we decide is dietary protein which is
01:09:44
unfortunately seems to be the most controversial macronutrient which by the way you looked at me crazy and you're
01:09:50
absolutely right why would any macronutrient be controversial but dietary protein again it wasn't like
01:09:57
this until the influx of social media and what do I mean by that dietary
01:10:03
protein it just seems as if there's always a reason why people are trying to remove it from the diet which seems
01:10:10
somewhat ridiculous and counterintuitive the first thing that we do is we recognize that dietary protein
01:10:16
is what the foundation of any solid nutrition plan should be built on and that is 7 to one gram per pound ideal
01:10:24
body weight if you eat High nutrient-dense foods like animal products you could probably
01:10:30
go to the lower end at 7 if you are someone who does not eat any kind of animal product you're probably going to
01:10:36
be closer to 1 gram per pound ideal body weight of um whatever that source of
01:10:41
protein is but protein is what is going to maintain hunger you know uh dietary
01:10:48
protein does cause an increase in glp glp1 in the body and people will talk
01:10:54
about that although it's only meal to Meal which is so you know you have these glp1 Agonist which improve satiation so
01:11:02
like a zenek is a GP one Agonist which makes you less hungry yes dietary protein in part works on that same kind
01:11:09
of mechanism also releases glp which makes me less hungry yes okay improve your improve your satiation okay
01:11:17
dietary protein we know can help regulate hunger can also maintain blood sugar right if you
01:11:24
have carbohydrates in in check not a very efficient way but your body can generate glucose from dietary protein a
01:11:30
lot of people associate protein with like bodybuilders and stuff like that I know it's such a mistake it's a mistake
01:11:37
because as individuals age they need double the the minimum recommendation to
01:11:42
prevent a deficiency the current recommendation is8 gram per kilogram or
01:11:48
37 gram per pound if someone was 115 lb
01:11:54
their dietary protein recommendation would be 45 gr that would be the minimum to prevent a deficiency as individuals
01:12:01
age they require more dietary protein because skeletal muscle becomes what we
01:12:07
call anabolically resistant it means it becomes less efficient at utilizing
01:12:12
dietary protein if you were to eat the way you did maybe in your teens and 20s
01:12:18
body at that time is extremely anabolic I mean you look like you're pretty fit have you always been pretty fit no
01:12:26
pretty fit in terms of what though I've not always had as as much muscle mass as I have now but I've always been um fit
01:12:33
as in playing sports and stuff my whole life and has it been easy to put on muscle generally I'd say yes when I was
01:12:38
younger it was it felt a bit more difficult but I just think I had had things wrong I don't think I was consuming enough calories but as I've as
01:12:44
I got to sort of 25 26 27 it became a little bit more straightforward which is
01:12:50
amazing your body is highly anabolic you are now consuming calories protein
01:12:55
you're able to put on skeletal muscle that tissue is very anabolic it's sensitive to the foods that you're
01:13:01
eating to the stimulus you're providing as you age that tissue becomes more
01:13:06
resistant I've Got Friends that tell me they can't put on muscle easily how old are they one of them's 27 and the other
01:13:13
one I think is about 29 okay and they're men and they've told me that no matter
01:13:19
what they do they just can't put muscle on well first things that I would do is ask them what they're doing are they are
01:13:25
they consuming enough calories do they have enough protein where do you think they're going wrong when I said that the F you want me to be honest the first
01:13:31
thing that I thought was I am seeing a huge increase in low testosterone levels
01:13:38
in younger individuals interesting and um I know it's just me and you and not
01:13:44
the millions of people that watch your show but um the medical answer would be
01:13:52
they should look at their diet and training and sleep but what I am seeing clinically is that young young men have
01:14:00
increasingly low levels of testosterone and how does that link to them not being able to put on muscle they
01:14:07
are um less anabolic than they should be what does anabolic mean building they
01:14:13
are less capable of building okay if if I this is a problematic question um is
01:14:20
there any way to tell if someone has low testosterone just by kind of looking at them some of my colleagues might
01:14:25
disagree with this I would say you could potentially guess but do they have less
01:14:34
um hair on their legs do they have less muscle mass do they have um what would
01:14:41
look like potentially more estrogen in a male you know you're putting me on the spot here right yeah but all those
01:14:47
things I was thinking of my one particular person I think all those things are true so maybe it is low
01:14:53
testosterone my next question becomes is there a way that they can stimulate their testosterone without having needles stuck into them absolutely I
01:15:00
mean the first thing is you have to look at lifestyle what is their diet you do need nutrients if they are not sleeping
01:15:06
and they are um taking potentially uh recreational drugs this can all affect
01:15:13
testosterone it could be it can affect sleep it can affect a number of things
01:15:19
the first thing that I would do is are these guys sleeping are they eating well eating well being the protein we
01:15:25
talked about yeah are they eating a diet that is fully processed are they training training in and of itself isn't
01:15:32
going to generate testosterone per se but it would increase the receptors
01:15:37
increase the skeletal muscle receptors increase those Androgen receptors um the other thing that I would say and this
01:15:43
may be a little bit outside the box but what are they being exposed to we do a lot of heavy metal testing uh we see we
01:15:50
do see a lot of exposures those things can affect fertility whether it's lead or Mercury those kind
01:15:57
of things absolutely and where do these things come from these heavy metals I mean we're drinking out of a
01:16:04
metal cup I know I know this is stainless steel I don't think that this gets into the water um they could
01:16:09
certainly get it from aluminum cans they could get it from eating a lot of seafood they could have
01:16:16
exposures um maybe they're training on weapons maybe not you could be getting
01:16:22
lead you're in great shape than thank you what' you eat diet and protein and I
01:16:28
eat a lot of carbs I train a lot so run me through your day what time did you wake up between 5:30 and 6:00 my husband
01:16:36
wakes up at 4: mhm so and then problem and then what
01:16:41
you do I get up um see if the kids are asleep or
01:16:47
awake usually one is in the bed two is in bed and then I get ready to go train Get Up 3 days a week I I head over
01:16:56
to meet my coach shout out to Carlos Mana he's the man and we hit it hard and
01:17:02
I'm usually 5 minutes late every single time because in the morning one or both
01:17:08
children will decide if they're going to come with me or not I include my kids in my training how old are they three and
01:17:14
five oh damn you're getting them training at 3 and five I am my 5-year-old is in Jiu-Jitsu they
01:17:21
have their own kettle bell sets um because people and children they don't
01:17:28
care what you say they care what you do so sometimes they decide to come with
01:17:35
me sometimes they don't um and I train fasted wait I didn't tell you I
01:17:42
caffeinate a lot a lot I am drinking coffee now I may be someone who is tired
01:17:48
I drinking water or coffee how long did you train for an hour and you only do three times a week I do three times times a week of
01:17:55
lifting okay I try to train as hard as I possibly
01:18:00
can by that second day I'm tired it would take a lot for me to do some kind of major lifting I'm in the middle of
01:18:07
rehab the next day so I'll train Mondays uh Wednesdays and Fridays Tuesdays
01:18:13
Thursdays will be some kind of light cardio maybe I'll do 20 minutes maybe
01:18:19
it'll be intense whatever I'm feeling I'm very active during the day sometimes I wear a weighted vest
01:18:25
I take calls walking I move a lot my friends joke that I am someone who never
01:18:31
sits still period end of story you can see me now I'm moving all over the place I have high energy expenditure my first
01:18:38
meal of the day will either be a shake it might be 30 to 50 grams of a whey protein shake uh typically I might even
01:18:45
have collagen in my coffee collagen um in coffee doesn't necessarily stimulate
01:18:51
muscle but I use it for Hair Skin and Nails it's an inkle me protein has a protein score of zero I just wanted to
01:18:57
clarify so am I training FCD yes uh mostly FCD might be shot of collagen 30
01:19:03
to 50 grams at that first meal I might have some kind of carbohydrate but
01:19:08
usually um running around got to get the kids to school or whatever it is my my
01:19:14
next meal might be some lean beef I'll definitely have carbs I'll have either
01:19:20
rice or potato and some kind of greens and that will be another you know if I were to think about how much protein I'm
01:19:26
a tiny person um maybe 110 lbs I might have 12 grams of protein a
01:19:33
day and then the last meal is also between 30 and 50 gram of protein and
01:19:40
probably close to 50 grams of carbs and what what time is that last meal typically if you can help it around 7:00
01:19:47
I eat it with the family nothing crazy I'm very consistent I think it's important that
01:19:54
one meal or one workout doesn't take you off track I don't really think twice about
01:19:59
it I know what I have to eat food is not um complicated it's
01:20:06
effective I don't drink alcohol I don't like the way it tastes I don't really have a sweet tooth is that the only
01:20:12
reason you don't drink alcohol because of the taste did you did you drink alcohol before no you've never drank alcohol no tastes terrible I'm sure
01:20:19
you've had it tastes like rubbing I mean tastes terrible maybe I'm lucky but also think
01:20:26
that you know can be toxic for the brain but I choose not to have it because I do
01:20:32
think it tastes terrible every single time you eat you have an opportunity to improve your health and that's why I
01:20:38
love Zoe because Zoe helps me to make the smartest food choices for me and my body and as you guys will know by now
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01:21:02
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it's backed by their recent clinical trial something called the method study which is the gold standard of scientific
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now just use the code ce10 at checkout are there small parts of your protocol
01:21:33
that people can imp Implement you talked there about not sitting you know you said weighted vest yeah um are there
01:21:39
anything else that we can do that might help us build muscle mass without having to go to the gym yes what are the key
01:21:46
things you think about there if you can take a call walking or rocking you can
01:21:52
load up weight it is Extreme easy to do and you can do it slowly whether you
01:21:58
start with you could start with 7bs I have a 5B weight vest I have a 7
01:22:06
PB weight vest 20 and then from there you can load up weight so you can build up over time um people should be doing
01:22:13
that it is effective and easy everyone can do that people are taking calls you don't have to do a zoom call why not get
01:22:21
on the phone get moving human body will like to sit right as opposed to be forced to move but you
01:22:31
become it's almost like a roote activity if you are someone who is sedentary it
01:22:36
becomes easier to become sedentary and stay sedentary it requires friction to change
01:22:43
you can mitigate some of that friction by incorporating movement into your life for example walking with a weighted vest
01:22:51
easy training with your kids people will say I don't have time I'm so busy pick
01:22:57
up your kids after school we instead of go and play video games we do a push-up challenge or a
01:23:05
dance party in our have you ever heard of Texas holdom the Poke game no the
01:23:11
dance have you ever seen this uh Beyonce um made an amazing song called Texas holdom and I thought she was talking
01:23:17
about poker she might be but there is a line dance associated with that there are a million fun ways to do something
01:23:25
we just have become accustomed to doing less and we'll dance we'll do whatever
01:23:30
push-ups physical challenges playing outside get the Nerf guns whatever it is
01:23:37
easy I mean it couldn't get easier than that what do you think a good goal is to have what kind of goal because it was i'
01:23:44
said this before but there's a time in my life where my goals were very like superficial um and they were like
01:23:50
anchored to a a date what are the best kind of goals that we should set ourselves as it relates relates to our
01:23:56
health I don't think we should set goals no goals I think we should set standards okay when you set a goal you can either
01:24:03
reach that goal or not but if you set a standard then you will always keep your
01:24:09
standard and that standard will allow you to reach a goal but the standard
01:24:14
won't change for example the standard is you wake up and you set whatever that is
01:24:19
you train every day for me I train three days a week um depending on how intense
01:24:25
that training was on Saturday I might do a fourth day of training and on Sunday I
01:24:30
forgot to tell you this we do a group workout my standard is physical activity has defined moments and that is my
01:24:37
standard even if I'm traveling I know exactly what that's going to be before I get to the
01:24:43
hotel that is a standard of physical activity I don't have to think about a goal I don't have to have a goal of am I
01:24:49
going to hit that or not because I know that those are things that I won't fall short of
01:24:55
my standard is my nutrition plan I have between 110 to 120 gram of protein I
01:25:01
have between 110 to 120 grams of carbs I know what that looks like that is my
01:25:06
standard I don't deviate from that and what are you struggling with as it relates to your own advice um sleep you're struggling with
01:25:13
sleep yeah is that because of the two little kids or is it is because I have
01:25:19
to make a choice am I going to spend time uninterrupted and undivided Ed with
01:25:24
them or am I going to do work and my choice is I spend time with
01:25:30
them and then when they go to sleep I work another two to three
01:25:36
hours and I should probably do a better job and know that eventually everything
01:25:41
is going to get done but I set standards do you find it difficult you
01:25:48
know because people always talk about um not being able to have everything at once this is what a lot of women have
01:25:53
said to me there were there was a time where we were sold this dream that you could have everything you can you can I
01:25:59
think so do you you must see a lot of excuses in people I do I do because it's
01:26:05
hard to face the truth and what's the truth what is the truth the truth is are
01:26:11
you doing this or are you not doing this because of some kind of internal Choice
01:26:17
there has to be some truth telling and sometimes that truth is uncomfortable
01:26:25
any you can get the job done there might be things that um you have to
01:26:32
sacrifice but the job the the thing that you want the outcome that you want the
01:26:37
standard that you set it can be done it can be done it's you tell
01:26:43
yourself you can't do it I mean I have a three and a 5-year-old do you know what kind of
01:26:50
chaos ensues at my house you should come over and I guarantee you you will hold off having
01:26:56
any kind of children for at least 5 years but nothing is perfect it can't
01:27:01
ever everything cannot be curated do I still get my training in do I still get my nutrition in am I anything special I
01:27:07
am not but my discipline is I am very disciplined have you always been yes a
01:27:14
lot of people aren't and they haven't ever been it's much more difficult to not be
01:27:20
disciplined the reason I am disciplined is to be able to manage my life how do I
01:27:25
get you a discipline you execute you don't overthink it there's nothing to think about what do you want I want to
01:27:31
be like you no what do you want where are you falling short I want to be like
01:27:37
you you would not be nearly as successful if you were undisciplined you have to be disciplined I'm just trying
01:27:43
to embody the audience I'm just trying to I'm trying to think through all the [ __ ] that people tell themselves and we all tell ourselves [ __ ] in
01:27:49
various aspects of our life if we're not telling ourselves [ __ ] as it relates to like exercise it's something else it's our relationship
01:27:55
and we and so many people struggle with personal responsibility because if I was to post if you were to post or I was to
01:28:01
post anything on my story that you just said in the last sort of five minutes they would be very offended yeah and
01:28:06
there' be well not every B there's a small group of like so are they going to edit this out so come oh no don't don't
01:28:12
send crazy people after me no we will but um it's like the water Bouy gang and the water Bouy gang you could say
01:28:17
anything and they say yeah but what about yeah but what about and I understand some people have they have legitimate exceptions the truth is it is
01:28:26
very difficult to do what I do I run three different businesses I take care of some of the most incredible humans on
01:28:33
the planet I have my own podcast I'm writing two more books and I don't have
01:28:38
full-time help I'm a mom the one thing I don't find is I
01:28:45
don't find excuses I figure out ways to get it done because if it matters you
01:28:50
find ways to get it done you know if I were to
01:28:56
say and this is an extreme example but let's say I said to someone
01:29:03
who I'll just make this up loved cupcakes I said if you eat another
01:29:10
cupcake then something catastrophic is going to happen to your dog do you think
01:29:16
that they would ever touch another cupcake no not in a second just like that so the consequence is just not
01:29:23
meaningful enough when you find a meaningful consequence and you understand the consequence of
01:29:28
your actions in that moment it becomes easy and this goes to what we were saying about the discipline and the why
01:29:34
part of that equation you you refer to it there as consequence like why does this matter to you is the central part
01:29:40
of the equation and deep in your head somewhere there's you're so clear on why this matters yeah because you've you've
01:29:46
seen the research you've studied it you've seen the the consequence of I've seen the end result yeah you SE I've
01:29:51
seen end result at the end of the day today we are all health and age and death these
01:29:59
things nobody's getting out of them like nobody so if I follow your protocols for
01:30:06
the next 30 Years yeah then I'd be 60 years old I'd
01:30:12
be 61 years old can you describe to me what you think my life will look like as
01:30:17
a 61 year old I can versus if I just sit in this chair and eat processed foods
01:30:23
and do zero assistance training for the next 30 Years can you describe the two different Stevens we'll call it we'll
01:30:29
call one sedentary Steve and we'll call one um Dr Lion Steve
01:30:34
okay let's start with sedentary Steve
01:30:40
mhm I will say you're 30 so right now you're
01:30:45
sedentary Alzheimer's disease is likely beginning cardiovascular disease is
01:30:51
likely beginning right now at 30 that's right remember these diseases that we
01:30:56
believe are diseases of Aging are at their core and at their
01:31:02
root in part due to the health of skeletal muscle the only organ system
01:31:09
that you have direct voluntary control over that's it I cannot say Stephen I
01:31:16
want your heart to beat at 45 beats per minute
01:31:22
go I cannot not control you might be able to control your respiration but you
01:31:27
can't physically contract your diaphragm go ahead contract it okay maybe it's a
01:31:36
muscle skeletal muscle is the only organ system that you have voluntary control
01:31:42
over that's it now if you decide to not
01:31:47
hear what I am saying then if you are someone who has a genetic propensity
01:31:56
maybe you have I don't know uh when you overeat you get high triglycerides or
01:32:02
you um choose not to exercise we will start to deteriorate
01:32:08
your brain because Contracting skeletal muscle is an endocrine organ not only
01:32:14
does exercise increased blood flow to your brain um I just wrote a narrative review with a colleague of mine um
01:32:21
Louisa Nia amazing we looked at the influence of resistance
01:32:26
training and brain function I cannot restore your brain but I'd love to be able to prevent from the uh
01:32:35
connections to become weaker and weaker and weaker so you decide not to exercise I can do
01:32:43
nothing for your brain eventually you might
01:32:49
forget I don't know your neighbor's name your kids's name
01:32:55
your um anything what you did any meaningful memory if we don't address your brain
01:33:04
now then the potential outcome is clear right 2third of Alzheimer's um the
01:33:11
majority of dementia is Alzheimer's dementia which plays a role in uh metabolic regulation type three
01:33:18
diabetes of the brain if your skeletal muscle is unhealthy you are likely having now not only skeletal muscle
01:33:24
insulin resistance but brain insulin resistance no such thing you cannot be sedentary and be healthy so
01:33:31
that will begin now the other thing is your cardiovascular
01:33:37
activity can't help can't help you there not getting increase in blood flow you're not um moving your cardiovascular
01:33:45
health the way that it should your lung capacity your cardiovascular capacity you're probably going to be extremely
01:33:51
winded walking upstairs it might take so much effort for you to get up you might
01:33:56
not even be able to fully stand up and sit down from your
01:34:02
chair multiple times you might struggle with that if I said Stephen I need you to go
01:34:09
to grab something out of the car for me you would probably say oh man hey Doc um that's going to take a lot of effort I I
01:34:16
I'm not sure I'm not sure I could even grab that I don't know 15 pound grocery
01:34:22
bag you um likely have central obesity probably have sleep apnea which
01:34:29
means you're further deteriorating both your brain and your metabolic health I
01:34:34
would just throw in there you haven't trained your entire life your testosterone is probably low and maybe throughout your lifespan who knows maybe
01:34:42
you have challenges with fertility because your sperm quality isn't as good as it could have been if you were
01:34:48
training and eating well are you convinced yet so there's a there's a link between my fertility for men and
01:34:55
women and my muscle mass there is um a link
01:35:01
between exercise training metabolic health and definitely
01:35:07
fertility I think we are going to see more and more literature come out on this muscle mass
01:35:15
infertility as um by the time you're 60 will definitely have more is there a link between polycystic ovary syndrome
01:35:22
and muscle mass you talk about I think in chapter two I do there is insulin insulin resistance when you think about
01:35:28
skeletal muscle and insulin resistance skeletal muscle makes up 40% of your body weight or so depending for me it
01:35:35
might be less for you it might be more when skeletal muscle becomes insulin resistant again which means insulin is a
01:35:43
uh peptide hormone that is released from the pancreas you require insulin to move
01:35:50
glucose out of the bloodstream into cells when you you exercise you do not
01:35:55
require insulin to move blood glucose out of the bloodstream into skeletal
01:36:01
muscle tissue it can be insulin independent polycystic ovarian syndrome
01:36:08
is multifactorial there is a component of polycystic ovarian syndrome that is
01:36:13
related to skeletal muscle insulin resistance once an individual manages
01:36:19
their skeletal muscle mass again there's a various number of reasons as to why someone would have it but in part
01:36:27
addressing skeletal muscle mass and skeletal muscle insulin resistance can help resolve polycystic ovarian syndrome
01:36:34
in certain cases I was reading on the subject of sort of um PCOS and fertility
01:36:40
I was reading a study by Earth which was um done at Harvard that found that men who reported to frequently lift heavy
01:36:46
weights and objects at work had a 46% higher sperm concentration and a 44%
01:36:52
higher total sperm count compared to those with less physical jobs so you're telling me if I want to up my sperm
01:36:58
count and have a baby and health and health I should start lifting some weights yes I was thinking about the 61y
01:37:06
old guy that listens to Dr Lion's protocols but also let's say you didn't
01:37:12
we didn't talk about what would happen if you listened yeah which is what I'm saying so the guy that listened so the
01:37:17
61-year-old Steve bartett that listens to your protocols holy cow the guy's a beast he's now taking over the world
01:37:24
because does he have a sixpack of course he does really at 61 yes is it possible
01:37:31
yes what's the healthiest oldest person you've ever seen my dad really oh my
01:37:37
gosh he's 74 he could put on a little more muscle okay his testosterone is
01:37:42
like 800 he's not any hormone replacement he has been following what
01:37:48
I've been telling him unfortunate for him because I'm his daughter he's been listening to this message just sitting
01:37:54
here with you but we are talking about over 10 years of talking about this of
01:38:00
seeing this with patients and people he has amazing um hemoglobin A1c
01:38:08
fasting blood sugar cholesterol is in check I mean he is strong he is
01:38:15
capable he's 74 what is the most important thing that
01:38:20
we haven't talked about Dr lion I would say that nobody's getting out of
01:38:27
this alive and it's all going to come down to
01:38:33
choices choices for how we execute our present choices will determine our
01:38:40
outcomes and it is not difficult it's not complex you have to prioritize
01:38:46
skeletal muscle this is the organ of longevity with this physical framework
01:38:52
comes mental strength and what's most important about this isn't for us now like this is great
01:39:01
you can do it but it provides hope and an example for our children that them
01:39:08
those people the little ones that is who I am truly worried about because we have
01:39:14
normalized supersizing everything including ourselves we have more Electronics than
01:39:21
ever before we are more more disconnected from people people will say
01:39:27
the internet has done a great job at connecting face-to-face conversations connection is
01:39:33
huge the most important is our youth and how we raise them and the messages that
01:39:38
we give them because they are our responsibility and if we cannot advocate
01:39:44
for our own health whatever those limitations are whether it's personal or worthy it
01:39:49
is our responsibility to do a much better job so that we not tell them but
01:39:55
we show them the way forward and what's the most important subject in your book that we haven't
01:40:00
covered Forever Strong a new science-based strategy for aging well how to reboot your body to burn fat
01:40:06
fight heart disease reverse diabetes stay sharp build muscle and Boost energy I mean we talked about dietary
01:40:14
protein we talked about how that potentially can be controversial controversial for some people
01:40:21
um we discussed carb hydrates carbohydrates are earned through activity if someone is metabolically
01:40:27
unhealthy they have to understand that potentially starting with 100 grams and titrating up or down depending on their
01:40:33
activity level is important how quickly do I lose muscle you if you were in the ICU you
01:40:41
could lose 2% of your muscle mass in a day G God what if you are in a highly
01:40:47
catabolic State on bed rest you will lose muscle rapidly depending on your
01:40:54
age um within 7 days you could lose if
01:40:59
you're young and healthy 2 lbs of scelto musas because I'm thinking if I go to the gym today and I did my biceps and I
01:41:06
really smashed it how long before those gains were lost I would give you you'll lose
01:41:13
strength and then Mass um you will lose it rapidly 7 Days of bed rest you will
01:41:20
lose it and but it will return if you've been well trained and it will return faster
01:41:28
the second time than it did the first time right people talk about muscle memory a lot that is a
01:41:33
interesting perspective yes if you are well trained will it return Yes it also
01:41:40
depends on how long you have been untrained for it also will depend on how highly catabolic you are for example if
01:41:47
someone had cancer they're in a highly catabolic State their body is breaking down skeletal muscle mass will improve
01:41:54
their survivability if someone goes on bed rest you will lose muscle mass and strength extremely
01:42:00
rapidly now will you able to impr uh re return insulin sensitivity yes if you
01:42:09
decided to just begin basic activities of living and not
01:42:15
exercising you will not be able to recover that muscle getting out of the hospital just doing basic things will
01:42:22
not be enough and now as you can imagine that happens to people I can imagine yeah yeah I go
01:42:30
through periods of my life where for whatever reason I have to be a bit more sedentary um things like filming TV
01:42:36
shows I filmed a show called Dragon's Den where we basically sit in a room for 10 hours a day it's like Shark Tank here
01:42:42
and whenever I go through that season of life it's very difficult I I I always see this correlation between how much
01:42:47
activity I have I've been doing and how much motivation I have uh so if I've been sat down and not
01:42:53
been exercising for a while I find it harder to find the motivation to go again and it's this kind of vicious downward spiral one thing that we didn't
01:42:59
talk about is how skeletal muscle mass functions as an endocrine organ what's an endocrine organ an endocrine organ is
01:43:06
something that produces hormones that act systemically locally and um interor
01:43:11
there an interorgan connection when you exercise based on intensity and duration you release myocin myocin like
01:43:19
interlukin 6 or interlukin 15 these are what people typically think is cyto
01:43:24
kindes that are released from inflammatory cells or macrophases but when you contract skeletal muscle in a
01:43:30
meaningful way based on the intensity and duration you release myocin from
01:43:37
skeletal muscle that interface with your brain they affect mood they affect neurogenesis it also affects your liver
01:43:44
and your kidney there's this interorgan cross talk you know we talked about skeletal muscle about how important it
01:43:50
is from a metabolic perspective as a body armor perspective but also as this
01:43:56
endocrine organ that can affect mood because of the components that it's releasing and that is fascinating it can
01:44:04
counterbalance inflammation based on the activity duration and intensity so that explains
01:44:11
why if I've not been moving I don't feel as good in terms of motivation and um I
01:44:16
feel more fatigued when I've done less exercise over a long period of time I mean yes and it doesn't take much to
01:44:23
maintain what you have for example if you could during those days do you have to be so you're shooting for 10 hours
01:44:29
you don't have breaks we have lunch break you should be training on that lunch break I don't care how tired you
01:44:35
are I'm hungry then you should eat in 10 minutes and get to training it's a good
01:44:41
point and you're totally right push-ups have a weighted vest do whatever you have to you will feel exponentially better
01:44:50
and also this is predictable so here is an example you know it's it's coming right you know that you'll be filming
01:44:55
this for 10 hours a day yeah what is your strategy to execute in a way that is effective and meaningful and that's
01:45:02
really it isn't it it's about forward planning yeah you know it's coming it's predictable it's also predictable how
01:45:08
you're going to feel afterwards and then you are going to have to account for how you feel and then you are going to have
01:45:14
to deal with the repercussions of now not being motivated now having to address your diet and now probably
01:45:20
feeling a little bit more down than you would have we it's com it's one of the big things I've just real realized as
01:45:25
you talking is I don't schedule my workouts so my workouts are kind of this residual residual beneficiary I either
01:45:32
get whatever time's left over in the day which might mean last night it was super late it was almost at midnight and then
01:45:38
today I've got a flight after this so it's 10hour flight so it's like but I I
01:45:44
could quite easily I have the fortune and privilege of just being able to ask my assistant to change something so I
01:45:49
can say while you schedule everything else also schedule an hour for me to train but I think everyone could
01:45:54
probably do that I would I wonder how many people schedule their workouts everybody who is you show me your habits
01:46:01
and I will tell you how successful you will be able to continue to be in the long run you could probably look at
01:46:07
someone's calendar and figure out what they're going to look like in 10 years time I definitely can but I will say that there's this
01:46:15
privilege of Youth and then there becomes a Tipping Point yes you should be scheduling those
01:46:21
things you can add let's say you say to me Gabrielle I don't have time to do it you are not you
01:46:28
could schedule three days a week you know that we're filming all day you know that you're doing these things that is a non-negotiable because you're setting a
01:46:34
standard you set a standard for everything in here and everything else you do nothing is going to be more
01:46:40
critical for your impact than being able to manage your health because again there comes a point in time where um
01:46:47
it's a very predictable Turning Point inflection point if we get together again and I
01:46:54
don't know say it was 30 years from now and I say to you how and you've been
01:47:00
successful over the next 30 Years however you define that what happened
01:47:05
we've completely changed the conversation we are no longer at nausey I'm talking about obesity that is a side
01:47:13
component we are focused on physical and mental strength we are focused on
01:47:19
understanding that it is a muscle problem and a problem and a solution that we can do something
01:47:24
about obesity is an afterthought and personally my kids have done amazing and
01:47:31
they're happy and adjusted and can withstand whatever whatever comes their
01:47:37
way and my husband will be picking up his socks if he stopped taking care of himself he would never he's an he would
01:47:43
never but just say play out the scenario yeah would you say something to him U yes what would you say probably don't
01:47:50
want to put on camera but it would be something totally inappropriate and somewhat aggressive but yes I would say something to him but
01:47:58
ultimately he has to be an example for our kids it is his responsibility it's not about him we have a closing
01:48:05
tradition on this podcast where the last guest leaves a question for the next not knowing who they're going to be leaving it for and the question that's been left
01:48:12
for you is Regret can occur due to
01:48:17
action taken or action not taken in light of that what what is your biggest
01:48:24
meaningful regret and why my biggest meaningful regret and
01:48:32
why I don't know if I have a regret I I don't know if I have a regret
01:48:40
that I can think of because I think that we are responsible for our choices what
01:48:46
if I put the word mistake in there I mean the only thing that I could think of is
01:48:54
I again this isn't a mistake or I don't even know if I consider this meaningful
01:48:59
is that um outcomes unfold and instead of you know I was so
01:49:07
driven and I've been so driven by doing good you know thinking like I have to
01:49:14
contribute I have a responsibility to contribute to the world I could have put a lot less pressure on myself but is that is that
01:49:21
meaningful is that a meaningful regret or a mistake I can't say that that's true would the outcome have been any
01:49:27
different would I have worked any less more diligently I don't
01:49:33
know well it's a good thing you have because um you've really led the charge as it relates to muscle and the
01:49:39
conversation around muscle and these subjects more broadly but when I think of someone that is at the very Forefront
01:49:45
of educating the world on muscle and its importance and especially as we age that
01:49:50
we can be Forever Strong um at least strong while we're still alive then that
01:49:55
person is you and I can't imagine how many millions of people are better for that I can't imagine it'd be crazy if
01:50:01
you could put them all in like a stadium or something and and get to meet them all that have just had their lives just subtly altered even if it's just you
01:50:09
know one decision to go for a walk or to do a little bit more resistance training once a week that matters right it does
01:50:17
and that's a really wonderful thing and that's I kind of guess what your your all of your work is really aiming at is to find understand someone but then give
01:50:24
them the the missing piece of information or inspiration so that they can pursue their very best self and I
01:50:29
thank you for doing the work that you do because I I'm sure those millions of people can't thank you themselves but it's um it's really altering not just
01:50:37
their lives but also as you say the generations that are set to come after them and their children and so on and that's one of the things I'm actually
01:50:42
thinking much more about having spoken to you is the I've never thought because I don't have kids yet about the role model that I that I am or aren't to
01:50:49
those kids that are watching me and as you said it I I had this s Flash back of my mom outside my house when I was like
01:50:54
a four five-year-old and just watching her run up and down the street um over and over again in this tiny little sort
01:51:00
of circle that she used to do and how that stayed with me for forever that she cared about that and that what that
01:51:07
meant for us is um her children and it's a really powerful thing it's a really wonderful thing
01:51:12
because you know this isn't really about muscle at the end of the day this is not about much more it's not and medicine is
01:51:19
the gateway to really be able to provide freedom for people that's what I want MH
01:51:25
muscle is the way in medicine is the way in but what I really want for people is I want them to have freedom and that
01:51:32
freedom is happiness it is yeah or whatever it is that they want to do mhm
01:51:37
thank you so much it's such an honor to meet you thank you for having [Music]
01:51:47
me isn't this cool every single conversation I have here on the D ofo at the very end of it you'll know I asked
01:51:54
the guest to leave a question in the Diary of a CEO and what we've done is we
01:52:00
turned every single question written in the Diary of a CEO into these conversation cards that you can play at
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home so you've got every guest we've ever had their question and on the back
01:52:12
of it if you scan that QR code you get to watch the person who answered that
01:52:18
question we're finally revealing all of the questions and the people that
01:52:24
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01:52:35
in getting hold of some limited edition conversation cards I really really recommend acting quickly
01:52:42
[Music]
01:52:52
ah
01:53:01
[Music]
