The Body Reset Women Over 40 Actually Need (Fat Loss, Energy & Hormones)

No oneizefits-all. No oneizefits-all. Every woman is going to need a slightly Every woman is going to need a slightly Every woman is going to need a slightly different uh I guess a lifestyle different uh I guess a lifestyle different uh I guess a lifestyle prescription if you will. But I wonder prescription if you will. But I wonder prescription if you will. But I wonder if you could just talk us through what if you could just talk us through what if you could just talk us through what are some of the common things that are some of the common things that are some of the common things that people can do that are going to help people can do that are going to help people can do that are going to help them with their hormonal symptoms. them with their hormonal symptoms. them with their hormonal symptoms. >> And just to give you a background, this >> And just to give you a background, this >> And just to give you a background, this goes back to the fact that I I worked goes back to the fact that I I worked goes back to the fact that I I worked very much in a tertiary referral very much in a tertiary referral very much in a tertiary referral menopause service. women who over the menopause service. women who over the menopause service. women who over the last 20 odd years who had the most last 20 odd years who had the most last 20 odd years who had the most severe problems severe problems severe problems uh symptoms related to particularly uh symptoms related to particularly uh symptoms related to particularly menopause would get referred to menopause would get referred to menopause would get referred to specialist clinics and I worked at at specialist clinics and I worked at at specialist clinics and I worked at at Christy Hospital which was a cancer Christy Hospital which was a cancer Christy Hospital which was a cancer hospital and I looked after many women hospital and I looked after many women hospital and I looked after many women who'd had um an early menopause from who'd had um an early menopause from who'd had um an early menopause from cancer treatment many women who'd gone cancer treatment many women who'd gone cancer treatment many women who'd gone through breast cancer and developed through breast cancer and developed through breast cancer and developed menopause so I was there being asked how menopause so I was there being asked how menopause so I was there being asked how do we treat these symptoms you know how do we treat these symptoms you know how do we treat these symptoms you know how do we how do we treat the symptoms in do we how do we treat the symptoms in do we how do we treat the symptoms in someone who can't safely take HRT and someone who can't safely take HRT and someone who can't safely take HRT and how do we treat the symptoms and this how do we treat the symptoms and this how do we treat the symptoms and this was very much um my my later experience was very much um my my later experience was very much um my my later experience from when I went to Sulford in about from when I went to Sulford in about from when I went to Sulford in about 2005 was women were coming to me on HRT 2005 was women were coming to me on HRT 2005 was women were coming to me on HRT already and still suffering from already and still suffering from already and still suffering from symptoms. So then I think, well, look, symptoms. So then I think, well, look, symptoms. So then I think, well, look, I've got to find out if they're already I've got to find out if they're already I've got to find out if they're already on treatment, on treatment, on treatment, how do I make them better? If if they how do I make them better? If if they how do I make them better? If if they can't have that treatment, how do I help can't have that treatment, how do I help can't have that treatment, how do I help these patients get better? And so my these patients get better? And so my these patients get better? And so my clinical experience then went to my clinical experience then went to my clinical experience then went to my general medical experience and looking general medical experience and looking general medical experience and looking at a patient holistically, looking at at a patient holistically, looking at at a patient holistically, looking at any other medical problems that might be any other medical problems that might be any other medical problems that might be contributing. And that's important contributing. And that's important contributing. And that's important because, you know, I might say women in because, you know, I might say women in because, you know, I might say women in permenopause might be anemic. If you permenopause might be anemic. If you permenopause might be anemic. If you treat that, you're reducing the burden treat that, you're reducing the burden treat that, you're reducing the burden of symptoms. of symptoms. of symptoms. Hypothyroidism is actually although we Hypothyroidism is actually although we Hypothyroidism is actually although we can diagnose it much easier now because can diagnose it much easier now because can diagnose it much easier now because of thyroid function tests. of thyroid function tests. of thyroid function tests. Hypothyroidism is it's 10 times more Hypothyroidism is it's 10 times more Hypothyroidism is it's 10 times more common in women than men. It's really common in women than men. It's really common in women than men. It's really common in the demographic 40 to 60 common in the demographic 40 to 60 common in the demographic 40 to 60 years. Other medical problems should be years. Other medical problems should be years. Other medical problems should be treated. So, you know, I I address that treated. So, you know, I I address that treated. So, you know, I I address that there are other non hormone medications there are other non hormone medications there are other non hormone medications which we haven't talked about which I'd which we haven't talked about which I'd which we haven't talked about which I'd like to cover for those women who are like to cover for those women who are like to cover for those women who are told you can't have HRT and they feel told you can't have HRT and they feel told you can't have HRT and they feel like they're missing out because we're like they're missing out because we're like they're missing out because we're talking about HRT all the time. But talking about HRT all the time. But talking about HRT all the time. But then, you know, I I would talk to my then, you know, I I would talk to my then, you know, I I would talk to my patients and they'd, you know, we'd try patients and they'd, you know, we'd try patients and they'd, you know, we'd try a few things and we'd optimize the a few things and we'd optimize the a few things and we'd optimize the anemia or the thyroid or, you know, try anemia or the thyroid or, you know, try anemia or the thyroid or, you know, try some non hormone medications and they some non hormone medications and they some non hormone medications and they go, "Yeah, but I'm, you know, I'm still go, "Yeah, but I'm, you know, I'm still go, "Yeah, but I'm, you know, I'm still feeling exhausted. I've still got aches feeling exhausted. I've still got aches feeling exhausted. I've still got aches and pains." So then, you know, and this and pains." So then, you know, and this and pains." So then, you know, and this is clinical experience, this really is is clinical experience, this really is is clinical experience, this really is that I'd then go, "Okay, just tell me a that I'd then go, "Okay, just tell me a that I'd then go, "Okay, just tell me a little bit about your lifestyle." And it little bit about your lifestyle." And it little bit about your lifestyle." And it would invariably themes come up of would invariably themes come up of would invariably themes come up of overcommitment of women expecting too overcommitment of women expecting too overcommitment of women expecting too much of their bodies, not having enough much of their bodies, not having enough much of their bodies, not having enough downtime, not having good sleep downtime, not having good sleep downtime, not having good sleep patterns, not having good nutrition, patterns, not having good nutrition, patterns, not having good nutrition, often too much alcohol, too much often too much alcohol, too much often too much alcohol, too much smoking. This is not rocket science. smoking. This is not rocket science. smoking. This is not rocket science. This is easy, but it's not something This is easy, but it's not something This is easy, but it's not something that we tend to do in conventional that we tend to do in conventional that we tend to do in conventional medicine. We have two short medicine. We have two short medicine. We have two short consultations. And so I I started to consultations. And so I I started to consultations. And so I I started to look into this. And actually, funnily look into this. And actually, funnily look into this. And actually, funnily enough, when you when you get good at enough, when you when you get good at enough, when you when you get good at it, it doesn't take that long to go over it, it doesn't take that long to go over it, it doesn't take that long to go over it. And the other thing is major life it. And the other thing is major life it. And the other thing is major life events because again talking about that events because again talking about that events because again talking about that midlife roller coaster as we get older midlife roller coaster as we get older midlife roller coaster as we get older major life events hit us more and more major life events hit us more and more major life events hit us more and more you know men and women as as you as you you know men and women as as you as you you know men and women as as you as you get older. And the other thing is get older. And the other thing is get older. And the other thing is historic trauma is a big factor in in historic trauma is a big factor in in historic trauma is a big factor in in the experience of symptoms with other the experience of symptoms with other the experience of symptoms with other medical conditions. So there's lots of medical conditions. So there's lots of medical conditions. So there's lots of themes and I will ask patients about themes and I will ask patients about themes and I will ask patients about different you know lifestyle historic different you know lifestyle historic different you know lifestyle historic traumas. Um, and then it's about there traumas. Um, and then it's about there traumas. Um, and then it's about there are themes as as to what what people can are themes as as to what what people can are themes as as to what what people can do, but it's not the same for everybody. do, but it's not the same for everybody. do, but it's not the same for everybody. And as you say, there's not a And as you say, there's not a And as you say, there's not a one-sizefits-all. Not with medication, one-sizefits-all. Not with medication, one-sizefits-all. Not with medication, not with lifestyle. Because if you're not with lifestyle. Because if you're not with lifestyle. Because if you're absolutely exhausted, you're you're absolutely exhausted, you're you're absolutely exhausted, you're you're sitting at your desk and then you're sitting at your desk and then you're sitting at your desk and then you're sitting on your sofa. You don't see sitting on your sofa. You don't see sitting on your sofa. You don't see daylight. You haven't got energy to go daylight. You haven't got energy to go daylight. You haven't got energy to go and cook fresh food. So, you're eating and cook fresh food. So, you're eating and cook fresh food. So, you're eating ready meals, ready meals, ready meals, >> maybe smoking and drinking too much as >> maybe smoking and drinking too much as >> maybe smoking and drinking too much as coping strategies. And again, alcohol is coping strategies. And again, alcohol is coping strategies. And again, alcohol is a cop an unhelpful coping strategy. It a cop an unhelpful coping strategy. It a cop an unhelpful coping strategy. It can over a number of adult years as your can over a number of adult years as your can over a number of adult years as your life gets busier or more stressful. You life gets busier or more stressful. You life gets busier or more stressful. You know, it can all sort of hit you, you know, it can all sort of hit you, you know, it can all sort of hit you, you then got hormone symptoms. And we're then got hormone symptoms. And we're then got hormone symptoms. And we're expecting a miracle cure with hormone expecting a miracle cure with hormone expecting a miracle cure with hormone treatment, but actually we need to be treatment, but actually we need to be treatment, but actually we need to be sitting back. So, the first thing I sitting back. So, the first thing I sitting back. So, the first thing I would say in terms of lifestyle to every would say in terms of lifestyle to every would say in terms of lifestyle to every woman I see regarding menopause is how woman I see regarding menopause is how woman I see regarding menopause is how much are you moving? And I'm not saying much are you moving? And I'm not saying much are you moving? And I'm not saying go and do a marathon. And I'm not saying go and do a marathon. And I'm not saying go and do a marathon. And I'm not saying go and, you know, be an expert at yoga go and, you know, be an expert at yoga go and, you know, be an expert at yoga or do hit classes because there's no or do hit classes because there's no or do hit classes because there's no one-sizefits-all. And actually, if you one-sizefits-all. And actually, if you one-sizefits-all. And actually, if you try and do too much too quick, you're try and do too much too quick, you're try and do too much too quick, you're back to square one. It's snakes and back to square one. It's snakes and back to square one. It's snakes and ladders. ladders. ladders. >> It's about starting where you are and >> It's about starting where you are and >> It's about starting where you are and making small changes. I sometimes making small changes. I sometimes making small changes. I sometimes describe them as micro dosing your describe them as micro dosing your describe them as micro dosing your lifestyle. lifestyle. lifestyle. >> And um >> And um >> And um >> just tiny moments. If you're exhausted, >> just tiny moments. If you're exhausted, >> just tiny moments. If you're exhausted, don't expect yourself to go for a don't expect yourself to go for a don't expect yourself to go for a 30-minute walk. But if you do if you 30-minute walk. But if you do if you 30-minute walk. But if you do if you don't do any exercise, you could start don't do any exercise, you could start don't do any exercise, you could start off by just going around the block and off by just going around the block and off by just going around the block and getting some daylight for 5 minutes in getting some daylight for 5 minutes in getting some daylight for 5 minutes in the morning and then building very very the morning and then building very very the morning and then building very very slowly. There is an amazing woman who I slowly. There is an amazing woman who I slowly. There is an amazing woman who I follow on social med media called Joan follow on social med media called Joan follow on social med media called Joan Macdonald. Her Instagram is Train with Macdonald. Her Instagram is Train with Macdonald. Her Instagram is Train with Joan. Joan. Joan. >> Oh, is she sort of 70 80? >> Oh, is she sort of 70 80? >> Oh, is she sort of 70 80? >> She just turned 77. >> She just turned 77. >> She just turned 77. >> Yeah. Joan at 46 didn't really do much >> Yeah. Joan at 46 didn't really do much >> Yeah. Joan at 46 didn't really do much exercise and then she decided with her exercise and then she decided with her exercise and then she decided with her daughter to um start doing some daughter to um start doing some daughter to um start doing some exercise. She didn't think I'm going to exercise. She didn't think I'm going to exercise. She didn't think I'm going to be at 77 I'm going to be like you know be at 77 I'm going to be like you know be at 77 I'm going to be like you know an internet sensation which she is an internet sensation which she is an internet sensation which she is actually. She didn't think that. She actually. She didn't think that. She actually. She didn't think that. She just she just said I just went one day just she just said I just went one day just she just said I just went one day at a time and I built up slowly. She at a time and I built up slowly. She at a time and I built up slowly. She never had she didn't put pressure on never had she didn't put pressure on never had she didn't put pressure on herself. She didn't have over herself. She didn't have over herself. She didn't have over expectations. Joan is like a miracle. I expectations. Joan is like a miracle. I expectations. Joan is like a miracle. I mean, she's amazing. She's absolutely mean, she's amazing. She's absolutely mean, she's amazing. She's absolutely amazing. amazing. amazing. >> She's really strong, isn't she? >> She's really strong, isn't she? >> She's really strong, isn't she? >> She's incredibly strong. She's built up >> She's incredibly strong. She's built up >> She's incredibly strong. She's built up gradually. And she's not saying, you gradually. And she's not saying, you gradually. And she's not saying, you know, I'm I'm in a deficiency state and know, I'm I'm in a deficiency state and know, I'm I'm in a deficiency state and I'm a mess. If you look at Joan, she is I'm a mess. If you look at Joan, she is I'm a mess. If you look at Joan, she is the picture of I think what pretty much the picture of I think what pretty much the picture of I think what pretty much most women would think they want to be most women would think they want to be most women would think they want to be like when they're 77. It's if not every like when they're 77. It's if not every like when they're 77. It's if not every single woman on the planet. She's single woman on the planet. She's single woman on the planet. She's amazing. She's so healthy and she's amazing. She's so healthy and she's amazing. She's so healthy and she's she's done it all through lifestyle. The she's done it all through lifestyle. The she's done it all through lifestyle. The the key to that is make small changes the key to that is make small changes the key to that is make small changes because Rome wasn't built in a day. No. because Rome wasn't built in a day. No. because Rome wasn't built in a day. No. And we all want quick fixes. We all want And we all want quick fixes. We all want And we all want quick fixes. We all want to do a miracle diet, a a clever hack, a to do a miracle diet, a a clever hack, a to do a miracle diet, a a clever hack, a you know, a boot camp for six weeks and you know, a boot camp for six weeks and you know, a boot camp for six weeks and and suddenly drop, you know, the you and suddenly drop, you know, the you and suddenly drop, you know, the you know, four stone in weight that we've know, four stone in weight that we've know, four stone in weight that we've gained over three decades, you know, or gained over three decades, you know, or gained over three decades, you know, or suddenly be fit when we haven't done any suddenly be fit when we haven't done any suddenly be fit when we haven't done any exercise for 20 years. And that isn't exercise for 20 years. And that isn't exercise for 20 years. And that isn't realistic. So, it's about starting where realistic. So, it's about starting where realistic. So, it's about starting where you are and building up. So that you are and building up. So that you are and building up. So that exercise, exercise, exercise, nutrition, I mean as as you're aware, nutrition, I mean as as you're aware, nutrition, I mean as as you're aware, nutrition is a real trigger topic. Loads nutrition is a real trigger topic. Loads nutrition is a real trigger topic. Loads of people have different views. My of people have different views. My of people have different views. My mantra regarding nutrition is clean mantra regarding nutrition is clean mantra regarding nutrition is clean whole food. Keep your plate full of real whole food. Keep your plate full of real whole food. Keep your plate full of real food. Not processed, ultrarocessed, not food. Not processed, ultrarocessed, not food. Not processed, ultrarocessed, not packets, jars, you know, ready meals, packets, jars, you know, ready meals, packets, jars, you know, ready meals, but actually just real food. You know, but actually just real food. You know, but actually just real food. You know, fresh fruit, veg, nuts, seeds, lentils, fresh fruit, veg, nuts, seeds, lentils, fresh fruit, veg, nuts, seeds, lentils, pulses. We eat a lot of processed foods. pulses. We eat a lot of processed foods. pulses. We eat a lot of processed foods. I think I say to my patients, "Do you I think I say to my patients, "Do you I think I say to my patients, "Do you eat processed food?" They go, "No." And eat processed food?" They go, "No." And eat processed food?" They go, "No." And I said, "Oh, do you have any bread, I said, "Oh, do you have any bread, I said, "Oh, do you have any bread, pasta, cakes, biscuits, pizza, pastry, pasta, cakes, biscuits, pizza, pastry, pasta, cakes, biscuits, pizza, pastry, or noodles?" And they're going, "Oh, or noodles?" And they're going, "Oh, or noodles?" And they're going, "Oh, yeah, I have those." And I'm, "Well, yeah, I have those." And I'm, "Well, yeah, I have those." And I'm, "Well, that is processed." Right? So, and I'm that is processed." Right? So, and I'm that is processed." Right? So, and I'm not saying exclude it, but that not saying exclude it, but that not saying exclude it, but that shouldn't be your staple diet. shouldn't be your staple diet. shouldn't be your staple diet. >> I keep it simple. And then having a >> I keep it simple. And then having a >> I keep it simple. And then having a social network, having laughter is social network, having laughter is social network, having laughter is really, really important. And all of really, really important. And all of really, really important. And all of those things will help your weight those things will help your weight those things will help your weight management because, you know, increasing management because, you know, increasing management because, you know, increasing weight, you know, having an excess weight, you know, having an excess weight, you know, having an excess weight as you get older is is not good weight as you get older is is not good weight as you get older is is not good for long-term health risks. So, for long-term health risks. So, for long-term health risks. So, everything ties in when it comes to everything ties in when it comes to everything ties in when it comes to lifestyle. lifestyle. lifestyle. >> Yeah. I mean, first of all, I really >> Yeah. I mean, first of all, I really >> Yeah. I mean, first of all, I really appreciate you you sharing Joan, sharing appreciate you you sharing Joan, sharing appreciate you you sharing Joan, sharing the advice that you give your patients, the advice that you give your patients, the advice that you give your patients, tying it back to hormonal symptoms. tying it back to hormonal symptoms. tying it back to hormonal symptoms. Are you finding that when you can help Are you finding that when you can help Are you finding that when you can help women to make these small sustainable women to make these small sustainable women to make these small sustainable changes to their lifestyle and of course changes to their lifestyle and of course changes to their lifestyle and of course different women will choose different different women will choose different different women will choose different things and go at different rates. Are things and go at different rates. Are things and go at different rates. Are you finding that often the symptoms that you finding that often the symptoms that you finding that often the symptoms that they came to see you with are also they came to see you with are also they came to see you with are also getting better? getting better? getting better? >> Yes. So building up movement and >> Yes. So building up movement and >> Yes. So building up movement and exercise is a stress reliever. So you're exercise is a stress reliever. So you're exercise is a stress reliever. So you're reducing the impact that stress burden reducing the impact that stress burden reducing the impact that stress burden on your body. Um, eating whole foods, on your body. Um, eating whole foods, on your body. Um, eating whole foods, you're going to have more nourishment, you're going to have more nourishment, you're going to have more nourishment, proper nourishment. Um, too much alcohol proper nourishment. Um, too much alcohol proper nourishment. Um, too much alcohol and smoking worsen hot flushes vasor and smoking worsen hot flushes vasor and smoking worsen hot flushes vasor motor symptoms. Alcohol is very motor symptoms. Alcohol is very motor symptoms. Alcohol is very disruptive to good quality sleep. If you disruptive to good quality sleep. If you disruptive to good quality sleep. If you the other thing about food is if you're the other thing about food is if you're the other thing about food is if you're eating a lot of ultrarocessed foods, eating a lot of ultrarocessed foods, eating a lot of ultrarocessed foods, people talk about sugar crashes which people talk about sugar crashes which people talk about sugar crashes which and you know sugar surges and crashes and you know sugar surges and crashes and you know sugar surges and crashes which is not really a medical term but which is not really a medical term but which is not really a medical term but people do get reactive hypoglycemia people do get reactive hypoglycemia people do get reactive hypoglycemia which is essentially a sugar crash if which is essentially a sugar crash if which is essentially a sugar crash if they eat a lot of processed foods and they eat a lot of processed foods and they eat a lot of processed foods and and that kind of perpetuates a craving and that kind of perpetuates a craving and that kind of perpetuates a craving for for high sugar carbs. And so you for for high sugar carbs. And so you for for high sugar carbs. And so you know all of these things there's know all of these things there's know all of these things there's actually more science behind lifestyle actually more science behind lifestyle actually more science behind lifestyle than there is with any medication. The than there is with any medication. The than there is with any medication. The thing that I would add to that is if a thing that I would add to that is if a thing that I would add to that is if a woman who's going through severe woman who's going through severe woman who's going through severe symptoms is listening to, you know, us symptoms is listening to, you know, us symptoms is listening to, you know, us talking about how important lifestyle talking about how important lifestyle talking about how important lifestyle is, she'll go, I I can't I can't do is, she'll go, I I can't I can't do is, she'll go, I I can't I can't do that. that. that. >> No, I get that. >> No, I get that. >> No, I get that. >> So, what I would say there is that, >> So, what I would say there is that, >> So, what I would say there is that, >> okay, there are medications that can >> okay, there are medications that can >> okay, there are medications that can help to try and lessen your symptoms to help to try and lessen your symptoms to help to try and lessen your symptoms to give you that opportunity then to use give you that opportunity then to use give you that opportunity then to use lifestyle. But medication is never a lifestyle. But medication is never a lifestyle. But medication is never a substitute. it it won't make you achieve substitute. it it won't make you achieve substitute. it it won't make you achieve yeah improvement in in in your long-term yeah improvement in in in your long-term yeah improvement in in in your long-term health and well-being, but it can give health and well-being, but it can give health and well-being, but it can give you a platform from which to start what you a platform from which to start what you a platform from which to start what you need to do. One thing that's often you need to do. One thing that's often you need to do. One thing that's often talked about is that we're living longer talked about is that we're living longer talked about is that we're living longer now. So they probably you probably got now. So they probably you probably got now. So they probably you probably got more for the average woman more adult more for the average woman more adult more for the average woman more adult life after menopause than you have life after menopause than you have life after menopause than you have before it. So then somebody arguing the before it. So then somebody arguing the before it. So then somebody arguing the opposite point would say, "No, no, no, opposite point would say, "No, no, no, opposite point would say, "No, no, no, but you must have hormones for longer but you must have hormones for longer but you must have hormones for longer because we're living longer." But I will because we're living longer." But I will because we're living longer." But I will stick with what I say is that during stick with what I say is that during stick with what I say is that during that hormone transition, we need support that hormone transition, we need support that hormone transition, we need support to get our lifestyle optimized because to get our lifestyle optimized because to get our lifestyle optimized because >> living longer should be about quality of >> living longer should be about quality of >> living longer should be about quality of like life and being well like Joan like life and being well like Joan like life and being well like Joan McDonald right at 77 who's stronger than McDonald right at 77 who's stronger than McDonald right at 77 who's stronger than she was, you know, probably when she was she was, you know, probably when she was she was, you know, probably when she was in her younger adult life. in her younger adult life. in her younger adult life. >> Are you tired of waking up exhausted >> Are you tired of waking up exhausted >> Are you tired of waking up exhausted even when you've technically had enough even when you've technically had enough even when you've technically had enough sleep? Do you feel like you're sleep? Do you feel like you're sleep? Do you feel like you're constantly doing everything right, yet constantly doing everything right, yet constantly doing everything right, yet you still feel stuck? You're not broken, you still feel stuck? You're not broken, you still feel stuck? You're not broken, you're just running the wrong habits. you're just running the wrong habits. you're just running the wrong habits. I've taken everything I've learned from I've taken everything I've learned from I've taken everything I've learned from helping thousands of patients and boiled helping thousands of patients and boiled helping thousands of patients and boiled it down into five tiny daily habits that it down into five tiny daily habits that it down into five tiny daily habits that can transform your life in just 30 days. can transform your life in just 30 days. can transform your life in just 30 days. No overwhelm, no pressure, just small No overwhelm, no pressure, just small No overwhelm, no pressure, just small shifts that reset your energy, mood, and shifts that reset your energy, mood, and shifts that reset your energy, mood, and mind. If you're ready to stop surviving mind. If you're ready to stop surviving mind. If you're ready to stop surviving and start feeling like yourself again, and start feeling like yourself again, and start feeling like yourself again, download my free guides now. Just click download my free guides now. Just click download my free guides now. Just click on the first link in the description box on the first link in the description box on the first link in the description box below or scan the QR code on screen. below or scan the QR code on screen. below or scan the QR code on screen. You've got absolutely nothing to lose You've got absolutely nothing to lose You've got absolutely nothing to lose except the version of you that's been except the version of you that's been except the version of you that's been running on empty for far too long. running on empty for far too long. running on empty for far too long. >> Um, you don't get that through any >> Um, you don't get that through any >> Um, you don't get that through any medication. You will only get that medication. You will only get that medication. You will only get that through empowerment and making sure that through empowerment and making sure that through empowerment and making sure that your body is working well. your body is working well. your body is working well. >> Yeah, I appreciate you clarifying those >> Yeah, I appreciate you clarifying those >> Yeah, I appreciate you clarifying those points. And I guess what I'm really points. And I guess what I'm really points. And I guess what I'm really trying to emphasize is I do think in trying to emphasize is I do think in trying to emphasize is I do think in medicine we can overmedicalize things medicine we can overmedicalize things medicine we can overmedicalize things sometimes. I think it's quite a big sometimes. I think it's quite a big sometimes. I think it's quite a big problem taking it beyond female health problem taking it beyond female health problem taking it beyond female health just into all kinds of things now. They just into all kinds of things now. They just into all kinds of things now. They become medical things that needs a become medical things that needs a become medical things that needs a medical diagnosis and treatment. And I I medical diagnosis and treatment. And I I medical diagnosis and treatment. And I I also completely agree with what you also completely agree with what you also completely agree with what you said. sometimes hormones or I don't know said. sometimes hormones or I don't know said. sometimes hormones or I don't know let's use a non-female health example um let's use a non-female health example um let's use a non-female health example um migraines for example right um if migraines for example right um if migraines for example right um if someone comes in and I diagnose them someone comes in and I diagnose them someone comes in and I diagnose them with a migraine with a migraine with a migraine what I tend to say is look I think this what I tend to say is look I think this what I tend to say is look I think this is a migraine there are a number of is a migraine there are a number of is a migraine there are a number of options here okay there are some options here okay there are some options here okay there are some medications that are likely to help you medications that are likely to help you medications that are likely to help you reduce the pain reduce the pain reduce the pain there's also some things in your there's also some things in your there's also some things in your lifestyle that I feel I can help you lifestyle that I feel I can help you lifestyle that I feel I can help you with that may also help. What approach with that may also help. What approach with that may also help. What approach would you like to take? And you know, I would you like to take? And you know, I would you like to take? And you know, I always respect what a patient's going to always respect what a patient's going to always respect what a patient's going to say. Like a patient may go, "Look, I say. Like a patient may go, "Look, I say. Like a patient may go, "Look, I don't really want to take medication." don't really want to take medication." don't really want to take medication." Yeah, sure. Help me. Let's see if we can Yeah, sure. Help me. Let's see if we can Yeah, sure. Help me. Let's see if we can tackle this another way. I'm going to tackle this another way. I'm going to tackle this another way. I'm going to take the majority. A lot of people will take the majority. A lot of people will take the majority. A lot of people will say, "Well, look, I'm interested. Can I say, "Well, look, I'm interested. Can I say, "Well, look, I'm interested. Can I have the pill just at the moment to help have the pill just at the moment to help have the pill just at the moment to help me get through?" And and that's why I me get through?" And and that's why I me get through?" And and that's why I feel it can be really useful. It's like, feel it can be really useful. It's like, feel it can be really useful. It's like, okay, it's going to help you with the okay, it's going to help you with the okay, it's going to help you with the pain. It might help you get back to pain. It might help you get back to pain. It might help you get back to work. It might help you have more energy work. It might help you have more energy work. It might help you have more energy so you can go to the gym. So you can so you can go to the gym. So you can so you can go to the gym. So you can cook yourself a fresh meal and then over cook yourself a fresh meal and then over cook yourself a fresh meal and then over time the medication actually allowed you time the medication actually allowed you time the medication actually allowed you to make those changes. And I and I think to make those changes. And I and I think to make those changes. And I and I think we're we're saying the same thing can we're we're saying the same thing can we're we're saying the same thing can sometimes happen with HRT. It can help sometimes happen with HRT. It can help sometimes happen with HRT. It can help you feel so much better that you can you feel so much better that you can you feel so much better that you can then put in those other changes that are then put in those other changes that are then put in those other changes that are going to help you now but also beyond. going to help you now but also beyond. going to help you now but also beyond. >> Yeah, definitely. And the other non >> Yeah, definitely. And the other non >> Yeah, definitely. And the other non hormone options that women can have. hormone options that women can have. hormone options that women can have. >> So So let's go into those because there >> So So let's go into those because there >> So So let's go into those because there will be women who say, "Yeah, I can't will be women who say, "Yeah, I can't will be women who say, "Yeah, I can't have hormones. What else can I do?" have hormones. What else can I do?" have hormones. What else can I do?" There are a number of different There are a number of different There are a number of different medication options that we've had medication options that we've had medication options that we've had available for many years that can work available for many years that can work available for many years that can work to help for menopause symptoms, but it to help for menopause symptoms, but it to help for menopause symptoms, but it depends on the specific symptoms. So the depends on the specific symptoms. So the depends on the specific symptoms. So the you know there's a number of medications you know there's a number of medications you know there's a number of medications the longest used one is clonodine which the longest used one is clonodine which the longest used one is clonodine which is an oldfashioned central is an oldfashioned central is an oldfashioned central anti-hypertensive medication. anti-hypertensive medication. anti-hypertensive medication. >> What does that mean central >> What does that mean central >> What does that mean central anti-hypertensive? anti-hypertensive? anti-hypertensive? >> So it's a blood pressure lowering >> So it's a blood pressure lowering >> So it's a blood pressure lowering medication and it works through medication and it works through medication and it works through mechanisms within the brain. mechanisms within the brain. mechanisms within the brain. >> Okay. lowers blood pressure, but it also >> Okay. lowers blood pressure, but it also >> Okay. lowers blood pressure, but it also reduces hot sweats and flushes and but reduces hot sweats and flushes and but reduces hot sweats and flushes and but the heat sensitivity symptoms associated the heat sensitivity symptoms associated the heat sensitivity symptoms associated with menopause transition. So, it was with menopause transition. So, it was with menopause transition. So, it was it's been used for a long time. It does it's been used for a long time. It does it's been used for a long time. It does tend to have side effects in that it can tend to have side effects in that it can tend to have side effects in that it can make you a bit dizzy. It can make you a make you a bit dizzy. It can make you a make you a bit dizzy. It can make you a little bit drowsy. So, in high doses and little bit drowsy. So, in high doses and little bit drowsy. So, in high doses and it can obviously lower the blood it can obviously lower the blood it can obviously lower the blood pressure. So, if you've got low blood pressure. So, if you've got low blood pressure. So, if you've got low blood pressure, you you may not tolerate it. pressure, you you may not tolerate it. pressure, you you may not tolerate it. But for a woman I see who who can't have But for a woman I see who who can't have But for a woman I see who who can't have HRT, who may have high blood pressure or HRT, who may have high blood pressure or HRT, who may have high blood pressure or other medical problems, Clonodine can be other medical problems, Clonodine can be other medical problems, Clonodine can be a good fit if her main symptoms. It also a good fit if her main symptoms. It also a good fit if her main symptoms. It also can help with sleep and migraines. So it can help with sleep and migraines. So it can help with sleep and migraines. So it depends on the particular symptoms that depends on the particular symptoms that depends on the particular symptoms that a woman has. a woman has. a woman has. >> There there are other medications, a lot >> There there are other medications, a lot >> There there are other medications, a lot of anti-depressant medications which are of anti-depressant medications which are of anti-depressant medications which are given a really bad rap today in relation given a really bad rap today in relation given a really bad rap today in relation to menopause because people go, well, to menopause because people go, well, to menopause because people go, well, you know, it's hormonal depression, it's you know, it's hormonal depression, it's you know, it's hormonal depression, it's not depression. But actually some of the not depression. But actually some of the not depression. But actually some of the anti-depressants in very low doses so anti-depressants in very low doses so anti-depressants in very low doses so not even anti-depressant doses can not even anti-depressant doses can not even anti-depressant doses can reduce vasom motor symptoms. So hot reduce vasom motor symptoms. So hot reduce vasom motor symptoms. So hot sweats, flashes, flushes. They can help sweats, flashes, flushes. They can help sweats, flashes, flushes. They can help with mood and they can help with sleep. with mood and they can help with sleep. with mood and they can help with sleep. So let's say a woman for whatever reason So let's say a woman for whatever reason So let's say a woman for whatever reason cannot take HRT cannot take HRT cannot take HRT and you're saying now that some and you're saying now that some and you're saying now that some medications that are typically medications that are typically medications that are typically colloially called anti-depressants. colloially called anti-depressants. colloially called anti-depressants. You're saying that in small doses You're saying that in small doses You're saying that in small doses potentially they can positively help potentially they can positively help potentially they can positively help some of those symptoms that you would some of those symptoms that you would some of those symptoms that you would have normally got HRT for. have normally got HRT for. have normally got HRT for. >> Does the same principle apply just for a >> Does the same principle apply just for a >> Does the same principle apply just for a short period of time until you no longer short period of time until you no longer short period of time until you no longer need it? need it? need it? >> Definitely. Yes. If I start somebody on >> Definitely. Yes. If I start somebody on >> Definitely. Yes. If I start somebody on it and I'm seeing them, I would I would it and I'm seeing them, I would I would it and I'm seeing them, I would I would review it and, you know, I would only review it and, you know, I would only review it and, you know, I would only use it for as long as it's needed. But use it for as long as it's needed. But use it for as long as it's needed. But it's it's it's individual because, you it's it's it's individual because, you it's it's it's individual because, you know, for example, many of the women who know, for example, many of the women who know, for example, many of the women who end up going on to those treatments um end up going on to those treatments um end up going on to those treatments um can't have HRT because of an estrogen can't have HRT because of an estrogen can't have HRT because of an estrogen receptor positive cancer. So, they've receptor positive cancer. So, they've receptor positive cancer. So, they've also gone through a major life event also gone through a major life event also gone through a major life event which has an impact on your mood and and which has an impact on your mood and and which has an impact on your mood and and so it depends on what happens to that so it depends on what happens to that so it depends on what happens to that woman later down the line. And there are woman later down the line. And there are woman later down the line. And there are other medications. There is one brand other medications. There is one brand other medications. There is one brand new medication which is going to be new medication which is going to be new medication which is going to be licensed this year. We think it was due licensed this year. We think it was due licensed this year. We think it was due to be licensed by the FDA in America in to be licensed by the FDA in America in to be licensed by the FDA in America in February but it was been delayed. Um and February but it was been delayed. Um and February but it was been delayed. Um and it's called phasylinitant and this is a it's called phasylinitant and this is a it's called phasylinitant and this is a group of of well it's a a neurocinine 3 group of of well it's a a neurocinine 3 group of of well it's a a neurocinine 3 receptor antagonist which works receptor antagonist which works receptor antagonist which works centrally in the brain in the centrally in the brain in the centrally in the brain in the hypothalamus directly targeting the hypothalamus directly targeting the hypothalamus directly targeting the menopause hot sweat mechanism which was menopause hot sweat mechanism which was menopause hot sweat mechanism which was only found a few years ago. It's an only found a few years ago. It's an only found a few years ago. It's an amazing new treatment. amazing new treatment. amazing new treatment. It's looks as if it's pretty much as It's looks as if it's pretty much as It's looks as if it's pretty much as effective as HRT for uh the vasa motor effective as HRT for uh the vasa motor effective as HRT for uh the vasa motor symptoms, sleep, uh fatigue, and even um symptoms, sleep, uh fatigue, and even um symptoms, sleep, uh fatigue, and even um you know, you know, you know, some of the studies suggest it might some of the studies suggest it might some of the studies suggest it might help with weight management as well. So, help with weight management as well. So, help with weight management as well. So, it's really exciting to have. It's the it's really exciting to have. It's the it's really exciting to have. It's the first time in my career that we've had a first time in my career that we've had a first time in my career that we've had a new alternative to HRT that actually has new alternative to HRT that actually has new alternative to HRT that actually has a a correct mechanism of action a a correct mechanism of action a a correct mechanism of action >> for women who can't take HRT because it >> for women who can't take HRT because it >> for women who can't take HRT because it doesn't work through estrogen. So, the doesn't work through estrogen. So, the doesn't work through estrogen. So, the studies are underway for a similar drug studies are underway for a similar drug studies are underway for a similar drug in women with breast cancer at the in women with breast cancer at the in women with breast cancer at the moment. So, that's that's really moment. So, that's that's really moment. So, that's that's really exciting for women who feel left out by exciting for women who feel left out by exciting for women who feel left out by the HRT conversation. the HRT conversation. the HRT conversation. Weight gain in midlife for women is Weight gain in midlife for women is Weight gain in midlife for women is something that commonly comes up. If we something that commonly comes up. If we something that commonly comes up. If we just go really specifically around the just go really specifically around the just go really specifically around the issue of weight gain in perry menopause, issue of weight gain in perry menopause, issue of weight gain in perry menopause, does that time in a woman's life cause does that time in a woman's life cause does that time in a woman's life cause stroke contribute to weight gain? stroke contribute to weight gain? stroke contribute to weight gain? >> In men and women, weight goes up in >> In men and women, weight goes up in >> In men and women, weight goes up in midlife. metabolism goes down slightly, midlife. metabolism goes down slightly, midlife. metabolism goes down slightly, probably a little bit more in the probably a little bit more in the probably a little bit more in the menopause transition, but it's it's it's menopause transition, but it's it's it's menopause transition, but it's it's it's a few calories worth. It's not, you a few calories worth. It's not, you a few calories worth. It's not, you know, it's not the three stone that know, it's not the three stone that know, it's not the three stone that you've gained in the last 20 years that you've gained in the last 20 years that you've gained in the last 20 years that you suddenly gain another half a stone you suddenly gain another half a stone you suddenly gain another half a stone >> because there's other things going on in >> because there's other things going on in >> because there's other things going on in your life. You're busy midlife. It goes your life. You're busy midlife. It goes your life. You're busy midlife. It goes back to that whole you're busy in back to that whole you're busy in back to that whole you're busy in midlife, you're drinking too much, midlife, you're drinking too much, midlife, you're drinking too much, you're not able to focus on enough you're not able to focus on enough you're not able to focus on enough exercise or a good nutrition, and the exercise or a good nutrition, and the exercise or a good nutrition, and the weight is going up for other reasons. weight is going up for other reasons. weight is going up for other reasons. And we cannot blame weight gain on And we cannot blame weight gain on And we cannot blame weight gain on menopause hormone change throughout menopause hormone change throughout menopause hormone change throughout society because the whole of society is society because the whole of society is society because the whole of society is gaining weight from from from small gaining weight from from from small gaining weight from from from small children because of our lifestyles. You children because of our lifestyles. You children because of our lifestyles. You know HRT I see patients who say they go know HRT I see patients who say they go know HRT I see patients who say they go on HRT and they gain weight. I see some on HRT and they gain weight. I see some on HRT and they gain weight. I see some women who say I've lost some weight women who say I've lost some weight women who say I've lost some weight since I started HRT because it's helped since I started HRT because it's helped since I started HRT because it's helped them be motivated to do more exercise. them be motivated to do more exercise. them be motivated to do more exercise. >> Overall the impact is pretty small. But >> Overall the impact is pretty small. But >> Overall the impact is pretty small. But the other thing that I would say about the other thing that I would say about the other thing that I would say about weight is that you know obesity stigma weight is that you know obesity stigma weight is that you know obesity stigma is a real problem for progress. Okay. is a real problem for progress. Okay. is a real problem for progress. Okay. And there are many people because of the And there are many people because of the And there are many people because of the way the food industry is regulated and way the food industry is regulated and way the food industry is regulated and all sorts of other reasons that we all sorts of other reasons that we all sorts of other reasons that we haven't got time to go into. We have got haven't got time to go into. We have got haven't got time to go into. We have got an obesity epidemic and having severe an obesity epidemic and having severe an obesity epidemic and having severe obesity is a problem for health longer obesity is a problem for health longer obesity is a problem for health longer term. um and it's associated with a term. um and it's associated with a term. um and it's associated with a number of other multimorbidities number of other multimorbidities number of other multimorbidities and and and there's a whole field of health care there's a whole field of health care there's a whole field of health care medical and surgical weight management medical and surgical weight management medical and surgical weight management to help people who have problems with to help people who have problems with to help people who have problems with their weight because when you've gained their weight because when you've gained their weight because when you've gained a certain amount of weight and your body a certain amount of weight and your body a certain amount of weight and your body mass index might be 35 40 45 or 50 these mass index might be 35 40 45 or 50 these mass index might be 35 40 45 or 50 these are you know very high BMIs and BMI are you know very high BMIs and BMI are you know very high BMIs and BMI isn't a great way to describe you know isn't a great way to describe you know isn't a great way to describe you know whether you're overweight but it's it's whether you're overweight but it's it's whether you're overweight but it's it's probably the the easiest crudest measure probably the the easiest crudest measure probably the the easiest crudest measure that we have. But that we have. But that we have. But it's very difficult to lose all of that it's very difficult to lose all of that it's very difficult to lose all of that weight and get into a normal body mass weight and get into a normal body mass weight and get into a normal body mass index when you're at that level because index when you're at that level because index when you're at that level because you get more insulin resistance which is you get more insulin resistance which is you get more insulin resistance which is basically going against your metabolism. basically going against your metabolism. basically going against your metabolism. So we shouldn't be saying obesity is So we shouldn't be saying obesity is So we shouldn't be saying obesity is bad. We should be saying we need to be bad. We should be saying we need to be bad. We should be saying we need to be helping people who need to lose weight. helping people who need to lose weight. helping people who need to lose weight. And we also have some amazing, again, And we also have some amazing, again, And we also have some amazing, again, the first time in my career, new the first time in my career, new the first time in my career, new medications to help people who have medications to help people who have medications to help people who have gained weight through their adult life, gained weight through their adult life, gained weight through their adult life, perhaps even since childhood, who who perhaps even since childhood, who who perhaps even since childhood, who who really it's going to be very difficult really it's going to be very difficult really it's going to be very difficult for them to just go on a diet and lose for them to just go on a diet and lose for them to just go on a diet and lose that weight. So, we need to be looking that weight. So, we need to be looking that weight. So, we need to be looking at things differently. But if you're a at things differently. But if you're a at things differently. But if you're a little bit overweight when you're little bit overweight when you're little bit overweight when you're hitting menopause, hitting menopause, hitting menopause, you know, there are ways that you you you know, there are ways that you you you know, there are ways that you you can, you know, in terms of exercise, can, you know, in terms of exercise, can, you know, in terms of exercise, movement, you know, adjusting your movement, you know, adjusting your movement, you know, adjusting your nutrition, managing your stress, nutrition, managing your stress, nutrition, managing your stress, managing your sleep that help with managing your sleep that help with managing your sleep that help with weight management. So, if you're just weight management. So, if you're just weight management. So, if you're just living the traditional life and you've living the traditional life and you've living the traditional life and you've been doing the calorie in, calorie out been doing the calorie in, calorie out been doing the calorie in, calorie out routine and and you're you you think routine and and you're you you think routine and and you're you you think it's about exercising more, eating less, it's about exercising more, eating less, it's about exercising more, eating less, yes, you will gain weight as you age. yes, you will gain weight as you age. yes, you will gain weight as you age. But what I'm asking people to do is to But what I'm asking people to do is to But what I'm asking people to do is to look at this through the hormonal lens. look at this through the hormonal lens. look at this through the hormonal lens. And with women, what we see is that as And with women, what we see is that as And with women, what we see is that as estrogen goes down, you become more estrogen goes down, you become more estrogen goes down, you become more insulin resistant. insulin resistant. insulin resistant. >> One of the most important pillars for >> One of the most important pillars for >> One of the most important pillars for our health is of course nutrition. But I our health is of course nutrition. But I our health is of course nutrition. But I think because of our busy, stressed out think because of our busy, stressed out think because of our busy, stressed out lives, so many people are struggling lives, so many people are struggling lives, so many people are struggling despite their best intentions. So many despite their best intentions. So many despite their best intentions. So many patients over the years have told me patients over the years have told me patients over the years have told me that they know what they should be that they know what they should be that they know what they should be doing, but they're struggling to doing, but they're struggling to doing, but they're struggling to actually do it. And that's why I'm a fan actually do it. And that's why I'm a fan actually do it. And that's why I'm a fan of AG1. AG1 is a daily health drink that of AG1. AG1 is a daily health drink that of AG1. AG1 is a daily health drink that contains over 70 vitamins, minerals, and contains over 70 vitamins, minerals, and contains over 70 vitamins, minerals, and other ingredients that designed to make other ingredients that designed to make other ingredients that designed to make nutrition really easy. It's been in my nutrition really easy. It's been in my nutrition really easy. It's been in my own life for over 6 years now. It's own life for over 6 years now. It's own life for over 6 years now. It's simple, it's tasty, it's convenient, and simple, it's tasty, it's convenient, and simple, it's tasty, it's convenient, and it forms a part of my morning routine. it forms a part of my morning routine. it forms a part of my morning routine. People will routinely tell me that People will routinely tell me that People will routinely tell me that taking AG1 regularly has improved their taking AG1 regularly has improved their taking AG1 regularly has improved their focus, their cognition, their energy. focus, their cognition, their energy. focus, their cognition, their energy. Some people even tell me that they drink Some people even tell me that they drink Some people even tell me that they drink less coffee when they're taking AG1. And less coffee when they're taking AG1. And less coffee when they're taking AG1. And there's research out there showing us there's research out there showing us there's research out there showing us that taking AG1 regularly can improve that taking AG1 regularly can improve that taking AG1 regularly can improve specific markers of your gut health, specific markers of your gut health, specific markers of your gut health, which is really good for your immune which is really good for your immune which is really good for your immune health. So, if you're looking to upgrade health. So, if you're looking to upgrade health. So, if you're looking to upgrade your own nutrition in a simple, tasty, your own nutrition in a simple, tasty, your own nutrition in a simple, tasty, and convenient way, try AG1. To get a and convenient way, try AG1. To get a and convenient way, try AG1. To get a free bottle of vitamin D and five free free bottle of vitamin D and five free free bottle of vitamin D and five free travel packs, go to drinkag1.comlive So estrogen starts going down in our So estrogen starts going down in our early 40s and all of a sudden the diet early 40s and all of a sudden the diet early 40s and all of a sudden the diet you did at 35 doesn't work for you at 43 you did at 35 doesn't work for you at 43 you did at 35 doesn't work for you at 43 or 44. So you have to start to make a or 44. So you have to start to make a or 44. So you have to start to make a change and if you do then weight gain is change and if you do then weight gain is change and if you do then weight gain is not going to be in your carts. But if not going to be in your carts. But if not going to be in your carts. But if you're not willing to look at a you're not willing to look at a you're not willing to look at a lifestyle shift through those lifestyle shift through those lifestyle shift through those permenopausal, menopausal years, yeah, permenopausal, menopausal years, yeah, permenopausal, menopausal years, yeah, then you're going to gain weight because then you're going to gain weight because then you're going to gain weight because your whole hormonal profile changes. your whole hormonal profile changes. your whole hormonal profile changes. >> You mentioned two hormones there that >> You mentioned two hormones there that >> You mentioned two hormones there that people may not be familiar with or they people may not be familiar with or they people may not be familiar with or they may not fully understand them, estrogen, may not fully understand them, estrogen, may not fully understand them, estrogen, >> but also you mentioned a term called >> but also you mentioned a term called >> but also you mentioned a term called insulin resistance. Could you just insulin resistance. Could you just insulin resistance. Could you just explain first of all what insulin explain first of all what insulin explain first of all what insulin resistance is? resistance is? resistance is? >> Yeah. >> Yeah. >> Yeah. >> And then I guess expand on what estrogen >> And then I guess expand on what estrogen >> And then I guess expand on what estrogen is. is. is. >> Yeah. So, uh, insulin is the hormone >> Yeah. So, uh, insulin is the hormone >> Yeah. So, uh, insulin is the hormone that drives glucose into the cells. So, that drives glucose into the cells. So, that drives glucose into the cells. So, I I think of it as like an escort. It's I I think of it as like an escort. It's I I think of it as like an escort. It's like you eat a meal, you get a bunch of like you eat a meal, you get a bunch of like you eat a meal, you get a bunch of glucose and then your brilliant body glucose and then your brilliant body glucose and then your brilliant body will make insulin and then it the will make insulin and then it the will make insulin and then it the insulin will come along to the glucose insulin will come along to the glucose insulin will come along to the glucose and say, "Hey, okay, let's get you in and say, "Hey, okay, let's get you in and say, "Hey, okay, let's get you in the cell so that we can put you to use. the cell so that we can put you to use. the cell so that we can put you to use. When we're insulin resistant, that When we're insulin resistant, that When we're insulin resistant, that system doesn't work. And so there's two system doesn't work. And so there's two system doesn't work. And so there's two the the basic principle of that is that the the basic principle of that is that the the basic principle of that is that the opening for glucose to go into the the opening for glucose to go into the the opening for glucose to go into the cell via the escort of insulin is cell via the escort of insulin is cell via the escort of insulin is clogged. So you can't get either glucose clogged. So you can't get either glucose clogged. So you can't get either glucose or insulin to the into the cell. So what or insulin to the into the cell. So what or insulin to the into the cell. So what ends up happening is your body has to ends up happening is your body has to ends up happening is your body has to store it somewhere. store it somewhere. store it somewhere. >> So it stores it as fat. And that's >> So it stores it as fat. And that's >> So it stores it as fat. And that's insulin resistance in in the most basic insulin resistance in in the most basic insulin resistance in in the most basic sense that I can really picture it in my sense that I can really picture it in my sense that I can really picture it in my mind is that it's a chemical reaction mind is that it's a chemical reaction mind is that it's a chemical reaction that is not working properly. And so that is not working properly. And so that is not working properly. And so when it doesn't work properly your body when it doesn't work properly your body when it doesn't work properly your body will store insulin the hormone glucose will store insulin the hormone glucose will store insulin the hormone glucose the molecule as fat. the molecule as fat. the molecule as fat. >> Yeah. Well, let's come to Houston in >> Yeah. Well, let's come to Houston in >> Yeah. Well, let's come to Houston in just a minute because I think what you just a minute because I think what you just a minute because I think what you just said there about insulin resistance just said there about insulin resistance just said there about insulin resistance is really interesting. So is really interesting. So is really interesting. So I spoke to Dr. William Lee a few months I spoke to Dr. William Lee a few months I spoke to Dr. William Lee a few months ago on this podcast and he was sharing ago on this podcast and he was sharing ago on this podcast and he was sharing with me with me with me >> some research he came across. Now to be >> some research he came across. Now to be >> some research he came across. Now to be clear I don't know clear I don't know clear I don't know >> if this was research in men >> if this was research in men >> if this was research in men >> or in women. I know a lot of research is >> or in women. I know a lot of research is >> or in women. I know a lot of research is biased because it's done biased because it's done biased because it's done >> in men. >> in men. >> in men. >> Yeah. >> Yeah. >> Yeah. >> And you know for many years now we've I >> And you know for many years now we've I >> And you know for many years now we've I think we've we've finally getting this think we've we've finally getting this think we've we've finally getting this understanding that we just can't understanding that we just can't understanding that we just can't extrapolate that research extrapolate that research extrapolate that research >> to women. But one thing he told me is >> to women. But one thing he told me is >> to women. But one thing he told me is that between the ages of 20 and 60, our that between the ages of 20 and 60, our that between the ages of 20 and 60, our metabolism is rock solid. He said it metabolism is rock solid. He said it metabolism is rock solid. He said it doesn't change. Whereas we think our doesn't change. Whereas we think our doesn't change. Whereas we think our metabolism slows down. And he said the metabolism slows down. And he said the metabolism slows down. And he said the research shows certainly the research he research shows certainly the research he research shows certainly the research he was sharing with me was that actually was sharing with me was that actually was sharing with me was that actually no, our metabolism is the same no, our metabolism is the same no, our metabolism is the same >> but because of our lifestyles and how >> but because of our lifestyles and how >> but because of our lifestyles and how busy modern life is, we put on fat. busy modern life is, we put on fat. busy modern life is, we put on fat. >> We put on visceral fat. And that >> We put on visceral fat. And that >> We put on visceral fat. And that visceral fat is what slows our visceral fat is what slows our visceral fat is what slows our metabolism down, not the other way metabolism down, not the other way metabolism down, not the other way round. So, round. So, round. So, >> I found that really empowering to say, >> I found that really empowering to say, >> I found that really empowering to say, okay, it's not an inevitability that okay, it's not an inevitability that okay, it's not an inevitability that we're gonna put on weight as we get we're gonna put on weight as we get we're gonna put on weight as we get older. older. older. >> But how does that fit in perhaps with >> But how does that fit in perhaps with >> But how does that fit in perhaps with what you just said, which is, what you just said, which is, what you just said, which is, >> you know, cuz men don't go through that >> you know, cuz men don't go through that >> you know, cuz men don't go through that huge hormonal change like women do in huge hormonal change like women do in huge hormonal change like women do in their 40s, right? You're saying that as their 40s, right? You're saying that as their 40s, right? You're saying that as estrogen starts to go down, estrogen starts to go down, estrogen starts to go down, >> women naturally become more insulin >> women naturally become more insulin >> women naturally become more insulin resistant. So, do you think that fits resistant. So, do you think that fits resistant. So, do you think that fits alongside with what Dr. William Lee alongside with what Dr. William Lee alongside with what Dr. William Lee said? said? said? >> Yeah, I would love to see the study >> Yeah, I would love to see the study >> Yeah, I would love to see the study because I bet it wasn't done on women because I bet it wasn't done on women because I bet it wasn't done on women and it probably wasn't done on and it probably wasn't done on and it probably wasn't done on menopausal women or permenopausal women. menopausal women or permenopausal women. menopausal women or permenopausal women. So, this is the part of the conversation So, this is the part of the conversation So, this is the part of the conversation I want to start to pull out is we need I want to start to pull out is we need I want to start to pull out is we need to study women by ourselves and we need to study women by ourselves and we need to study women by ourselves and we need to study women going through pmenopause to study women going through pmenopause to study women going through pmenopause and menopause. So, I'm not discrediting and menopause. So, I'm not discrediting and menopause. So, I'm not discrediting anything that he's saying. I'm asking anything that he's saying. I'm asking anything that he's saying. I'm asking the world, can we just start to study the world, can we just start to study the world, can we just start to study women in isolation so we know more women in isolation so we know more women in isolation so we know more specifically? So that that's how what my specifically? So that that's how what my specifically? So that that's how what my response to the study would be. Now the response to the study would be. Now the response to the study would be. Now the way my brain thinks this through. So we way my brain thinks this through. So we way my brain thinks this through. So we have three forms of estrogen. Estradiol have three forms of estrogen. Estradiol have three forms of estrogen. Estradiol is the major most powerful form of is the major most powerful form of is the major most powerful form of estrogen that has been coming into a estrogen that has been coming into a estrogen that has been coming into a woman's body since the day first day of woman's body since the day first day of woman's body since the day first day of puberty. That is the version of estrogen puberty. That is the version of estrogen puberty. That is the version of estrogen that leaves starting around 40. And if that leaves starting around 40. And if that leaves starting around 40. And if you look at the human body, there are you look at the human body, there are you look at the human body, there are receptor sites for estradiol on every receptor sites for estradiol on every receptor sites for estradiol on every major organ, cardiovascular system, major organ, cardiovascular system, major organ, cardiovascular system, within our gut, on our brain, in our within our gut, on our brain, in our within our gut, on our brain, in our kidneys. So you are losing a major kidneys. So you are losing a major kidneys. So you are losing a major hormone that has been activating all hormone that has been activating all hormone that has been activating all these processes in your body, including these processes in your body, including these processes in your body, including metabolic ones. you're losing that metabolic ones. you're losing that metabolic ones. you're losing that hormone which is making you not process hormone which is making you not process hormone which is making you not process blood the glucose as efficiently and blood the glucose as efficiently and blood the glucose as efficiently and that's what we need to study because I that's what we need to study because I that's what we need to study because I can put you in a room of hundreds of can put you in a room of hundreds of can put you in a room of hundreds of thousands of women that will all raise thousands of women that will all raise thousands of women that will all raise their hand and tell you at 40 I just their hand and tell you at 40 I just their hand and tell you at 40 I just couldn't lose weight anymore and it's couldn't lose weight anymore and it's couldn't lose weight anymore and it's because you lost this powerful form of because you lost this powerful form of because you lost this powerful form of estrogen and she was helping every estrogen and she was helping every estrogen and she was helping every system in your body and now she's gone system in your body and now she's gone system in your body and now she's gone and every system's starting to have and every system's starting to have and every system's starting to have issues now. Yeah. You know, it's issues now. Yeah. You know, it's issues now. Yeah. You know, it's interesting as I reflect on that, I interesting as I reflect on that, I interesting as I reflect on that, I think what you're saying could fit think what you're saying could fit think what you're saying could fit completely alongside what Dr. Lee is completely alongside what Dr. Lee is completely alongside what Dr. Lee is saying actually because saying actually because saying actually because >> he was simply saying that metabolism is >> he was simply saying that metabolism is >> he was simply saying that metabolism is the same, right? So, let's let's just the same, right? So, let's let's just the same, right? So, let's let's just assume that's correct for a minute. assume that's correct for a minute. assume that's correct for a minute. >> So, let's say a woman's metabolism is >> So, let's say a woman's metabolism is >> So, let's say a woman's metabolism is the same as they're going into their the same as they're going into their the same as they're going into their 40s. 40s. 40s. It could be that their estrogen is going It could be that their estrogen is going It could be that their estrogen is going down. They're becoming resistant to one down. They're becoming resistant to one down. They're becoming resistant to one of the most important hormones in our of the most important hormones in our of the most important hormones in our body, insulin, body, insulin, body, insulin, which is going to drive weight gain. If which is going to drive weight gain. If which is going to drive weight gain. If we're still doing the same things, the we're still doing the same things, the we're still doing the same things, the things that women could do in their 30s things that women could do in their 30s things that women could do in their 30s when, let's say, they're more insulin when, let's say, they're more insulin when, let's say, they're more insulin sensitive as they go into their 40s and sensitive as they go into their 40s and sensitive as they go into their 40s and they become more insulin resistant, they become more insulin resistant, they become more insulin resistant, >> that could be driving the weight gain as >> that could be driving the weight gain as >> that could be driving the weight gain as opposed to metabolism changing. So, I opposed to metabolism changing. So, I opposed to metabolism changing. So, I actually think it could fit alongside actually think it could fit alongside actually think it could fit alongside what Dr. saying what Dr. saying what Dr. saying >> for sure. I mean, this is where we got >> for sure. I mean, this is where we got >> for sure. I mean, this is where we got to get everybody in one room and like to get everybody in one room and like to get everybody in one room and like have a big discussion or you listen to a have a big discussion or you listen to a have a big discussion or you listen to a podcast like this and share it out and podcast like this and share it out and podcast like this and share it out and and and open up the discussion because and and open up the discussion because and and open up the discussion because we don't have the research yet. Yeah. we don't have the research yet. Yeah. we don't have the research yet. Yeah. >> So, we've got to have discussions like >> So, we've got to have discussions like >> So, we've got to have discussions like this and we've got to let women express this and we've got to let women express this and we've got to let women express themselves and share like, yeah, it's themselves and share like, yeah, it's themselves and share like, yeah, it's tough going through pmenopause and tough going through pmenopause and tough going through pmenopause and menopause. All the tricks aren't working menopause. All the tricks aren't working menopause. All the tricks aren't working anymore. But we don't have a society anymore. But we don't have a society anymore. But we don't have a society that allows women to say that. So that allows women to say that. So that allows women to say that. So everything is sort of done at ladies everything is sort of done at ladies everything is sort of done at ladies night and and you know at the gym and on night and and you know at the gym and on night and and you know at the gym and on walks and everybody's sharing stories walks and everybody's sharing stories walks and everybody's sharing stories there. So why can't we bring this to the there. So why can't we bring this to the there. So why can't we bring this to the research forefront? Um and then the research forefront? Um and then the research forefront? Um and then the other thing I want to bring up which is other thing I want to bring up which is other thing I want to bring up which is another nuance here is that we lose another nuance here is that we lose another nuance here is that we lose progesterone starting at 35. Now progesterone starting at 35. Now progesterone starting at 35. Now progesterone calms us. So when we get progesterone calms us. So when we get progesterone calms us. So when we get into our 40s now all of a sudden we into our 40s now all of a sudden we into our 40s now all of a sudden we don't have this hormone that was don't have this hormone that was don't have this hormone that was stimulating things like GABA which is a stimulating things like GABA which is a stimulating things like GABA which is a neurotransmitter that calms us. We react neurotransmitter that calms us. We react neurotransmitter that calms us. We react to stress much more acutely and that to stress much more acutely and that to stress much more acutely and that reaction to stress creates a cortisol reaction to stress creates a cortisol reaction to stress creates a cortisol surge and cortisol when you have too surge and cortisol when you have too surge and cortisol when you have too much of it is going right to your belly. much of it is going right to your belly. much of it is going right to your belly. So we have a double whammy. We have So we have a double whammy. We have So we have a double whammy. We have estradiol going down, making you more estradiol going down, making you more estradiol going down, making you more insulin resistant. And we have insulin resistant. And we have insulin resistant. And we have progesterone going down, destroying your progesterone going down, destroying your progesterone going down, destroying your ability to handle stress, making ability to handle stress, making ability to handle stress, making cortisol go up. cortisol go up. cortisol go up. >> And there you go. Now you've got >> And there you go. Now you've got >> And there you go. Now you've got menopausal belly weight because cortisol menopausal belly weight because cortisol menopausal belly weight because cortisol is up and you're insulin resistant. And is up and you're insulin resistant. And is up and you're insulin resistant. And really, it was because these two really, it was because these two really, it was because these two hormones were exiting. hormones were exiting. hormones were exiting. >> Yeah. I mean, no wonder so many women >> Yeah. I mean, no wonder so many women >> Yeah. I mean, no wonder so many women find it tough. find it tough. find it tough. >> Yeah. >> Yeah. >> Yeah. >> At that age. >> At that age. >> At that age. >> That's right. And you called it a double >> That's right. And you called it a double >> That's right. And you called it a double whammy. We could even call that a triple whammy. We could even call that a triple whammy. We could even call that a triple whammy and go, "Yes, estrogen's going whammy and go, "Yes, estrogen's going whammy and go, "Yes, estrogen's going down, making you more insulin resistant. down, making you more insulin resistant. down, making you more insulin resistant. Progesterone's going down, meaning you Progesterone's going down, meaning you Progesterone's going down, meaning you don't have that calming effect anymore." don't have that calming effect anymore." don't have that calming effect anymore." >> Yeah. >> Yeah. >> Yeah. >> But then many women are living in a >> But then many women are living in a >> But then many women are living in a culture, a societal construct in many culture, a societal construct in many culture, a societal construct in many ways that actually has not really paid ways that actually has not really paid ways that actually has not really paid attention to women's needs and how they attention to women's needs and how they attention to women's needs and how they change change change >> throughout a 28 day cycle. Of course, >> throughout a 28 day cycle. Of course, >> throughout a 28 day cycle. Of course, it's not always just 28 days, but it's not always just 28 days, but it's not always just 28 days, but doesn't really pay attention to a doesn't really pay attention to a doesn't really pay attention to a woman's needs through their cycle, but woman's needs through their cycle, but woman's needs through their cycle, but maybe also doesn't pay attention or as maybe also doesn't pay attention or as maybe also doesn't pay attention or as much attention as it should to their much attention as it should to their much attention as it should to their needs throughout their lifetime. needs throughout their lifetime. needs throughout their lifetime. >> Yeah. You know, I read a statistic the >> Yeah. You know, I read a statistic the >> Yeah. You know, I read a statistic the other day that women, depending on how other day that women, depending on how other day that women, depending on how long you live, will spend 40% of their long you live, will spend 40% of their long you live, will spend 40% of their life in menopause. life in menopause. life in menopause. 40% of their life will be without these 40% of their life will be without these 40% of their life will be without these hormones. hormones. hormones. Why aren't we studying this? Why aren't Why aren't we studying this? Why aren't Why aren't we studying this? Why aren't we creating a culture that can talk we creating a culture that can talk we creating a culture that can talk about this? Why aren't we helping women about this? Why aren't we helping women about this? Why aren't we helping women understand this? And that's the thing understand this? And that's the thing understand this? And that's the thing that I'm trying to bring to the world is that I'm trying to bring to the world is that I'm trying to bring to the world is like if we just could talk about it, we like if we just could talk about it, we like if we just could talk about it, we could all come up with some solutions. could all come up with some solutions. could all come up with some solutions. But instead, what's happening is the But instead, what's happening is the But instead, what's happening is the 45year-old woman is trying harder at 45year-old woman is trying harder at 45year-old woman is trying harder at weight loss. She's working out harder. weight loss. She's working out harder. weight loss. She's working out harder. She's dieting more, trying to get this She's dieting more, trying to get this She's dieting more, trying to get this result that she got at 35, but she's not result that she got at 35, but she's not result that she got at 35, but she's not looking at it through a hormonal lens. looking at it through a hormonal lens. looking at it through a hormonal lens. And the minute you you flip the whole And the minute you you flip the whole And the minute you you flip the whole discussion on its head, the minute you discussion on its head, the minute you discussion on its head, the minute you start to look at it through a hormonal start to look at it through a hormonal start to look at it through a hormonal lens, and now that woman can start to lens, and now that woman can start to lens, and now that woman can start to get some serious weight loss results get some serious weight loss results get some serious weight loss results when she comes at it from hormones, not when she comes at it from hormones, not when she comes at it from hormones, not from grit and discipline. from grit and discipline. from grit and discipline. >> So, we're saying it's not inevitable. >> So, we're saying it's not inevitable. >> So, we're saying it's not inevitable. It's just harder for women as they go It's just harder for women as they go It's just harder for women as they go into their 40s unless they start making into their 40s unless they start making into their 40s unless they start making some changes. Yeah, some changes. Yeah, some changes. Yeah, >> you've also mentioned the relationship >> you've also mentioned the relationship >> you've also mentioned the relationship there between stress, increased stress, there between stress, increased stress, there between stress, increased stress, >> increased levels of the stress hormone >> increased levels of the stress hormone >> increased levels of the stress hormone cortisol cortisol cortisol >> and belly fat. >> and belly fat. >> and belly fat. >> Now, one big source of stress for all of >> Now, one big source of stress for all of >> Now, one big source of stress for all of us, men and women alike, is a lack of us, men and women alike, is a lack of us, men and women alike, is a lack of sleep. sleep. sleep. >> Oh, yeah. >> Oh, yeah. >> Oh, yeah. >> So, what's the relationship between a >> So, what's the relationship between a >> So, what's the relationship between a lack of sleep and belly fats? lack of sleep and belly fats? lack of sleep and belly fats? >> Yeah. So, this is where it gets really >> Yeah. So, this is where it gets really >> Yeah. So, this is where it gets really dark. So hang hang with us as as we go dark. So hang hang with us as as we go dark. So hang hang with us as as we go through this because whenever I really through this because whenever I really through this because whenever I really explain like what's going on for a woman explain like what's going on for a woman explain like what's going on for a woman over 40, it gets it's a bit depressing over 40, it gets it's a bit depressing over 40, it gets it's a bit depressing um because she can't sleep. She's um because she can't sleep. She's um because she can't sleep. She's struggling to sleep. So when because struggling to sleep. So when because struggling to sleep. So when because progesterone was the hormone that helped progesterone was the hormone that helped progesterone was the hormone that helped her sleep. her sleep. her sleep. >> So when progesterone goes away now she's >> So when progesterone goes away now she's >> So when progesterone goes away now she's waking up in the middle of the night, waking up in the middle of the night, waking up in the middle of the night, she can't fall asleep. So when I think she can't fall asleep. So when I think she can't fall asleep. So when I think we do a disservice when we go out we do a disservice when we go out we do a disservice when we go out publicly and we're like, "Hey, weight publicly and we're like, "Hey, weight publicly and we're like, "Hey, weight loss and sleep. You got to sleep so that loss and sleep. You got to sleep so that loss and sleep. You got to sleep so that you can lose weight." Again, we're you can lose weight." Again, we're you can lose weight." Again, we're leaving the pmenopause and menopausal leaving the pmenopause and menopausal leaving the pmenopause and menopausal woman out of the conversation. She's woman out of the conversation. She's woman out of the conversation. She's trying. She's tossing and turning trying trying. She's tossing and turning trying trying. She's tossing and turning trying to sleep, but she can't because she lost to sleep, but she can't because she lost to sleep, but she can't because she lost progesterone and progesterone was that progesterone and progesterone was that progesterone and progesterone was that hormone that helped her get into that hormone that helped her get into that hormone that helped her get into that restful sleep. So again, we have to come restful sleep. So again, we have to come restful sleep. So again, we have to come up with another set of hacks, another up with another set of hacks, another up with another set of hacks, another set of tools for her that are going to set of tools for her that are going to set of tools for her that are going to be different than a younger woman or be different than a younger woman or be different than a younger woman or even a man. But yeah, I mean, you burn even a man. But yeah, I mean, you burn even a man. But yeah, I mean, you burn fat when you sleep. Your brain fat when you sleep. Your brain fat when you sleep. Your brain detoxifies when you sleep. You detoxifies when you sleep. You detoxifies when you sleep. You reorganize information when you sleep. reorganize information when you sleep. reorganize information when you sleep. Your all your organ systems will repair. Your all your organ systems will repair. Your all your organ systems will repair. Your liver dumps blood sugar when you Your liver dumps blood sugar when you Your liver dumps blood sugar when you sleep. There's so much magic to sleep. sleep. There's so much magic to sleep. sleep. There's so much magic to sleep. We just got to help that woman fall We just got to help that woman fall We just got to help that woman fall asleep. Okay. So, first of all, we don't asleep. Okay. So, first of all, we don't asleep. Okay. So, first of all, we don't want women who used to be able to sleep want women who used to be able to sleep want women who used to be able to sleep well and now are struggling to sleep. We well and now are struggling to sleep. We well and now are struggling to sleep. We don't want them to feel bad. And I think don't want them to feel bad. And I think don't want them to feel bad. And I think what you've just said is is really quite what you've just said is is really quite what you've just said is is really quite empowering because it's like, no, no, empowering because it's like, no, no, empowering because it's like, no, no, no. no. no. >> Yes, you used to sleep well in your 20s >> Yes, you used to sleep well in your 20s >> Yes, you used to sleep well in your 20s and 30s, but there may be a hormonal and 30s, but there may be a hormonal and 30s, but there may be a hormonal reason reason reason >> why you're not sleeping as well in your >> why you're not sleeping as well in your >> why you're not sleeping as well in your 40s. 40s. 40s. >> That's right. >> That's right. >> That's right. >> But what are they meant to do? I mean, >> But what are they meant to do? I mean, >> But what are they meant to do? I mean, you say we need some different hacks. you say we need some different hacks. you say we need some different hacks. What are some of your top tips then for What are some of your top tips then for What are some of your top tips then for women to to get better sleep? It's a women to to get better sleep? It's a women to to get better sleep? It's a great It's a great question. So, I think great It's a great question. So, I think great It's a great question. So, I think we have to reset us ourselves to the we have to reset us ourselves to the we have to reset us ourselves to the circadian rhythm. So, I'm a real big fan circadian rhythm. So, I'm a real big fan circadian rhythm. So, I'm a real big fan of women getting up close to sunrise. of women getting up close to sunrise. of women getting up close to sunrise. So, you're seeing that red light, even So, you're seeing that red light, even So, you're seeing that red light, even just if you could get outside, if you if just if you could get outside, if you if just if you could get outside, if you if it's a sunny day, and just sort of get it's a sunny day, and just sort of get it's a sunny day, and just sort of get that red hue. What it will do is it will that red hue. What it will do is it will that red hue. What it will do is it will turn melatonin off, which is the hormone turn melatonin off, which is the hormone turn melatonin off, which is the hormone that helps us sleep. And it starts your that helps us sleep. And it starts your that helps us sleep. And it starts your circadian rhythm. It will bring you back circadian rhythm. It will bring you back circadian rhythm. It will bring you back into a more insulin sensitive place. And into a more insulin sensitive place. And into a more insulin sensitive place. And then about an hour after you get up, then about an hour after you get up, then about an hour after you get up, you're going to get some cortisol you're going to get some cortisol you're going to get some cortisol because your eyes registered light, that because your eyes registered light, that because your eyes registered light, that red morning light. red morning light. red morning light. >> And so once cortisol kicks in, about an >> And so once cortisol kicks in, about an >> And so once cortisol kicks in, about an hour later, go move your body. So you hour later, go move your body. So you hour later, go move your body. So you got to get up and walk. You got to get got to get up and walk. You got to get got to get up and walk. You got to get up and work out so that you can use that up and work out so that you can use that up and work out so that you can use that cortisol, not store that cortisol. Then cortisol, not store that cortisol. Then cortisol, not store that cortisol. Then the second thing I think that women have the second thing I think that women have the second thing I think that women have to do is just I mean these are little to do is just I mean these are little to do is just I mean these are little simple things that you can build into simple things that you can build into simple things that you can build into your lifestyle. You got to go out in the your lifestyle. You got to go out in the your lifestyle. You got to go out in the sun midday without sunglasses on and let sun midday without sunglasses on and let sun midday without sunglasses on and let the receptors in your eyes see the the receptors in your eyes see the the receptors in your eyes see the daytime. So we got to be able to see daytime. So we got to be able to see daytime. So we got to be able to see that it's midday and then at night when that it's midday and then at night when that it's midday and then at night when the sunset happens can you you know even the sunset happens can you you know even the sunset happens can you you know even sit in a chair and look out using light sit in a chair and look out using light sit in a chair and look out using light to really help train that circadian to really help train that circadian to really help train that circadian rhythm. Now the other thing I would say rhythm. Now the other thing I would say rhythm. Now the other thing I would say is for the permenopausal and menopausal is for the permenopausal and menopausal is for the permenopausal and menopausal woman timing a dinner is really really woman timing a dinner is really really woman timing a dinner is really really important. If you're eating dinner at in important. If you're eating dinner at in important. If you're eating dinner at in the dark when melatonin goes up you're the dark when melatonin goes up you're the dark when melatonin goes up you're going to be more insulin resistant. going to be more insulin resistant. going to be more insulin resistant. >> Yeah. >> Yeah. >> Yeah. >> And if you go to bed when you are in >> And if you go to bed when you are in >> And if you go to bed when you are in that as your body is digesting food you that as your body is digesting food you that as your body is digesting food you are not going to sleep as well. I mean, are not going to sleep as well. I mean, are not going to sleep as well. I mean, I can tell you I've time I've looked at I can tell you I've time I've looked at I can tell you I've time I've looked at it on on my Aura ring over and over it on on my Aura ring over and over it on on my Aura ring over and over again, like the minute I go to bed late, again, like the minute I go to bed late, again, like the minute I go to bed late, eat a late dinner and sleep, I don't get eat a late dinner and sleep, I don't get eat a late dinner and sleep, I don't get the same. So, we've got to go back to the same. So, we've got to go back to the same. So, we've got to go back to simple things that women might not be simple things that women might not be simple things that women might not be doing. And um the book, The Menopause doing. And um the book, The Menopause doing. And um the book, The Menopause Reset, I we reissued that with a sleep Reset, I we reissued that with a sleep Reset, I we reissued that with a sleep chapter. Oh, wow. chapter. Oh, wow. chapter. Oh, wow. >> And I just put all my sleep hacks in >> And I just put all my sleep hacks in >> And I just put all my sleep hacks in there. there. there. >> So, that for pmenopause and menopausal >> So, that for pmenopause and menopausal >> So, that for pmenopause and menopausal women, there's a lot like, you know, the women, there's a lot like, you know, the women, there's a lot like, you know, the keeping the room cold. That's really keeping the room cold. That's really keeping the room cold. That's really important because as estrogen goes down, important because as estrogen goes down, important because as estrogen goes down, you're you're it signals to turn up the you're you're it signals to turn up the you're you're it signals to turn up the heat in in your brain. heat in in your brain. heat in in your brain. >> Um, weighted blankets become really >> Um, weighted blankets become really >> Um, weighted blankets become really helpful for pmenopause and menopausal helpful for pmenopause and menopausal helpful for pmenopause and menopausal women. Like there's a whole sleep women. Like there's a whole sleep women. Like there's a whole sleep strategy. strategy. strategy. >> What's the evolutionary case for a >> What's the evolutionary case for a >> What's the evolutionary case for a weighted blanket? weighted blanket? weighted blanket? >> Yeah, I I think I I had a really >> Yeah, I I think I I had a really >> Yeah, I I think I I had a really interesting discussion with a woman interesting discussion with a woman interesting discussion with a woman who's a sleep expert and we came up with who's a sleep expert and we came up with who's a sleep expert and we came up with this thought. Now, I have no proof, but this thought. Now, I have no proof, but this thought. Now, I have no proof, but we are so primally driven. we are so primally driven. we are so primally driven. What happened in the cave person day? We What happened in the cave person day? We What happened in the cave person day? We used cow hide or animal hide used cow hide or animal hide used cow hide or animal hide >> on top of us to sleep and we slept on a >> on top of us to sleep and we slept on a >> on top of us to sleep and we slept on a cold ground. We didn't have mattresses. cold ground. We didn't have mattresses. cold ground. We didn't have mattresses. >> So our body is primed for when it gets >> So our body is primed for when it gets >> So our body is primed for when it gets cold all of a sudden we get into more of cold all of a sudden we get into more of cold all of a sudden we get into more of a parasympathetic state. When you have a a parasympathetic state. When you have a a parasympathetic state. When you have a heavy blanket on you again same thing heavy blanket on you again same thing heavy blanket on you again same thing going more into parasympathetic. Now, if going more into parasympathetic. Now, if going more into parasympathetic. Now, if you go back to what uh progesterone did, you go back to what uh progesterone did, you go back to what uh progesterone did, progesterone helped you access that progesterone helped you access that progesterone helped you access that calming part of your nervous system. So, calming part of your nervous system. So, calming part of your nervous system. So, now she's gone or going away. So, when now she's gone or going away. So, when now she's gone or going away. So, when you get in bed, we got to do everything you get in bed, we got to do everything you get in bed, we got to do everything we can to activate that parasympathetic we can to activate that parasympathetic we can to activate that parasympathetic system. And that's where a cold system. And that's where a cold system. And that's where a cold mattress, a dark room, a a weighted mattress, a dark room, a a weighted mattress, a dark room, a a weighted blanket, all of those things now start blanket, all of those things now start blanket, all of those things now start to prime your parasympathetic nervous to prime your parasympathetic nervous to prime your parasympathetic nervous system. Yeah. I mean, I've also seen so system. Yeah. I mean, I've also seen so system. Yeah. I mean, I've also seen so many patients do well with weighted many patients do well with weighted many patients do well with weighted blankets. So many kids blankets. So many kids blankets. So many kids >> Oh, yeah. >> Oh, yeah. >> Oh, yeah. >> do really well. And it's really >> do really well. And it's really >> do really well. And it's really interesting to hear interesting to hear interesting to hear >> that potential evolutionary perspective. >> that potential evolutionary perspective. >> that potential evolutionary perspective. It sort of makes sense, doesn't it? Why It sort of makes sense, doesn't it? Why It sort of makes sense, doesn't it? Why why you know, why would it not be the why you know, why would it not be the why you know, why would it not be the case? case? case? >> Yeah. >> Yeah. >> Yeah. >> The other thing I'm I'm hearing as >> The other thing I'm I'm hearing as >> The other thing I'm I'm hearing as you're talking, Mindy, is this idea you're talking, Mindy, is this idea you're talking, Mindy, is this idea that, that, that, >> you know, let let's let's be honest that >> you know, let let's let's be honest that >> you know, let let's let's be honest that modern world is tough. modern world is tough. modern world is tough. >> Oh, yeah. you know stuff for many of us >> Oh, yeah. you know stuff for many of us >> Oh, yeah. you know stuff for many of us particularly for women who I think often particularly for women who I think often particularly for women who I think often are bearing the brunt of are bearing the brunt of are bearing the brunt of >> all kinds of pressures work pressures >> all kinds of pressures work pressures >> all kinds of pressures work pressures still potentially there's a pressure to still potentially there's a pressure to still potentially there's a pressure to look after everyone at home elderly look after everyone at home elderly look after everyone at home elderly parents whatever it might be parents whatever it might be parents whatever it might be >> and it sounds as though what you're >> and it sounds as though what you're >> and it sounds as though what you're saying or one way of interpreting it is saying or one way of interpreting it is saying or one way of interpreting it is that that that >> you know what you can get away with it >> you know what you can get away with it >> you know what you can get away with it in your 20s and 30s right you can get in your 20s and 30s right you can get in your 20s and 30s right you can get away with it and your hormones are away with it and your hormones are away with it and your hormones are probably helping you in some way. But probably helping you in some way. But probably helping you in some way. But those changes or those lifestyle those changes or those lifestyle those changes or those lifestyle behaviors that you're not paying behaviors that you're not paying behaviors that you're not paying attention to, that you're currently attention to, that you're currently attention to, that you're currently getting away with, as you go into the getting away with, as you go into the getting away with, as you go into the permenopausal years, you're probably not permenopausal years, you're probably not permenopausal years, you're probably not going to get away with them anymore. going to get away with them anymore. going to get away with them anymore. >> It's exactly it. So, when you eat >> It's exactly it. So, when you eat >> It's exactly it. So, when you eat something sweet, what's happening is something sweet, what's happening is something sweet, what's happening is you're getting a dopamine release in you're getting a dopamine release in you're getting a dopamine release in your brain. There's a pleasure hormone your brain. There's a pleasure hormone your brain. There's a pleasure hormone molecule that gets released in your molecule that gets released in your molecule that gets released in your brain, brain, brain, >> and that pleasure can feel like energy. >> and that pleasure can feel like energy. >> and that pleasure can feel like energy. You feel perked up. You feel like, "Wow, You feel perked up. You feel like, "Wow, You feel perked up. You feel like, "Wow, I feel awake." That's not energy. That's I feel awake." That's not energy. That's I feel awake." That's not energy. That's dopamine. On the inside, in your dopamine. On the inside, in your dopamine. On the inside, in your mitochondria, mitochondria, mitochondria, >> the ability for your body to make energy >> the ability for your body to make energy >> the ability for your body to make energy is getting reduced. You're getting less is getting reduced. You're getting less is getting reduced. You're getting less and less good at making energy. Yet, you and less good at making energy. Yet, you and less good at making energy. Yet, you might think, "Oh my god, I need more and might think, "Oh my god, I need more and might think, "Oh my god, I need more and more sugar to wake myself up, more and more sugar to wake myself up, more and more sugar to wake myself up, more and more caffeine." And so, you have this more caffeine." And so, you have this more caffeine." And so, you have this impression of like the dopamine rush and impression of like the dopamine rush and impression of like the dopamine rush and then on the inside things are breaking then on the inside things are breaking then on the inside things are breaking down. If you actually want to allow your down. If you actually want to allow your down. If you actually want to allow your body to make energy like it was always body to make energy like it was always body to make energy like it was always supposed to make it, which is supposed to make it, which is supposed to make it, which is efficiently, beautifully, easily, you efficiently, beautifully, easily, you efficiently, beautifully, easily, you have to reduce the glucose spikes and have to reduce the glucose spikes and have to reduce the glucose spikes and you have to work with your mitochondria. you have to work with your mitochondria. you have to work with your mitochondria. Your mitochondria just want you to have Your mitochondria just want you to have Your mitochondria just want you to have a great time. They just want to give you a great time. They just want to give you a great time. They just want to give you all the energy in the world. So, we need all the energy in the world. So, we need all the energy in the world. So, we need to work with them because they're so to work with them because they're so to work with them because they're so powerful. And when you study your powerful. And when you study your powerful. And when you study your glucose levels, you give them back that glucose levels, you give them back that glucose levels, you give them back that power to give you the energy that you power to give you the energy that you power to give you the energy that you really want. And what's cool about the really want. And what's cool about the really want. And what's cool about the hacks as well is that I'm not asking you hacks as well is that I'm not asking you hacks as well is that I'm not asking you to never eat sugar ever again. I'm to never eat sugar ever again. I'm to never eat sugar ever again. I'm teaching you how to eat it in a way that teaching you how to eat it in a way that teaching you how to eat it in a way that gives you all the pleasure, all the gives you all the pleasure, all the gives you all the pleasure, all the dopamine, but with less impact on your dopamine, but with less impact on your dopamine, but with less impact on your glycation, on your mitochondria, and on glycation, on your mitochondria, and on glycation, on your mitochondria, and on your health. That's why it's so your health. That's why it's so your health. That's why it's so powerful. powerful. powerful. >> We're going to get to some of those >> We're going to get to some of those >> We're going to get to some of those really, really shortly. Okay. So, super really, really shortly. Okay. So, super really, really shortly. Okay. So, super clear on mitochondria. Uh insulin. clear on mitochondria. Uh insulin. clear on mitochondria. Uh insulin. >> Yeah. So, your body knows that glucose >> Yeah. So, your body knows that glucose >> Yeah. So, your body knows that glucose spikes are not good for it and it's spikes are not good for it and it's spikes are not good for it and it's trying to reduce the glycation and the trying to reduce the glycation and the trying to reduce the glycation and the mitochondrial overload and it has one mitochondrial overload and it has one mitochondrial overload and it has one little tool that it uses. Your pancreas little tool that it uses. Your pancreas little tool that it uses. Your pancreas releases insulin into your body when a releases insulin into your body when a releases insulin into your body when a glucose spike is happening. And insulin glucose spike is happening. And insulin glucose spike is happening. And insulin is amazing. Her job is to take excess is amazing. Her job is to take excess is amazing. Her job is to take excess glucose out of the circulation and to glucose out of the circulation and to glucose out of the circulation and to store it away store it away store it away >> in places where it can no longer do >> in places where it can no longer do >> in places where it can no longer do harm. And insulin stores glucose away in harm. And insulin stores glucose away in harm. And insulin stores glucose away in your muscles, in your liver, and also in your muscles, in your liver, and also in your muscles, in your liver, and also in your fat cells. And that's one of the your fat cells. And that's one of the your fat cells. And that's one of the ways that we gain weight or fat on our ways that we gain weight or fat on our ways that we gain weight or fat on our body is by our body putting glucose away body is by our body putting glucose away body is by our body putting glucose away into our fat cells. Now, the problem is into our fat cells. Now, the problem is into our fat cells. Now, the problem is too much insulin over time also has too much insulin over time also has too much insulin over time also has consequences. The most common one being consequences. The most common one being consequences. The most common one being insulin resistance and type 2 diabetes, insulin resistance and type 2 diabetes, insulin resistance and type 2 diabetes, but also something that's becoming more but also something that's becoming more but also something that's becoming more and more common in females, which is and more common in females, which is and more common in females, which is polycystic ovarian syndrome or fertility polycystic ovarian syndrome or fertility polycystic ovarian syndrome or fertility problems. The more insulin you have in a problems. The more insulin you have in a problems. The more insulin you have in a female body, the more your body is going female body, the more your body is going female body, the more your body is going to produce testosterone. That means in a to produce testosterone. That means in a to produce testosterone. That means in a female body, you're going to have this female body, you're going to have this female body, you're going to have this excess of male hormone. This leads to excess of male hormone. This leads to excess of male hormone. This leads to consequences. Missed periods, cystic consequences. Missed periods, cystic consequences. Missed periods, cystic ovaries, infertility, acne, balding, ovaries, infertility, acne, balding, ovaries, infertility, acne, balding, hair growth on the on the face, etc. hair growth on the on the face, etc. hair growth on the on the face, etc. >> Yeah. And often, and I'll just do a >> Yeah. And often, and I'll just do a >> Yeah. And often, and I'll just do a little PCOS sidebar here, often um the little PCOS sidebar here, often um the little PCOS sidebar here, often um the way that PCOS is treated is by giving way that PCOS is treated is by giving way that PCOS is treated is by giving females the birth control pill because females the birth control pill because females the birth control pill because the pill contains female hormones. And the pill contains female hormones. And the pill contains female hormones. And so when you ingest female hormones with so when you ingest female hormones with so when you ingest female hormones with the pill, you're kind of bringing back the pill, you're kind of bringing back the pill, you're kind of bringing back the balance between female and male the balance between female and male the balance between female and male hormones, but then when you stop the hormones, but then when you stop the hormones, but then when you stop the pill, if you haven't addressed the pill, if you haven't addressed the pill, if you haven't addressed the underlying issue, the problem is still underlying issue, the problem is still underlying issue, the problem is still there. And so you see many people who go there. And so you see many people who go there. And so you see many people who go off the pill because they want to have a off the pill because they want to have a off the pill because they want to have a baby, and then they stop the pill and baby, and then they stop the pill and baby, and then they stop the pill and they're like, "Oh my god, I don't have they're like, "Oh my god, I don't have they're like, "Oh my god, I don't have my period." my period." my period." >> Yeah. >> Yeah. >> Yeah. >> What's happening? I'm not ovulating. And >> What's happening? I'm not ovulating. And >> What's happening? I'm not ovulating. And that's often a sign of this excess that's often a sign of this excess that's often a sign of this excess insulin. And so that's why one of the insulin. And so that's why one of the insulin. And so that's why one of the most common things that I see in my most common things that I see in my most common things that I see in my readers is getting their period back. readers is getting their period back. readers is getting their period back. And in my pilot experiment for the And in my pilot experiment for the And in my pilot experiment for the glucose goddess method, three women who glucose goddess method, three women who glucose goddess method, three women who had been told they were never going to had been told they were never going to had been told they were never going to be able to have babies naturally got be able to have babies naturally got be able to have babies naturally got pregnant in those four weeks. pregnant in those four weeks. pregnant in those four weeks. >> Wow. It's really, really powerful that >> Wow. It's really, really powerful that >> Wow. It's really, really powerful that because again, it speaks to this idea. because again, it speaks to this idea. because again, it speaks to this idea. Are we treating symptoms Are we treating symptoms Are we treating symptoms or dealing with the root cause? And I've or dealing with the root cause? And I've or dealing with the root cause? And I've seen the picture you just uh illustrated seen the picture you just uh illustrated seen the picture you just uh illustrated there play out with so many women with there play out with so many women with there play out with so many women with PCOS in practice in the past. I really PCOS in practice in the past. I really PCOS in practice in the past. I really have. I've seen it so many times. And have. I've seen it so many times. And have. I've seen it so many times. And you know those symptoms you know those symptoms you know those symptoms I can think back to certain patients. I can think back to certain patients. I can think back to certain patients. They are so distressing for women. You They are so distressing for women. You They are so distressing for women. You know, yes, not being able to get know, yes, not being able to get know, yes, not being able to get pregnant, sure, that that is clearly a pregnant, sure, that that is clearly a pregnant, sure, that that is clearly a massive thing. But you know if you're a massive thing. But you know if you're a massive thing. But you know if you're a woman and you've got facial hair woman and you've got facial hair woman and you've got facial hair >> or you become >> or you become >> or you become >> or you're going bald or really thinning >> or you're going bald or really thinning >> or you're going bald or really thinning hair hair hair >> and one of my big frustrations in >> and one of my big frustrations in >> and one of my big frustrations in medicine is that we are not really medicine is that we are not really medicine is that we are not really taught to go for that root cause and I taught to go for that root cause and I taught to go for that root cause and I think again broadening out the lens on think again broadening out the lens on think again broadening out the lens on blood sugar. If I think about and you blood sugar. If I think about and you blood sugar. If I think about and you you do this in both books actually you do this in both books actually you do this in both books actually really well at the start about really well at the start about really well at the start about really clearly demonstrating why this really clearly demonstrating why this really clearly demonstrating why this book and this approach is relevant to book and this approach is relevant to book and this approach is relevant to all of us. You mentioned infertility, all of us. You mentioned infertility, all of us. You mentioned infertility, you mentioned PCOS, you mentioned you mentioned PCOS, you mentioned you mentioned PCOS, you mentioned menopausal symptoms, right? The menopausal symptoms, right? The menopausal symptoms, right? The menopause is something that is talked menopause is something that is talked menopause is something that is talked about a lot these days. It's one of the about a lot these days. It's one of the about a lot these days. It's one of the hot topics in health. And I understand hot topics in health. And I understand hot topics in health. And I understand why because for many years um nobody was why because for many years um nobody was why because for many years um nobody was talking about a talking about a talking about a >> lot of women don't feel it was taken >> lot of women don't feel it was taken >> lot of women don't feel it was taken seriously. A lot of women feel as though seriously. A lot of women feel as though seriously. A lot of women feel as though they were ignored by their doctors they were ignored by their doctors they were ignored by their doctors perhaps. perhaps. perhaps. >> But you're also showing how stabilizing >> But you're also showing how stabilizing >> But you're also showing how stabilizing your blood sugar can lead to an your blood sugar can lead to an your blood sugar can lead to an improvement in menopausal symptoms. improvement in menopausal symptoms. improvement in menopausal symptoms. Listen, the scientific studies are very Listen, the scientific studies are very Listen, the scientific studies are very clear. The more glucose spikes you have, clear. The more glucose spikes you have, clear. The more glucose spikes you have, the more insulin you have, the worse the more insulin you have, the worse the more insulin you have, the worse your menopause symptoms, whether it's your menopause symptoms, whether it's your menopause symptoms, whether it's hot flashes, insomnia, etc. Like your hot flashes, insomnia, etc. Like your hot flashes, insomnia, etc. Like your hormonal system cannot function properly hormonal system cannot function properly hormonal system cannot function properly if your glucose and your insulin are out if your glucose and your insulin are out if your glucose and your insulin are out of whack. It's just the hormonal access of whack. It's just the hormonal access of whack. It's just the hormonal access is not going to work if you're on a is not going to work if you're on a is not going to work if you're on a glucose roller coaster. And this is true glucose roller coaster. And this is true glucose roller coaster. And this is true for menopause symptoms, for PCOS, for for menopause symptoms, for PCOS, for for menopause symptoms, for PCOS, for PMS. So you know the premenstrual PMS. So you know the premenstrual PMS. So you know the premenstrual syndrome, endometriosis, fibroids, syndrome, endometriosis, fibroids, syndrome, endometriosis, fibroids, everything that's hormonally linked will everything that's hormonally linked will everything that's hormonally linked will get better when you study your glucose get better when you study your glucose get better when you study your glucose and insulin levels. It is truly the and insulin levels. It is truly the and insulin levels. It is truly the foundation of hormonal health is to have foundation of hormonal health is to have foundation of hormonal health is to have steady balanced blood sugar. steady balanced blood sugar. steady balanced blood sugar. >> Yeah, it's um it's pretty incredible. >> Yeah, it's um it's pretty incredible. >> Yeah, it's um it's pretty incredible. And I think I don't know how you view And I think I don't know how you view And I think I don't know how you view this, Jesse. this, Jesse. this, Jesse. When I would talk to patients about When I would talk to patients about When I would talk to patients about blood sugar roller coasters, I'd often blood sugar roller coasters, I'd often blood sugar roller coasters, I'd often draw them a graph. draw them a graph. draw them a graph. >> Yeah. you know, in a 10-minute >> Yeah. you know, in a 10-minute >> Yeah. you know, in a 10-minute consultation, I'd sit there and say, consultation, I'd sit there and say, consultation, I'd sit there and say, "Look, like I just grab a piece of "Look, like I just grab a piece of "Look, like I just grab a piece of paper, you know, and I'd literally draw paper, you know, and I'd literally draw paper, you know, and I'd literally draw it out and I explain at this time you're it out and I explain at this time you're it out and I explain at this time you're having this food, right? This is what's having this food, right? This is what's having this food, right? This is what's happened to your blood sugar." And then happened to your blood sugar." And then happened to your blood sugar." And then maybe two hours later after it's high, maybe two hours later after it's high, maybe two hours later after it's high, it's coming down. It's crashing. And it's coming down. It's crashing. And it's coming down. It's crashing. And sometimes if you've been doing this sometimes if you've been doing this sometimes if you've been doing this right, it will overshoot. And one thing right, it will overshoot. And one thing right, it will overshoot. And one thing I would often say is that I would often say is that I would often say is that >> this is not just a blood sugar problem >> this is not just a blood sugar problem >> this is not just a blood sugar problem at that point. It's also a hunger at that point. It's also a hunger at that point. It's also a hunger problem. problem. problem. >> It's also a stress on the body. Yep. >> It's also a stress on the body. Yep. >> It's also a stress on the body. Yep. Wonder if you can speak to that because Wonder if you can speak to that because Wonder if you can speak to that because I think that for me at least that really I think that for me at least that really I think that for me at least that really landed with patients. Your blood sugar landed with patients. Your blood sugar landed with patients. Your blood sugar falling rapidly is a stressor. falling rapidly is a stressor. falling rapidly is a stressor. >> Absolutely. So I actually just did a >> Absolutely. So I actually just did a >> Absolutely. So I actually just did a live with an amazing um woman Aviva Ram live with an amazing um woman Aviva Ram live with an amazing um woman Aviva Ram who's really specialized in this uh in who's really specialized in this uh in who's really specialized in this uh in glucose and stress adrenal sty. She glucose and stress adrenal sty. She glucose and stress adrenal sty. She explained that when your body is going explained that when your body is going explained that when your body is going through this glucose roller coaster, through this glucose roller coaster, through this glucose roller coaster, >> there is a certain amount of biological >> there is a certain amount of biological >> there is a certain amount of biological stress. stress. stress. >> Yeah. >> Yeah. >> Yeah. >> That happens as a consequence and that >> That happens as a consequence and that >> That happens as a consequence and that then impacts your your hormonal axis, then impacts your your hormonal axis, then impacts your your hormonal axis, your thyroid axis, your adrenal axis. your thyroid axis, your adrenal axis. your thyroid axis, your adrenal axis. And that stress in and of itself can And that stress in and of itself can And that stress in and of itself can then lead to other problems in your then lead to other problems in your then lead to other problems in your body, whether it's mental health body, whether it's mental health body, whether it's mental health disturbances, whether it's inflammation, disturbances, whether it's inflammation, disturbances, whether it's inflammation, whether it's hormonal problems. Because whether it's hormonal problems. Because whether it's hormonal problems. Because your body, like if you're stressed out, your body, like if you're stressed out, your body, like if you're stressed out, adrenals are stressed out, you're on a adrenals are stressed out, you're on a adrenals are stressed out, you're on a glucose roller coaster, your body glucose roller coaster, your body glucose roller coaster, your body doesn't think it's safe to conceive. So doesn't think it's safe to conceive. So doesn't think it's safe to conceive. So you have all these side effects of that you have all these side effects of that you have all these side effects of that stress, that biological stress that lead stress, that biological stress that lead stress, that biological stress that lead to downstream symptoms. And we need to to downstream symptoms. And we need to to downstream symptoms. And we need to look back at the fact that, yeah, that look back at the fact that, yeah, that look back at the fact that, yeah, that glucose roller coaster is causing stress glucose roller coaster is causing stress glucose roller coaster is causing stress on top of the inflammation and the on top of the inflammation and the on top of the inflammation and the glycation and the insulin release. glycation and the insulin release. glycation and the insulin release. Truly, I don't think there's a better Truly, I don't think there's a better Truly, I don't think there's a better place to start for your health. like it place to start for your health. like it place to start for your health. like it is truly the foundation. You cannot have is truly the foundation. You cannot have is truly the foundation. You cannot have a healthy body if you're on a glucose a healthy body if you're on a glucose a healthy body if you're on a glucose roller coaster. It's just not possible. roller coaster. It's just not possible. roller coaster. It's just not possible. You can manage maybe you can be a high You can manage maybe you can be a high You can manage maybe you can be a high functioning glucose roller coaster, but functioning glucose roller coaster, but functioning glucose roller coaster, but it's just it's just not going to work. it's just it's just not going to work. it's just it's just not going to work. You you need that baseline. I You you need that baseline. I You you need that baseline. I >> I love that there is there's a lot of >> I love that there is there's a lot of >> I love that there is there's a lot of people at the moment who are high people at the moment who are high people at the moment who are high functioning glucose roller coasters, functioning glucose roller coasters, functioning glucose roller coasters, right? right? right? >> I love it. I love it. >> I love it. I love it. >> I love it. I love it. >> Yeah. you walk around, you will see that >> Yeah. you walk around, you will see that >> Yeah. you walk around, you will see that and it it kind of will correlate with and it it kind of will correlate with and it it kind of will correlate with the 11:00 snack. Yes. the 11:00 snack. Yes. the 11:00 snack. Yes. >> The extra coffee that's needed, the bit >> The extra coffee that's needed, the bit >> The extra coffee that's needed, the bit of chocolate to keep you going, of chocolate to keep you going, of chocolate to keep you going, >> the after dinner sugar, you know, the >> the after dinner sugar, you know, the >> the after dinner sugar, you know, the just scrolling on Instagram to reduce just scrolling on Instagram to reduce just scrolling on Instagram to reduce your stress. Like there's so many of our your stress. Like there's so many of our your stress. Like there's so many of our habits that could be linked to trying to habits that could be linked to trying to habits that could be linked to trying to function on a glucose roller coaster. function on a glucose roller coaster. function on a glucose roller coaster. And also, most people don't know they're And also, most people don't know they're And also, most people don't know they're on a glucose roller coaster, so it's not on a glucose roller coaster, so it's not on a glucose roller coaster, so it's not their fault. They're trying their best. their fault. They're trying their best. their fault. They're trying their best. Yeah, Yeah, Yeah, >> they're trying to survive with all these >> they're trying to survive with all these >> they're trying to survive with all these symptoms, thinking the symptoms are symptoms, thinking the symptoms are symptoms, thinking the symptoms are normal, that if they can't handle them, normal, that if they can't handle them, normal, that if they can't handle them, they're weak or they don't have enough they're weak or they don't have enough they're weak or they don't have enough willpower or feeling ashamed or guilty. willpower or feeling ashamed or guilty. willpower or feeling ashamed or guilty. I want people to know that you can I want people to know that you can I want people to know that you can actually reduce those symptoms and they actually reduce those symptoms and they actually reduce those symptoms and they will go away. The first place to start will go away. The first place to start will go away. The first place to start is to steady your glucose levels and is to steady your glucose levels and is to steady your glucose levels and you'll have such a different experience you'll have such a different experience you'll have such a different experience of your life. Instead of feeling of your life. Instead of feeling of your life. Instead of feeling controlled by these impulses and these controlled by these impulses and these controlled by these impulses and these symptoms that you can't do anything symptoms that you can't do anything symptoms that you can't do anything about, you can become reconnected with about, you can become reconnected with about, you can become reconnected with your body, with yourself, and you know, your body, with yourself, and you know, your body, with yourself, and you know, you can partner with your mitochondria. you can partner with your mitochondria. you can partner with your mitochondria. I mean, it's just a much more it's a I mean, it's just a much more it's a I mean, it's just a much more it's a much nicer place to be. much nicer place to be. much nicer place to be. This stress response This stress response This stress response often leads to sweat as well. I've seen often leads to sweat as well. I've seen often leads to sweat as well. I've seen with patients and I know you write a with patients and I know you write a with patients and I know you write a little bit about this actually as well little bit about this actually as well little bit about this actually as well that that that >> because if your body's under stress, you >> because if your body's under stress, you >> because if your body's under stress, you know, that is one thing that may happen know, that is one thing that may happen know, that is one thing that may happen depending on who you are or what's going depending on who you are or what's going depending on who you are or what's going on in your life. You may get sweats or on in your life. You may get sweats or on in your life. You may get sweats or you know one of the common reasons I've you know one of the common reasons I've you know one of the common reasons I've seen that people struggle with sleep is seen that people struggle with sleep is seen that people struggle with sleep is they wake up like 3 hours or so after they wake up like 3 hours or so after they wake up like 3 hours or so after going to bed because they've had a sweet going to bed because they've had a sweet going to bed because they've had a sweet snack before they go to bed and the snack before they go to bed and the snack before they go to bed and the sugar goes up. sugar goes up. sugar goes up. >> Yeah. And the crash and you wake up with >> Yeah. And the crash and you wake up with >> Yeah. And the crash and you wake up with a pounding heart. a pounding heart. a pounding heart. >> Exactly. >> Exactly. >> Exactly. >> And you're, you know, sweaty and like >> And you're, you know, sweaty and like >> And you're, you know, sweaty and like whoa, what's going on? And that could be whoa, what's going on? And that could be whoa, what's going on? And that could be just because of a glucose crash in the just because of a glucose crash in the just because of a glucose crash in the middle of the night. middle of the night. middle of the night. >> Yeah. The solution to that is not the >> Yeah. The solution to that is not the >> Yeah. The solution to that is not the aura ring. It's not a sleeping pill. The aura ring. It's not a sleeping pill. The aura ring. It's not a sleeping pill. The solutions to that is stabilize your solutions to that is stabilize your solutions to that is stabilize your blood sugar because then if you're not blood sugar because then if you're not blood sugar because then if you're not getting that up and down at night, your getting that up and down at night, your getting that up and down at night, your sleep quality is going to be improved, sleep quality is going to be improved, sleep quality is going to be improved, right? right? right? >> Sleep much better. Yeah. Some recent >> Sleep much better. Yeah. Some recent >> Sleep much better. Yeah. Some recent studies are actually showing us that, studies are actually showing us that, studies are actually showing us that, you know, the steadier your glucose you know, the steadier your glucose you know, the steadier your glucose levels are, the more restful your sleep levels are, the more restful your sleep levels are, the more restful your sleep is going to be, the deeper your sleep is is going to be, the deeper your sleep is is going to be, the deeper your sleep is going to be. Glucose and sleep are like going to be. Glucose and sleep are like going to be. Glucose and sleep are like two peas in a pot. They're very two peas in a pot. They're very two peas in a pot. They're very connected. And then if you haven't slept connected. And then if you haven't slept connected. And then if you haven't slept well, you're more likely to think, I well, you're more likely to think, I well, you're more likely to think, I need sugar for energy, therefore need sugar for energy, therefore need sugar for energy, therefore creating another glucose roller coaster. creating another glucose roller coaster. creating another glucose roller coaster. So it can either be a virtuous cycle or So it can either be a virtuous cycle or So it can either be a virtuous cycle or it can be a vicious cycle. it can be a vicious cycle. it can be a vicious cycle. >> Yeah. And this is something again I >> Yeah. And this is something again I >> Yeah. And this is something again I think certainly my own experience of think certainly my own experience of think certainly my own experience of wearing a CGM has taught me really wearing a CGM has taught me really wearing a CGM has taught me really speaks to what you just said which is speaks to what you just said which is speaks to what you just said which is you can think you've had a good night's you can think you've had a good night's you can think you've had a good night's sleep. But some days you know you think sleep. But some days you know you think sleep. But some days you know you think I slept but I'm waking up I don't feel I slept but I'm waking up I don't feel I slept but I'm waking up I don't feel rested but I don't think I was up that rested but I don't think I was up that rested but I don't think I was up that much. And of course there's a million much. And of course there's a million much. And of course there's a million possible reasons confounding factors possible reasons confounding factors possible reasons confounding factors right? This is not right? This is not right? This is not >> me talking about this is not a >> me talking about this is not a >> me talking about this is not a scientific study. Right. You've just scientific study. Right. You've just scientific study. Right. You've just mentioned the scientific study. I'm just mentioned the scientific study. I'm just mentioned the scientific study. I'm just mentioning my end of one experience. But mentioning my end of one experience. But mentioning my end of one experience. But I have seen a strong correlation between I have seen a strong correlation between I have seen a strong correlation between when my sugar is stable in the evening when my sugar is stable in the evening when my sugar is stable in the evening and at night. and at night. and at night. >> I have more energy the next day even if >> I have more energy the next day even if >> I have more energy the next day even if I think I slept for the same amount of I think I slept for the same amount of I think I slept for the same amount of time. time. time. >> Absolutely. I've become sort of a sleep >> Absolutely. I've become sort of a sleep >> Absolutely. I've become sort of a sleep uh I I'm really interested in sleep uh I I'm really interested in sleep uh I I'm really interested in sleep these days and I have everything. I have these days and I have everything. I have these days and I have everything. I have like the cool room and the dark thing like the cool room and the dark thing like the cool room and the dark thing and the no noise and the pillow and and the no noise and the pillow and and the no noise and the pillow and everything. I just love sleeping. everything. I just love sleeping. everything. I just love sleeping. >> Yeah. >> Yeah. >> Yeah. You love stable blood sugars. You love stable blood sugars. You love stable blood sugars. >> Yes. >> Yes. >> Yes. >> And sleeping. >> And sleeping. >> And sleeping. >> I I love sleeping. Yeah, I do. Do you >> I I love sleeping. Yeah, I do. Do you >> I I love sleeping. Yeah, I do. Do you like sleeping? like sleeping? like sleeping? >> I love sleeping. >> I love sleeping. >> I love sleeping. >> Sleeping is the best. >> Sleeping is the best. >> Sleeping is the best. >> I love early nights. I love waking up >> I love early nights. I love waking up >> I love early nights. I love waking up feeling fresh and full of energy. feeling fresh and full of energy. feeling fresh and full of energy. >> It's beautiful, >> It's beautiful, >> It's beautiful, >> you know. >> you know. >> you know. >> It's so nice. >> It's so nice. >> It's so nice. >> Yeah. Let's talk about some more hacks. >> Yeah. Let's talk about some more hacks. >> Yeah. Let's talk about some more hacks. Okay. So, at the start of the Okay. So, at the start of the Okay. So, at the start of the conversation, you mentioned food order conversation, you mentioned food order conversation, you mentioned food order >> and I really hope people put that into >> and I really hope people put that into >> and I really hope people put that into practice straight away because the it practice straight away because the it practice straight away because the it can be transformative just switching a can be transformative just switching a can be transformative just switching a few things around. Yeah, few things around. Yeah, few things around. Yeah, >> vinegar. >> vinegar. >> vinegar. >> You want to talk about vinegar? Let's >> You want to talk about vinegar? Let's >> You want to talk about vinegar? Let's talk about vinegar. talk about vinegar. talk about vinegar. >> Love to talk about vinegar. I'd also >> Love to talk about vinegar. I'd also >> Love to talk about vinegar. I'd also love you to just drop in as well how love you to just drop in as well how love you to just drop in as well how certain cultures have had this within certain cultures have had this within certain cultures have had this within them as well. I think give us the modern them as well. I think give us the modern them as well. I think give us the modern science, but give us the ancient wisdom science, but give us the ancient wisdom science, but give us the ancient wisdom as well. as well. as well. >> Let's talk about the ancient wisdom >> Let's talk about the ancient wisdom >> Let's talk about the ancient wisdom first. So, for centuries, there are first. So, for centuries, there are first. So, for centuries, there are countries around the world where vinegar countries around the world where vinegar countries around the world where vinegar has been consumed. I mean, I'm French, has been consumed. I mean, I'm French, has been consumed. I mean, I'm French, right? In France, we have vinegaret on right? In France, we have vinegaret on right? In France, we have vinegaret on everything. or in Iran where making everything. or in Iran where making everything. or in Iran where making apple cider vinegar is sort of a apple cider vinegar is sort of a apple cider vinegar is sort of a tradition that people join in their home tradition that people join in their home tradition that people join in their home and they drink it every day. And in the and they drink it every day. And in the and they drink it every day. And in the 18th century, vinegar was even given as 18th century, vinegar was even given as 18th century, vinegar was even given as a tea to people with type 1 diabetes. a tea to people with type 1 diabetes. a tea to people with type 1 diabetes. And so we've known culturally for a And so we've known culturally for a And so we've known culturally for a while that this is a good thing to eat. while that this is a good thing to eat. while that this is a good thing to eat. But only recently, we've discovered But only recently, we've discovered But only recently, we've discovered actually how it works. And to be actually how it works. And to be actually how it works. And to be perfectly transparent, when I was when I perfectly transparent, when I was when I perfectly transparent, when I was when I first came across the vinegar stuff, I first came across the vinegar stuff, I first came across the vinegar stuff, I was like, "This must be a fad." Like I was like, "This must be a fad." Like I was like, "This must be a fad." Like I just I just didn't believe it. I was just I just didn't believe it. I was just I just didn't believe it. I was like, "This is another Instagram thing. like, "This is another Instagram thing. like, "This is another Instagram thing. I don't. But then I looked at the I don't. But then I looked at the I don't. But then I looked at the studies and they're actually incredible studies and they're actually incredible studies and they're actually incredible clinical trials showing the impact of clinical trials showing the impact of clinical trials showing the impact of vinegar on our glucose levels. So now vinegar on our glucose levels. So now vinegar on our glucose levels. So now I'm a big vinegar fan. So let me explain I'm a big vinegar fan. So let me explain I'm a big vinegar fan. So let me explain >> who funded that study. Was it big? Was >> who funded that study. Was it big? Was >> who funded that study. Was it big? Was it big vinegar? it big vinegar? it big vinegar? >> Big vinegar. No, >> Big vinegar. No, >> Big vinegar. No, >> no, actually legit scientists across the >> no, actually legit scientists across the >> no, actually legit scientists across the world in Brazil. Um they there was this world in Brazil. Um they there was this world in Brazil. Um they there was this one review study that was incredible. Um one review study that was incredible. Um one review study that was incredible. Um it's all linked on my website and book it's all linked on my website and book it's all linked on my website and book if you want to check it out. that the if you want to check it out. that the if you want to check it out. that the science showed that one tspoon of science showed that one tspoon of science showed that one tspoon of vinegar before a meal, so either as a vinegar before a meal, so either as a vinegar before a meal, so either as a dressing um or in a drink, it can be dressing um or in a drink, it can be dressing um or in a drink, it can be water, it can be tea, reduces the water, it can be tea, reduces the water, it can be tea, reduces the glucose spike of that meal by up to 30%. glucose spike of that meal by up to 30%. glucose spike of that meal by up to 30%. And reduces the insulin spike of that And reduces the insulin spike of that And reduces the insulin spike of that meal by up to 20%. meal by up to 20%. meal by up to 20%. without changing what you're eating without changing what you're eating without changing what you're eating afterwards. Simply by adding this afterwards. Simply by adding this afterwards. Simply by adding this vinegar at the beginning of your meal, vinegar at the beginning of your meal, vinegar at the beginning of your meal, you can see an impact in your glucose you can see an impact in your glucose you can see an impact in your glucose levels. Now, of course, you know, I levels. Now, of course, you know, I levels. Now, of course, you know, I don't want people to think, "Oh, it's a don't want people to think, "Oh, it's a don't want people to think, "Oh, it's a magic pill. I'm just going to change magic pill. I'm just going to change magic pill. I'm just going to change nothing and just do the vinegar." The nothing and just do the vinegar." The nothing and just do the vinegar." The vinegar is one of several tools that vinegar is one of several tools that vinegar is one of several tools that become very useful in your day-to-day become very useful in your day-to-day become very useful in your day-to-day life. What I recommend and in the life. What I recommend and in the life. What I recommend and in the glucose goddess method in week two, we glucose goddess method in week two, we glucose goddess method in week two, we go over vinegar. There's a whole week go over vinegar. There's a whole week go over vinegar. There's a whole week that I saw in the new book that I saw in the new book that I saw in the new book >> and there's all these beautiful recipes >> and there's all these beautiful recipes >> and there's all these beautiful recipes and I made it really fun and gorgeous and I made it really fun and gorgeous and I made it really fun and gorgeous because people are like vinegar like because people are like vinegar like because people are like vinegar like what drink vinegar? That sounds gross. what drink vinegar? That sounds gross. what drink vinegar? That sounds gross. Don't worry, I have a lot of delicious Don't worry, I have a lot of delicious Don't worry, I have a lot of delicious mocktails. mocktails. mocktails. >> Well, actually in the book there was >> Well, actually in the book there was >> Well, actually in the book there was there was this um there was this um there was this um the photography is gorgeous in the new the photography is gorgeous in the new the photography is gorgeous in the new book. It really is. And there was one book. It really is. And there was one book. It really is. And there was one image. I can't remember what it was. It image. I can't remember what it was. It image. I can't remember what it was. It was in the vinegar section where it was in the vinegar section where it was in the vinegar section where it almost looks as though you're in a bar almost looks as though you're in a bar almost looks as though you're in a bar having a cocktail, but actually it's having a cocktail, but actually it's having a cocktail, but actually it's vinegar, right? vinegar, right? vinegar, right? >> Yes. And I have I made all these really >> Yes. And I have I made all these really >> Yes. And I have I made all these really gorgeous, delicious vinegar mocktails gorgeous, delicious vinegar mocktails gorgeous, delicious vinegar mocktails because why not create a little, you because why not create a little, you because why not create a little, you know, special occasion, little ritual know, special occasion, little ritual know, special occasion, little ritual around having your vinegar once a day. around having your vinegar once a day. around having your vinegar once a day. Why not? Um, yeah, there's one, one of Why not? Um, yeah, there's one, one of Why not? Um, yeah, there's one, one of my favorite mocktails in the book is the my favorite mocktails in the book is the my favorite mocktails in the book is the mother apple spritzer. And I thought mother apple spritzer. And I thought mother apple spritzer. And I thought apple cider vinegar is the most commonly apple cider vinegar is the most commonly apple cider vinegar is the most commonly used vinegar, but you can use any of used vinegar, but you can use any of used vinegar, but you can use any of them. And I thought, hey, you know, we them. And I thought, hey, you know, we them. And I thought, hey, you know, we don't often think about apple cider don't often think about apple cider don't often think about apple cider vinegar's mother, which are apples. So, vinegar's mother, which are apples. So, vinegar's mother, which are apples. So, I wanted to make a mocktail that really, I wanted to make a mocktail that really, I wanted to make a mocktail that really, you know, helped apple shine. So, you know, helped apple shine. So, you know, helped apple shine. So, anyway, that's a sidebar. You'll find it anyway, that's a sidebar. You'll find it anyway, that's a sidebar. You'll find it in the book. It's gorgeous. Vinegar in the book. It's gorgeous. Vinegar in the book. It's gorgeous. Vinegar before a meal. Beautiful, simple impact before a meal. Beautiful, simple impact before a meal. Beautiful, simple impact on your glucose levels. There are even on your glucose levels. There are even on your glucose levels. There are even some pilot studies showing that by some pilot studies showing that by some pilot studies showing that by adding vinegar once a day, females with adding vinegar once a day, females with adding vinegar once a day, females with PCOS are able to reduce their PCOS are able to reduce their PCOS are able to reduce their testosterone without changing anything testosterone without changing anything testosterone without changing anything else about their diets. else about their diets. else about their diets. >> Yeah. I mean, this is profound. I mean, >> Yeah. I mean, this is profound. I mean, >> Yeah. I mean, this is profound. I mean, >> but isn't it crazy? >> but isn't it crazy? >> but isn't it crazy? >> It is. >> It is. >> It is. >> It's crazy. >> It's crazy. >> It's crazy. >> Well, what's crazy is that >> Well, what's crazy is that >> Well, what's crazy is that I mean, those numbers I mean, those numbers I mean, those numbers are frankly incredible, right? And are frankly incredible, right? And are frankly incredible, right? And what's also crazy is that this has been what's also crazy is that this has been what's also crazy is that this has been in cultures for a long time, for in cultures for a long time, for in cultures for a long time, for thousands of years. There's a lot of thousands of years. There's a lot of thousands of years. There's a lot of natural health proponents, natural health proponents, natural health proponents, naturopaths, um, nutritional therapists, naturopaths, um, nutritional therapists, naturopaths, um, nutritional therapists, you know, who for many years will have you know, who for many years will have you know, who for many years will have been recommending apple cider vinegar. been recommending apple cider vinegar. been recommending apple cider vinegar. They would have said, you know, if you They would have said, you know, if you They would have said, you know, if you have something, you know, have that to have something, you know, have that to have something, you know, have that to blunt your blood sugar response. So, I blunt your blood sugar response. So, I blunt your blood sugar response. So, I think there's been a lot of wisdom think there's been a lot of wisdom think there's been a lot of wisdom that's been out there. Perhaps, you that's been out there. Perhaps, you that's been out there. Perhaps, you know, the modern scientific method has know, the modern scientific method has know, the modern scientific method has only just kind of explained and given only just kind of explained and given only just kind of explained and given the credibility to some people who need the credibility to some people who need the credibility to some people who need that. that. that. >> I actually really appreciate knowing how >> I actually really appreciate knowing how >> I actually really appreciate knowing how it works and seeing the data. Um, it's it works and seeing the data. Um, it's it works and seeing the data. Um, it's easier for me to adopt a new habit if easier for me to adopt a new habit if easier for me to adopt a new habit if I'm able to see the scientific study I'm able to see the scientific study I'm able to see the scientific study showing like, hey, this worked. But showing like, hey, this worked. But showing like, hey, this worked. But there's also other things that we can't there's also other things that we can't there's also other things that we can't do a scientific study about that I'm do a scientific study about that I'm do a scientific study about that I'm still going to do. You know, I'm not still going to do. You know, I'm not still going to do. You know, I'm not going to wait for people to say, I don't going to wait for people to say, I don't going to wait for people to say, I don't know, having friends is important for know, having friends is important for know, having friends is important for your blood sugar for me to do it. I your blood sugar for me to do it. I your blood sugar for me to do it. I mean, it makes sense that if you're mean, it makes sense that if you're mean, it makes sense that if you're happy, relaxed, emotionally connected, happy, relaxed, emotionally connected, happy, relaxed, emotionally connected, your blood sugar is going to be better, your blood sugar is going to be better, your blood sugar is going to be better, but I'm not going to wait for that but I'm not going to wait for that but I'm not going to wait for that study. study. study. >> Let's talk about vinegar, then. So, what >> Let's talk about vinegar, then. So, what >> Let's talk about vinegar, then. So, what does that practically look like? So, does that practically look like? So, does that practically look like? So, let's say someone's going to have their let's say someone's going to have their let's say someone's going to have their lunch, right? And they're it's a work lunch, right? And they're it's a work lunch, right? And they're it's a work do, right? So, they can't really change do, right? So, they can't really change do, right? So, they can't really change too much about the content of what's in too much about the content of what's in too much about the content of what's in that lunch, but they're concerned that lunch, but they're concerned that lunch, but they're concerned >> based on what they've heard that it may >> based on what they've heard that it may >> based on what they've heard that it may spike their blood sugar and it may cause spike their blood sugar and it may cause spike their blood sugar and it may cause them a 3 p.m. crash, needing more sugar them a 3 p.m. crash, needing more sugar them a 3 p.m. crash, needing more sugar and more coffee. Right. and more coffee. Right. and more coffee. Right. >> So, they've now heard about vinegar. So, >> So, they've now heard about vinegar. So, >> So, they've now heard about vinegar. So, let's say their lunch meal is at 100 let's say their lunch meal is at 100 let's say their lunch meal is at 100 p.m. Yeah. Right. Let's, you know, talk p.m. Yeah. Right. Let's, you know, talk p.m. Yeah. Right. Let's, you know, talk us through what you want them to do or us through what you want them to do or us through what you want them to do or at least consider doing with vinegar to at least consider doing with vinegar to at least consider doing with vinegar to blunt their sugar response. blunt their sugar response. blunt their sugar response. >> Before I answer that, I will say I also >> Before I answer that, I will say I also >> Before I answer that, I will say I also am often caught saying that you should am often caught saying that you should am often caught saying that you should only do the hacks when it's easy. So, if only do the hacks when it's easy. So, if only do the hacks when it's easy. So, if it's too stressful to organize a vinegar it's too stressful to organize a vinegar it's too stressful to organize a vinegar drink, drink, drink, >> don't do it. It's okay. But if you have >> don't do it. It's okay. But if you have >> don't do it. It's okay. But if you have vinegar accessible, let's say your lunch vinegar accessible, let's say your lunch vinegar accessible, let's say your lunch is at 1 pm, I want you at 12:45 to go is at 1 pm, I want you at 12:45 to go is at 1 pm, I want you at 12:45 to go grab a tall glass of water. I could grab a tall glass of water. I could grab a tall glass of water. I could demonstrate. I even have sparkling water demonstrate. I even have sparkling water demonstrate. I even have sparkling water here. A tall glass of water. Sparkling here. A tall glass of water. Sparkling here. A tall glass of water. Sparkling water. Any water, tea, whatever. 1 tbsp water. Any water, tea, whatever. 1 tbsp water. Any water, tea, whatever. 1 tbsp of vinegar in it. It can be apple cider of vinegar in it. It can be apple cider of vinegar in it. It can be apple cider vinegar. It can be white wine vinegar. vinegar. It can be white wine vinegar. vinegar. It can be white wine vinegar. It can be cherry vinegar. Whatever. Just It can be cherry vinegar. Whatever. Just It can be cherry vinegar. Whatever. Just avoid the very syrupy balsamic glaze avoid the very syrupy balsamic glaze avoid the very syrupy balsamic glaze vinegar cuz that's more sugar than it is vinegar cuz that's more sugar than it is vinegar cuz that's more sugar than it is vinegar. And then um you just drink it. vinegar. And then um you just drink it. vinegar. And then um you just drink it. So you can have it with a straw if you So you can have it with a straw if you So you can have it with a straw if you want to be extra cautious of protecting want to be extra cautious of protecting want to be extra cautious of protecting your teeth's enamel, but once it's your teeth's enamel, but once it's your teeth's enamel, but once it's diluted, it's usually fine. And then um diluted, it's usually fine. And then um diluted, it's usually fine. And then um you just go have your lunch. That's you just go have your lunch. That's you just go have your lunch. That's about it. The ideal timing is to have about it. The ideal timing is to have about it. The ideal timing is to have this 10 minutes before you start eating, this 10 minutes before you start eating, this 10 minutes before you start eating, but you can also have it during or after but you can also have it during or after but you can also have it during or after the meal and it will also have an the meal and it will also have an the meal and it will also have an impact. impact. impact. >> Yeah. I I love the way you just make it >> Yeah. I I love the way you just make it >> Yeah. I I love the way you just make it so practical that ideally it's 10 so practical that ideally it's 10 so practical that ideally it's 10 minutes, right? But hey, if it's 15 minutes, right? But hey, if it's 15 minutes, right? But hey, if it's 15 minutes before or 5 minutes before or minutes before or 5 minutes before or minutes before or 5 minutes before or during or after, you're still going to during or after, you're still going to during or after, you're still going to get get get >> a benefit. And I think that's so >> a benefit. And I think that's so >> a benefit. And I think that's so important because one thing I've important because one thing I've important because one thing I've experienced from trying to write books experienced from trying to write books experienced from trying to write books or trying to give uh information to or trying to give uh information to or trying to give uh information to people to try and improve their lives is people to try and improve their lives is people to try and improve their lives is that sometimes it's it's it's taken very that sometimes it's it's it's taken very that sometimes it's it's it's taken very literally. Oh, you said 15 minutes and literally. Oh, you said 15 minutes and literally. Oh, you said 15 minutes and then that could create a stress that oh then that could create a stress that oh then that could create a stress that oh man it's 12:46. She told me to have it man it's 12:46. She told me to have it man it's 12:46. She told me to have it at 12:45. I missed it. But it's not at 12:45. I missed it. But it's not at 12:45. I missed it. But it's not that. And I think that wider point as that. And I think that wider point as that. And I think that wider point as well is really really important that hey well is really really important that hey well is really really important that hey listen if you don't have vinegar around listen if you don't have vinegar around listen if you don't have vinegar around don't worry about it. It's when you can don't worry about it. It's when you can don't worry about it. It's when you can do them. do them. do them. >> Some Sundays I wake up and I want >> Some Sundays I wake up and I want >> Some Sundays I wake up and I want chocolate ice cream for breakfast and chocolate ice cream for breakfast and chocolate ice cream for breakfast and I'll just have it. No vinegar before, no I'll just have it. No vinegar before, no I'll just have it. No vinegar before, no veggies before, whatever. I'll just eat veggies before, whatever. I'll just eat veggies before, whatever. I'll just eat the ice cream that I want to eat. Like the ice cream that I want to eat. Like the ice cream that I want to eat. Like what I want people to take away from all what I want people to take away from all what I want people to take away from all this is the science of the glucose this is the science of the glucose this is the science of the glucose hacks. But then doing the hacks and also hacks. But then doing the hacks and also hacks. But then doing the hacks and also not doing the hacks are both part of not doing the hacks are both part of not doing the hacks are both part of this new revolution you're using on your this new revolution you're using on your this new revolution you're using on your body and you're helping your health body and you're helping your health body and you're helping your health with. So it's not a diet. It's not with. So it's not a diet. It's not with. So it's not a diet. It's not restrictive. Just use it. Use the hacks restrictive. Just use it. Use the hacks restrictive. Just use it. Use the hacks when you can and the rest of the time when you can and the rest of the time when you can and the rest of the time live your life. Just by using one hack live your life. Just by using one hack live your life. Just by using one hack for, you know, once in a month is for, you know, once in a month is for, you know, once in a month is already better than not using it. already better than not using it. already better than not using it. >> Yeah. How often do you have chocolate >> Yeah. How often do you have chocolate >> Yeah. How often do you have chocolate ice cream on a Sunday morning? ice cream on a Sunday morning? ice cream on a Sunday morning? >> Last time I think it was probably 6 >> Last time I think it was probably 6 >> Last time I think it was probably 6 months ago. months ago. months ago. >> Six months ago. >> Six months ago. >> Six months ago. >> Yeah. Yeah. It doesn't really happen >> Yeah. Yeah. It doesn't really happen >> Yeah. Yeah. It doesn't really happen very often, but you know, it has very often, but you know, it has very often, but you know, it has happened and I want people to know that happened and I want people to know that happened and I want people to know that when I want to, I do. when I want to, I do. when I want to, I do. >> Yeah. No, I love that. I never thought >> Yeah. No, I love that. I never thought >> Yeah. No, I love that. I never thought I'd be talking to the glucose goddess I'd be talking to the glucose goddess I'd be talking to the glucose goddess talking about having chocolate ice cream talking about having chocolate ice cream talking about having chocolate ice cream on a Sunday morning, but I love that. I on a Sunday morning, but I love that. I on a Sunday morning, but I love that. I think people are going to really love think people are going to really love think people are going to really love that image. that image. that image. >> People have a misconception about me. >> People have a misconception about me. >> People have a misconception about me. They think that I never eat sugar and I They think that I never eat sugar and I They think that I never eat sugar and I never eat starches. I'm actually a huge never eat starches. I'm actually a huge never eat starches. I'm actually a huge sugar fan. I love sugar. I love pasta. I sugar fan. I love sugar. I love pasta. I sugar fan. I love sugar. I love pasta. I probably eat sugar every single day. So, probably eat sugar every single day. So, probably eat sugar every single day. So, I'm not here to tell you to never eat I'm not here to tell you to never eat I'm not here to tell you to never eat eat it again. I'm not here to demonize eat it again. I'm not here to demonize eat it again. I'm not here to demonize it. I'm here to tell you, let's eat it it. I'm here to tell you, let's eat it it. I'm here to tell you, let's eat it maximum pleasure, minimal impact on our maximum pleasure, minimal impact on our maximum pleasure, minimal impact on our body. Because I don't want people to body. Because I don't want people to body. Because I don't want people to suffer. I don't want people to get suffer. I don't want people to get suffer. I don't want people to get diabetes. I want people to put diabetes diabetes. I want people to put diabetes diabetes. I want people to put diabetes into remission. I want people to get into remission. I want people to get into remission. I want people to get their period back. I want their mental their period back. I want their mental their period back. I want their mental health to be better, their skin to be health to be better, their skin to be health to be better, their skin to be clearer, to sleep better, etc. But also, clearer, to sleep better, etc. But also, clearer, to sleep better, etc. But also, the cool thing about this science is the cool thing about this science is the cool thing about this science is that it it allows us to do all that that it it allows us to do all that that it it allows us to do all that without giving up any of the foods that without giving up any of the foods that without giving up any of the foods that we love. we love. we love. >> And that's so beautiful. And that's why >> And that's so beautiful. And that's why >> And that's so beautiful. And that's why in the Glucose Goddess Method, the the in the Glucose Goddess Method, the the in the Glucose Goddess Method, the the new book, new book, new book, >> I teach you every week to put a hack in >> I teach you every week to put a hack in >> I teach you every week to put a hack in place in your life like a gentle giant. place in your life like a gentle giant. place in your life like a gentle giant. And the rest of the time you do whatever And the rest of the time you do whatever And the rest of the time you do whatever you want. There's no restrictions at you want. There's no restrictions at you want. There's no restrictions at all. And it's incredibly powerful as you all. And it's incredibly powerful as you all. And it's incredibly powerful as you see from the results. see from the results. see from the results. What I think so clever about it is that What I think so clever about it is that What I think so clever about it is that by making it feel by making it feel by making it feel >> achievable, it becomes very inclusive. People want it becomes very inclusive. People want to follow you. People want to do it to follow you. People want to do it to follow you. People want to do it >> and they're going to feel so much better >> and they're going to feel so much better >> and they're going to feel so much better so quickly that it will lead to what I so quickly that it will lead to what I so quickly that it will lead to what I call a ripple effect. That that one call a ripple effect. That that one call a ripple effect. That that one change is going to lead to a barrage of change is going to lead to a barrage of change is going to lead to a barrage of other positive changes. Right? So, let's other positive changes. Right? So, let's other positive changes. Right? So, let's say I know we can and we're going to say I know we can and we're going to say I know we can and we're going to talk about movement in relation to blood talk about movement in relation to blood talk about movement in relation to blood sugar, but let's say just generalized sugar, but let's say just generalized sugar, but let's say just generalized movement. We know that moving more is movement. We know that moving more is movement. We know that moving more is typically a good thing and many of us typically a good thing and many of us typically a good thing and many of us are not moving enough, right? But a lot are not moving enough, right? But a lot are not moving enough, right? But a lot of the time people are not moving enough of the time people are not moving enough of the time people are not moving enough is because they feel rubbish and they're is because they feel rubbish and they're is because they feel rubbish and they're tired and they're sluggish. They've got tired and they're sluggish. They've got tired and they're sluggish. They've got no energy. So, they're like, I can't be no energy. So, they're like, I can't be no energy. So, they're like, I can't be bother going to the gym. I can't be bother going to the gym. I can't be bother going to the gym. I can't be bothered going for a walk. Stabilize bothered going for a walk. Stabilize bothered going for a walk. Stabilize your blood sugars with these very gentle your blood sugars with these very gentle your blood sugars with these very gentle hacks. You're going to have more energy. hacks. You're going to have more energy. hacks. You're going to have more energy. Your memor is going to be better. your Your memor is going to be better. your Your memor is going to be better. your brain's going to function more clearly brain's going to function more clearly brain's going to function more clearly and then you're naturally going to and then you're naturally going to and then you're naturally going to actually move your body more, right? So, actually move your body more, right? So, actually move your body more, right? So, you must I'm sure you've had that you must I'm sure you've had that you must I'm sure you've had that experience from people in your experience from people in your experience from people in your community. community. community. >> Absolutely. And I think the the issue >> Absolutely. And I think the the issue >> Absolutely. And I think the the issue you described where somebody is just you described where somebody is just you described where somebody is just sluggish and doesn't want to do stuff, sluggish and doesn't want to do stuff, sluggish and doesn't want to do stuff, they're often met with the advice of they're often met with the advice of they're often met with the advice of just eat better and exercise more. just eat better and exercise more. just eat better and exercise more. >> And unfortunately for a lot of people >> And unfortunately for a lot of people >> And unfortunately for a lot of people that advice is too vague to even, you that advice is too vague to even, you that advice is too vague to even, you know, sort of know, sort of know, sort of >> start doing anything about it. It >> start doing anything about it. It >> start doing anything about it. It becomes overwhelming. It's like becomes overwhelming. It's like becomes overwhelming. It's like daunting. What do you mean? eat better, daunting. What do you mean? eat better, daunting. What do you mean? eat better, more vegetables, exercise more, like I more vegetables, exercise more, like I more vegetables, exercise more, like I don't know. What I've solved, I believe, don't know. What I've solved, I believe, don't know. What I've solved, I believe, is a very important motivation issue. is a very important motivation issue. is a very important motivation issue. I've distilled the science down into I've distilled the science down into I've distilled the science down into these very simple things that are these very simple things that are these very simple things that are additive to your life. And as a result, additive to your life. And as a result, additive to your life. And as a result, you know, you put your foot in the you know, you put your foot in the you know, you put your foot in the what's it called the in English? The what's it called the in English? The what's it called the in English? The thing on the horse, you know, you put thing on the horse, you know, you put thing on the horse, you know, you put your foot in the stirrup. your foot in the stirrup. your foot in the stirrup. >> Yes. >> Yes. >> Yes. >> You put your foot in the stirrup and >> You put your foot in the stirrup and >> You put your foot in the stirrup and then, you know, you ride the horse. And then, you know, you ride the horse. And then, you know, you ride the horse. And that first step is so freaking that first step is so freaking that first step is so freaking difficult. But with the hacks, it difficult. But with the hacks, it difficult. But with the hacks, it becomes very very very easy. becomes very very very easy. becomes very very very easy. >> I think one of the key points I want to >> I think one of the key points I want to >> I think one of the key points I want to get across in this conversation for get across in this conversation for get across in this conversation for women is why those two things must be women is why those two things must be women is why those two things must be done as you get older because I think done as you get older because I think done as you get older because I think there's a lot of my audience who might there's a lot of my audience who might there's a lot of my audience who might fall into that category. They're they're fall into that category. They're they're fall into that category. They're they're doing really well with, you know, that doing really well with, you know, that doing really well with, you know, that conventional stuff. They're doing well conventional stuff. They're doing well conventional stuff. They're doing well with the four pillars, but on the with the four pillars, but on the with the four pillars, but on the movement aspect, I I know many women, movement aspect, I I know many women, movement aspect, I I know many women, friends of mine who perhaps are not friends of mine who perhaps are not friends of mine who perhaps are not strength training and are not doing strength training and are not doing strength training and are not doing highintensity training, but they are highintensity training, but they are highintensity training, but they are walking regularly and they would walking regularly and they would walking regularly and they would probably think that that's enough. So, probably think that that's enough. So, probably think that that's enough. So, let's go through those changes so that let's go through those changes so that let's go through those changes so that we can make that case. And frankly, if we can make that case. And frankly, if we can make that case. And frankly, if that's all we do in this podcast is make that's all we do in this podcast is make that's all we do in this podcast is make the case for those two things, the case for those two things, the case for those two things, >> I think we'd both be really happy. >> I think we'd both be really happy. >> I think we'd both be really happy. >> Exactly. >> Exactly. >> Exactly. Okay. So um when we start looking what's Okay. So um when we start looking what's Okay. So um when we start looking what's happening in perry menopause most women happening in perry menopause most women happening in perry menopause most women don't really understand that it could don't really understand that it could don't really understand that it could start as early as 37 38 where we start start as early as 37 38 where we start start as early as 37 38 where we start having more and more what we call an having more and more what we call an having more and more what we call an ovulatory cycle. So that means we're not ovulatory cycle. So that means we're not ovulatory cycle. So that means we're not ovulating we're not producing an egg. If ovulating we're not producing an egg. If ovulating we're not producing an egg. If we're not doing that then we're not we're not doing that then we're not we're not doing that then we're not going to have progesterone but you we going to have progesterone but you we going to have progesterone but you we will still have a menstrual bleed. So, a will still have a menstrual bleed. So, a will still have a menstrual bleed. So, a lot of women don't realize that they're lot of women don't realize that they're lot of women don't realize that they're having more and more of these having more and more of these having more and more of these antiovulatory cycles. And what happens antiovulatory cycles. And what happens antiovulatory cycles. And what happens there is we start to have a change in there is we start to have a change in there is we start to have a change in the ratio of our estrogen and the ratio of our estrogen and the ratio of our estrogen and progesterone. So, when we're looking at progesterone. So, when we're looking at progesterone. So, when we're looking at our reproductive years, we go through a our reproductive years, we go through a our reproductive years, we go through a cyclical change every 28 to 35 days with cyclical change every 28 to 35 days with cyclical change every 28 to 35 days with our menstrual cycle where we have our menstrual cycle where we have our menstrual cycle where we have estrogen that comes up, then we have estrogen that comes up, then we have estrogen that comes up, then we have estrogen progesterone that comes up and estrogen progesterone that comes up and estrogen progesterone that comes up and then it drops down, then we have a bleed then it drops down, then we have a bleed then it drops down, then we have a bleed and it it's a repetitive cycle. So, our and it it's a repetitive cycle. So, our and it it's a repetitive cycle. So, our body gets used to this rhythm and these body gets used to this rhythm and these body gets used to this rhythm and these specific um specific um specific um ratios of estrogen progesterone. When we ratios of estrogen progesterone. When we ratios of estrogen progesterone. When we start getting into our early 40s and start getting into our early 40s and start getting into our early 40s and having more of these in ovulatory having more of these in ovulatory having more of these in ovulatory cycles, there's a change in these ratios cycles, there's a change in these ratios cycles, there's a change in these ratios of estrogen progesterone. Why this is of estrogen progesterone. Why this is of estrogen progesterone. Why this is important is because these sex hormones important is because these sex hormones important is because these sex hormones affect every system of the body. affect every system of the body. affect every system of the body. Primarily, estrogen and progesterone Primarily, estrogen and progesterone Primarily, estrogen and progesterone together work to improve bone density. together work to improve bone density. together work to improve bone density. They also work to help with our blood They also work to help with our blood They also work to help with our blood glucose control, our resting blood glucose control, our resting blood glucose control, our resting blood glucose. glucose. glucose. It helps with how our body u fuels It helps with how our body u fuels It helps with how our body u fuels itself at rest using more free fatty itself at rest using more free fatty itself at rest using more free fatty acids and having uh a conversation acids and having uh a conversation acids and having uh a conversation between the liver and the muscle that between the liver and the muscle that between the liver and the muscle that says you know what we want to use these says you know what we want to use these says you know what we want to use these free fatty acids we don't want to store free fatty acids we don't want to store free fatty acids we don't want to store them as visceral fat. And we also see them as visceral fat. And we also see them as visceral fat. And we also see that estrogen is tightly tied to how our that estrogen is tightly tied to how our that estrogen is tightly tied to how our blood vessels respond to things like hot blood vessels respond to things like hot blood vessels respond to things like hot and cold, how they will constrict and and cold, how they will constrict and and cold, how they will constrict and dilate. So our blood pressure is very dilate. So our blood pressure is very dilate. So our blood pressure is very tightly controlled. tightly controlled. tightly controlled. When we start losing more and more of When we start losing more and more of When we start losing more and more of these hormones, we start to see a these hormones, we start to see a these hormones, we start to see a stiffening of our blood vessels. So we stiffening of our blood vessels. So we stiffening of our blood vessels. So we don't have as much um what I call don't have as much um what I call don't have as much um what I call vascular compliance. So our blood vascular compliance. So our blood vascular compliance. So our blood vessels are very slow to constrict and vessels are very slow to constrict and vessels are very slow to constrict and to dilate. So it affects our blood to dilate. So it affects our blood to dilate. So it affects our blood pressure. We see that um we have a pressure. We see that um we have a pressure. We see that um we have a change in how our our body will fuel change in how our our body will fuel change in how our our body will fuel itself. Well, we'll see more insulin itself. Well, we'll see more insulin itself. Well, we'll see more insulin resistance. So that means that we have resistance. So that means that we have resistance. So that means that we have an increase in our resting blood an increase in our resting blood an increase in our resting blood glucose. If we don't do something, then glucose. If we don't do something, then glucose. If we don't do something, then we're going to end up in a pre-diabetic we're going to end up in a pre-diabetic we're going to end up in a pre-diabetic potentially a metabolic syndrome type potentially a metabolic syndrome type potentially a metabolic syndrome type situation. We also see that progesterone situation. We also see that progesterone situation. We also see that progesterone is tightly tied to what we call our is tightly tied to what we call our is tightly tied to what we call our veagal tones or our ability to become veagal tones or our ability to become veagal tones or our ability to become more parasympathetically activated. When more parasympathetically activated. When more parasympathetically activated. When we have a change in these ratios, we see we have a change in these ratios, we see we have a change in these ratios, we see women are very tired but wired. They women are very tired but wired. They women are very tired but wired. They just cannot relax. So we see an increase just cannot relax. So we see an increase just cannot relax. So we see an increase in our baseline cortisol. So cortisol is in our baseline cortisol. So cortisol is in our baseline cortisol. So cortisol is not an evil hormone. Everyone says, "Oh, not an evil hormone. Everyone says, "Oh, not an evil hormone. Everyone says, "Oh, you know, my cortisol is elevated." you know, my cortisol is elevated." you know, my cortisol is elevated." Well, we have natural responses. is just Well, we have natural responses. is just Well, we have natural responses. is just now our baseline is a bit higher and we now our baseline is a bit higher and we now our baseline is a bit higher and we strong respond more significantly to strong respond more significantly to strong respond more significantly to small stressors during the day which small stressors during the day which small stressors during the day which also doesn't help with longevity and also doesn't help with longevity and also doesn't help with longevity and cardiovascular health. So when we start cardiovascular health. So when we start cardiovascular health. So when we start looking at something like resistance looking at something like resistance looking at something like resistance training, why is it so critical? And we training, why is it so critical? And we training, why is it so critical? And we hear conversations out there where I'm hear conversations out there where I'm hear conversations out there where I'm talking about we want to lift heavy talking about we want to lift heavy talking about we want to lift heavy loads, other people like just regular loads, other people like just regular loads, other people like just regular strength training. The very first thing strength training. The very first thing strength training. The very first thing that happens before we see a loss in that happens before we see a loss in that happens before we see a loss in lean mass is there's a disconnect the lean mass is there's a disconnect the lean mass is there's a disconnect the way our muscles contract because we have way our muscles contract because we have way our muscles contract because we have a change in some of the expression of a change in some of the expression of a change in some of the expression of our our our our our our contractile proteins. So if we think contractile proteins. So if we think contractile proteins. So if we think about muscle contraction as a ladder about muscle contraction as a ladder about muscle contraction as a ladder that's coming together, we have meosin that's coming together, we have meosin that's coming together, we have meosin and actin and they bond together to pull and actin and they bond together to pull and actin and they bond together to pull fibers together to create a contraction. fibers together to create a contraction. fibers together to create a contraction. When we start losing estrogen, we start When we start losing estrogen, we start When we start losing estrogen, we start losing the ability for measin to hold on losing the ability for measin to hold on losing the ability for measin to hold on to actin strongly. So, we become weaker. to actin strongly. So, we become weaker. to actin strongly. So, we become weaker. We don't have as much power. When women We don't have as much power. When women We don't have as much power. When women are talking about this, they're like, I are talking about this, they're like, I are talking about this, they're like, I can't open the jar of pickles anymore. I can't open the jar of pickles anymore. I can't open the jar of pickles anymore. I have a really difficult time opening a have a really difficult time opening a have a really difficult time opening a jar of pickles cuz my grip strength jar of pickles cuz my grip strength jar of pickles cuz my grip strength isn't there. I might be a runner, but isn't there. I might be a runner, but isn't there. I might be a runner, but now all of a sudden, my running pace is now all of a sudden, my running pace is now all of a sudden, my running pace is really slow and I don't know why. Their really slow and I don't know why. Their really slow and I don't know why. Their body composition hasn't started to body composition hasn't started to body composition hasn't started to change yet, but their overall strength change yet, but their overall strength change yet, but their overall strength and power has. Then about a year or so and power has. Then about a year or so and power has. Then about a year or so later, we'll start to see a significant later, we'll start to see a significant later, we'll start to see a significant loss of lean mass and an increase in in loss of lean mass and an increase in in loss of lean mass and an increase in in body fat. There are two things that are body fat. There are two things that are body fat. There are two things that are going on here. one, we have that going on here. one, we have that going on here. one, we have that disconnect of estrogen and the way that disconnect of estrogen and the way that disconnect of estrogen and the way that it's affecting the our muscle it's affecting the our muscle it's affecting the our muscle contractile strength, but we're also contractile strength, but we're also contractile strength, but we're also having a change in our gut microbiome. having a change in our gut microbiome. having a change in our gut microbiome. Because when we start losing our sex Because when we start losing our sex Because when we start losing our sex hormones, we start losing some of the hormones, we start losing some of the hormones, we start losing some of the gut bugs that are responsible for some gut bugs that are responsible for some gut bugs that are responsible for some of the ways that these sex hormones are of the ways that these sex hormones are of the ways that these sex hormones are able to be pushed back out into able to be pushed back out into able to be pushed back out into circulation. So, we have a decrease in circulation. So, we have a decrease in circulation. So, we have a decrease in the diversity of our gut microbiome. And the diversity of our gut microbiome. And the diversity of our gut microbiome. And because women are tired but wired, the because women are tired but wired, the because women are tired but wired, the bacteria that grows is more of a firm bacteria that grows is more of a firm bacteria that grows is more of a firm filyla. So that means it's more of the filyla. So that means it's more of the filyla. So that means it's more of the obesogenic filyla. So this encourages obesogenic filyla. So this encourages obesogenic filyla. So this encourages the um body to hold on to body fat. So the um body to hold on to body fat. So the um body to hold on to body fat. So when I bring it back down to what are we when I bring it back down to what are we when I bring it back down to what are we going to do to counter this because we going to do to counter this because we going to do to counter this because we can't counter what's happening with the can't counter what's happening with the can't counter what's happening with the down reggulation of our estrogen down reggulation of our estrogen down reggulation of our estrogen progesterone receptors or that our progesterone receptors or that our progesterone receptors or that our ovaries are starting to wind down ovaries are starting to wind down ovaries are starting to wind down naturally. So we look at those external naturally. So we look at those external naturally. So we look at those external stressors. Resistance training for stressors. Resistance training for stressors. Resistance training for lifting heavy loads. It's going to lifting heavy loads. It's going to lifting heavy loads. It's going to create an adaptation that makes the create an adaptation that makes the create an adaptation that makes the masin and actin hold on to each other masin and actin hold on to each other masin and actin hold on to each other strongly to be able to have a central strongly to be able to have a central strongly to be able to have a central nervous system response for really nervous system response for really nervous system response for really strong muscle contraction. If we look at strong muscle contraction. If we look at strong muscle contraction. If we look at highintensity interval training and when highintensity interval training and when highintensity interval training and when we talk about it is like true polarized. we talk about it is like true polarized. we talk about it is like true polarized. We're going as 80% to 110% of our max. We're going as 80% to 110% of our max. We're going as 80% to 110% of our max. and then having significant recovery and then having significant recovery and then having significant recovery between each effort. This creates a between each effort. This creates a between each effort. This creates a change that allows our muscles to pull change that allows our muscles to pull change that allows our muscles to pull carbohydrate in and glucose in without carbohydrate in and glucose in without carbohydrate in and glucose in without insulin. It also creates more of a insulin. It also creates more of a insulin. It also creates more of a conversation with what we call myioines, conversation with what we call myioines, conversation with what we call myioines, which are hormones that are released which are hormones that are released which are hormones that are released from the skeletal muscle to circulate to from the skeletal muscle to circulate to from the skeletal muscle to circulate to say, you know what, we don't need these say, you know what, we don't need these say, you know what, we don't need these free fatty acids to be changed and free fatty acids to be changed and free fatty acids to be changed and stored as visceral fat. We need these stored as visceral fat. We need these stored as visceral fat. We need these free fatty acids to be used as fuel. So, free fatty acids to be used as fuel. So, free fatty acids to be used as fuel. So, it improves the way that our it improves the way that our it improves the way that our mitochondria are using our free fatty mitochondria are using our free fatty mitochondria are using our free fatty acids and improves our metabolic acids and improves our metabolic acids and improves our metabolic flexibility. So, when we're talking flexibility. So, when we're talking flexibility. So, when we're talking about why resistance training is so about why resistance training is so about why resistance training is so important, it's all about maintaining important, it's all about maintaining important, it's all about maintaining strength and power as well as lean mass. strength and power as well as lean mass. strength and power as well as lean mass. Why is highintensity interval training Why is highintensity interval training Why is highintensity interval training so important? It gives us much better so important? It gives us much better so important? It gives us much better metabolic control and more feedback to metabolic control and more feedback to metabolic control and more feedback to reduce the buildup of that dangerous reduce the buildup of that dangerous reduce the buildup of that dangerous visceral fat. visceral fat. visceral fat. Yeah. Really, really clear. Okay. So once a woman goes through pmenopause, once a woman goes through pmenopause, there are certain hormonal changes that there are certain hormonal changes that there are certain hormonal changes that take place which unless we do something take place which unless we do something take place which unless we do something about it about it about it may well have a negative impact on may well have a negative impact on may well have a negative impact on things like our bone density, our blood things like our bone density, our blood things like our bone density, our blood glucose, our metabolic health, how much glucose, our metabolic health, how much glucose, our metabolic health, how much fat we can use and burn off at various fat we can use and burn off at various fat we can use and burn off at various times and also the state of our nervous times and also the state of our nervous times and also the state of our nervous system and how stressed out our nervous system and how stressed out our nervous system and how stressed out our nervous system will be compared to how relaxed system will be compared to how relaxed system will be compared to how relaxed our nervous system will be. Right? So our nervous system will be. Right? So our nervous system will be. Right? So there are some changes that occur. there are some changes that occur. there are some changes that occur. >> Okay. Now through the lens of evolution, >> Okay. Now through the lens of evolution, >> Okay. Now through the lens of evolution, how would you say those changes how would you say those changes how would you say those changes perhaps made sense perhaps made sense perhaps made sense in a different era if you would argue in a different era if you would argue in a different era if you would argue that they did make sense? that they did make sense? that they did make sense? This is the milliondoll or with This is the milliondoll or with This is the milliondoll or with inflation the $1 billion question that inflation the $1 billion question that inflation the $1 billion question that is out there because there's many is out there because there's many is out there because there's many theories about it. They, you know, one theories about it. They, you know, one theories about it. They, you know, one of the theories is that women go through of the theories is that women go through of the theories is that women go through all of these changes. And if they all of these changes. And if they all of these changes. And if they survive them, then they become uh a part survive them, then they become uh a part survive them, then they become uh a part of the tribe that's able to take care of of the tribe that's able to take care of of the tribe that's able to take care of the children, take care of the other the children, take care of the other the children, take care of the other people that are within the tribe without people that are within the tribe without people that are within the tribe without the risk of of having a baby itself or the risk of of having a baby itself or the risk of of having a baby itself or contributing to a greater calorie need. contributing to a greater calorie need. contributing to a greater calorie need. >> There's other theories out there that >> There's other theories out there that >> There's other theories out there that women didn't actually live long enough women didn't actually live long enough women didn't actually live long enough to go through this. So this is a a to go through this. So this is a a to go through this. So this is a a relatively new industrialized revolution relatively new industrialized revolution relatively new industrialized revolution kind of thing that women are going kind of thing that women are going kind of thing that women are going through. And then there's the other through. And then there's the other through. And then there's the other theory of it just happens and no one theory of it just happens and no one theory of it just happens and no one talked about it until now. talked about it until now. talked about it until now. >> So what is the evolutionary thing around >> So what is the evolutionary thing around >> So what is the evolutionary thing around it? No one really knew because no one it? No one really knew because no one it? No one really knew because no one really talked about it. So when we look really talked about it. So when we look really talked about it. So when we look from um like a modern kind of standpoint from um like a modern kind of standpoint from um like a modern kind of standpoint of what's happening, of what's happening, of what's happening, it doesn't make sense. Like why would it doesn't make sense. Like why would it doesn't make sense. Like why would this happen to just women and not men this happen to just women and not men this happen to just women and not men other than we think okay well we're other than we think okay well we're other than we think okay well we're looking at it's all from a reproductive looking at it's all from a reproductive looking at it's all from a reproductive standpoint. Puberty is the onset of standpoint. Puberty is the onset of standpoint. Puberty is the onset of reproduction and permenopause and to reproduction and permenopause and to reproduction and permenopause and to postmenopause is the kind of die off of postmenopause is the kind of die off of postmenopause is the kind of die off of reproduction. But that doesn't mean the reproduction. But that doesn't mean the reproduction. But that doesn't mean the woman isn't viable. It just means that woman isn't viable. It just means that woman isn't viable. It just means that she's no longer viable to have kids. she's no longer viable to have kids. she's no longer viable to have kids. >> And you know, how does that how does >> And you know, how does that how does >> And you know, how does that how does that play into things? When we look at that play into things? When we look at that play into things? When we look at how our sex hormones affect all every how our sex hormones affect all every how our sex hormones affect all every system of the body, most of the time system of the body, most of the time system of the body, most of the time when we're looking at the menstrual when we're looking at the menstrual when we're looking at the menstrual cycle, estrogen, progesterone have two cycle, estrogen, progesterone have two cycle, estrogen, progesterone have two very distinct um I guess rationale for very distinct um I guess rationale for very distinct um I guess rationale for being in the system in the ratios that being in the system in the ratios that being in the system in the ratios that they are. Estrogen is creating a very they are. Estrogen is creating a very they are. Estrogen is creating a very stress resilient body to have a very stress resilient body to have a very stress resilient body to have a very robust egg to be released for ovulation robust egg to be released for ovulation robust egg to be released for ovulation to really make sure that that is a to really make sure that that is a to really make sure that that is a viable egg if it's fertilized. And then viable egg if it's fertilized. And then viable egg if it's fertilized. And then progesterone's whole job is to shuttle progesterone's whole job is to shuttle progesterone's whole job is to shuttle amino acids and carbohydrate and all the amino acids and carbohydrate and all the amino acids and carbohydrate and all the building blocks to build a beautiful building blocks to build a beautiful building blocks to build a beautiful lush endometrial lining to house this lush endometrial lining to house this lush endometrial lining to house this very viable egg. very viable egg. very viable egg. So when we aren't in a reproductive So when we aren't in a reproductive So when we aren't in a reproductive status anymore, we don't need these status anymore, we don't need these status anymore, we don't need these hormones. Then we don't need to have an hormones. Then we don't need to have an hormones. Then we don't need to have an endometrial lining. We don't need to endometrial lining. We don't need to endometrial lining. We don't need to have as much stress resilience. So have as much stress resilience. So have as much stress resilience. So there's so many different questions in there's so many different questions in there's so many different questions in there that people haven't really started there that people haven't really started there that people haven't really started digging into because none of this has digging into because none of this has digging into because none of this has been in conversation until recently. been in conversation until recently. been in conversation until recently. >> Yeah. It it it just so interesting, >> Yeah. It it it just so interesting, >> Yeah. It it it just so interesting, isn't it? You know, I love to look at isn't it? You know, I love to look at isn't it? You know, I love to look at things through the lens of evolution and things through the lens of evolution and things through the lens of evolution and and of course there are all these and of course there are all these and of course there are all these theories we don't know. There's also the theories we don't know. There's also the theories we don't know. There's also the grandmother hypothesis and what you know grandmother hypothesis and what you know grandmother hypothesis and what you know is the role of a grandma that we you is the role of a grandma that we you is the role of a grandma that we you know we can live females can live way know we can live females can live way know we can live females can live way beyond their reproductive lives to then beyond their reproductive lives to then beyond their reproductive lives to then help and pass on wisdom and it's help and pass on wisdom and it's help and pass on wisdom and it's beautiful to even like explore all these beautiful to even like explore all these beautiful to even like explore all these things and think about them at the same things and think about them at the same things and think about them at the same time. We do live in a certain world time. We do live in a certain world time. We do live in a certain world today. There are certain things that men today. There are certain things that men today. There are certain things that men and women are doing are expected to do. and women are doing are expected to do. and women are doing are expected to do. they expect of themselves to be able to they expect of themselves to be able to they expect of themselves to be able to do. And perhaps a more helpful question, do. And perhaps a more helpful question, do. And perhaps a more helpful question, at least for a woman in that age at least for a woman in that age at least for a woman in that age category, is to go, okay, well, sure, category, is to go, okay, well, sure, category, is to go, okay, well, sure, things may have been a certain way things may have been a certain way things may have been a certain way 50,000 years ago, but I want these goals 50,000 years ago, but I want these goals 50,000 years ago, but I want these goals in my life. I'm going to have these in my life. I'm going to have these in my life. I'm going to have these hormonal changes in my late 30s and my hormonal changes in my late 30s and my hormonal changes in my late 30s and my 40s. What can I do to start changing 40s. What can I do to start changing 40s. What can I do to start changing things or to negate the impact of them? things or to negate the impact of them? things or to negate the impact of them? Okay, so I want to go in depth into Okay, so I want to go in depth into Okay, so I want to go in depth into strength training and hit training and strength training and hit training and strength training and hit training and how people actually do that. Just before how people actually do that. Just before how people actually do that. Just before we get there though, a lot of women have we get there though, a lot of women have we get there though, a lot of women have been on or are currently on uh birth been on or are currently on uh birth been on or are currently on uh birth control, so the oral contraceptive pill. control, so the oral contraceptive pill. control, so the oral contraceptive pill. How does that potentially change things How does that potentially change things How does that potentially change things or influence the things that you just or influence the things that you just or influence the things that you just been talking about? been talking about? been talking about? You won't know if you're in pmenopause You won't know if you're in pmenopause You won't know if you're in pmenopause because the whole goal of an oral because the whole goal of an oral because the whole goal of an oral contraceptive pill is to contraceptive pill is to contraceptive pill is to downregulate your own ovarian function downregulate your own ovarian function downregulate your own ovarian function and take the place. So if we're looking and take the place. So if we're looking and take the place. So if we're looking at someone who is on an oral at someone who is on an oral at someone who is on an oral contraceptive pill, if it's a typical contraceptive pill, if it's a typical contraceptive pill, if it's a typical what we call monopasics where it's three what we call monopasics where it's three what we call monopasics where it's three weeks of the standardized estrogen weeks of the standardized estrogen weeks of the standardized estrogen progesterone dose and then you have a progesterone dose and then you have a progesterone dose and then you have a sugar pill week, those three weeks from sugar pill week, those three weeks from sugar pill week, those three weeks from a cellular standpoint, you're getting a cellular standpoint, you're getting a cellular standpoint, you're getting 500 times the dose of what a natural or 500 times the dose of what a natural or 500 times the dose of what a natural or your normal ovarian hormones would be your normal ovarian hormones would be your normal ovarian hormones would be exposing these cells to. So, if you've exposing these cells to. So, if you've exposing these cells to. So, if you've been on an oral contraceptive pill for been on an oral contraceptive pill for been on an oral contraceptive pill for 10 and 15 years, your body has a a 10 and 15 years, your body has a a 10 and 15 years, your body has a a different baseline from hormone exposure different baseline from hormone exposure different baseline from hormone exposure than what a a natural cycle is. Doesn't than what a a natural cycle is. Doesn't than what a a natural cycle is. Doesn't mean it's bad. It doesn't mean it's mean it's bad. It doesn't mean it's mean it's bad. It doesn't mean it's good. It just means it's different. So, good. It just means it's different. So, good. It just means it's different. So, if we need to understand how your body if we need to understand how your body if we need to understand how your body is through pmenopause is coming off the is through pmenopause is coming off the is through pmenopause is coming off the pill and when you come off the pill, pill and when you come off the pill, pill and when you come off the pill, then your body's own ovarian function then your body's own ovarian function then your body's own ovarian function should kick back in. But what happens should kick back in. But what happens should kick back in. But what happens when women get into their 40s and when women get into their 40s and when women get into their 40s and they've been on an oral contraceptive they've been on an oral contraceptive they've been on an oral contraceptive pill for so long and their um GP is pill for so long and their um GP is pill for so long and their um GP is like, "You need to come off it." They're like, "You need to come off it." They're like, "You need to come off it." They're like, "Okay, I'll come off it, but then like, "Okay, I'll come off it, but then like, "Okay, I'll come off it, but then what?" So often it's we'll get off an what?" So often it's we'll get off an what?" So often it's we'll get off an oral contraceptive pill. We'll give you oral contraceptive pill. We'll give you oral contraceptive pill. We'll give you an IUD and see what happens. a way to an IUD and see what happens. a way to an IUD and see what happens. a way to kind of have a a bridge between kind of have a a bridge between kind of have a a bridge between a high dose of of exogenous hormones a high dose of of exogenous hormones a high dose of of exogenous hormones into what your body naturally sets in. into what your body naturally sets in. into what your body naturally sets in. Or some GPS who are 100% educated in Or some GPS who are 100% educated in Or some GPS who are 100% educated in everything that's going on will go will everything that's going on will go will everything that's going on will go will go from an oral contraceptive pill into go from an oral contraceptive pill into go from an oral contraceptive pill into menopause hormone therapy. So then a menopause hormone therapy. So then a menopause hormone therapy. So then a woman's body never really understands woman's body never really understands woman's body never really understands what her own ovarian function does or what her own ovarian function does or what her own ovarian function does or doesn't do. So, it's not good or bad. doesn't do. So, it's not good or bad. doesn't do. So, it's not good or bad. It's just a different profile. How do we It's just a different profile. How do we It's just a different profile. How do we mitigate the changes? We treat every mitigate the changes? We treat every mitigate the changes? We treat every woman the same. Because what happens, woman the same. Because what happens, woman the same. Because what happens, regardless of if you've been on regardless of if you've been on regardless of if you've been on exogenous hormones or not, you still exogenous hormones or not, you still exogenous hormones or not, you still have a natural downregulation of all have a natural downregulation of all have a natural downregulation of all your receptors. It's just part of the your receptors. It's just part of the your receptors. It's just part of the aging process. It's when does it happen aging process. It's when does it happen aging process. It's when does it happen for someone who's been on an oral for someone who's been on an oral for someone who's been on an oral contraceptive pill versus someone who's contraceptive pill versus someone who's contraceptive pill versus someone who's not. We also see there's a significant not. We also see there's a significant not. We also see there's a significant difference between women who have difference between women who have difference between women who have medically induced menopause as well medically induced menopause as well medically induced menopause as well because the whole idea from an because the whole idea from an because the whole idea from an evolutionary and a biological standpoint evolutionary and a biological standpoint evolutionary and a biological standpoint of pmenopause is to slowly unwind the of pmenopause is to slowly unwind the of pmenopause is to slowly unwind the body from having the exposure of these body from having the exposure of these body from having the exposure of these hormones. So this is why we see changes hormones. So this is why we see changes hormones. So this is why we see changes in all the receptors and when we're in all the receptors and when we're in all the receptors and when we're having changes in all these receptors is having changes in all these receptors is having changes in all these receptors is when we start having all these symptoms. when we start having all these symptoms. when we start having all these symptoms. So if someone is experiencing medical So if someone is experiencing medical So if someone is experiencing medical menopause, they'll go into surgery menopause, they'll go into surgery menopause, they'll go into surgery premenopausal, they'll come out premenopausal, they'll come out premenopausal, they'll come out post-menopausal, but the severity of post-menopausal, but the severity of post-menopausal, but the severity of their symptomology is incredible for 6 their symptomology is incredible for 6 their symptomology is incredible for 6 months afterwards. For someone who's on months afterwards. For someone who's on months afterwards. For someone who's on an oral contraceptive pill and then all an oral contraceptive pill and then all an oral contraceptive pill and then all of a sudden they stop, they too could of a sudden they stop, they too could of a sudden they stop, they too could have really severe symptoms because have really severe symptoms because have really severe symptoms because they've gone from a high dose of they've gone from a high dose of they've gone from a high dose of exogenous hormones to nothing. So it's a exogenous hormones to nothing. So it's a exogenous hormones to nothing. So it's a case-byase basis and trying to figure case-byase basis and trying to figure case-byase basis and trying to figure out okay what is actually going to out okay what is actually going to out okay what is actually going to happen. But if we take it a step back happen. But if we take it a step back happen. But if we take it a step back and say let's look at exercise and and say let's look at exercise and and say let's look at exercise and nutrition as a way to create an adaptive nutrition as a way to create an adaptive nutrition as a way to create an adaptive response so that our body is overcoming response so that our body is overcoming response so that our body is overcoming these hormonal flux then let's do that. these hormonal flux then let's do that. these hormonal flux then let's do that. So that's where we look at strength So that's where we look at strength So that's where we look at strength training and highintensity work. training and highintensity work. training and highintensity work. >> Yeah I love that you you did mention >> Yeah I love that you you did mention >> Yeah I love that you you did mention there uh menopause there uh menopause there uh menopause hormone therapy. I'm going to come to hormone therapy. I'm going to come to hormone therapy. I'm going to come to that a bit later because I know you that a bit later because I know you that a bit later because I know you don't particularly love the term HRT and don't particularly love the term HRT and don't particularly love the term HRT and you frame it slightly differently. So, you frame it slightly differently. So, you frame it slightly differently. So, we're definitely going to cover that. we're definitely going to cover that. we're definitely going to cover that. Where we're up to, I think, is that Where we're up to, I think, is that Where we're up to, I think, is that we're acknowledging or explaining that we're acknowledging or explaining that we're acknowledging or explaining that as a woman gets older, there are natural as a woman gets older, there are natural as a woman gets older, there are natural changes changes changes that are going to happen and that can that are going to happen and that can that are going to happen and that can have a negative impact on various have a negative impact on various have a negative impact on various aspects of your health and well-being aspects of your health and well-being aspects of your health and well-being unless you do something about it. And I unless you do something about it. And I unless you do something about it. And I think one of the most beautiful parts of think one of the most beautiful parts of think one of the most beautiful parts of what you put out in the world, Stacy, is what you put out in the world, Stacy, is what you put out in the world, Stacy, is that it's a very empowering message. that it's a very empowering message. that it's a very empowering message. You're saying to women that look, there You're saying to women that look, there You're saying to women that look, there are things you can do. There are there are things you can do. There are there are things you can do. There are there are actually a lot of things that you are actually a lot of things that you are actually a lot of things that you can do with yes, your diets, yes, your can do with yes, your diets, yes, your can do with yes, your diets, yes, your exercise, but also other areas that can exercise, but also other areas that can exercise, but also other areas that can help mitigate those changes. So, let's help mitigate those changes. So, let's help mitigate those changes. So, let's go into detail then on strength and hit go into detail then on strength and hit go into detail then on strength and hit training. Um, strength training, okay? training. Um, strength training, okay? training. Um, strength training, okay? or you I think you use the term or you I think you use the term or you I think you use the term resistance training and again all these resistance training and again all these resistance training and again all these terms I think often get confusing for terms I think often get confusing for terms I think often get confusing for people because what what qualifies does people because what what qualifies does people because what what qualifies does you know when I'm holding my weight up you know when I'm holding my weight up you know when I'm holding my weight up in yoga or Pilates does does that in yoga or Pilates does does that in yoga or Pilates does does that qualify do I need to go to the gym I qualify do I need to go to the gym I qualify do I need to go to the gym I can't stand the gym you know all these can't stand the gym you know all these can't stand the gym you know all these kind of things so let's slowly unpick it kind of things so let's slowly unpick it kind of things so let's slowly unpick it when you say resistance training and when you say resistance training and when you say resistance training and lifting heavy what exactly do you mean lifting heavy what exactly do you mean lifting heavy what exactly do you mean by that by that by that >> so resistance training is the umbrella >> so resistance training is the umbrella >> so resistance training is the umbrella term of a push pull against your body, term of a push pull against your body, term of a push pull against your body, meaning that you are pushing or pulling meaning that you are pushing or pulling meaning that you are pushing or pulling a load that is heavier than just your a load that is heavier than just your a load that is heavier than just your body weight. And this is how we increase body weight. And this is how we increase body weight. And this is how we increase our overall strength or our power. When our overall strength or our power. When our overall strength or our power. When we're looking at lifting heavy or we're looking at lifting heavy or we're looking at lifting heavy or specific strength training, this is when specific strength training, this is when specific strength training, this is when we're getting in the nuts and bolts of we're getting in the nuts and bolts of we're getting in the nuts and bolts of how we do it. So, if we're looking at how we do it. So, if we're looking at how we do it. So, if we're looking at strength training, this could be strength training, this could be strength training, this could be anywhere from air squats and push-ups to anywhere from air squats and push-ups to anywhere from air squats and push-ups to tire flips and Olympic lifting. When we tire flips and Olympic lifting. When we tire flips and Olympic lifting. When we look at heavy lifting, this is the power look at heavy lifting, this is the power look at heavy lifting, this is the power end where we're trying to really use end where we're trying to really use end where we're trying to really use central nervous system responses to central nervous system responses to central nervous system responses to increase our muscle capacity, meaning increase our muscle capacity, meaning increase our muscle capacity, meaning our ability to have a very strong muscle our ability to have a very strong muscle our ability to have a very strong muscle contraction, a fast muscle contraction, contraction, a fast muscle contraction, contraction, a fast muscle contraction, and a stimulus to build and keep our and a stimulus to build and keep our and a stimulus to build and keep our muscle itself and our bone. We look at muscle itself and our bone. We look at muscle itself and our bone. We look at the other end which is more of what the other end which is more of what the other end which is more of what women are more comfortable doing in the women are more comfortable doing in the women are more comfortable doing in the 40 onward set. This is our higher reps, 40 onward set. This is our higher reps, 40 onward set. This is our higher reps, our lower loads, our Pilates or boot our lower loads, our Pilates or boot our lower loads, our Pilates or boot camp, that kind of stuff that fitness camp, that kind of stuff that fitness camp, that kind of stuff that fitness world will say tones muscle, but when world will say tones muscle, but when world will say tones muscle, but when we're looking at it from a physiological we're looking at it from a physiological we're looking at it from a physiological perspective, it's more of a metabolic perspective, it's more of a metabolic perspective, it's more of a metabolic stress. So it means your muscle is stress. So it means your muscle is stress. So it means your muscle is working. It's learning how to use fuel, working. It's learning how to use fuel, working. It's learning how to use fuel, but it's not really getting the stimulus but it's not really getting the stimulus but it's not really getting the stimulus to become stronger from a nervous system to become stronger from a nervous system to become stronger from a nervous system standpoint. And it's really important to standpoint. And it's really important to standpoint. And it's really important to understand the distinct distinctive understand the distinct distinctive understand the distinct distinctive differences between those because when differences between those because when differences between those because when we're looking at pmenopause into we're looking at pmenopause into we're looking at pmenopause into post-menopause, post-menopause, post-menopause, the two really critical things that we the two really critical things that we the two really critical things that we need to remember so that we can age well need to remember so that we can age well need to remember so that we can age well and not get old is we need to be muscle and not get old is we need to be muscle and not get old is we need to be muscle centric and strong. So, if we're looking centric and strong. So, if we're looking centric and strong. So, if we're looking at how estrogen at how estrogen at how estrogen really stimulates what we call the really stimulates what we call the really stimulates what we call the satellite cell or the stem cell of satellite cell or the stem cell of satellite cell or the stem cell of muscle and now all of a sudden we don't muscle and now all of a sudden we don't muscle and now all of a sudden we don't have estrogen to do that. We need to have estrogen to do that. We need to have estrogen to do that. We need to find something else that's going to find something else that's going to find something else that's going to stimulate the stem cell of muscle to stimulate the stem cell of muscle to stimulate the stem cell of muscle to keep building muscle. We also see that keep building muscle. We also see that keep building muscle. We also see that estrogen is tightly tied to measin that estrogen is tightly tied to measin that estrogen is tightly tied to measin that muscle protein that I was talking about muscle protein that I was talking about muscle protein that I was talking about earlier. So when we lose estrogen, earlier. So when we lose estrogen, earlier. So when we lose estrogen, measin is kind of like, ugh, I don't measin is kind of like, ugh, I don't measin is kind of like, ugh, I don't know what to do. But if we have a a know what to do. But if we have a a know what to do. But if we have a a heavy load that comes in, then myin's heavy load that comes in, then myin's heavy load that comes in, then myin's like, oh, okay, I need to bond to that like, oh, okay, I need to bond to that like, oh, okay, I need to bond to that other one really strongly cuz I have to other one really strongly cuz I have to other one really strongly cuz I have to lift this load. And then the other lift this load. And then the other lift this load. And then the other thing, estrogen is tightly tied to where thing, estrogen is tightly tied to where thing, estrogen is tightly tied to where we store a neurotransmitter called we store a neurotransmitter called we store a neurotransmitter called acetylcholine. acetylcholine. acetylcholine. And acetylcholine is what helps the And acetylcholine is what helps the And acetylcholine is what helps the nerve jump what we call a a gap from nerve jump what we call a a gap from nerve jump what we call a a gap from where the nerve is conducted down to where the nerve is conducted down to where the nerve is conducted down to where it stimulates the muscle itself. where it stimulates the muscle itself. where it stimulates the muscle itself. So it has to have a little jump and So it has to have a little jump and So it has to have a little jump and acetylcholine is like the boat that acetylcholine is like the boat that acetylcholine is like the boat that allows that to happen. allows that to happen. allows that to happen. >> When we don't have a lot of estrogen >> When we don't have a lot of estrogen >> When we don't have a lot of estrogen then the amount of acetylcholine that's then the amount of acetylcholine that's then the amount of acetylcholine that's there is reduced. So we don't have the there is reduced. So we don't have the there is reduced. So we don't have the capacity to have a really fast nerve capacity to have a really fast nerve capacity to have a really fast nerve conduction coming over. So when we're conduction coming over. So when we're conduction coming over. So when we're looking at that powerbased end of looking at that powerbased end of looking at that powerbased end of lifting, the heavy lifting, it's that lifting, the heavy lifting, it's that lifting, the heavy lifting, it's that external load that is now going to tell external load that is now going to tell external load that is now going to tell the central nervous system, hey, you the central nervous system, hey, you the central nervous system, hey, you know what? We need more acetylcholine know what? We need more acetylcholine know what? We need more acetylcholine there. there. there. >> Yeah. Not only that, we need to have >> Yeah. Not only that, we need to have >> Yeah. Not only that, we need to have myosasin bond to actin really heavily myosasin bond to actin really heavily myosasin bond to actin really heavily and strongly and we need more muscle and strongly and we need more muscle and strongly and we need more muscle fibers in itself because we need more fibers in itself because we need more fibers in itself because we need more muscle to contract to lift this load. muscle to contract to lift this load. muscle to contract to lift this load. Whereas if we're at the other end where Whereas if we're at the other end where Whereas if we're at the other end where everyone's talking about strength everyone's talking about strength everyone's talking about strength training as in Pilates and boot camp and training as in Pilates and boot camp and training as in Pilates and boot camp and um more reps, less load, we don't have um more reps, less load, we don't have um more reps, less load, we don't have that same stimulus. we have uh a change that same stimulus. we have uh a change that same stimulus. we have uh a change in the muscle where we're using more in the muscle where we're using more in the muscle where we're using more carbohydrate and we're using more ATP carbohydrate and we're using more ATP carbohydrate and we're using more ATP and we're having that metabolic and we're having that metabolic and we're having that metabolic response, but it's not going to benefit response, but it's not going to benefit response, but it's not going to benefit women who want to be able to be living women who want to be able to be living women who want to be able to be living independently independently independently when they get to be in their 80s and 90s when they get to be in their 80s and 90s when they get to be in their 80s and 90s or beyond because they will not have had or beyond because they will not have had or beyond because they will not have had the stimulus to create a very strong the stimulus to create a very strong the stimulus to create a very strong muscle centric body. Yeah, we must go muscle centric body. Yeah, we must go muscle centric body. Yeah, we must go into bone health because I think bone into bone health because I think bone into bone health because I think bone health has been undervalued health has been undervalued health has been undervalued >> completely. >> completely. >> completely. >> And even I' I've heard a lot of your >> And even I' I've heard a lot of your >> And even I' I've heard a lot of your interviews and I think there's it's easy interviews and I think there's it's easy interviews and I think there's it's easy to focus on, to focus on, to focus on, >> you know, muscle and the strength >> you know, muscle and the strength >> you know, muscle and the strength training and the V2 max and that's all training and the V2 max and that's all training and the V2 max and that's all great and we're going to get to that, great and we're going to get to that, great and we're going to get to that, >> but I do think bone needs to be raised >> but I do think bone needs to be raised >> but I do think bone needs to be raised in our awareness. So, I really wanted to in our awareness. So, I really wanted to in our awareness. So, I really wanted to make sure we we focused here. make sure we we focused here. make sure we we focused here. A lot of this book is talking about the A lot of this book is talking about the A lot of this book is talking about the incredible benefits of movement and of incredible benefits of movement and of incredible benefits of movement and of course you have this wonderful acronym course you have this wonderful acronym course you have this wonderful acronym face right which is brilliant face right which is brilliant face right which is brilliant flexibility mobility aerobic activity flexibility mobility aerobic activity flexibility mobility aerobic activity carrying a load and equilibrium and fast carrying a load and equilibrium and fast carrying a load and equilibrium and fast speeds speeds speeds >> but if we simply look at it through the >> but if we simply look at it through the >> but if we simply look at it through the lens of bone for a minute lens of bone for a minute lens of bone for a minute >> and yes for people who can get a DEXA >> and yes for people who can get a DEXA >> and yes for people who can get a DEXA scan to see where they're at great even scan to see where they're at great even scan to see where they're at great even if you can't or you Don't there are if you can't or you Don't there are if you can't or you Don't there are things that you can do to improve your things that you can do to improve your things that you can do to improve your bone health, right? So, when it comes to bone health, right? So, when it comes to bone health, right? So, when it comes to movement, what kinds of things can we do movement, what kinds of things can we do movement, what kinds of things can we do that will directly improve the health of that will directly improve the health of that will directly improve the health of our bones? our bones? our bones? >> Yes. Let's just assume you're losing >> Yes. Let's just assume you're losing >> Yes. Let's just assume you're losing bone density. Let's make it a given. bone density. Let's make it a given. bone density. Let's make it a given. That that's a good that is a good place That that's a good that is a good place That that's a good that is a good place to start. to start. to start. >> Men and women are going to lose bone >> Men and women are going to lose bone >> Men and women are going to lose bone density blah. Here are the top things to density blah. Here are the top things to density blah. Here are the top things to do for your bone. Number one, optimize do for your bone. Number one, optimize do for your bone. Number one, optimize your hormones. your hormones. your hormones. Estrogen is so critical for bone health Estrogen is so critical for bone health Estrogen is so critical for bone health in the regulation of these two cells I in the regulation of these two cells I in the regulation of these two cells I was talking about earlier that uh it was talking about earlier that uh it was talking about earlier that uh it will help rebalance the the breaking will help rebalance the the breaking will help rebalance the the breaking down of bone and the building of bone. down of bone and the building of bone. down of bone and the building of bone. Number two um building muscle. Number Number two um building muscle. Number Number two um building muscle. Number three and often forgotten is the E of three and often forgotten is the E of three and often forgotten is the E of the face acronym the face acronym the face acronym equilibrium and foot speed. Because you equilibrium and foot speed. Because you equilibrium and foot speed. Because you may be fine sitting in a chair. You may may be fine sitting in a chair. You may may be fine sitting in a chair. You may be fine walking around, be fine walking around, be fine walking around, but if you lose your balance, we our but if you lose your balance, we our but if you lose your balance, we our neuromuscular pathways controlling neuromuscular pathways controlling neuromuscular pathways controlling balance start to degrade in our 20s. balance start to degrade in our 20s. balance start to degrade in our 20s. Such as you reach for something, you Such as you reach for something, you Such as you reach for something, you lose your balance, you topple over lose your balance, you topple over lose your balance, you topple over >> in our 20ies. >> in our 20ies. >> in our 20ies. >> Yes. But it can be totally re totally >> Yes. But it can be totally re totally >> Yes. But it can be totally re totally retrained. Um, and we can talk about retrained. Um, and we can talk about retrained. Um, and we can talk about that, but we have to reestablish our that, but we have to reestablish our that, but we have to reestablish our balance so that we don't trip over our balance so that we don't trip over our balance so that we don't trip over our dog or our rug or just try to pick dog or our rug or just try to pick dog or our rug or just try to pick something up and fall over because something up and fall over because something up and fall over because you'll be fine before you fall and then you'll be fine before you fall and then you'll be fine before you fall and then you have the fatal fall or the, you you have the fatal fall or the, you you have the fatal fall or the, you know, your child has had a month in a know, your child has had a month in a know, your child has had a month in a cast. It takes three months for an adult cast. It takes three months for an adult cast. It takes three months for an adult to heal a fracture because of our to heal a fracture because of our to heal a fracture because of our biology. Think of the inconvenience of biology. Think of the inconvenience of biology. Think of the inconvenience of that even if it's a minor fracture. So that even if it's a minor fracture. So that even if it's a minor fracture. So retrain our balance. And number two in retrain our balance. And number two in retrain our balance. And number two in that FACE equilibrium is the that FACE equilibrium is the that FACE equilibrium is the longforgotten foot speed. Meaning we longforgotten foot speed. Meaning we longforgotten foot speed. Meaning we lose our type 2 muscle fibers which is lose our type 2 muscle fibers which is lose our type 2 muscle fibers which is our fast twitch fibers. And so I train our fast twitch fibers. And so I train our fast twitch fibers. And so I train people in speed and agility. people in speed and agility. people in speed and agility. >> You know it's all those things we see >> You know it's all those things we see >> You know it's all those things we see athletes doing hopping over cones um uh athletes doing hopping over cones um uh athletes doing hopping over cones um uh jumping over little uh hurdles. Even I jumping over little uh hurdles. Even I jumping over little uh hurdles. Even I was teaching uh a US celebrity how to do was teaching uh a US celebrity how to do was teaching uh a US celebrity how to do toe taps and heel taps and then toe taps and heel taps and then toe taps and heel taps and then alternate them really quickly because we alternate them really quickly because we alternate them really quickly because we lose the neuromuscular coordination that lose the neuromuscular coordination that lose the neuromuscular coordination that helps us jump over our work bag that helps us jump over our work bag that helps us jump over our work bag that sits by our desk and trips us every day, sits by our desk and trips us every day, sits by our desk and trips us every day, right? right? right? >> We may be fine until we lose our balance >> We may be fine until we lose our balance >> We may be fine until we lose our balance and fall down. and fall down. and fall down. >> Yeah. >> Yeah. >> Yeah. >> So, we can't forget to do that in our in >> So, we can't forget to do that in our in >> So, we can't forget to do that in our in our general mobility, but specifically our general mobility, but specifically our general mobility, but specifically for bone if we're talking about it. for bone if we're talking about it. for bone if we're talking about it. Yeah. Yeah. Yeah. >> See, it's interesting. Things like >> See, it's interesting. Things like >> See, it's interesting. Things like swimming and cycling swimming and cycling swimming and cycling >> are fantastic aerobic activities. But >> are fantastic aerobic activities. But >> are fantastic aerobic activities. But >> I say personally in my own life over the >> I say personally in my own life over the >> I say personally in my own life over the last years, I've really been thinking last years, I've really been thinking last years, I've really been thinking about about about >> weightbearing activities. >> weightbearing activities. >> weightbearing activities. And if I have limited time to move and And if I have limited time to move and And if I have limited time to move and I'm making more and more time to move as I'm making more and more time to move as I'm making more and more time to move as I get older. I get older. I get older. I'm I'm I'm let's we'll we'll come to strength let's we'll we'll come to strength let's we'll we'll come to strength shortly. But in terms of more I guess shortly. But in terms of more I guess shortly. But in terms of more I guess what you would call an inverted commas what you would call an inverted commas what you would call an inverted commas aerobic activities. aerobic activities. aerobic activities. I really focus on walking and running. I really focus on walking and running. I really focus on walking and running. >> Yes, >> Yes, >> Yes, >> don't get me wrong. I like cycling. I >> don't get me wrong. I like cycling. I >> don't get me wrong. I like cycling. I like swimming. But I'm thinking, yeah, like swimming. But I'm thinking, yeah, like swimming. But I'm thinking, yeah, but those things are not really putting but those things are not really putting but those things are not really putting load through my joints. load through my joints. load through my joints. >> They're not >> They're not >> They're not >> right. So, they're great, >> right. So, they're great, >> right. So, they're great, >> but they're not loading my joints. >> but they're not loading my joints. >> but they're not loading my joints. Whereas walking and running are Whereas walking and running are Whereas walking and running are literally putting pressure through my literally putting pressure through my literally putting pressure through my joints. So, I personally am prioritizing joints. So, I personally am prioritizing joints. So, I personally am prioritizing those those those >> as a sports medicine specialist, as an >> as a sports medicine specialist, as an >> as a sports medicine specialist, as an orthopedic surgeon. What's your take on orthopedic surgeon. What's your take on orthopedic surgeon. What's your take on that? that? that? >> Um, I agree. I am not against swimming. >> Um, I agree. I am not against swimming. >> Um, I agree. I am not against swimming. Great for aerobics. I am not against Great for aerobics. I am not against Great for aerobics. I am not against cycling aerobics and building butt core cycling aerobics and building butt core cycling aerobics and building butt core and hips muscles. But if you're and hips muscles. But if you're and hips muscles. But if you're concerned about uh building better concerned about uh building better concerned about uh building better bones, not only is walking fine, it bones, not only is walking fine, it bones, not only is walking fine, it produces about 1.5 times body weight produces about 1.5 times body weight produces about 1.5 times body weight with the steps. Running is fine, about with the steps. Running is fine, about with the steps. Running is fine, about two and a half times body weight. To to two and a half times body weight. To to two and a half times body weight. To to build better bone, we need four times build better bone, we need four times build better bone, we need four times body weight. body weight. body weight. >> Okay? So, if we really want to get after >> Okay? So, if we really want to get after >> Okay? So, if we really want to get after it, we're going to jump. And we're going it, we're going to jump. And we're going it, we're going to jump. And we're going to we're going to jump at least off an 8 to we're going to jump at least off an 8 to we're going to jump at least off an 8 in step because that will produce four in step because that will produce four in step because that will produce four times body weight and impact because times body weight and impact because times body weight and impact because this is the way bones work chemically. this is the way bones work chemically. this is the way bones work chemically. The biomechanical impact of you landing The biomechanical impact of you landing The biomechanical impact of you landing hard on both feet from an eight inch hard on both feet from an eight inch hard on both feet from an eight inch height and then jumping up straight in height and then jumping up straight in height and then jumping up straight in the air and landing again. That the air and landing again. That the air and landing again. That biomechanical impact becomes through biomechanical impact becomes through biomechanical impact becomes through little channels of fluid in your bone little channels of fluid in your bone little channels of fluid in your bone biochemical signal that tells the biochemical signal that tells the biochemical signal that tells the building cells, "Oh, I better lay down building cells, "Oh, I better lay down building cells, "Oh, I better lay down more bone. She's jumping around again." more bone. She's jumping around again." more bone. She's jumping around again." So the impact becomes the biochemical So the impact becomes the biochemical So the impact becomes the biochemical signal to build bone. But it has to be signal to build bone. But it has to be signal to build bone. But it has to be intense enough. So when you jump off intense enough. So when you jump off intense enough. So when you jump off when you're running, I would stop and when you're running, I would stop and when you're running, I would stop and jump up in town 10 to 20 times jump up in town 10 to 20 times jump up in town 10 to 20 times or you can do it all at one time. Three or you can do it all at one time. Three or you can do it all at one time. Three day three days a week. You can spend 10 day three days a week. You can spend 10 day three days a week. You can spend 10 minutes jumping in multi-direction. I minutes jumping in multi-direction. I minutes jumping in multi-direction. I just uh posted um reintroducing just uh posted um reintroducing just uh posted um reintroducing hopscotch to the world, right? Because hopscotch to the world, right? Because hopscotch to the world, right? Because it's multidirectional play jumping. it's multidirectional play jumping. it's multidirectional play jumping. >> So um that's what I would add. and and >> So um that's what I would add. and and >> So um that's what I would add. and and there are lots of studies uh to there are lots of studies uh to there are lots of studies uh to substantiate that. In fact, one that I substantiate that. In fact, one that I substantiate that. In fact, one that I published in this research group looking published in this research group looking published in this research group looking at what what kind of activity number one at what what kind of activity number one at what what kind of activity number one answering the question can we maintain answering the question can we maintain answering the question can we maintain our bone density by being active across our bone density by being active across our bone density by being active across the lifespan. The answer to that study the lifespan. The answer to that study the lifespan. The answer to that study was yes. was yes. was yes. Uh the subsequent study was well okay Uh the subsequent study was well okay Uh the subsequent study was well okay what kind of activity maintains bone what kind of activity maintains bone what kind of activity maintains bone density best and it seems logical but we density best and it seems logical but we density best and it seems logical but we were studying um the the senior Olympics were studying um the the senior Olympics were studying um the the senior Olympics which is Olympics for people over 50 which is Olympics for people over 50 which is Olympics for people over 50 >> we found not surprisingly that the >> we found not surprisingly that the >> we found not surprisingly that the jumping sports like volleyball, jumping sports like volleyball, jumping sports like volleyball, basketball basketball basketball because of the impact maintained bones because of the impact maintained bones because of the impact maintained bones better better better >> than the swimming, the running, the the >> than the swimming, the running, the the >> than the swimming, the running, the the bad mitten, the bowling Um, bad mitten, the bowling Um, bad mitten, the bowling Um, >> that's really interesting. Isn't that >> that's really interesting. Isn't that >> that's really interesting. Isn't that fascinating? fascinating? fascinating? >> And can just a point to clarify. So many >> And can just a point to clarify. So many >> And can just a point to clarify. So many people these days are jumping on people these days are jumping on people these days are jumping on trampolines or on rebounders. Now, trampolines or on rebounders. Now, trampolines or on rebounders. Now, what's interesting on those, of course, what's interesting on those, of course, what's interesting on those, of course, there's give when you land. So, I'm there's give when you land. So, I'm there's give when you land. So, I'm guessing that you're saying, "No, no, guessing that you're saying, "No, no, guessing that you're saying, "No, no, you must make sure it's against a hard you must make sure it's against a hard you must make sure it's against a hard surface. surface. surface. >> If you have a choice, if you are not so >> If you have a choice, if you are not so >> If you have a choice, if you are not so arthritic that you can barely move, arthritic that you can barely move, arthritic that you can barely move, >> please impact on against a hard >> please impact on against a hard >> please impact on against a hard surface." Um, that being said, NASA has surface." Um, that being said, NASA has surface." Um, that being said, NASA has some good evidence that when they bring some good evidence that when they bring some good evidence that when they bring astronauts back down from the space astronauts back down from the space astronauts back down from the space stations, they use rebounders, stations, they use rebounders, stations, they use rebounders, >> right? >> right? >> right? >> You know, and and it can be beneficial. >> You know, and and it can be beneficial. >> You know, and and it can be beneficial. But all things being equal, if you can But all things being equal, if you can But all things being equal, if you can jump on a hard surface, jump on a hard jump on a hard surface, jump on a hard jump on a hard surface, jump on a hard surface. surface. surface. >> Yeah. Okay. I love that. And of course, >> Yeah. Okay. I love that. And of course, >> Yeah. Okay. I love that. And of course, skipping ropes are brilliant as well for skipping ropes are brilliant as well for skipping ropes are brilliant as well for this. this. this. >> Skipping, just skipping on a track. I >> Skipping, just skipping on a track. I >> Skipping, just skipping on a track. I mean, that kind of impact, getting your mean, that kind of impact, getting your mean, that kind of impact, getting your knees up really high adds some impact. knees up really high adds some impact. knees up really high adds some impact. Okay. So, let's zoom out again and go, Okay. So, let's zoom out again and go, Okay. So, let's zoom out again and go, well, one of the themes of this well, one of the themes of this well, one of the themes of this conversation is this idea, the central conversation is this idea, the central conversation is this idea, the central idea from your book that our body idea from your book that our body idea from your book that our body doesn't fall apart with age, it falls doesn't fall apart with age, it falls doesn't fall apart with age, it falls apart from neglect. apart from neglect. apart from neglect. >> You've spoken about the hormonal changes >> You've spoken about the hormonal changes >> You've spoken about the hormonal changes that happen in a man's life and in a that happen in a man's life and in a that happen in a man's life and in a woman's life. Why in that critical woman's life. Why in that critical woman's life. Why in that critical decade 35 to 45 particularly for women decade 35 to 45 particularly for women decade 35 to 45 particularly for women >> hormones fall off a cliff and it has a >> hormones fall off a cliff and it has a >> hormones fall off a cliff and it has a consequential impact on multiple aspects consequential impact on multiple aspects consequential impact on multiple aspects of our health brain heart muscular of our health brain heart muscular of our health brain heart muscular system whatever it might be system whatever it might be system whatever it might be >> and we've just gone deep into bone >> and we've just gone deep into bone >> and we've just gone deep into bone health health health >> the impact on bone health and the sort >> the impact on bone health and the sort >> the impact on bone health and the sort of things that we can do of things that we can do of things that we can do >> to help improve it. >> to help improve it. >> to help improve it. >> Okay. >> Okay. >> Okay. But then if we just take that broader But then if we just take that broader But then if we just take that broader theme in general about how theme in general about how theme in general about how we don't have to age with frailty, we we don't have to age with frailty, we we don't have to age with frailty, we can age with vitality. can age with vitality. can age with vitality. >> Yes. >> Yes. >> Yes. >> A big part of your book is around >> A big part of your book is around >> A big part of your book is around movement. movement. movement. >> I think chapter 2 is literally making >> I think chapter 2 is literally making >> I think chapter 2 is literally making the case for movement. the case for movement. the case for movement. >> Um >> Um >> Um >> so could you make the case for movement? >> so could you make the case for movement? >> so could you make the case for movement? explain to us why we we we've all heard explain to us why we we we've all heard explain to us why we we we've all heard that exercise is good for us, that exercise is good for us, that exercise is good for us, >> but just build that case for us about >> but just build that case for us about >> but just build that case for us about movement. Why is it so important that we movement. Why is it so important that we movement. Why is it so important that we move in a variety of different ways, move in a variety of different ways, move in a variety of different ways, >> particularly as we get older? >> particularly as we get older? >> particularly as we get older? >> So, if we have >> So, if we have >> So, if we have if we have hypertension, high blood if we have hypertension, high blood if we have hypertension, high blood pressure, there's a pill for that. If we pressure, there's a pill for that. If we pressure, there's a pill for that. If we have diabetes, metabolic disorder, there have diabetes, metabolic disorder, there have diabetes, metabolic disorder, there are a variety of pills for that. If are a variety of pills for that. If are a variety of pills for that. If there is heart disease, a pill for that. there is heart disease, a pill for that. there is heart disease, a pill for that. But there is one pill, one activity, one But there is one pill, one activity, one But there is one pill, one activity, one set of skills that treats everything and set of skills that treats everything and set of skills that treats everything and that is movement that is movement that is movement baseline. In fact, it is so critical in baseline. In fact, it is so critical in baseline. In fact, it is so critical in so many diseases that um a prof I wish I so many diseases that um a prof I wish I so many diseases that um a prof I wish I had made this up. I didn't. But there's had made this up. I didn't. But there's had made this up. I didn't. But there's a professor out of uh Columbia a professor out of uh Columbia a professor out of uh Columbia University in Missouri in the United University in Missouri in the United University in Missouri in the United States that coined the word sedentary States that coined the word sedentary States that coined the word sedentary death syndrome. It is the 33 chronic death syndrome. It is the 33 chronic death syndrome. It is the 33 chronic diseases that we die from including diseases that we die from including diseases that we die from including heart disease that are directly impacted heart disease that are directly impacted heart disease that are directly impacted by the amount of movement we do. So how by the amount of movement we do. So how by the amount of movement we do. So how does that work? So um let's just take does that work? So um let's just take does that work? So um let's just take skeletal muscle contraction mo movement. skeletal muscle contraction mo movement. skeletal muscle contraction mo movement. Skeletal muscle contraction produces a Skeletal muscle contraction produces a Skeletal muscle contraction produces a uh a a cytoine, a hormone called irri is uh a a cytoine, a hormone called irri is uh a a cytoine, a hormone called irri is directly related to glucose metabolism, directly related to glucose metabolism, directly related to glucose metabolism, uh insulin resistance. uh insulin resistance. uh insulin resistance. I've already talked about the way the I've already talked about the way the I've already talked about the way the bone talks to the brain and the muscle bone talks to the brain and the muscle bone talks to the brain and the muscle and the pancreas. So anytime we're and the pancreas. So anytime we're and the pancreas. So anytime we're moving our body, it's not just moving our body, it's not just moving our body, it's not just locomoting us, it's changing us locomoting us, it's changing us locomoting us, it's changing us chemically on the inside. When I chemically on the inside. When I chemically on the inside. When I recommend people sprint recommend people sprint recommend people sprint at the end of their cardio workout, at the end of their cardio workout, at the end of their cardio workout, literally get your heart rate way up, literally get your heart rate way up, literally get your heart rate way up, that will change the number of that will change the number of that will change the number of mitochondria, which are the powerhouse mitochondria, which are the powerhouse mitochondria, which are the powerhouse units in our cells. It will help units in our cells. It will help units in our cells. It will help stimulate the uh the division of stimulate the uh the division of stimulate the uh the division of something called satellite muscle stem something called satellite muscle stem something called satellite muscle stem cells which are called satellite cells. cells which are called satellite cells. cells which are called satellite cells. Mobility in the form of exercise causes Mobility in the form of exercise causes Mobility in the form of exercise causes the transcription and changing of body the transcription and changing of body the transcription and changing of body molecules of more than 9800 molecules of more than 9800 molecules of more than 9800 molecules every time you go out for a molecules every time you go out for a molecules every time you go out for a run. It's signaling your DNA to express run. It's signaling your DNA to express run. It's signaling your DNA to express the genes that you need to stay healthy. the genes that you need to stay healthy. the genes that you need to stay healthy. Um Um Um it's just fascinating that that one it's just fascinating that that one it's just fascinating that that one modality mobility can change us at a modality mobility can change us at a modality mobility can change us at a cellular level. It can change us at a cellular level. It can change us at a cellular level. It can change us at a tissue level. Um here's an experiment we tissue level. Um here's an experiment we tissue level. Um here's an experiment we did in the labs with my partners that I did in the labs with my partners that I did in the labs with my partners that I had at University of Pittsburgh. had at University of Pittsburgh. had at University of Pittsburgh. Mobility is actually the fountain of Mobility is actually the fountain of Mobility is actually the fountain of youth for our stem cells. So what the youth for our stem cells. So what the youth for our stem cells. So what the experiment was this? We took little old experiment was this? We took little old experiment was this? We took little old lady mice. A little old lady mouse is 2 lady mice. A little old lady mouse is 2 lady mice. A little old lady mouse is 2 years old. She's old. She's just sitting years old. She's old. She's just sitting years old. She's old. She's just sitting back in her cage waiting for her next back in her cage waiting for her next back in her cage waiting for her next meal. So, we sampled her muscle and we meal. So, we sampled her muscle and we meal. So, we sampled her muscle and we took out a few of her little muscle stem took out a few of her little muscle stem took out a few of her little muscle stem cells. And what did we find? We found cells. And what did we find? We found cells. And what did we find? We found that her muscle stem cells in sedentary that her muscle stem cells in sedentary that her muscle stem cells in sedentary living were dying. Dying cells, it's an living were dying. Dying cells, it's an living were dying. Dying cells, it's an active process. You turn on something active process. You turn on something active process. You turn on something called program cell death. They were called program cell death. They were called program cell death. They were dying. They had lost their round dying. They had lost their round dying. They had lost their round plumpness. Healthy cells are round like plumpness. Healthy cells are round like plumpness. Healthy cells are round like a grape. They were more like a a a a a grape. They were more like a a a a a grape. They were more like a a a a branch. They were spindly branch. They were spindly branch. They were spindly >> and they were no longer reproducing or >> and they were no longer reproducing or >> and they were no longer reproducing or producing growth factors. That's what producing growth factors. That's what producing growth factors. That's what these little old stem cells were doing. these little old stem cells were doing. these little old stem cells were doing. Then we took these girls Then we took these girls Then we took these girls and I spent a lot of money buying mouse and I spent a lot of money buying mouse and I spent a lot of money buying mouse treadmills. It's unbelievable how much treadmills. It's unbelievable how much treadmills. It's unbelievable how much mouse treadmills cost. But I bought some mouse treadmills cost. But I bought some mouse treadmills cost. But I bought some and we put these girls on the mouse and we put these girls on the mouse and we put these girls on the mouse treadmills and they were just like the treadmills and they were just like the treadmills and they were just like the rest of us. They didn't want to run, but rest of us. They didn't want to run, but rest of us. They didn't want to run, but we encouraged them to do so. we encouraged them to do so. we encouraged them to do so. >> Twice a day for two weeks. We ran these >> Twice a day for two weeks. We ran these >> Twice a day for two weeks. We ran these girls on treadmills and then we girls on treadmills and then we girls on treadmills and then we resampled their stem cells. resampled their stem cells. resampled their stem cells. The spindly dying stem cells were now The spindly dying stem cells were now The spindly dying stem cells were now plump like grapes again. plump like grapes again. plump like grapes again. >> They were producing growth factors. They >> They were producing growth factors. They >> They were producing growth factors. They had turned off program cell death. So had turned off program cell death. So had turned off program cell death. So the simple act of mobility changed our the simple act of mobility changed our the simple act of mobility changed our stem cell function and rejuvenated it. stem cell function and rejuvenated it. stem cell function and rejuvenated it. It was a signal to these mal mice It was a signal to these mal mice It was a signal to these mal mice bodies, these murine model that we're bodies, these murine model that we're bodies, these murine model that we're not dead, we're living. And ex not dead, we're living. And ex not dead, we're living. And ex >> so down to the cellular level. >> so down to the cellular level. >> so down to the cellular level. >> So, and that's what I'm trying to re to >> So, and that's what I'm trying to re to >> So, and that's what I'm trying to re to explain to people in the book and give explain to people in the book and give explain to people in the book and give them I mean I think my readers are them I mean I think my readers are them I mean I think my readers are smart. They need to know why not just go smart. They need to know why not just go smart. They need to know why not just go do this program. do this program. do this program. >> We can change our mitochondria. We can >> We can change our mitochondria. We can >> We can change our mitochondria. We can change the expression of our genes. We change the expression of our genes. We change the expression of our genes. We can change the amount of inflammation in can change the amount of inflammation in can change the amount of inflammation in our body. our body. our body. >> Yeah. by regulating glucose metabolism >> Yeah. by regulating glucose metabolism >> Yeah. by regulating glucose metabolism and insulin sensitivity and really have and insulin sensitivity and really have and insulin sensitivity and really have profound changes profound changes profound changes of the hallmarks of aging by simple of the hallmarks of aging by simple of the hallmarks of aging by simple activities activities activities that become how we live, not just that become how we live, not just that become how we live, not just programs. programs. programs. >> Yeah. I I love the bit sort of halfway >> Yeah. I I love the bit sort of halfway >> Yeah. I I love the bit sort of halfway through the book where you move on to through the book where you move on to through the book where you move on to the next section where you've covered the next section where you've covered the next section where you've covered exercise in detail and there's this exercise in detail and there's this exercise in detail and there's this beautiful chart where you you've got beautiful chart where you you've got beautiful chart where you you've got listed all the time bombs of aging, DNA listed all the time bombs of aging, DNA listed all the time bombs of aging, DNA change and damage, change and damage, change and damage, >> mitochondrial dysfunction, scinessence, >> mitochondrial dysfunction, scinessence, >> mitochondrial dysfunction, scinessence, fuel gauge malfunction and stem cell fuel gauge malfunction and stem cell fuel gauge malfunction and stem cell exhaustion. And then you cross reference exhaustion. And then you cross reference exhaustion. And then you cross reference that with different kinds of exercise that with different kinds of exercise that with different kinds of exercise >> and basically you follow that chart. you >> and basically you follow that chart. you >> and basically you follow that chart. you go, "Wait a minute. If you do this go, "Wait a minute. If you do this go, "Wait a minute. If you do this hybrid training program that you outline hybrid training program that you outline hybrid training program that you outline in your book, you are basically going to in your book, you are basically going to in your book, you are basically going to make sure you've hit every one of those make sure you've hit every one of those make sure you've hit every one of those six." six." six." >> Yes. >> Yes. >> Yes. >> So, all of the >> So, all of the >> So, all of the >> sort of physiological changes in your >> sort of physiological changes in your >> sort of physiological changes in your body that are driving aging in a perhaps body that are driving aging in a perhaps body that are driving aging in a perhaps unhealthy way or a or a faster than unhealthy way or a or a faster than unhealthy way or a or a faster than needed way. needed way. needed way. >> Yeah. >> Yeah. >> Yeah. >> Hybrid training targets them all. It's >> Hybrid training targets them all. It's >> Hybrid training targets them all. It's very very inspiring, isn't it? is you very very inspiring, isn't it? is you very very inspiring, isn't it? is you can hit all the boxes by doing this very can hit all the boxes by doing this very can hit all the boxes by doing this very simple lifestyle. simple lifestyle. simple lifestyle. >> You're obviously such a passionate >> You're obviously such a passionate >> You're obviously such a passionate proponent of this. You've proponent of this. You've proponent of this. You've >> you, you know, you were really worried >> you, you know, you were really worried >> you, you know, you were really worried at 47 and what the hell was going on at 47 and what the hell was going on at 47 and what the hell was going on with your body and your brain with your body and your brain with your body and your brain >> and you've really turned things around >> and you've really turned things around >> and you've really turned things around where, you know, I saw you the end of where, you know, I saw you the end of where, you know, I saw you the end of the day in London. You probably had a the day in London. You probably had a the day in London. You probably had a jet lag, whatever. You were on fire on jet lag, whatever. You were on fire on jet lag, whatever. You were on fire on stage. your passion, your energy. stage. your passion, your energy. stage. your passion, your energy. >> I think that's why you're having such an >> I think that's why you're having such an >> I think that's why you're having such an impact in the world. It's not just what impact in the world. It's not just what impact in the world. It's not just what you're saying, you're saying, you're saying, >> it's how you're saying it. So, I guess >> it's how you're saying it. So, I guess >> it's how you're saying it. So, I guess my question to you is at this stage in my question to you is at this stage in my question to you is at this stage in your life, are you able to share with us your life, are you able to share with us your life, are you able to share with us >> what a typical week of training or >> what a typical week of training or >> what a typical week of training or movement looks like for you? movement looks like for you? movement looks like for you? >> Sure. And I appreciate that may not feel >> Sure. And I appreciate that may not feel >> Sure. And I appreciate that may not feel achievable for someone who's about to achievable for someone who's about to achievable for someone who's about to start, but I wonder if we could start start, but I wonder if we could start start, but I wonder if we could start off with what you do. Yeah. off with what you do. Yeah. off with what you do. Yeah. >> And then we can perhaps wind back to >> And then we can perhaps wind back to >> And then we can perhaps wind back to someone who's never done any of this someone who's never done any of this someone who's never done any of this before where they can start. before where they can start. before where they can start. >> Yes. >> Yes. >> Yes. >> Um >> Um >> Um and number one, I want people to give and number one, I want people to give and number one, I want people to give themselves grace themselves grace themselves grace because sometimes when people say what because sometimes when people say what because sometimes when people say what I'm about to say, they're like, "Gh, I I'm about to say, they're like, "Gh, I I'm about to say, they're like, "Gh, I could never." It's not about that. Start could never." It's not about that. Start could never." It's not about that. Start where you are. And I'll give you the where you are. And I'll give you the where you are. And I'll give you the example. I'm on a book tour right now. I example. I'm on a book tour right now. I example. I'm on a book tour right now. I am really busy in different time zones. am really busy in different time zones. am really busy in different time zones. So, I am not doing everything that I So, I am not doing everything that I So, I am not doing everything that I would normally love to do. And I'm going would normally love to do. And I'm going would normally love to do. And I'm going to give myself grace. It's the period of to give myself grace. It's the period of to give myself grace. It's the period of life and not judge myself for it. But life and not judge myself for it. But life and not judge myself for it. But ideally, this is what I do. Um, ideally, this is what I do. Um, ideally, this is what I do. Um, I have a flexibility and mobility I have a flexibility and mobility I have a flexibility and mobility practice, meaning I am trying to stretch practice, meaning I am trying to stretch practice, meaning I am trying to stretch out my tendon, ligaments, and muscles out my tendon, ligaments, and muscles out my tendon, ligaments, and muscles nearly every day. This is where I don't nearly every day. This is where I don't nearly every day. This is where I don't do Pilates or yoga, but if you do, this do Pilates or yoga, but if you do, this do Pilates or yoga, but if you do, this is where that comes in to be marvelous. is where that comes in to be marvelous. is where that comes in to be marvelous. I do a dynamic warm-up every day, which I do a dynamic warm-up every day, which I do a dynamic warm-up every day, which gets every joint, every set of tendons gets every joint, every set of tendons gets every joint, every set of tendons and ligaments around my major joints and ligaments around my major joints and ligaments around my major joints moving, right? So, daily flexibility and moving, right? So, daily flexibility and moving, right? So, daily flexibility and mobility, mobility, mobility, >> 10 minutes, >> 10 minutes, >> 10 minutes, >> you know, it's just a series and it's >> you know, it's just a series and it's >> you know, it's just a series and it's outlined in the book, The Dynamic War. outlined in the book, The Dynamic War. outlined in the book, The Dynamic War. It's just a series of 10 things that if It's just a series of 10 things that if It's just a series of 10 things that if I do the inchworm motion, it warms up my I do the inchworm motion, it warms up my I do the inchworm motion, it warms up my ankles, my knees, my hips. If I do um ankles, my knees, my hips. If I do um ankles, my knees, my hips. If I do um hamstring extensions, it gets my hips hamstring extensions, it gets my hips hamstring extensions, it gets my hips and my knees and my knees and my knees >> first thing in the morning. Is that when >> first thing in the morning. Is that when >> first thing in the morning. Is that when you tend to do it? you tend to do it? you tend to do it? >> No, I do it before I work out. >> No, I do it before I work out. >> No, I do it before I work out. >> Before you I put it all together. >> Before you I put it all together. >> Before you I put it all together. >> Yeah, that's interesting. And the only >> Yeah, that's interesting. And the only >> Yeah, that's interesting. And the only reason I ask is because I do mobility reason I ask is because I do mobility reason I ask is because I do mobility every day, but it's part of my morning every day, but it's part of my morning every day, but it's part of my morning routine. So I'll get up. routine. So I'll get up. routine. So I'll get up. >> I'll at the moment I'm really into >> I'll at the moment I'm really into >> I'll at the moment I'm really into meditation. So I'll meditate and then meditation. So I'll meditate and then meditation. So I'll meditate and then it's in my living room which has got a it's in my living room which has got a it's in my living room which has got a carpet on the floor. So straight carpet on the floor. So straight carpet on the floor. So straight afterwards afterwards afterwards >> I'll probably spend 5 10 minutes just >> I'll probably spend 5 10 minutes just >> I'll probably spend 5 10 minutes just doing a whole variety of mobility. I doing a whole variety of mobility. I doing a whole variety of mobility. I almost feel like it's waking up all of almost feel like it's waking up all of almost feel like it's waking up all of my joints for the day ahead. So you do my joints for the day ahead. So you do my joints for the day ahead. So you do it before you work out. it before you work out. it before you work out. >> I do it first thing in the morning, but >> I do it first thing in the morning, but >> I do it first thing in the morning, but doesn't really matter. doesn't really matter. doesn't really matter. >> Yeah. Some form of mobility to keep all >> Yeah. Some form of mobility to keep all >> Yeah. Some form of mobility to keep all the joints moving. Okay. the joints moving. Okay. the joints moving. Okay. >> That's right. And then when it comes to >> That's right. And then when it comes to >> That's right. And then when it comes to and we'll just use this acronym that you and we'll just use this acronym that you and we'll just use this acronym that you that you mentioned F that's F A aerobic. that you mentioned F that's F A aerobic. that you mentioned F that's F A aerobic. I used to be the marathon running middle I used to be the marathon running middle I used to be the marathon running middle distance getting my heart rate into distance getting my heart rate into distance getting my heart rate into middle zones all the time as so many middle zones all the time as so many middle zones all the time as so many people did. I now use an 8020 method. people did. I now use an 8020 method. people did. I now use an 8020 method. 80% of the time I am in lower heart rate 80% of the time I am in lower heart rate 80% of the time I am in lower heart rate base training heart rate zone which is base training heart rate zone which is base training heart rate zone which is very metabolically efficient. It helps very metabolically efficient. It helps very metabolically efficient. It helps my mitochondria be flexible with what my mitochondria be flexible with what my mitochondria be flexible with what fuel source I'm using, whether it's fuel source I'm using, whether it's fuel source I'm using, whether it's protein, carbs, or fat. And it burns protein, carbs, or fat. And it burns protein, carbs, or fat. And it burns more fat than more fat than more fat than the middle distance, middle the middle distance, middle the middle distance, middle highintensity exercising that I'll talk highintensity exercising that I'll talk highintensity exercising that I'll talk about in a minute. So 80% of the time, about in a minute. So 80% of the time, about in a minute. So 80% of the time, so that is 3 hours a week broken up into so that is 3 hours a week broken up into so that is 3 hours a week broken up into 45 minute sessions. I choose to do mine 45 minute sessions. I choose to do mine 45 minute sessions. I choose to do mine either by walking home from work, which either by walking home from work, which either by walking home from work, which is two and a half miles, or I have a is two and a half miles, or I have a is two and a half miles, or I have a treadmill in my room upstairs. treadmill in my room upstairs. treadmill in my room upstairs. >> So, four 45 minute sessions a week in >> So, four 45 minute sessions a week in >> So, four 45 minute sessions a week in what's typically these days called zone what's typically these days called zone what's typically these days called zone 2 training, which is basically low heart 2 training, which is basically low heart 2 training, which is basically low heart rate training. rate training. rate training. >> And I and I came to that based on the >> And I and I came to that based on the >> And I and I came to that based on the research of Inigo San Milan who is a research of Inigo San Milan who is a research of Inigo San Milan who is a physiologist for the tour to France. So, physiologist for the tour to France. So, physiologist for the tour to France. So, he has a lab in my building. So I use he has a lab in my building. So I use he has a lab in my building. So I use his method and I I have the privilege of his method and I I have the privilege of his method and I I have the privilege of having my lactate threshold which is having my lactate threshold which is having my lactate threshold which is telling me where my heart rate is uh telling me where my heart rate is uh telling me where my heart rate is uh done on a with finger sticks. If you done on a with finger sticks. If you done on a with finger sticks. If you can't do that then you can estimate it. can't do that then you can estimate it. can't do that then you can estimate it. Um many wearables estimate it but you Um many wearables estimate it but you Um many wearables estimate it but you could take your age 181 minus your age could take your age 181 minus your age could take your age 181 minus your age will give you a range um of heart rate. will give you a range um of heart rate. will give you a range um of heart rate. >> But you also and you do share this in >> But you also and you do share this in >> But you also and you do share this in the book that for people who don't want the book that for people who don't want the book that for people who don't want to get that technical and don't want to to get that technical and don't want to to get that technical and don't want to do lab testing. do lab testing. do lab testing. >> Yeah. It's it's basically a lot easier >> Yeah. It's it's basically a lot easier >> Yeah. It's it's basically a lot easier than you think. than you think. than you think. >> Oh, it's brisk walking. >> Oh, it's brisk walking. >> Oh, it's brisk walking. >> Yeah, it's brisk walking. It's basically >> Yeah, it's brisk walking. It's basically >> Yeah, it's brisk walking. It's basically where you can still talk, but if there where you can still talk, but if there where you can still talk, but if there was a person on the phone chatting to was a person on the phone chatting to was a person on the phone chatting to you, they would also know that you were you, they would also know that you were you, they would also know that you were working a little bit. working a little bit. working a little bit. >> Yeah. You would be breathless. >> Yeah. You would be breathless. >> Yeah. You would be breathless. >> Yeah. >> Yeah. >> Yeah. >> Yeah. And and by the end of doing that, >> Yeah. And and by the end of doing that, >> Yeah. And and by the end of doing that, I break a little sweat cuz I can feel my I break a little sweat cuz I can feel my I break a little sweat cuz I can feel my metabolism revving up. metabolism revving up. metabolism revving up. >> So So you're trying to do about 3 hours >> So So you're trying to do about 3 hours >> So So you're trying to do about 3 hours of that a week. of that a week. of that a week. >> That's correct. And that's when I listen >> That's correct. And that's when I listen >> That's correct. And that's when I listen to podcasts. Yeah. Or I learn something. to podcasts. Yeah. Or I learn something. to podcasts. Yeah. Or I learn something. So it's relatively an inverted comm is So it's relatively an inverted comm is So it's relatively an inverted comm is easy training relatively. easy training relatively. easy training relatively. >> You're burning fat. It's good for your >> You're burning fat. It's good for your >> You're burning fat. It's good for your metabolic flexibility. metabolic flexibility. metabolic flexibility. >> The other thing which I think a lot of >> The other thing which I think a lot of >> The other thing which I think a lot of people don't realize about that form of people don't realize about that form of people don't realize about that form of training is that it doesn't spike your training is that it doesn't spike your training is that it doesn't spike your cortisol. cortisol. cortisol. >> Right? >> Right? >> Right? >> If you enjoyed that conversation then I >> If you enjoyed that conversation then I >> If you enjoyed that conversation then I think you are really going to enjoy this think you are really going to enjoy this think you are really going to enjoy this one. Most things that adults are doing one. Most things that adults are doing one. Most things that adults are doing that is counterproductive have a logic, that is counterproductive have a logic, that is counterproductive have a logic, a certain logic, a twisted logic you a certain logic, a twisted logic you a certain logic, a twisted logic you might say, that dates back to their might say, that dates back to their might say, that dates back to their early childhood where that behavior made early childhood where that behavior made early childhood where that behavior made a certain sort of sense.