What 40 Years of Male-Biased Research Did to Women's Health

I'm going to introduce our host, Mr. I'm going to introduce our host, Mr. Rich Roll. How's everybody doing? Are you having How's everybody doing? Are you having fun today? fun today? fun today? I think this promises to be a I think this promises to be a I think this promises to be a potentially life-altering conversation potentially life-altering conversation potentially life-altering conversation with one of the world's most renowned with one of the world's most renowned with one of the world's most renowned exercise physiologists and nutrition exercise physiologists and nutrition exercise physiologists and nutrition specialist. So, without further ado, specialist. So, without further ado, specialist. So, without further ado, let's welcome the wonderful Stacy Sims. let's welcome the wonderful Stacy Sims. let's welcome the wonderful Stacy Sims. Thank you. Thank you. Thank you. Stacy, what a delight to have you here Stacy, what a delight to have you here Stacy, what a delight to have you here today. I'm so excited to talk to you and today. I'm so excited to talk to you and today. I'm so excited to talk to you and I want to start I want to start I want to start um with just um with just um with just uh you know, the quote that gets the uh you know, the quote that gets the uh you know, the quote that gets the most traffic. This thing that you most traffic. This thing that you most traffic. This thing that you constantly refer to. This idea that constantly refer to. This idea that constantly refer to. This idea that women are not small men. So, what do you women are not small men. So, what do you women are not small men. So, what do you mean by that? What are you trying to mean by that? What are you trying to mean by that? What are you trying to communicate? Yeah, I think um a lot of communicate? Yeah, I think um a lot of communicate? Yeah, I think um a lot of people don't really understand like the people don't really understand like the people don't really understand like the biological and physiological factors biological and physiological factors biological and physiological factors that make us XX versus XY. Cuz from a that make us XX versus XY. Cuz from a that make us XX versus XY. Cuz from a cultural standpoint, you go in any shop cultural standpoint, you go in any shop cultural standpoint, you go in any shop and then you have like the men's and then you have like the men's and then you have like the men's section, the women's section, and it section, the women's section, and it section, the women's section, and it doesn't really matter. Like you just go doesn't really matter. Like you just go doesn't really matter. Like you just go where you want to go. where you want to go. where you want to go. But when we're looking at scientific But when we're looking at scientific But when we're looking at scientific research or we're looking at health research or we're looking at health research or we're looking at health outcomes, we know that most of the outcomes, we know that most of the outcomes, we know that most of the research in health and and sports research in health and and sports research in health and and sports science has been done on men and science has been done on men and science has been done on men and generalized to women. Even small things generalized to women. Even small things generalized to women. Even small things like aspirin for heart attack. There like aspirin for heart attack. There like aspirin for heart attack. There were no women who were in the original were no women who were in the original were no women who were in the original study. So, they were looking at men and study. So, they were looking at men and study. So, they were looking at men and generalizing to women. generalizing to women. generalizing to women. Uh same with osteoporosis research. So, Uh same with osteoporosis research. So, Uh same with osteoporosis research. So, when we start going women are not small when we start going women are not small when we start going women are not small men, it's because we as women deserve to men, it's because we as women deserve to men, it's because we as women deserve to have research done on our bodies and our have research done on our bodies and our have research done on our bodies and our physiology because the dose of the X physiology because the dose of the X physiology because the dose of the X chromosome changes if you have a double chromosome changes if you have a double chromosome changes if you have a double X versus an XY. And we see this from in X versus an XY. And we see this from in X versus an XY. And we see this from in utero all the way through uh aging utero all the way through uh aging utero all the way through uh aging processes and into death. processes and into death. processes and into death. So, the women are not small men kind of So, the women are not small men kind of So, the women are not small men kind of started as a funny when I was teaching started as a funny when I was teaching started as a funny when I was teaching in the afternoon and trying to wake my in the afternoon and trying to wake my in the afternoon and trying to wake my students up and I was teaching sex students up and I was teaching sex students up and I was teaching sex differences in training principles and differences in training principles and differences in training principles and practice. And it's like, women are not practice. And it's like, women are not practice. And it's like, women are not small men and this is why in the small men and this is why in the small men and this is why in the cardiovascular system. And then when I cardiovascular system. And then when I cardiovascular system. And then when I started a sport nutrition company way started a sport nutrition company way started a sport nutrition company way back, we started with a women's line and back, we started with a women's line and back, we started with a women's line and the tagline was women are not small men the tagline was women are not small men the tagline was women are not small men to differentiate and then that just to differentiate and then that just to differentiate and then that just became a resounding mantra for so many became a resounding mantra for so many became a resounding mantra for so many people. people. people. How did we get here? Why is it that so How did we get here? Why is it that so How did we get here? Why is it that so much of the fitness and dietary advice much of the fitness and dietary advice much of the fitness and dietary advice that you see out there is really that you see out there is really that you see out there is really oriented around men and not women? oriented around men and not women? oriented around men and not women? This is This is more of a historical This is This is more of a historical This is This is more of a historical kind of question to ask. If we think kind of question to ask. If we think kind of question to ask. If we think about the origins of medicine and about the origins of medicine and about the origins of medicine and science, women were not invited into the science, women were not invited into the science, women were not invited into the room cuz they were as much as I love room cuz they were as much as I love room cuz they were as much as I love Darwin, I also don't like him because he Darwin, I also don't like him because he Darwin, I also don't like him because he said women had smaller brains. said women had smaller brains. said women had smaller brains. And when we're looking at the origin of And when we're looking at the origin of And when we're looking at the origin of scientific design, it was men in the scientific design, it was men in the scientific design, it was men in the room and women weren't even thought of room and women weren't even thought of room and women weren't even thought of as we need to include them because at as we need to include them because at as we need to include them because at that point no one really thought that that point no one really thought that that point no one really thought that women could be different. They were just women could be different. They were just women could be different. They were just smaller versions of men. smaller versions of men. smaller versions of men. So the origins of the scientific design So the origins of the scientific design So the origins of the scientific design of medicine all came through the male of medicine all came through the male of medicine all came through the male lens, but as we've progressed and lens, but as we've progressed and lens, but as we've progressed and science has progressed, we realized that science has progressed, we realized that science has progressed, we realized that that's not really adequate. So now we're that's not really adequate. So now we're that's not really adequate. So now we're looking retrospectively, well, how do we looking retrospectively, well, how do we looking retrospectively, well, how do we really look at women in a different really look at women in a different really look at women in a different light? How do we really investigate light? How do we really investigate light? How do we really investigate their physiology? So we're going back their physiology? So we're going back their physiology? So we're going back and we're looking at methods. How do we and we're looking at methods. How do we and we're looking at methods. How do we actually nail methods down to actually nail methods down to actually nail methods down to accommodate for things like the accommodate for things like the accommodate for things like the menstrual cycle? Even that isn't really menstrual cycle? Even that isn't really menstrual cycle? Even that isn't really nailed down yet. We start looking at nailed down yet. We start looking at nailed down yet. We start looking at it's 2026, we don't have an answer for it's 2026, we don't have an answer for it's 2026, we don't have an answer for PCOS or endometriosis. Why? Because of PCOS or endometriosis. Why? Because of PCOS or endometriosis. Why? Because of the patriarchal way that medicine and the patriarchal way that medicine and the patriarchal way that medicine and science started and how ingrained it is science started and how ingrained it is science started and how ingrained it is in all of society. So there is a little in all of society. So there is a little in all of society. So there is a little bit of a push now, I shouldn't say a bit of a push now, I shouldn't say a bit of a push now, I shouldn't say a little, a big push now to really look at little, a big push now to really look at little, a big push now to really look at scientific methods and make sure that we scientific methods and make sure that we scientific methods and make sure that we are including women not from a hormonal are including women not from a hormonal are including women not from a hormonal status, but from a biological genetic status, but from a biological genetic status, but from a biological genetic status of XX as well as how different status of XX as well as how different status of XX as well as how different hormone profiles will affect the hormone profiles will affect the hormone profiles will affect the outcomes. So your sense is it is outcomes. So your sense is it is outcomes. So your sense is it is changing, maybe not changing fast changing, maybe not changing fast changing, maybe not changing fast enough, but uh there is change afoot. enough, but uh there is change afoot. enough, but uh there is change afoot. Yes. Yes. Yes. Yes. Yes. Yes. >> Um what is >> Um what is >> Um what is the main thing that the main thing that the main thing that we need to understand about the we need to understand about the we need to understand about the fundamental differences at play here fundamental differences at play here fundamental differences at play here before we get into the specifics? Like before we get into the specifics? Like before we get into the specifics? Like how is it and why is it that women are how is it and why is it that women are how is it and why is it that women are different? What are those What are those different? What are those What are those different? What are those What are those differences? differences? differences? So one of the studies that I was talking So one of the studies that I was talking So one of the studies that I was talking to Mary Claire about and she didn't even to Mary Claire about and she didn't even to Mary Claire about and she didn't even know this and she is a OB is in utero, know this and she is a OB is in utero, know this and she is a OB is in utero, we see that a woman who is pregnant with we see that a woman who is pregnant with we see that a woman who is pregnant with a baby and XX or a boy baby is under a baby and XX or a boy baby is under a baby and XX or a boy baby is under high emotional and environmental stress high emotional and environmental stress high emotional and environmental stress will have a higher chance of miscarrying will have a higher chance of miscarrying will have a higher chance of miscarrying than if she was carrying an XX because than if she was carrying an XX because than if she was carrying an XX because we see that some of the genetic coding we see that some of the genetic coding we see that some of the genetic coding that really protects an XX fetus is that really protects an XX fetus is that really protects an XX fetus is driven by some of the epigenetic driven by some of the epigenetic driven by some of the epigenetic stressors that the mom experiences. And stressors that the mom experiences. And stressors that the mom experiences. And then after the baby is born, we think then after the baby is born, we think then after the baby is born, we think that kids are pretty similar, but you'll that kids are pretty similar, but you'll that kids are pretty similar, but you'll see through development there are just see through development there are just see through development there are just inherent things that boys will gravitate inherent things that boys will gravitate inherent things that boys will gravitate to versus girls. to versus girls. to versus girls. And then when we look at puberty, the And then when we look at puberty, the And then when we look at puberty, the changes that happen at puberty, we see changes that happen at puberty, we see changes that happen at puberty, we see that girls with the epigenetic exposure that girls with the epigenetic exposure that girls with the epigenetic exposure of their sex hormones, we see a shift in of their sex hormones, we see a shift in of their sex hormones, we see a shift in our biomechanics. So women's heart or our biomechanics. So women's heart or our biomechanics. So women's heart or hips will widen, their shoulder girdle hips will widen, their shoulder girdle hips will widen, their shoulder girdle widens to accommodate for the widening widens to accommodate for the widening widens to accommodate for the widening of the hips and that happens because in of the hips and that happens because in of the hips and that happens because in a reproductive sense you need a wider a reproductive sense you need a wider a reproductive sense you need a wider hips to have a baby. With that we also hips to have a baby. With that we also hips to have a baby. With that we also see a really fast uh see a really fast uh see a really fast uh lengthening of our extremities. So women lengthening of our extremities. So women lengthening of our extremities. So women become more quad dominant and so they become more quad dominant and so they become more quad dominant and so they have to really relearn how to do all the have to really relearn how to do all the have to really relearn how to do all the fundamentals. fundamentals. fundamentals. And this is one of the play factors of And this is one of the play factors of And this is one of the play factors of why girls drop out of sport because why girls drop out of sport because why girls drop out of sport because their body doesn't feel like themselves. their body doesn't feel like themselves. their body doesn't feel like themselves. Whereas boys at puberty will get Whereas boys at puberty will get Whereas boys at puberty will get stronger and fitter faster more stronger and fitter faster more stronger and fitter faster more aggressive because of testosterone. And aggressive because of testosterone. And aggressive because of testosterone. And then as we go through our reproductive then as we go through our reproductive then as we go through our reproductive years, we have ultimate changes in the years, we have ultimate changes in the years, we have ultimate changes in the reproductive years. No one really has a reproductive years. No one really has a reproductive years. No one really has a regular menstrual cycle and even within regular menstrual cycle and even within regular menstrual cycle and even within that there's variation from month to that there's variation from month to that there's variation from month to month. If you're traveling, if you're month. If you're traveling, if you're month. If you're traveling, if you're not, daylight, that kind of stuff. Then not, daylight, that kind of stuff. Then not, daylight, that kind of stuff. Then we have things hormonal contraception, we have things hormonal contraception, we have things hormonal contraception, IUDs, then you might have PCOS and IUDs, then you might have PCOS and IUDs, then you might have PCOS and endometriosis, all these things that endometriosis, all these things that endometriosis, all these things that affect women. But inherently, even aging affect women. But inherently, even aging affect women. But inherently, even aging is different. We know that not is different. We know that not is different. We know that not associated with hormones, women have associated with hormones, women have associated with hormones, women have more dysfunction in one of their more dysfunction in one of their more dysfunction in one of their proteins for muscle contraction that proteins for muscle contraction that proteins for muscle contraction that makes them lose power and strength early makes them lose power and strength early makes them lose power and strength early before they lose actual muscle mass. before they lose actual muscle mass. before they lose actual muscle mass. Whereas men don't have that dysfunction, Whereas men don't have that dysfunction, Whereas men don't have that dysfunction, they just lose muscle mass. So when they just lose muscle mass. So when they just lose muscle mass. So when we're looking at aging from a biological we're looking at aging from a biological we're looking at aging from a biological sex difference, we have to really say, sex difference, we have to really say, sex difference, we have to really say, are you XY or are you XX? Because the are you XY or are you XX? Because the are you XY or are you XX? Because the aging factors differentiate not from a aging factors differentiate not from a aging factors differentiate not from a sex hormone decline, but actually from sex hormone decline, but actually from sex hormone decline, but actually from what's happening from a genetic code. what's happening from a genetic code. what's happening from a genetic code. And I mean, I could spend the whole time And I mean, I could spend the whole time And I mean, I could spend the whole time talking about cardiovascular system, how talking about cardiovascular system, how talking about cardiovascular system, how our lungs are smaller, we have less our lungs are smaller, we have less our lungs are smaller, we have less hemoglobin, we have less oxygen carrying hemoglobin, we have less oxygen carrying hemoglobin, we have less oxygen carrying capacity capacity capacity uh from a sports standpoint. We also see uh from a sports standpoint. We also see uh from a sports standpoint. We also see differences in mood and anxiety compared differences in mood and anxiety compared differences in mood and anxiety compared to men and women under the same stress. to men and women under the same stress. to men and women under the same stress. We also see that women become less uh We also see that women become less uh We also see that women become less uh their bodies become less accommodating their bodies become less accommodating their bodies become less accommodating for cortisol stress even if they're for cortisol stress even if they're for cortisol stress even if they're exposed to the same stressor, whereas exposed to the same stressor, whereas exposed to the same stressor, whereas men do. So they have less extremities of men do. So they have less extremities of men do. So they have less extremities of cortisol peaks when they're stressed cortisol peaks when they're stressed cortisol peaks when they're stressed with the same stress. with the same stress. with the same stress. So it becomes this whole big thing of, So it becomes this whole big thing of, So it becomes this whole big thing of, okay, it's becoming very complex. But if okay, it's becoming very complex. But if okay, it's becoming very complex. But if we just kind of look at male and male we just kind of look at male and male we just kind of look at male and male data, it'll be good enough. But it's data, it'll be good enough. But it's data, it'll be good enough. But it's not. not. not. Well, maybe the the easiest way into Well, maybe the the easiest way into Well, maybe the the easiest way into this conversation is to start with a this conversation is to start with a this conversation is to start with a very common question that a lot of women very common question that a lot of women very common question that a lot of women face when they face when they face when they enter perimenopause, which is enter perimenopause, which is enter perimenopause, which is why is it that the things I used to do why is it that the things I used to do why is it that the things I used to do are no longer working? Like, why is it are no longer working? Like, why is it are no longer working? Like, why is it so difficult for me to like lose weight? so difficult for me to like lose weight? so difficult for me to like lose weight? I'm gaining weight, and everything that I'm gaining weight, and everything that I'm gaining weight, and everything that I used to do to manage my weight and my I used to do to manage my weight and my I used to do to manage my weight and my well-being seems ineffective all of a well-being seems ineffective all of a well-being seems ineffective all of a sudden. sudden. sudden. Yeah, and this is Yeah, and this is Yeah, and this is some new research that's coming out some new research that's coming out some new research that's coming out that's really interesting. So, we're that's really interesting. So, we're that's really interesting. So, we're teasing out aging versus what's teasing out aging versus what's teasing out aging versus what's happening in perimenopause. So, we used happening in perimenopause. So, we used happening in perimenopause. So, we used to think that the symptoms associated to think that the symptoms associated to think that the symptoms associated with perimenopause was just based on with perimenopause was just based on with perimenopause was just based on hormonal dysfunction. hormonal dysfunction. hormonal dysfunction. Cuz usually when you're thinking about Cuz usually when you're thinking about Cuz usually when you're thinking about what's happening in perimenopause, what's happening in perimenopause, what's happening in perimenopause, you're having more and more what we call you're having more and more what we call you're having more and more what we call anovulatory cycles. So, if you don't anovulatory cycles. So, if you don't anovulatory cycles. So, if you don't ovulate, then you don't produce ovulate, then you don't produce ovulate, then you don't produce progesterone. So, you start to have wild progesterone. So, you start to have wild progesterone. So, you start to have wild disruption in our ratios of estrogen and disruption in our ratios of estrogen and disruption in our ratios of estrogen and progesterone. Why that is important is progesterone. Why that is important is progesterone. Why that is important is because we have estrogen progesterone because we have estrogen progesterone because we have estrogen progesterone receptors in every system of our body. receptors in every system of our body. receptors in every system of our body. So, as I was saying at puberty, how So, as I was saying at puberty, how So, as I was saying at puberty, how everything changes because of the everything changes because of the everything changes because of the epigenetic exposure of estrogen and epigenetic exposure of estrogen and epigenetic exposure of estrogen and progesterone, same thing is happening progesterone, same thing is happening progesterone, same thing is happening cuz they're in a wind down. And our body cuz they're in a wind down. And our body cuz they're in a wind down. And our body becomes very sympathetically driven. The becomes very sympathetically driven. The becomes very sympathetically driven. The other thing that happens with it is all other thing that happens with it is all other thing that happens with it is all of our metabolism goes down. So, our of our metabolism goes down. So, our of our metabolism goes down. So, our resting metabolism decreases, our sleep resting metabolism decreases, our sleep resting metabolism decreases, our sleep metabolism decreases, the energetics metabolism decreases, the energetics metabolism decreases, the energetics required for required for required for bone and and bone turnover and muscle bone and and bone turnover and muscle bone and and bone turnover and muscle turnover also decreases because the body turnover also decreases because the body turnover also decreases because the body is under extreme stress. So, we see at is under extreme stress. So, we see at is under extreme stress. So, we see at any point when the body is under extreme any point when the body is under extreme any point when the body is under extreme stress, it starts to wind down its stress, it starts to wind down its stress, it starts to wind down its metabolic processes. So, this this is metabolic processes. So, this this is metabolic processes. So, this this is attributing to some of the weight gain. attributing to some of the weight gain. attributing to some of the weight gain. We also see that about 4 years before We also see that about 4 years before We also see that about 4 years before that one point in time of menopause, that one point in time of menopause, that one point in time of menopause, there's an incredible decrease in our there's an incredible decrease in our there's an incredible decrease in our gut microbiome diversity. Which then gut microbiome diversity. Which then gut microbiome diversity. Which then exacerbates exacerbates exacerbates the body's ability to store body fat the body's ability to store body fat the body's ability to store body fat because we start having an overgrowth of because we start having an overgrowth of because we start having an overgrowth of the phyla that is obesigenic or prefers the phyla that is obesigenic or prefers the phyla that is obesigenic or prefers to grab all of the energy out of all the to grab all of the energy out of all the to grab all of the energy out of all the food that we're eating and make you food that we're eating and make you food that we're eating and make you crave simple carbohydrates. What is the crave simple carbohydrates. What is the crave simple carbohydrates. What is the root cause of the microbiome root cause of the microbiome root cause of the microbiome dysregulation? dysregulation? dysregulation? This is your drop of your sex hormones This is your drop of your sex hormones This is your drop of your sex hormones because we look at how sex hormones are because we look at how sex hormones are because we look at how sex hormones are metabolized and distributed through the metabolized and distributed through the metabolized and distributed through the body. body. body. There's There's There's a point where it is our sex hormones are a point where it is our sex hormones are a point where it is our sex hormones are released and then they are bound with released and then they are bound with released and then they are bound with sex hormone binding globulin to be sex hormone binding globulin to be sex hormone binding globulin to be effective in their work. This is effective in their work. This is effective in their work. This is excreted into the intestines through excreted into the intestines through excreted into the intestines through bile and then unconjugated or taken off bile and then unconjugated or taken off bile and then unconjugated or taken off the sex hormone binding globulin and the sex hormone binding globulin and the sex hormone binding globulin and shot back out in circulation. So, our shot back out in circulation. So, our shot back out in circulation. So, our gut bugs do that. As we start losing our gut bugs do that. As we start losing our gut bugs do that. As we start losing our sex hormones or having wide variations sex hormones or having wide variations sex hormones or having wide variations in estrogen and progesterone and to some in estrogen and progesterone and to some in estrogen and progesterone and to some extent testosterone, extent testosterone, extent testosterone, those gut bugs die off. And so, what those gut bugs die off. And so, what those gut bugs die off. And so, what happens because the body is extremely happens because the body is extremely happens because the body is extremely stressed and sympathetically driven, stressed and sympathetically driven, stressed and sympathetically driven, the phyla that really thrives in those the phyla that really thrives in those the phyla that really thrives in those stressful situations starts to overgrow. stressful situations starts to overgrow. stressful situations starts to overgrow. And unfortunately, that is that And unfortunately, that is that And unfortunately, that is that obesogenic phyla, which is why when we obesogenic phyla, which is why when we obesogenic phyla, which is why when we start looking at what is one of the big start looking at what is one of the big start looking at what is one of the big things that women can do is increase the things that women can do is increase the things that women can do is increase the fiber and diversity in their diet to fiber and diversity in their diet to fiber and diversity in their diet to make sure that gut microbiome diversity make sure that gut microbiome diversity make sure that gut microbiome diversity stays. stays. stays. And also downstream of this of these And also downstream of this of these And also downstream of this of these hormonal shifts is hormonal shifts is hormonal shifts is correct me if I'm wrong is this correct me if I'm wrong is this correct me if I'm wrong is this signaling to the body that it needs to signaling to the body that it needs to signaling to the body that it needs to conserve its fat and its energy stores, conserve its fat and its energy stores, conserve its fat and its energy stores, right? So, in conjunction with right? So, in conjunction with right? So, in conjunction with the the kind of microbiome changes is the the kind of microbiome changes is the the kind of microbiome changes is that hormonal signaling that's that's that hormonal signaling that's that's that hormonal signaling that's that's that's leading to a retention of that that's leading to a retention of that that's leading to a retention of that like visceral fat and and belly fat. like visceral fat and and belly fat. like visceral fat and and belly fat. Yes, and we know that estrogen is a very Yes, and we know that estrogen is a very Yes, and we know that estrogen is a very strong anti-inflammatory agent. And so, strong anti-inflammatory agent. And so, strong anti-inflammatory agent. And so, as that starts to decrease, we have a as that starts to decrease, we have a as that starts to decrease, we have a conversation that is happening between conversation that is happening between conversation that is happening between the liver and free fatty acids. And the liver and free fatty acids. And the liver and free fatty acids. And because there is more inflammation in because there is more inflammation in because there is more inflammation in the body, the way that the body responds the body, the way that the body responds the body, the way that the body responds is this is to change the is this is to change the is this is to change the molecular structure of free fatty acids molecular structure of free fatty acids molecular structure of free fatty acids to make them what they're called to make them what they're called to make them what they're called esterified. And esterified is stored as esterified. And esterified is stored as esterified. And esterified is stored as a visceral fat. So, it's it's like we a visceral fat. So, it's it's like we a visceral fat. So, it's it's like we have this very stressed body. We have have this very stressed body. We have have this very stressed body. We have all these things that are happening all these things that are happening all these things that are happening that's causing inflammation. Our main that's causing inflammation. Our main that's causing inflammation. Our main driver anti-inflammatory responses is driver anti-inflammatory responses is driver anti-inflammatory responses is decreasing. So, then the response is we decreasing. So, then the response is we decreasing. So, then the response is we are in this tizzy, we have to be able to are in this tizzy, we have to be able to are in this tizzy, we have to be able to conserve things, have extra fuel. So, conserve things, have extra fuel. So, conserve things, have extra fuel. So, we're going to downregulate the things we're going to downregulate the things we're going to downregulate the things that take a lot of of which is bone and that take a lot of of which is bone and that take a lot of of which is bone and muscle. We're going to upregulate the muscle. We're going to upregulate the muscle. We're going to upregulate the storage of things that will provide storage of things that will provide storage of things that will provide fuel, which is fat. fuel, which is fat. fuel, which is fat. And how uh does that evolve as women age And how uh does that evolve as women age And how uh does that evolve as women age up into menopause from perimenopause? up into menopause from perimenopause? up into menopause from perimenopause? So, it happens all across menopause. If So, it happens all across menopause. If So, it happens all across menopause. If we don't do anything, we're going to we don't do anything, we're going to we don't do anything, we're going to have significant body composition have significant body composition have significant body composition change. We know that the like the peak change. We know that the like the peak change. We know that the like the peak of all the changes is the 2 years before of all the changes is the 2 years before of all the changes is the 2 years before that one point on the calendar called that one point on the calendar called that one point on the calendar called menopause. menopause. menopause. In postmenopause, early postmenopause, In postmenopause, early postmenopause, In postmenopause, early postmenopause, we start to see some leveling out, and we start to see some leveling out, and we start to see some leveling out, and then things start to get better on the then things start to get better on the then things start to get better on the other side. You're not going to have any other side. You're not going to have any other side. You're not going to have any real change in body composition unless real change in body composition unless real change in body composition unless you make an active effort to do things you make an active effort to do things you make an active effort to do things during perimenopause, and also when you during perimenopause, and also when you during perimenopause, and also when you get to postmenopause. If you haven't get to postmenopause. If you haven't get to postmenopause. If you haven't done anything, it's not too late. done anything, it's not too late. done anything, it's not too late. So, we always look at an exercise stress So, we always look at an exercise stress So, we always look at an exercise stress to create an adaptive response, as well to create an adaptive response, as well to create an adaptive response, as well as what kind of nutrition we're putting as what kind of nutrition we're putting as what kind of nutrition we're putting in to really support and kind of counter in to really support and kind of counter in to really support and kind of counter all the negativity that's happening in all the negativity that's happening in all the negativity that's happening in the body. Cuz we know that feedback the body. Cuz we know that feedback the body. Cuz we know that feedback mechanisms and and some of the mechanisms and and some of the mechanisms and and some of the adaptation mechanisms from exercise adaptation mechanisms from exercise adaptation mechanisms from exercise stress really do increase stress really do increase stress really do increase anti-inflammatory responses, changes in anti-inflammatory responses, changes in anti-inflammatory responses, changes in epigenetic epigenetic epigenetic protein or causes an epigenetic response protein or causes an epigenetic response protein or causes an epigenetic response within the cells to be able to pull more within the cells to be able to pull more within the cells to be able to pull more glucose in without insulin. So, there glucose in without insulin. So, there glucose in without insulin. So, there are many, many things that we can do are many, many things that we can do are many, many things that we can do without pharmaceuticals for the most without pharmaceuticals for the most without pharmaceuticals for the most part to counter what's happening to the part to counter what's happening to the part to counter what's happening to the body, to improve body composition and body, to improve body composition and body, to improve body composition and mental health to carry women through mental health to carry women through mental health to carry women through perimenopause and have a better baseline perimenopause and have a better baseline perimenopause and have a better baseline at postmenopause and keep building. at postmenopause and keep building. at postmenopause and keep building. Before we tease out some of those Before we tease out some of those Before we tease out some of those specific counters, specific counters, specific counters, what in your mind is the biggest myth or what in your mind is the biggest myth or what in your mind is the biggest myth or misconception that gets misconception that gets misconception that gets propagated out there about propagated out there about propagated out there about uh this phase of life for women? uh this phase of life for women? uh this phase of life for women? That it's something to be afraid of. That it's something to be afraid of. That it's something to be afraid of. Because we see now that there is so much Because we see now that there is so much Because we see now that there is so much fear factor in the marketing around it fear factor in the marketing around it fear factor in the marketing around it like you shouldn't do high-intensity like you shouldn't do high-intensity like you shouldn't do high-intensity exercise, you're going to get a cortisol exercise, you're going to get a cortisol exercise, you're going to get a cortisol belly, you're going to break your bones, belly, you're going to break your bones, belly, you're going to break your bones, you need to take this supplement, you you need to take this supplement, you you need to take this supplement, you need to take MHT, you need to do all of need to take MHT, you need to do all of need to take MHT, you need to do all of these things. these things. these things. And in the reality And in the reality And in the reality >> fragile. Right. And you become fragile. >> fragile. Right. And you become fragile. >> fragile. Right. And you become fragile. And in reality, it's we have to change And in reality, it's we have to change And in reality, it's we have to change that conversation. It's like let's do that conversation. It's like let's do that conversation. It's like let's do the basics. Let's hit the good sleep, the basics. Let's hit the good sleep, the basics. Let's hit the good sleep, the exercise, the nutrition, the the exercise, the nutrition, the the exercise, the nutrition, the mindfulness and community, and then we mindfulness and community, and then we mindfulness and community, and then we build from there. But so many people build from there. But so many people build from there. But so many people will get so afraid that they drop out of will get so afraid that they drop out of will get so afraid that they drop out of everything that they're doing cuz one, everything that they're doing cuz one, everything that they're doing cuz one, they don't know what the what's going they don't know what the what's going they don't know what the what's going on, and two, they feel awful. They don't on, and two, they feel awful. They don't on, and two, they feel awful. They don't want to exercise, and then they feel want to exercise, and then they feel want to exercise, and then they feel like they're letting their friends down like they're letting their friends down like they're letting their friends down if they're the slow person in the group, if they're the slow person in the group, if they're the slow person in the group, or they're not motivated, or they had or they're not motivated, or they had or they're not motivated, or they had poor sleep. So it's like let's change poor sleep. So it's like let's change poor sleep. So it's like let's change that conversation, empower women to that conversation, empower women to that conversation, empower women to understand what's going on so they're understand what's going on so they're understand what's going on so they're not afraid. And they can still keep not afraid. And they can still keep not afraid. And they can still keep doing all the things they love, but with doing all the things they love, but with doing all the things they love, but with modifications. modifications. modifications. So we're going to talk about nutrition, So we're going to talk about nutrition, So we're going to talk about nutrition, we're going to talk about fitness, and we're going to talk about fitness, and we're going to talk about fitness, and then other just general uh daily then other just general uh daily then other just general uh daily lifestyle habits. But these things all lifestyle habits. But these things all lifestyle habits. But these things all overlap, like the Venn diagram overlaps. overlap, like the Venn diagram overlaps. overlap, like the Venn diagram overlaps. But let's let's begin with nutrition. But let's let's begin with nutrition. But let's let's begin with nutrition. You have a very specific kind of take on You have a very specific kind of take on You have a very specific kind of take on how women should be eating how women should be eating how women should be eating as they're, you know, inching into their as they're, you know, inching into their as they're, you know, inching into their later decades. So what is your thesis on later decades. So what is your thesis on later decades. So what is your thesis on this? this? this? I've been doing a lot of um reading and I've been doing a lot of um reading and I've been doing a lot of um reading and have some colleagues who are in the have some colleagues who are in the have some colleagues who are in the chronobiological world of research. chronobiological world of research. chronobiological world of research. And what I really want women to And what I really want women to And what I really want women to understand is their circadian rhythm. So understand is their circadian rhythm. So understand is their circadian rhythm. So men and women have different circadian men and women have different circadian men and women have different circadian rhythms, where women's is a little bit rhythms, where women's is a little bit rhythms, where women's is a little bit shorter than a man's. shorter than a man's. shorter than a man's. And our circadian rhythm is tightly tied And our circadian rhythm is tightly tied And our circadian rhythm is tightly tied to different hormone pulses. So hormones to different hormone pulses. So hormones to different hormone pulses. So hormones don't rise and fall in a linear fashion, don't rise and fall in a linear fashion, don't rise and fall in a linear fashion, they're pulsed out throughout the day. they're pulsed out throughout the day. they're pulsed out throughout the day. So it's not only our sex hormones, but So it's not only our sex hormones, but So it's not only our sex hormones, but it's our appetite hormones, it's our it's our appetite hormones, it's our it's our appetite hormones, it's our thyroid, everything that is part of the thyroid, everything that is part of the thyroid, everything that is part of the endocrine system. endocrine system. endocrine system. So if we are doing something like So if we are doing something like So if we are doing something like holding a fast till 11:00 or so, and we holding a fast till 11:00 or so, and we holding a fast till 11:00 or so, and we are eating in a a small window cuz we'll are eating in a a small window cuz we'll are eating in a a small window cuz we'll stop eating at 6:00 because then we want stop eating at 6:00 because then we want stop eating at 6:00 because then we want to sleep well. to sleep well. to sleep well. We have effectively phase shift our We have effectively phase shift our We have effectively phase shift our circadian rhythm. Because the most circadian rhythm. Because the most circadian rhythm. Because the most powerful ways that you can change your powerful ways that you can change your powerful ways that you can change your circadian rhythm is light and dark and circadian rhythm is light and dark and circadian rhythm is light and dark and food intake. So, if you wake up and food intake. So, if you wake up and food intake. So, if you wake up and you're withholding food and maybe you're you're withholding food and maybe you're you're withholding food and maybe you're exercising or not and you're going exercising or not and you're going exercising or not and you're going through a stressful day, the body is through a stressful day, the body is through a stressful day, the body is like, like, like, "Oh, wait. What's going on?" "Oh, wait. What's going on?" "Oh, wait. What's going on?" So, we know that the hypothalamus comes So, we know that the hypothalamus comes So, we know that the hypothalamus comes into play because when a woman wakes up into play because when a woman wakes up into play because when a woman wakes up with her cortisol awakening response, with her cortisol awakening response, with her cortisol awakening response, that peak is higher than a man's. that peak is higher than a man's. that peak is higher than a man's. And with that comes um And with that comes um And with that comes um acylated ghrelin, which is the active acylated ghrelin, which is the active acylated ghrelin, which is the active form of our hunger hormone, and PYY, form of our hunger hormone, and PYY, form of our hunger hormone, and PYY, peptide YY, which is appetite peptide YY, which is appetite peptide YY, which is appetite suppressant. So, it's a counter. suppressant. So, it's a counter. suppressant. So, it's a counter. If you don't have food, then with the If you don't have food, then with the If you don't have food, then with the rise in cortisol, it kind of stays rise in cortisol, it kind of stays rise in cortisol, it kind of stays elevated, which keeps that um acylated elevated, which keeps that um acylated elevated, which keeps that um acylated ghrelin active. And the peptide YY can't ghrelin active. And the peptide YY can't ghrelin active. And the peptide YY can't make you not feel hungry. So, the make you not feel hungry. So, the make you not feel hungry. So, the hypothalamus is going, "W- Wait. What's hypothalamus is going, "W- Wait. What's hypothalamus is going, "W- Wait. What's going on?" So, then we start having a going on?" So, then we start having a going on?" So, then we start having a cascade of responses that starts to cascade of responses that starts to cascade of responses that starts to downregulate things like your incidental downregulate things like your incidental downregulate things like your incidental movement. We see less incidental movement. We see less incidental movement. We see less incidental movement. We see more of the walling in movement. We see more of the walling in movement. We see more of the walling in the afternoon. We see more of a craving the afternoon. We see more of a craving the afternoon. We see more of a craving for simple carbohydrate in the afternoon for simple carbohydrate in the afternoon for simple carbohydrate in the afternoon cuz your body feels like it's in this cuz your body feels like it's in this cuz your body feels like it's in this such a fatigued state. And then in that such a fatigued state. And then in that such a fatigued state. And then in that smaller window of eating that women are smaller window of eating that women are smaller window of eating that women are holding a fast, holding a fast, holding a fast, um they aren't necessarily getting all um they aren't necessarily getting all um they aren't necessarily getting all the micronutrients they have. But then the micronutrients they have. But then the micronutrients they have. But then we also see from population research for we also see from population research for we also see from population research for those people who hold a fast later, they those people who hold a fast later, they those people who hold a fast later, they end up with no metabolic control that a end up with no metabolic control that a end up with no metabolic control that a fast is supposed to give them. So, when fast is supposed to give them. So, when fast is supposed to give them. So, when we start looking at how should women we start looking at how should women we start looking at how should women eat? It's like, "Let's work with the eat? It's like, "Let's work with the eat? It's like, "Let's work with the circadian rhythm." We know that you want circadian rhythm." We know that you want circadian rhythm." We know that you want to eat within a half an hour or so as to eat within a half an hour or so as to eat within a half an hour or so as you wake up. It doesn't have to be a you wake up. It doesn't have to be a you wake up. It doesn't have to be a large meal, but just enough to bring large meal, but just enough to bring large meal, but just enough to bring blood sugar up and signal that yes, blood sugar up and signal that yes, blood sugar up and signal that yes, there's some nutrition coming on. Then there's some nutrition coming on. Then there's some nutrition coming on. Then we look at having protein and fiber at we look at having protein and fiber at we look at having protein and fiber at every eating opportunity. So, that's at every eating opportunity. So, that's at every eating opportunity. So, that's at every meal, every snack. We want to stop every meal, every snack. We want to stop every meal, every snack. We want to stop eating with dinner. Don't eat after eating with dinner. Don't eat after eating with dinner. Don't eat after dinner so that you have a good 2 two 3 dinner so that you have a good 2 two 3 dinner so that you have a good 2 two 3 hours before bed. And then you have your hours before bed. And then you have your hours before bed. And then you have your overnight sleep where you're having all overnight sleep where you're having all overnight sleep where you're having all your reparation. So, if we're thinking your reparation. So, if we're thinking your reparation. So, if we're thinking about fasting, if you don't eat at 7:00 about fasting, if you don't eat at 7:00 about fasting, if you don't eat at 7:00 or you stop eating at 7:00, and then you or you stop eating at 7:00, and then you or you stop eating at 7:00, and then you wake up at 7:00, wake up at 7:00, wake up at 7:00, and then you don't have breakfast till and then you don't have breakfast till and then you don't have breakfast till 7:30 or 8:00, you're looking at a 12, 12 7:30 or 8:00, you're looking at a 12, 12 7:30 or 8:00, you're looking at a 12, 12 and 1/2, 13-hour fast, time-restricted and 1/2, 13-hour fast, time-restricted and 1/2, 13-hour fast, time-restricted eating. So, you're getting the benefit eating. So, you're getting the benefit eating. So, you're getting the benefit of having a break from eating as you are of having a break from eating as you are of having a break from eating as you are going into night, which is beneficial. going into night, which is beneficial. going into night, which is beneficial. It's how your body works. But then It's how your body works. But then It's how your body works. But then you're not interfering with key signals you're not interfering with key signals you're not interfering with key signals throughout the day that your body relies throughout the day that your body relies throughout the day that your body relies on to be able to overcome stress and be on to be able to overcome stress and be on to be able to overcome stress and be stress resilient, to have cognition and stress resilient, to have cognition and stress resilient, to have cognition and focus, and to be able to understand what focus, and to be able to understand what focus, and to be able to understand what an exercise stress is and recover from an exercise stress is and recover from an exercise stress is and recover from it. Um so, I think that there's this it. Um so, I think that there's this it. Um so, I think that there's this whole disconnect of like, I need to fast whole disconnect of like, I need to fast whole disconnect of like, I need to fast and hold calories because I've heard and hold calories because I've heard and hold calories because I've heard about all this stuff how fasting helps about all this stuff how fasting helps about all this stuff how fasting helps with the autophagy and helps with with the autophagy and helps with with the autophagy and helps with parasympathetic and telomere length and parasympathetic and telomere length and parasympathetic and telomere length and metabolic control, but that's for male metabolic control, but that's for male metabolic control, but that's for male data. So, when we start looking at the data. So, when we start looking at the data. So, when we start looking at the female data and looking at female data and looking at female data and looking at chronobiology, we see that the best way chronobiology, we see that the best way chronobiology, we see that the best way a woman can eat is according to eating a woman can eat is according to eating a woman can eat is according to eating during the day, fueling at hand, and during the day, fueling at hand, and during the day, fueling at hand, and then having that break overnight. So, then having that break overnight. So, then having that break overnight. So, we're not phase shifting, we're not we're not phase shifting, we're not we're not phase shifting, we're not going to bed with an a full stomach going to bed with an a full stomach going to bed with an a full stomach where we can't get into a deep sleep, where we can't get into a deep sleep, where we can't get into a deep sleep, and we are actually able to follow that and we are actually able to follow that and we are actually able to follow that rhythm, which it improves our oxidative rhythm, which it improves our oxidative rhythm, which it improves our oxidative capacities, it improves our capacities, it improves our capacities, it improves our anti-inflammatory capacities, and by the anti-inflammatory capacities, and by the anti-inflammatory capacities, and by the way, it improves our sleep. way, it improves our sleep. way, it improves our sleep. How does everything you just shared How does everything you just shared How does everything you just shared correlate with a woman's age? Does this correlate with a woman's age? Does this correlate with a woman's age? Does this become more acute the older that you become more acute the older that you become more acute the older that you get, or do these principles apply across get, or do these principles apply across get, or do these principles apply across the board irrespective of age? the board irrespective of age? the board irrespective of age? Well, the circadian rhythm doesn't Well, the circadian rhythm doesn't Well, the circadian rhythm doesn't change with age, but what does change is change with age, but what does change is change with age, but what does change is sleep and sleep architecture. sleep and sleep architecture. sleep and sleep architecture. So, the biggest problem that a lot of So, the biggest problem that a lot of So, the biggest problem that a lot of women have when they hit their 40s women have when they hit their 40s women have when they hit their 40s onwards is sleep and having a lot of onwards is sleep and having a lot of onwards is sleep and having a lot of difficulty sleeping. And we see, yeah, difficulty sleeping. And we see, yeah, difficulty sleeping. And we see, yeah, there's a there's a there's a change in serotonin and melatonin change in serotonin and melatonin change in serotonin and melatonin production, partly because of gut bug production, partly because of gut bug production, partly because of gut bug changes, but also we become more changes, but also we become more changes, but also we become more sympathetically driven. So, we're really sympathetically driven. So, we're really sympathetically driven. So, we're really trying to improve sleep, then we want to trying to improve sleep, then we want to trying to improve sleep, then we want to really pay attention to what we're doing really pay attention to what we're doing really pay attention to what we're doing in the day. Because if you're eating in the day. Because if you're eating in the day. Because if you're eating well in the day and front-loading well in the day and front-loading well in the day and front-loading calories, then you aren't going to be calories, then you aren't going to be calories, then you aren't going to be sympathetically driven and unable to get sympathetically driven and unable to get sympathetically driven and unable to get into a parasympathetic response for good into a parasympathetic response for good into a parasympathetic response for good sleep. Why do we want good sleep? sleep. Why do we want good sleep? sleep. Why do we want good sleep? Because we can't have any kind of Because we can't have any kind of Because we can't have any kind of metabolic or body composition change if metabolic or body composition change if metabolic or body composition change if we have poor sleep. we have poor sleep. we have poor sleep. And that's the biggest limiting factor, And that's the biggest limiting factor, And that's the biggest limiting factor, especially when when we get into especially when when we get into especially when when we get into perimenopause, with changes in body comp perimenopause, with changes in body comp perimenopause, with changes in body comp and the inability to sleep, and then and the inability to sleep, and then and the inability to sleep, and then they're fighting back and they're trying they're fighting back and they're trying they're fighting back and they're trying fad diets, or they're trying to hold a fad diets, or they're trying to hold a fad diets, or they're trying to hold a fast, and that's interrupting sleep even fast, and that's interrupting sleep even fast, and that's interrupting sleep even more, which becomes this big cascade of more, which becomes this big cascade of more, which becomes this big cascade of events where it's like just hold up, events where it's like just hold up, events where it's like just hold up, let's look how the body works. Let's let's look how the body works. Let's let's look how the body works. Let's look at that circadian rhythm. Let's look at that circadian rhythm. Let's look at that circadian rhythm. Let's work on sleep. Because once we get sleep work on sleep. Because once we get sleep work on sleep. Because once we get sleep nailed down, become more stress nailed down, become more stress nailed down, become more stress resilient, your body can start making resilient, your body can start making resilient, your body can start making changes. It seems like those principles changes. It seems like those principles changes. It seems like those principles would apply to men, also. would apply to men, also. would apply to men, also. You would think, right? But, we see that You would think, right? But, we see that You would think, right? But, we see that phase shifting is more difficult in men, phase shifting is more difficult in men, phase shifting is more difficult in men, because they are not as sensitive to because they are not as sensitive to because they are not as sensitive to calorie changes and nutrient density as calorie changes and nutrient density as calorie changes and nutrient density as women are. women are. women are. Uh I pull uh Uh I pull uh Uh I pull uh a lot of the examples out of what we a lot of the examples out of what we a lot of the examples out of what we call low energy availability, which is call low energy availability, which is call low energy availability, which is really high in active women and men. really high in active women and men. really high in active women and men. And we see that the calorie And we see that the calorie And we see that the calorie kind of intake bare minimum for women kind of intake bare minimum for women kind of intake bare minimum for women before they start have dysfunction is before they start have dysfunction is before they start have dysfunction is around 30 calories per kilogram of around 30 calories per kilogram of around 30 calories per kilogram of fat-free mass, but for men it's 15. So, fat-free mass, but for men it's 15. So, fat-free mass, but for men it's 15. So, we're looking at the baseline level for we're looking at the baseline level for we're looking at the baseline level for our nutrient needs, it's different. So, our nutrient needs, it's different. So, our nutrient needs, it's different. So, men can hold a fast, and they're not men can hold a fast, and they're not men can hold a fast, and they're not going to get dysregulation, they're not going to get dysregulation, they're not going to get dysregulation, they're not going to have necessary changes in their going to have necessary changes in their going to have necessary changes in their pulses, because it's not as strong of a pulses, because it's not as strong of a pulses, because it's not as strong of a stimulus for change as it is as it is stimulus for change as it is as it is stimulus for change as it is as it is for women. It becomes more of a for women. It becomes more of a for women. It becomes more of a protective factor from a biological protective factor from a biological protective factor from a biological standpoint, if there isn't a lot of standpoint, if there isn't a lot of standpoint, if there isn't a lot of nutrition around, women's bodies start nutrition around, women's bodies start nutrition around, women's bodies start to really conserve. Right. So, the to really conserve. Right. So, the to really conserve. Right. So, the translation is basically if men are translation is basically if men are translation is basically if men are undergoing some kind of fasting undergoing some kind of fasting undergoing some kind of fasting protocol, intermittent fasting, or protocol, intermittent fasting, or protocol, intermittent fasting, or whatnot, they're able to lean out and whatnot, they're able to lean out and whatnot, they're able to lean out and still maintain or build lean muscle still maintain or build lean muscle still maintain or build lean muscle mass, whereas women's bodies the signal mass, whereas women's bodies the signal mass, whereas women's bodies the signal is conserve, and so they're going to is conserve, and so they're going to is conserve, and so they're going to retain retain retain uh they're going to retain that fat. So, uh they're going to retain that fat. So, uh they're going to retain that fat. So, the fasting is at cross purposes with the fasting is at cross purposes with the fasting is at cross purposes with the aim. the aim. the aim. Right. Right. Right. Granted, of course, there are outliers. Granted, of course, there are outliers. Granted, of course, there are outliers. Like, if you have a a really Like, if you have a a really Like, if you have a a really significantly obese woman, then fasting significantly obese woman, then fasting significantly obese woman, then fasting can be beneficial cuz they're trying to can be beneficial cuz they're trying to can be beneficial cuz they're trying to get control and see we see that um get control and see we see that um get control and see we see that um fasting can be more beneficial than fasting can be more beneficial than fasting can be more beneficial than severe calorie restriction. But, when do severe calorie restriction. But, when do severe calorie restriction. But, when do we break the fast? Is the question, we break the fast? Is the question, we break the fast? Is the question, right? So, if we're looking at a woman right? So, if we're looking at a woman right? So, if we're looking at a woman who is obese and trying to get control, who is obese and trying to get control, who is obese and trying to get control, it's not breaking the fast late, it's it's not breaking the fast late, it's it's not breaking the fast late, it's breaking the fast early and then having breaking the fast early and then having breaking the fast early and then having the fasting window or the eating window the fasting window or the eating window the fasting window or the eating window in the day and then stopping eating at in the day and then stopping eating at in the day and then stopping eating at like 4:00. So, you have a longer like 4:00. So, you have a longer like 4:00. So, you have a longer overnight fast. It's not about working overnight fast. It's not about working overnight fast. It's not about working in the in the morning because even in in the in the morning because even in in the in the morning because even in women who aren't active, they still have women who aren't active, they still have women who aren't active, they still have this circadian disruption. Yeah, that this circadian disruption. Yeah, that this circadian disruption. Yeah, that was my question. I mean, obviously, if was my question. I mean, obviously, if was my question. I mean, obviously, if you're obese, uh that's a you know, set you're obese, uh that's a you know, set you're obese, uh that's a you know, set up for a cascade of all kinds of up for a cascade of all kinds of up for a cascade of all kinds of lifestyle ailments. Um and I can lifestyle ailments. Um and I can lifestyle ailments. Um and I can understand why a fasting protocol would understand why a fasting protocol would understand why a fasting protocol would be efficacious in that regard, but what be efficacious in that regard, but what be efficacious in that regard, but what about like how much of this is about like how much of this is about like how much of this is applicable to someone like yourself who applicable to someone like yourself who applicable to someone like yourself who is super fit, very active, versus, you is super fit, very active, versus, you is super fit, very active, versus, you know, the average 40-plus or 50-plus know, the average 40-plus or 50-plus know, the average 40-plus or 50-plus year-old woman who, you know, does year-old woman who, you know, does year-old woman who, you know, does enough here and there, but also is, you enough here and there, but also is, you enough here and there, but also is, you know, working full-time and is a mom and know, working full-time and is a mom and know, working full-time and is a mom and has all of these other kind of stressors has all of these other kind of stressors has all of these other kind of stressors or or pressures in their life. Like, is or or pressures in their life. Like, is or or pressures in their life. Like, is there there there a use case where fasting might be a use case where fasting might be a use case where fasting might be beneficial from your perspective, or are beneficial from your perspective, or are beneficial from your perspective, or are you taking it off the board? you taking it off the board? you taking it off the board? I'm taking the traditional idea of I'm taking the traditional idea of I'm taking the traditional idea of holding your fast till 11:00 or 12:00 holding your fast till 11:00 or 12:00 holding your fast till 11:00 or 12:00 off the board. off the board. off the board. Um and that is I'm like I look like I'm Um and that is I'm like I look like I'm Um and that is I'm like I look like I'm really super fit and everything, but I'm really super fit and everything, but I'm really super fit and everything, but I'm not. I'm the mom who's rushing around not. I'm the mom who's rushing around not. I'm the mom who's rushing around and have a really hard time like and have a really hard time like and have a really hard time like maintaining my mass. I don't have a lot maintaining my mass. I don't have a lot maintaining my mass. I don't have a lot of time to train. of time to train. of time to train. >> But no, across the board it's like >> But no, across the board it's like >> But no, across the board it's like >> Suns out, guns out, Stacy. >> Suns out, guns out, Stacy. >> Suns out, guns out, Stacy. >> Yeah. No, I got harassed last weekend >> Yeah. No, I got harassed last weekend >> Yeah. No, I got harassed last weekend because I wore a jacket on stage and because I wore a jacket on stage and because I wore a jacket on stage and people like, "Where are your arms?" I people like, "Where are your arms?" I people like, "Where are your arms?" I didn't know it was a thing. didn't know it was a thing. didn't know it was a thing. Um but no, if we're looking at like the Um but no, if we're looking at like the Um but no, if we're looking at like the traditional case that I have that will traditional case that I have that will traditional case that I have that will come see me and say, "I I really really come see me and say, "I I really really come see me and say, "I I really really need help." is a woman who is in her need help." is a woman who is in her need help." is a woman who is in her mid-40s, has two kids, super busy, mid-40s, has two kids, super busy, mid-40s, has two kids, super busy, having intermittent sleep issues, highly having intermittent sleep issues, highly having intermittent sleep issues, highly stressed, um exercises when she can. stressed, um exercises when she can. stressed, um exercises when she can. She's trying to, you know, eat clean, do She's trying to, you know, eat clean, do She's trying to, you know, eat clean, do all the things and she's like, "Help." all the things and she's like, "Help." all the things and she's like, "Help." But then it's like she leans into it's But then it's like she leans into it's But then it's like she leans into it's really easy not to eat first thing in really easy not to eat first thing in really easy not to eat first thing in the morning cuz I'm so busy. I have a the morning cuz I'm so busy. I have a the morning cuz I'm so busy. I have a training session with my friends or I go training session with my friends or I go training session with my friends or I go to the gym at 5:00 and I get home at to the gym at 5:00 and I get home at to the gym at 5:00 and I get home at 6:00 and then I get the kids up and get 6:00 and then I get the kids up and get 6:00 and then I get the kids up and get them out the door and then I have them out the door and then I have them out the door and then I have meetings and emails and then it's like meetings and emails and then it's like meetings and emails and then it's like 10:00 before I've had any food. The very 10:00 before I've had any food. The very 10:00 before I've had any food. The very first thing that I do is like, "Let's first thing that I do is like, "Let's first thing that I do is like, "Let's re-examine the morning. Yes, I'm not re-examine the morning. Yes, I'm not re-examine the morning. Yes, I'm not going to have you have a full meal going to have you have a full meal going to have you have a full meal before you go work out at 5:00 or 6:00 before you go work out at 5:00 or 6:00 before you go work out at 5:00 or 6:00 in the morning, but let's have in the morning, but let's have in the morning, but let's have something, something really small." We something, something really small." We something, something really small." We know that Abby Smith-Ryan, who's a know that Abby Smith-Ryan, who's a know that Abby Smith-Ryan, who's a researcher at UNC, has done research in researcher at UNC, has done research in researcher at UNC, has done research in this and shows that just 10 g of protein this and shows that just 10 g of protein this and shows that just 10 g of protein before strength training program before strength training program before strength training program significantly helps avoid phase shift significantly helps avoid phase shift significantly helps avoid phase shift and improves exercise adaptations. If and improves exercise adaptations. If and improves exercise adaptations. If you're going to do cardiovascular type you're going to do cardiovascular type you're going to do cardiovascular type work, like a strength a circuit or work, like a strength a circuit or work, like a strength a circuit or putting in some Metcon in there, adding putting in some Metcon in there, adding putting in some Metcon in there, adding 30 g of carbohydrate to that does the 30 g of carbohydrate to that does the 30 g of carbohydrate to that does the same thing. So, we just look, it's like same thing. So, we just look, it's like same thing. So, we just look, it's like how do we support the body in the times how do we support the body in the times how do we support the body in the times of stress where it actually needs of stress where it actually needs of stress where it actually needs nutrition? nutrition? nutrition? Because then we're avoiding any kind of Because then we're avoiding any kind of Because then we're avoiding any kind of phase shift and when women start to phase shift and when women start to phase shift and when women start to adopt that and even even if it is just adopt that and even even if it is just adopt that and even even if it is just the infamous protein coffee, they're the infamous protein coffee, they're the infamous protein coffee, they're like, "Oh my gosh, I feel feel in my like, "Oh my gosh, I feel feel in my like, "Oh my gosh, I feel feel in my workout. I have more clarity in the day. workout. I have more clarity in the day. workout. I have more clarity in the day. I have energy. Then when the 3:00 slump I have energy. Then when the 3:00 slump I have energy. Then when the 3:00 slump comes, I'm not craving simple comes, I'm not craving simple comes, I'm not craving simple carbohydrates. I can actually reach for carbohydrates. I can actually reach for carbohydrates. I can actually reach for something that's good. So that when I something that's good. So that when I something that's good. So that when I get home, yeah, I'm stressed and I'm get home, yeah, I'm stressed and I'm get home, yeah, I'm stressed and I'm tired from the day, but I'm not at that tired from the day, but I'm not at that tired from the day, but I'm not at that tipping point where I just can't deal tipping point where I just can't deal tipping point where I just can't deal anymore. So it becomes really important anymore. So it becomes really important anymore. So it becomes really important for the normal, really highly stressed for the normal, really highly stressed for the normal, really highly stressed woman to acknowledge the fact that not woman to acknowledge the fact that not woman to acknowledge the fact that not eating is not good. It doesn't make you eating is not good. It doesn't make you eating is not good. It doesn't make you stress resilient. It actually stress resilient. It actually stress resilient. It actually exacerbates the condition. exacerbates the condition. exacerbates the condition. But you can imagine the vicious cycle But you can imagine the vicious cycle But you can imagine the vicious cycle of, oh my goodness, I'm putting on of, oh my goodness, I'm putting on of, oh my goodness, I'm putting on weight. I'm working out more than I used weight. I'm working out more than I used weight. I'm working out more than I used to and I still can't seem to manage to and I still can't seem to manage to and I still can't seem to manage this. this. this. Uh so I'm going to eat less or I'm going Uh so I'm going to eat less or I'm going Uh so I'm going to eat less or I'm going to skip breakfast or and then, you know, to skip breakfast or and then, you know, to skip breakfast or and then, you know, that impairs appetite control later in that impairs appetite control later in that impairs appetite control later in the day and you have all these sort of, the day and you have all these sort of, the day and you have all these sort of, you know, kind of energy um lulls, etc. you know, kind of energy um lulls, etc. you know, kind of energy um lulls, etc. and you're just compounding the problem. and you're just compounding the problem. and you're just compounding the problem. 100% See it all the time, especially in 100% See it all the time, especially in 100% See it all the time, especially in the the age group of women who are in the the age group of women who are in the the age group of women who are in mid to late perimenopause, mid to late perimenopause, mid to late perimenopause, postmenopause, that grew up with the postmenopause, that grew up with the postmenopause, that grew up with the supermodels and the Kate Mosses and the supermodels and the Kate Mosses and the supermodels and the Kate Mosses and the ideal that skinny is best. And I hear ideal that skinny is best. And I hear ideal that skinny is best. And I hear the rhetoric all the time. I'm just the rhetoric all the time. I'm just the rhetoric all the time. I'm just trying to lose weight. But in order to trying to lose weight. But in order to trying to lose weight. But in order to lose weight in a highly stressed lose weight in a highly stressed lose weight in a highly stressed situation or not even a highly stressed situation or not even a highly stressed situation or not even a highly stressed situation, you need food. So when I tell situation, you need food. So when I tell situation, you need food. So when I tell people, you actually need to eat more to people, you actually need to eat more to people, you actually need to eat more to lose weight. We need to look at the lose weight. We need to look at the lose weight. We need to look at the quality and not volume of training. You quality and not volume of training. You quality and not volume of training. You actually need to eat more. And it's a actually need to eat more. And it's a actually need to eat more. And it's a mind switch. And people like, what? I mind switch. And people like, what? I mind switch. And people like, what? I need to eat more? I'm like, yes, but need to eat more? I'm like, yes, but need to eat more? I'm like, yes, but it's not like calories. We don't talk it's not like calories. We don't talk it's not like calories. We don't talk about calories in, calories out. We talk about calories in, calories out. We talk about calories in, calories out. We talk about the quality of the food and the about the quality of the food and the about the quality of the food and the timing of the food. And once we start timing of the food. And once we start timing of the food. And once we start getting that in place, then the body getting that in place, then the body getting that in place, then the body composition changes. composition changes. composition changes. In the Stacy Sims hierarchy of needs In the Stacy Sims hierarchy of needs In the Stacy Sims hierarchy of needs though, sleep it seems is at the top of though, sleep it seems is at the top of though, sleep it seems is at the top of that pyramid. that pyramid. that pyramid. >> Mhm. >> Mhm. >> Mhm. Nutrition and exercise can inform your Nutrition and exercise can inform your Nutrition and exercise can inform your sleep hygiene, but first things first, sleep hygiene, but first things first, sleep hygiene, but first things first, you got to dial in your sleep. you got to dial in your sleep. you got to dial in your sleep. Yep. Yep. Yep. Yes, you do. Yes, you do. Yes, you do. Um one of the things you you have also Um one of the things you you have also Um one of the things you you have also said is that women are often more said is that women are often more said is that women are often more metabolically flexible Mhm. metabolically flexible Mhm. metabolically flexible Mhm. >> than men. So, what does that what does >> than men. So, what does that what does >> than men. So, what does that what does that mean? that mean? that mean? I mean, you're you're dancing around it I mean, you're you're dancing around it I mean, you're you're dancing around it in everything that you've just shared, in everything that you've just shared, in everything that you've just shared, but maybe just drill down on that but maybe just drill down on that but maybe just drill down on that concept. concept. concept. >> So, when we talk about metabolic >> So, when we talk about metabolic >> So, when we talk about metabolic flexibility, this is where a lot of the flexibility, this is where a lot of the flexibility, this is where a lot of the zone two stuff came out. Like, we need zone two stuff came out. Like, we need zone two stuff came out. Like, we need to be able to train our bodies to burn to be able to train our bodies to burn to be able to train our bodies to burn more free fatty acids. more free fatty acids. more free fatty acids. And we look that there is This is where And we look that there is This is where And we look that there is This is where we have sex differences, not hormone we have sex differences, not hormone we have sex differences, not hormone factors. Sex differences that occur factors. Sex differences that occur factors. Sex differences that occur within the muscle itself. So, women are within the muscle itself. So, women are within the muscle itself. So, women are born with more of the endurance type born with more of the endurance type born with more of the endurance type fibers, so our our slow twitch fibers. fibers, so our our slow twitch fibers. fibers, so our our slow twitch fibers. We're also born with more mitochondria, We're also born with more mitochondria, We're also born with more mitochondria, protein for mitochondria respiration. protein for mitochondria respiration. protein for mitochondria respiration. That So, that means a more robust That So, that means a more robust That So, that means a more robust ability to use free fatty acids. ability to use free fatty acids. ability to use free fatty acids. Um, this is why we see women can go Um, this is why we see women can go Um, this is why we see women can go really long and slow without so much really long and slow without so much really long and slow without so much fuel. Men, on the other hand, are born fuel. Men, on the other hand, are born fuel. Men, on the other hand, are born with more fast twitch and glycolytic with more fast twitch and glycolytic with more fast twitch and glycolytic fibers. And so, they actually have to do fibers. And so, they actually have to do fibers. And so, they actually have to do more of the long slow training to more of the long slow training to more of the long slow training to enhance their fibers to be able to build enhance their fibers to be able to build enhance their fibers to be able to build more mitochondria, to be able to use more mitochondria, to be able to use more mitochondria, to be able to use more free fatty acids. The other thing more free fatty acids. The other thing more free fatty acids. The other thing is when we look at our reproductive is when we look at our reproductive is when we look at our reproductive years for women, they go through times years for women, they go through times years for women, they go through times of relying more on carbohydrate versus of relying more on carbohydrate versus of relying more on carbohydrate versus relying more on fat, depending on relying more on fat, depending on relying more on fat, depending on ovulation and progesterone. Because ovulation and progesterone. Because ovulation and progesterone. Because after ovulation, the body is taking a after ovulation, the body is taking a after ovulation, the body is taking a whole bunch of carbohydrate to grow this whole bunch of carbohydrate to grow this whole bunch of carbohydrate to grow this really lush uterine lining in case an really lush uterine lining in case an really lush uterine lining in case an egg is implanted. So, we have more egg is implanted. So, we have more egg is implanted. So, we have more glycogen being stored in the uterus than glycogen being stored in the uterus than glycogen being stored in the uterus than we do in the muscles. we do in the muscles. we do in the muscles. So, when we start looking at So, when we start looking at So, when we start looking at carbohydrate versus fat and exercise carbohydrate versus fat and exercise carbohydrate versus fat and exercise adaptations of carbohydrate versus fat, adaptations of carbohydrate versus fat, adaptations of carbohydrate versus fat, women are already metabolically flexible women are already metabolically flexible women are already metabolically flexible by the nature of the sex hormone coming by the nature of the sex hormone coming by the nature of the sex hormone coming into play. into play. into play. So, when we start looking at metabolic So, when we start looking at metabolic So, when we start looking at metabolic flexibility and the issue with that, flexibility and the issue with that, flexibility and the issue with that, it's should we be telling every woman it's should we be telling every woman it's should we be telling every woman that we need to be doing zone two to that we need to be doing zone two to that we need to be doing zone two to improve free fatty acid metabolism? Not improve free fatty acid metabolism? Not improve free fatty acid metabolism? Not necessarily. Because we already are necessarily. Because we already are necessarily. Because we already are metabolically capable of using those metabolically capable of using those metabolically capable of using those free fatty acids. Do we need it to free fatty acids. Do we need it to free fatty acids. Do we need it to become more metabolically flexible? become more metabolically flexible? become more metabolically flexible? Well, actually, no, cuz our body is Well, actually, no, cuz our body is Well, actually, no, cuz our body is already metabolically flexible. It's already metabolically flexible. It's already metabolically flexible. It's learned that. We start having hormone learned that. We start having hormone learned that. We start having hormone dysfunction. Yes, there is an uptick of dysfunction. Yes, there is an uptick of dysfunction. Yes, there is an uptick of not being able to use carbohydrate very not being able to use carbohydrate very not being able to use carbohydrate very well, becoming more insulin resistant. well, becoming more insulin resistant. well, becoming more insulin resistant. But, if we do the right kind of But, if we do the right kind of But, if we do the right kind of exercise, then we are creating an exercise, then we are creating an exercise, then we are creating an environment where we become more environment where we become more environment where we become more metabolically flexible and can use that metabolically flexible and can use that metabolically flexible and can use that carbohydrate really well. carbohydrate really well. carbohydrate really well. So, this is where we start getting into So, this is where we start getting into So, this is where we start getting into how old are you? You're not getting any how old are you? You're not getting any how old are you? You're not getting any change. What you're doing isn't working change. What you're doing isn't working change. What you're doing isn't working for you. So, yeah, let's look at how we for you. So, yeah, let's look at how we for you. So, yeah, let's look at how we can can modify what you're doing to can can modify what you're doing to can can modify what you're doing to create an exercise stress that's create an exercise stress that's create an exercise stress that's actually going to create an adaptation actually going to create an adaptation actually going to create an adaptation the way hormones used to support or the the way hormones used to support or the the way hormones used to support or the way that your training used to. We just way that your training used to. We just way that your training used to. We just have to look at what that stress is. With the FIFA World Cup 26 coming up With the FIFA World Cup 26 coming up this summer, I have been thinking about this summer, I have been thinking about this summer, I have been thinking about the ripple effect of something like the ripple effect of something like the ripple effect of something like that. Thousands of people traveling, that. Thousands of people traveling, that. Thousands of people traveling, showing up in new cities, looking for a showing up in new cities, looking for a showing up in new cities, looking for a place to land, which got me thinking place to land, which got me thinking place to land, which got me thinking about something pretty practical. When about something pretty practical. When about something pretty practical. When you're away from home, whether it's for you're away from home, whether it's for you're away from home, whether it's for travel, work, or just getting out of travel, work, or just getting out of travel, work, or just getting out of town, your space is just sitting there, town, your space is just sitting there, town, your space is just sitting there, and listing it on Airbnb is a simple way and listing it on Airbnb is a simple way and listing it on Airbnb is a simple way to make some extra income while you're to make some extra income while you're to make some extra income while you're gone. Doesn't have to be complicated. gone. Doesn't have to be complicated. gone. Doesn't have to be complicated. You can list your entire place or even You can list your entire place or even You can list your entire place or even just a room, whatever fits your just a room, whatever fits your just a room, whatever fits your situation. And with an event like the situation. And with an event like the situation. And with an event like the FIFA World Cup 26 bringing visitors from FIFA World Cup 26 bringing visitors from FIFA World Cup 26 bringing visitors from all over the world, there's real demand all over the world, there's real demand all over the world, there's real demand for places to stay. It's one of those for places to stay. It's one of those for places to stay. It's one of those small shifts in thinking, turning small shifts in thinking, turning small shifts in thinking, turning something you already have into something you already have into something you already have into something that works for you. If you've something that works for you. If you've something that works for you. If you've ever thought about hosting, this summer ever thought about hosting, this summer ever thought about hosting, this summer is a great time as we welcome FIFA World is a great time as we welcome FIFA World is a great time as we welcome FIFA World Cup fans. 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Head to squarespace.com/richroll Head to squarespace.com/richroll Head to squarespace.com/richroll for a free trial, and when you're ready for a free trial, and when you're ready for a free trial, and when you're ready to launch, use offer code richroll to to launch, use offer code richroll to to launch, use offer code richroll to save 10% off your first purchase of a save 10% off your first purchase of a save 10% off your first purchase of a website or domain. So, a little over 9 months ago, I So, a little over 9 months ago, I underwent spinal fusion surgery. And underwent spinal fusion surgery. And underwent spinal fusion surgery. And since then, my focus has shifted away since then, my focus has shifted away since then, my focus has shifted away from chasing these really big, audacious from chasing these really big, audacious from chasing these really big, audacious performance goals, like I did in the performance goals, like I did in the performance goals, like I did in the past, to now accepting my limitations in past, to now accepting my limitations in past, to now accepting my limitations in this current reality, and learning how this current reality, and learning how this current reality, and learning how to build a daily rhythm that actually to build a daily rhythm that actually to build a daily rhythm that actually feels sustainable for where I'm at right feels sustainable for where I'm at right feels sustainable for where I'm at right now, today. And Whoop, this wearable now, today. And Whoop, this wearable now, today. And Whoop, this wearable health and fitness coach that you see health and fitness coach that you see health and fitness coach that you see right here on my wrist, every time you right here on my wrist, every time you right here on my wrist, every time you see me, is this amazing tool that gives see me, is this amazing tool that gives see me, is this amazing tool that gives me insights into all the things that me insights into all the things that me insights into all the things that influence how I feel and how I perform. influence how I feel and how I perform. influence how I feel and how I perform. My sleep, my recovery, my strain, and my My sleep, my recovery, my strain, and my My sleep, my recovery, my strain, and my overall health so that I can better overall health so that I can better overall health so that I can better understand how my habits are influencing understand how my habits are influencing understand how my habits are influencing how I feel. And what's interesting is how I feel. And what's interesting is how I feel. And what's interesting is how these insights translate beyond how these insights translate beyond how these insights translate beyond training. Better sleep changes improve training. Better sleep changes improve training. Better sleep changes improve how I show up at work. Recovery changes how I show up at work. Recovery changes how I show up at work. Recovery changes how patient I am with my family. And how patient I am with my family. And how patient I am with my family. And when I'm planning for bigger goals like when I'm planning for bigger goals like when I'm planning for bigger goals like lining up to participate in the New York lining up to participate in the New York lining up to participate in the New York City Marathon to celebrate my 60th City Marathon to celebrate my 60th City Marathon to celebrate my 60th birthday this fall, Whoop helps me stay birthday this fall, Whoop helps me stay birthday this fall, Whoop helps me stay grounded in what my body needs right grounded in what my body needs right grounded in what my body needs right now, not what my ego wants it to do or now, not what my ego wants it to do or now, not what my ego wants it to do or what I used to be able to do. And I what I used to be able to do. And I what I used to be able to do. And I think that's really what adding more think that's really what adding more think that's really what adding more life to your years means. Making life to your years means. Making life to your years means. Making decisions today that allow you to show decisions today that allow you to show decisions today that allow you to show up more fully tomorrow. Go to up more fully tomorrow. Go to up more fully tomorrow. Go to join.whoop.com/roll join.whoop.com/roll join.whoop.com/roll for 1 month free of Whoop. Let me just back up and say uh Let me just back up and say uh basically basically basically uh on this idea of like a cascade of uh on this idea of like a cascade of uh on this idea of like a cascade of wrongs. Like you know, you're in this wrongs. Like you know, you're in this wrongs. Like you know, you're in this phase of life. What you're what you have phase of life. What you're what you have phase of life. What you're what you have done in the past isn't working. You're done in the past isn't working. You're done in the past isn't working. You're off your rhythm in terms of what you off your rhythm in terms of what you off your rhythm in terms of what you need to be doing nutritionally. need to be doing nutritionally. need to be doing nutritionally. Uh but you're kind of you know, Uh but you're kind of you know, Uh but you're kind of you know, literally and figuratively on this literally and figuratively on this literally and figuratively on this treadmill where you're just upping the treadmill where you're just upping the treadmill where you're just upping the cardio because that's the solution to cardio because that's the solution to cardio because that's the solution to the weight gain problem, right? And so the weight gain problem, right? And so the weight gain problem, right? And so the nutrition's off, the sleep's off, the nutrition's off, the sleep's off, the nutrition's off, the sleep's off, but but you know, you're doubling down but but you know, you're doubling down but but you know, you're doubling down on all you know, like the orange theory on all you know, like the orange theory on all you know, like the orange theory and the F45 and like all of these kind and the F45 and like all of these kind and the F45 and like all of these kind of like fitness classes. of like fitness classes. of like fitness classes. Um what say you? Um what say you? Um what say you? Dr. Stacy Sims. So, I'm going to preface Dr. Stacy Sims. So, I'm going to preface Dr. Stacy Sims. So, I'm going to preface it with any movement is good movement, it with any movement is good movement, it with any movement is good movement, right? And I come from it from how do we right? And I come from it from how do we right? And I come from it from how do we optimize? So, if I'm looking at a woman optimize? So, if I'm looking at a woman optimize? So, if I'm looking at a woman whose journey is I'm just going to start whose journey is I'm just going to start whose journey is I'm just going to start exercising cuz I'm having all these exercising cuz I'm having all these exercising cuz I'm having all these changes and I don't know what to do. changes and I don't know what to do. changes and I don't know what to do. Then yeah, Then yeah, Then yeah, do what you love. But if we're looking do what you love. But if we're looking do what you love. But if we're looking to optimize, we want to make sure that to optimize, we want to make sure that to optimize, we want to make sure that we're really polarizing the exercise. So we're really polarizing the exercise. So we're really polarizing the exercise. So this is where we're very specific in our this is where we're very specific in our this is where we're very specific in our interval and our interval training. interval and our interval training. interval and our interval training. We're very specific in the type of We're very specific in the type of We're very specific in the type of strength training we're doing. Because strength training we're doing. Because strength training we're doing. Because we know that any beginner is going to we know that any beginner is going to we know that any beginner is going to get massive gains, but as you are more get massive gains, but as you are more get massive gains, but as you are more and more trained, you have to really and more trained, you have to really and more trained, you have to really look at what kind of stress you're look at what kind of stress you're look at what kind of stress you're putting on the body to get absolute putting on the body to get absolute putting on the body to get absolute change. change. change. So if we're looking at someone who has So if we're looking at someone who has So if we're looking at someone who has been a lifelong exerciser and has been been a lifelong exerciser and has been been a lifelong exerciser and has been doing lots of running, doesn't really doing lots of running, doesn't really doing lots of running, doesn't really like strength training, starts to have like strength training, starts to have like strength training, starts to have body composition change and is like, body composition change and is like, body composition change and is like, "Oh, I need to do some high intensity "Oh, I need to do some high intensity "Oh, I need to do some high intensity work." And her friend goes to F45, "Hey, work." And her friend goes to F45, "Hey, work." And her friend goes to F45, "Hey, come join me." And this is the first come join me." And this is the first come join me." And this is the first time she's ever done any kind of time she's ever done any kind of time she's ever done any kind of strength training or anything like that, strength training or anything like that, strength training or anything like that, she might in the first couple of months she might in the first couple of months she might in the first couple of months see some change, but after that, it's see some change, but after that, it's see some change, but after that, it's not there's nothing there's going to be not there's nothing there's going to be not there's nothing there's going to be no change because it's not truly high no change because it's not truly high no change because it's not truly high intensity work. So we're looking at an intensity work. So we're looking at an intensity work. So we're looking at an F45 or an OrangeTheory, you're sitting F45 or an OrangeTheory, you're sitting F45 or an OrangeTheory, you're sitting 45 minutes at an intensity that isn't 45 minutes at an intensity that isn't 45 minutes at an intensity that isn't high intensity. It feels that way cuz high intensity. It feels that way cuz high intensity. It feels that way cuz we've all been conditioned to come out we've all been conditioned to come out we've all been conditioned to come out of a workout feeling really sweaty and of a workout feeling really sweaty and of a workout feeling really sweaty and wasted, but that's not effective. wasted, but that's not effective. wasted, but that's not effective. And I say that because when we look at And I say that because when we look at And I say that because when we look at the intensity needed to invoke change the intensity needed to invoke change the intensity needed to invoke change has to be really, really strong. This is has to be really, really strong. This is has to be really, really strong. This is a survival mechanism for the body. So if a survival mechanism for the body. So if a survival mechanism for the body. So if we're looking at high intensity we're looking at high intensity we're looking at high intensity exercise, 45 minutes is really moderate exercise, 45 minutes is really moderate exercise, 45 minutes is really moderate intensity. So it's not hard enough to be intensity. So it's not hard enough to be intensity. So it's not hard enough to be hard to invoke change. It's not easy hard to invoke change. It's not easy hard to invoke change. It's not easy enough to be easy for recovery. It's enough to be easy for recovery. It's enough to be easy for recovery. It's just kind of put you in the middle. just kind of put you in the middle. just kind of put you in the middle. So then we start to see an increase in So then we start to see an increase in So then we start to see an increase in cortisol, we don't have a post-exercise cortisol, we don't have a post-exercise cortisol, we don't have a post-exercise response for growth hormone, and we response for growth hormone, and we response for growth hormone, and we don't have a post-exercise don't have a post-exercise don't have a post-exercise anti-inflammatory response. anti-inflammatory response. anti-inflammatory response. We are sympathetically driven, so that We are sympathetically driven, so that We are sympathetically driven, so that doesn't help with sleep. It becomes uh a doesn't help with sleep. It becomes uh a doesn't help with sleep. It becomes uh a continuation of the problem that we continuation of the problem that we continuation of the problem that we already have. So when we start looking already have. So when we start looking already have. So when we start looking at optimization, we have to look at, at optimization, we have to look at, at optimization, we have to look at, okay, high intensity interval training okay, high intensity interval training okay, high intensity interval training is really good when we do it right. So is really good when we do it right. So is really good when we do it right. So the Norwegian 4 by 4 that everyone talks the Norwegian 4 by 4 that everyone talks the Norwegian 4 by 4 that everyone talks about, 4 minutes at about 80% where about, 4 minutes at about 80% where about, 4 minutes at about 80% where these 4 minutes feel like 4 hours. And these 4 minutes feel like 4 hours. And these 4 minutes feel like 4 hours. And then your 4 minutes recovery where then your 4 minutes recovery where then your 4 minutes recovery where you're like, "Gosh, that felt like 4 you're like, "Gosh, that felt like 4 you're like, "Gosh, that felt like 4 seconds." Because we're really working seconds." Because we're really working seconds." Because we're really working to one, develop lactate, which is really to one, develop lactate, which is really to one, develop lactate, which is really important for brain health. But two, we important for brain health. But two, we important for brain health. But two, we want more metabolic control. So, if want more metabolic control. So, if want more metabolic control. So, if we're holding a threshold um intensity we're holding a threshold um intensity we're holding a threshold um intensity for 3 to 4 minutes, then our body's for 3 to 4 minutes, then our body's for 3 to 4 minutes, then our body's like, "I need carbohydrate." So, it like, "I need carbohydrate." So, it like, "I need carbohydrate." So, it creates a response within the muscle and creates a response within the muscle and creates a response within the muscle and in the cells to what we say translocate in the cells to what we say translocate in the cells to what we say translocate GLUT4 protein. So, it's taking proteins GLUT4 protein. So, it's taking proteins GLUT4 protein. So, it's taking proteins from within the cell, it's pushing to from within the cell, it's pushing to from within the cell, it's pushing to the cell wall to open up the cell wall the cell wall to open up the cell wall the cell wall to open up the cell wall so carbohydrate can come in without so carbohydrate can come in without so carbohydrate can come in without insulin. insulin. insulin. And if we do the stimulus enough, then And if we do the stimulus enough, then And if we do the stimulus enough, then we are reducing our insulin resistance. we are reducing our insulin resistance. we are reducing our insulin resistance. Because now the body has more of these Because now the body has more of these Because now the body has more of these proteins, understands carbohydrate and proteins, understands carbohydrate and proteins, understands carbohydrate and glucose can come in without having to glucose can come in without having to glucose can come in without having to rely so much on insulin. rely so much on insulin. rely so much on insulin. And when we look at lactate, lactate is And when we look at lactate, lactate is And when we look at lactate, lactate is super important for women to produce super important for women to produce super important for women to produce because one, we have less glycolytic and because one, we have less glycolytic and because one, we have less glycolytic and fast-twitch fibers than men. But two, fast-twitch fibers than men. But two, fast-twitch fibers than men. But two, it's preferred fuel for the brain. And it's preferred fuel for the brain. And it's preferred fuel for the brain. And we know that there's a massive sex we know that there's a massive sex we know that there's a massive sex difference in things like dementia and difference in things like dementia and difference in things like dementia and Alzheimer's. And part of it is our brain Alzheimer's. And part of it is our brain Alzheimer's. And part of it is our brain metabolism and dysfunction that occurs metabolism and dysfunction that occurs metabolism and dysfunction that occurs with glucose metabolism in the brain. with glucose metabolism in the brain. with glucose metabolism in the brain. So, if we're introducing more lactate So, if we're introducing more lactate So, if we're introducing more lactate and the body understands what lactate and the body understands what lactate and the body understands what lactate is, it helps equalize some of that is, it helps equalize some of that is, it helps equalize some of that metabolism which is a reduction in the metabolism which is a reduction in the metabolism which is a reduction in the risk factor for dementia cognitive risk factor for dementia cognitive risk factor for dementia cognitive decline. decline. decline. Did everybody follow that? Did everybody follow that? Did everybody follow that? You're going to be tested the end of You're going to be tested the end of You're going to be tested the end of this. Um I need a flow chart. this. Um I need a flow chart. this. Um I need a flow chart. >> Yeah, I I have I have plenty to say >> Yeah, I I have I have plenty to say >> Yeah, I I have I have plenty to say about that, but before I do, is is about that, but before I do, is is about that, but before I do, is is anyone anyone anyone Does anyone want any clarification on Does anyone want any clarification on Does anyone want any clarification on that or do you have any questions that that or do you have any questions that that or do you have any questions that come up about what Stacy just shared? come up about what Stacy just shared? come up about what Stacy just shared? Just a question on the interval Just a question on the interval Just a question on the interval training, you know, you say 45 minutes training, you know, you say 45 minutes training, you know, you say 45 minutes is is too long. Um or or sorry, maybe is is too long. Um or or sorry, maybe is is too long. Um or or sorry, maybe not long enough, but not long enough, but not long enough, but can you can you do effective training in can you can you do effective training in can you can you do effective training in in shorter amounts of time? Can you do in shorter amounts of time? Can you do in shorter amounts of time? Can you do like a 30-minute workout that's as like a 30-minute workout that's as like a 30-minute workout that's as effective as 45 minutes or an hour. Is effective as 45 minutes or an hour. Is effective as 45 minutes or an hour. Is it And is it just like it And is it just like it And is it just like the intensity level and then the break the intensity level and then the break the intensity level and then the break level that you need to dial in? Yeah, level that you need to dial in? Yeah, level that you need to dial in? Yeah, that's more it. So, I mean, like if that's more it. So, I mean, like if that's more it. So, I mean, like if we're thinking about a 45 minutes to an we're thinking about a 45 minutes to an we're thinking about a 45 minutes to an hour, hour, hour, um in that you would have someone that um in that you would have someone that um in that you would have someone that warms up really well warms up really well warms up really well and then leads into really dialed in and then leads into really dialed in and then leads into really dialed in uh uh uh intervals. So, we know it could be 1 to intervals. So, we know it could be 1 to intervals. So, we know it could be 1 to 4 minutes of variable uh variable 4 minutes of variable uh variable 4 minutes of variable uh variable intensity from 80 to 90% and variable intensity from 80 to 90% and variable intensity from 80 to 90% and variable recovery. So, your whole work time recovery. So, your whole work time recovery. So, your whole work time within that might be 20 25 minutes with within that might be 20 25 minutes with within that might be 20 25 minutes with your interval and your recovery. So, your interval and your recovery. So, your interval and your recovery. So, then if you have a long warm-up and a then if you have a long warm-up and a then if you have a long warm-up and a cool down, you could easily fill up an cool down, you could easily fill up an cool down, you could easily fill up an hour. But, when we're looking at the hour. But, when we're looking at the hour. But, when we're looking at the classes, they don't do the interval part classes, they don't do the interval part classes, they don't do the interval part right. So, if anyone's ever been to an right. So, if anyone's ever been to an right. So, if anyone's ever been to an F45 or an Orange Theory, I know they F45 or an Orange Theory, I know they F45 or an Orange Theory, I know they already have targets on me, so I'm happy already have targets on me, so I'm happy already have targets on me, so I'm happy to talk about them now. to talk about them now. to talk about them now. Um Um Um they don't They're all about go go go go they don't They're all about go go go go they don't They're all about go go go go go go go go go go go go go go and they go go go go go go go go go go and they go go go go go go go go go go and they don't really explain what you're don't really explain what you're don't really explain what you're supposed to be doing and how you're supposed to be doing and how you're supposed to be doing and how you're supposed to be feeling. It's all about supposed to be feeling. It's all about supposed to be feeling. It's all about the fast movement. It's about the sweat. the fast movement. It's about the sweat. the fast movement. It's about the sweat. It's like go go go from um station to It's like go go go from um station to It's like go go go from um station to station to station. So, you're not station to station. So, you're not station to station. So, you're not really doing the interval properly. So, really doing the interval properly. So, really doing the interval properly. So, this is why when you're looking at those this is why when you're looking at those this is why when you're looking at those classes, yeah, it's a sweat sesh, but classes, yeah, it's a sweat sesh, but classes, yeah, it's a sweat sesh, but what did you really get out of it? what did you really get out of it? what did you really get out of it? For me, I don't want to take it away For me, I don't want to take it away For me, I don't want to take it away from people because it's their social from people because it's their social from people because it's their social connection. So, I tell them, "If you connection. So, I tell them, "If you connection. So, I tell them, "If you understand what you're trying to do and understand what you're trying to do and understand what you're trying to do and you go to these classes, you can modify you go to these classes, you can modify you go to these classes, you can modify those classes for yourself." So, you those classes for yourself." So, you those classes for yourself." So, you know, F45, instead of doing more reps know, F45, instead of doing more reps know, F45, instead of doing more reps with less weight, why don't you use that with less weight, why don't you use that with less weight, why don't you use that interval and lift heavier with less interval and lift heavier with less interval and lift heavier with less reps? So, that you can make it work for reps? So, that you can make it work for reps? So, that you can make it work for you and your body and still get that you and your body and still get that you and your body and still get that social connection. And we're seeing that social connection. And we're seeing that social connection. And we're seeing that happening more and more and more in happening more and more and more in happening more and more and more in these classes where people are owning it these classes where people are owning it these classes where people are owning it and saying, "I know I need this for my and saying, "I know I need this for my and saying, "I know I need this for my body and I don't want to give up the body and I don't want to give up the body and I don't want to give up the time I have with my friends or the time I have with my friends or the time I have with my friends or the camaraderie that comes." It's just what camaraderie that comes." It's just what camaraderie that comes." It's just what are you doing specifically for that are you doing specifically for that are you doing specifically for that interval? interval? interval? Thank you. Yeah. Thank you. Yeah. Thank you. Yeah. The The The The TLDR of all of this is women need to The TLDR of all of this is women need to The TLDR of all of this is women need to be lifting be lifting be lifting heavy weight more. They need to be doing heavy weight more. They need to be doing heavy weight more. They need to be doing true high intensity training and that true high intensity training and that true high intensity training and that should be mixed in with, you know, some should be mixed in with, you know, some should be mixed in with, you know, some some polarization, some zone one, some some polarization, some zone one, some some polarization, some zone one, some walking. walking. walking. >> Mhm. >> Mhm. >> Mhm. From my perspective, this gets From my perspective, this gets From my perspective, this gets translated and help me clarify this. translated and help me clarify this. translated and help me clarify this. This gets translated on the internet to This gets translated on the internet to This gets translated on the internet to stop doing zone two and just lift heavy stop doing zone two and just lift heavy stop doing zone two and just lift heavy weights and if I could translate a weights and if I could translate a weights and if I could translate a little bit what you just shared, which little bit what you just shared, which little bit what you just shared, which I'm totally on board with, basically I'm totally on board with, basically I'm totally on board with, basically what you're talking about is most people what you're talking about is most people what you're talking about is most people are, you know, generally unbeknownst to are, you know, generally unbeknownst to are, you know, generally unbeknownst to them, them, them, uh engaging in like zone three. They uh engaging in like zone three. They uh engaging in like zone three. They think they're doing zone two or zone think they're doing zone two or zone think they're doing zone two or zone five. five. five. >> Mhm. Uh so, they're in that gray zone >> Mhm. Uh so, they're in that gray zone >> Mhm. Uh so, they're in that gray zone where they're not really where they're not really where they're not really uh developing their aerobic capacity, uh developing their aerobic capacity, uh developing their aerobic capacity, uh uh uh you know, getting that mitochondrial you know, getting that mitochondrial you know, getting that mitochondrial density, recruiting those slow twitch density, recruiting those slow twitch density, recruiting those slow twitch fibers and increasing their ability to fibers and increasing their ability to fibers and increasing their ability to utilize fat for fuel utilize fat for fuel utilize fat for fuel uh and they're also not going hard uh and they're also not going hard uh and they're also not going hard enough to get the stimulus to increase enough to get the stimulus to increase enough to get the stimulus to increase muscle mass and bone density and the muscle mass and bone density and the muscle mass and bone density and the like. And when you're in that middle like. And when you're in that middle like. And when you're in that middle zone and you're new to fitness, you will zone and you're new to fitness, you will zone and you're new to fitness, you will like all movement's good movement. You like all movement's good movement. You like all movement's good movement. You will have, you know, you will have gains will have, you know, you will have gains will have, you know, you will have gains and you will get more fit, but you will and you will get more fit, but you will and you will get more fit, but you will quickly plateau. And people who are in quickly plateau. And people who are in quickly plateau. And people who are in that zone either think they're doing the that zone either think they're doing the that zone either think they're doing the hard work or they think they're doing hard work or they think they're doing hard work or they think they're doing the zone two work and they're not doing the zone two work and they're not doing the zone two work and they're not doing either. Right. I I mean, I've had people either. Right. I I mean, I've had people either. Right. I I mean, I've had people came after me and go, "You're such an came after me and go, "You're such an came after me and go, "You're such an absolutist and you're telling women absolutist and you're telling women absolutist and you're telling women things they can't do. You can't do zone things they can't do. You can't do zone things they can't do. You can't do zone two. You can't do this. You must do two. You can't do this. You must do two. You can't do this. You must do lifting in the heavy range and you must lifting in the heavy range and you must lifting in the heavy range and you must do interval training." And I come back do interval training." And I come back do interval training." And I come back and like, "Look, to optimize women who and like, "Look, to optimize women who and like, "Look, to optimize women who have already been exercising, these are have already been exercising, these are have already been exercising, these are the things we know that work, but I'm the things we know that work, but I'm the things we know that work, but I'm not saying that's the only thing they not saying that's the only thing they not saying that's the only thing they can do. That's not what I do. I go to can do. That's not what I do. I go to can do. That's not what I do. I go to the gym three three a week specifically the gym three three a week specifically the gym three three a week specifically for lifting. It's taken me a very long for lifting. It's taken me a very long for lifting. It's taken me a very long time to learn how to lift heavy time to learn how to lift heavy time to learn how to lift heavy properly. And I'm also adding properly. And I'm also adding properly. And I'm also adding plyometrics in there because one of the plyometrics in there because one of the plyometrics in there because one of the other things that you really lose as you other things that you really lose as you other things that you really lose as you get older is proprioception and um the get older is proprioception and um the get older is proprioception and um the ability for power. So, it's like let's ability for power. So, it's like let's ability for power. So, it's like let's work some plyo in there. work some plyo in there. work some plyo in there. On the weekend, you're not going to find On the weekend, you're not going to find On the weekend, you're not going to find me at home or in the gym. I'm either me at home or in the gym. I'm either me at home or in the gym. I'm either going to be out ocean swimming for a going to be out ocean swimming for a going to be out ocean swimming for a couple of hours cuz we have a 7K loop or couple of hours cuz we have a 7K loop or couple of hours cuz we have a 7K loop or I'm going to be on my gravel bike. None I'm going to be on my gravel bike. None I'm going to be on my gravel bike. None of that is zone two or zone five. It's of that is zone two or zone five. It's of that is zone two or zone five. It's my soul food. So, when we're looking at my soul food. So, when we're looking at my soul food. So, when we're looking at optimizing and for women who have a very optimizing and for women who have a very optimizing and for women who have a very short amount of time, and let's face it, short amount of time, and let's face it, short amount of time, and let's face it, every woman and man who get up on every woman and man who get up on every woman and man who get up on purpose to exercise at oh my god, it's purpose to exercise at oh my god, it's purpose to exercise at oh my god, it's still night, is an athlete in my mind. still night, is an athlete in my mind. still night, is an athlete in my mind. And I want people to think like an And I want people to think like an And I want people to think like an athlete. And you know from being an athlete. And you know from being an athlete. And you know from being an athlete that there's a specificity for athlete that there's a specificity for athlete that there's a specificity for every session that you do. every session that you do. every session that you do. So, I'm like I'm not going to tell you So, I'm like I'm not going to tell you So, I'm like I'm not going to tell you that you have to do high-intensity that you have to do high-intensity that you have to do high-intensity interval training every day of the week interval training every day of the week interval training every day of the week and then throw in some heavy strength and then throw in some heavy strength and then throw in some heavy strength training. That's the only thing you can training. That's the only thing you can training. That's the only thing you can do. Let's look, how many days do you do. Let's look, how many days do you do. Let's look, how many days do you have to exercise in a week? Let's have to exercise in a week? Let's have to exercise in a week? Let's optimize. If we hit two high-intensity optimize. If we hit two high-intensity optimize. If we hit two high-intensity sessions and we have two heavy lifting sessions and we have two heavy lifting sessions and we have two heavy lifting sessions, that's great. So, what is sessions, that's great. So, what is sessions, that's great. So, what is that? Maybe an hour and a half to two that? Maybe an hour and a half to two that? Maybe an hour and a half to two hours of your entire week. So, what are hours of your entire week. So, what are hours of your entire week. So, what are we going to do the rest of the time? we going to do the rest of the time? we going to do the rest of the time? Let's move how you want to. I don't want Let's move how you want to. I don't want Let's move how you want to. I don't want to restrict anybody. But we're looking to restrict anybody. But we're looking to restrict anybody. But we're looking to optimize for brain health, for bone to optimize for brain health, for bone to optimize for brain health, for bone health, for muscle, these are the things health, for muscle, these are the things health, for muscle, these are the things we know that work inherently really well we know that work inherently really well we know that work inherently really well for women who are not only having an age for women who are not only having an age for women who are not only having an age factor that diminishes muscle power and factor that diminishes muscle power and factor that diminishes muscle power and capabilities as well as bone. We also capabilities as well as bone. We also capabilities as well as bone. We also have a fluctuation in our hormones that have a fluctuation in our hormones that have a fluctuation in our hormones that also affect the same systems. So, let's also affect the same systems. So, let's also affect the same systems. So, let's look at how the body is aging and going look at how the body is aging and going look at how the body is aging and going through perimenopause and use things to through perimenopause and use things to through perimenopause and use things to optimize the body for change. optimize the body for change. optimize the body for change. So, women lifting heavy weight. I know. So, women lifting heavy weight. I know. So, women lifting heavy weight. I know. Uh Uh Uh what do you say to the woman who says, I what do you say to the woman who says, I what do you say to the woman who says, I I don't want to do that cuz I don't want I don't want to do that cuz I don't want I don't want to do that cuz I don't want to get all bulked up? to get all bulked up? to get all bulked up? I know, I hear this all the time. You I know, I hear this all the time. You I know, I hear this all the time. You won't get bulky. If you have a genetic won't get bulky. If you have a genetic won't get bulky. If you have a genetic predisposition for putting on a lot of predisposition for putting on a lot of predisposition for putting on a lot of muscle mass, then yeah, you probably muscle mass, then yeah, you probably muscle mass, then yeah, you probably will, but it's really, really difficult will, but it's really, really difficult will, but it's really, really difficult for women to get bulky. for women to get bulky. for women to get bulky. Um, and when we start looking at the Um, and when we start looking at the Um, and when we start looking at the power-based end of our ranges, which is power-based end of our ranges, which is power-based end of our ranges, which is your 80% of one rep max, and we're your 80% of one rep max, and we're your 80% of one rep max, and we're looking at that heavy load, it's a looking at that heavy load, it's a looking at that heavy load, it's a neuromuscular connection that we're neuromuscular connection that we're neuromuscular connection that we're after. We're looking at how is the after. We're looking at how is the after. We're looking at how is the nervous system now going to come down nervous system now going to come down nervous system now going to come down and stimulate the muscle fibers to and stimulate the muscle fibers to and stimulate the muscle fibers to create a really strong contraction and a create a really strong contraction and a create a really strong contraction and a powerful contraction. We want to lift a powerful contraction. We want to lift a powerful contraction. We want to lift a heavy load, so we have a neuromuscular heavy load, so we have a neuromuscular heavy load, so we have a neuromuscular connection because estrogen is not there connection because estrogen is not there connection because estrogen is not there on your side anymore. And when I talk on your side anymore. And when I talk on your side anymore. And when I talk about um myosin dysfunction, which is about um myosin dysfunction, which is about um myosin dysfunction, which is you have actin and myosin as your two you have actin and myosin as your two you have actin and myosin as your two contractile proteins, the form of myosin contractile proteins, the form of myosin contractile proteins, the form of myosin becomes dysfunctional with age as well becomes dysfunctional with age as well becomes dysfunctional with age as well as a drop in estrogen. So, with age, we as a drop in estrogen. So, with age, we as a drop in estrogen. So, with age, we want to do some heavy power-based stuff. want to do some heavy power-based stuff. want to do some heavy power-based stuff. When we lose estrogen, same thing, When we lose estrogen, same thing, When we lose estrogen, same thing, because then we are changing the because then we are changing the because then we are changing the molecular or the isoform of myosin so molecular or the isoform of myosin so molecular or the isoform of myosin so that it will grab on to actin the way it that it will grab on to actin the way it that it will grab on to actin the way it used to. And this is why the basis of used to. And this is why the basis of used to. And this is why the basis of that power-based stuff is really that power-based stuff is really that power-based stuff is really important. But, the other thing is we important. But, the other thing is we important. But, the other thing is we see from a randomized controlled trial see from a randomized controlled trial see from a randomized controlled trial that came out last month that those that came out last month that those that came out last month that those people who lift on the heavy end, both people who lift on the heavy end, both people who lift on the heavy end, both men and women, lift on the heavy end, men and women, lift on the heavy end, men and women, lift on the heavy end, get more prefrontal cortex get more prefrontal cortex get more prefrontal cortex neuroconnectivity. So, that means neuroconnectivity. So, that means neuroconnectivity. So, that means they're actually empowering the neurons they're actually empowering the neurons they're actually empowering the neurons in the prefrontal cortex more so than in the prefrontal cortex more so than in the prefrontal cortex more so than those people that are lifting moderate those people that are lifting moderate those people that are lifting moderate weight or body weight. Those people who weight or body weight. Those people who weight or body weight. Those people who are lifting moderate weight and body are lifting moderate weight and body are lifting moderate weight and body weight do affect other in the brain, and weight do affect other in the brain, and weight do affect other in the brain, and it's like BDNF increases, we have a it's like BDNF increases, we have a it's like BDNF increases, we have a little bit more connectivity, but only little bit more connectivity, but only little bit more connectivity, but only the heavy end of lifting really does the heavy end of lifting really does the heavy end of lifting really does affect the prefrontal cortex. So, affect the prefrontal cortex. So, affect the prefrontal cortex. So, there's a neuroplasticity there's a neuroplasticity there's a neuroplasticity aspect to this. aspect to this. aspect to this. >> And essentially what you're saying is as >> And essentially what you're saying is as >> And essentially what you're saying is as estrogen goes down, estrogen goes down, estrogen goes down, you need to replace that stimulus with a you need to replace that stimulus with a you need to replace that stimulus with a central nervous system stimulus, and central nervous system stimulus, and central nervous system stimulus, and lifting heavy weights accomplishes that. lifting heavy weights accomplishes that. lifting heavy weights accomplishes that. >> Yes. And then you can look at we get >> Yes. And then you can look at we get >> Yes. And then you can look at we get that increase in our neuromuscular that increase in our neuromuscular that increase in our neuromuscular stimulus in this pure strength and stimulus in this pure strength and stimulus in this pure strength and power. And then if you really want to power. And then if you really want to power. And then if you really want to try to put lean mass on, you have to eat try to put lean mass on, you have to eat try to put lean mass on, you have to eat a lot and you have to be in the gym a a lot and you have to be in the gym a a lot and you have to be in the gym a lot and you have to look at what are lot and you have to look at what are lot and you have to look at what are some of the other rep ranges to cause some of the other rep ranges to cause some of the other rep ranges to cause hypertrophy. Because I think the hypertrophy. Because I think the hypertrophy. Because I think the confusion in the space is people are confusion in the space is people are confusion in the space is people are missing the mark when they're talking missing the mark when they're talking missing the mark when they're talking about strength and resistance training. about strength and resistance training. about strength and resistance training. Where people are thinking about building Where people are thinking about building Where people are thinking about building muscle mass is also strength. Yes, muscle mass is also strength. Yes, muscle mass is also strength. Yes, you're going to get strong, but you're you're going to get strong, but you're you're going to get strong, but you're not going to get as strong as if you not going to get as strong as if you not going to get as strong as if you were to stay at the lower end. And the were to stay at the lower end. And the were to stay at the lower end. And the way I try to get people to understand way I try to get people to understand way I try to get people to understand this is you can train to do 50 push-ups. this is you can train to do 50 push-ups. this is you can train to do 50 push-ups. Are you going to have more strength? A Are you going to have more strength? A Are you going to have more strength? A little bit. Are you going to have a lot little bit. Are you going to have a lot little bit. Are you going to have a lot of muscle mass and endurance from that? of muscle mass and endurance from that? of muscle mass and endurance from that? Yes. Yes. Yes. I'd rather you train to do 10 push-ups I'd rather you train to do 10 push-ups I'd rather you train to do 10 push-ups with a 20 kilo pound on your back or 20 with a 20 kilo pound on your back or 20 with a 20 kilo pound on your back or 20 kilo plate on your back cuz then we know kilo plate on your back cuz then we know kilo plate on your back cuz then we know you're going to be strong. you're going to be strong. you're going to be strong. Are you going to have more endurance? Are you going to have more endurance? Are you going to have more endurance? Yeah, a little bit. Are you going to Yeah, a little bit. Are you going to Yeah, a little bit. Are you going to have more lean mass? Probably not that have more lean mass? Probably not that have more lean mass? Probably not that much, but you're going to be really much, but you're going to be really much, but you're going to be really strong and powerful. And that's the eye strong and powerful. And that's the eye strong and powerful. And that's the eye that we want for women because we know that we want for women because we know that we want for women because we know that power strength is really, really that power strength is really, really that power strength is really, really important for longevity. It is a important for longevity. It is a important for longevity. It is a critical factor for how we age and our critical factor for how we age and our critical factor for how we age and our proprioception. So I'm now at the point proprioception. So I'm now at the point proprioception. So I'm now at the point where I'm like, let's optimize women not where I'm like, let's optimize women not where I'm like, let's optimize women not so that they are in the moment now so that they are in the moment now so that they are in the moment now aesthetics. Yeah, that's part of it, but aesthetics. Yeah, that's part of it, but aesthetics. Yeah, that's part of it, but we know that women live for a much we know that women live for a much we know that women live for a much longer period of time than men, but in longer period of time than men, but in longer period of time than men, but in really poor state of health. So all the really poor state of health. So all the really poor state of health. So all the things we do now is kind of banking that things we do now is kind of banking that things we do now is kind of banking that we aren't going to get in that poor we aren't going to get in that poor we aren't going to get in that poor state of health. We're doing everything state of health. We're doing everything state of health. We're doing everything to protect our bones, our muscle, our to protect our bones, our muscle, our to protect our bones, our muscle, our brain, our heart. And these are the brain, our heart. And these are the brain, our heart. And these are the things that women need to start thinking things that women need to start thinking things that women need to start thinking about. about. about. To get really specific, uh like how many To get really specific, uh like how many To get really specific, uh like how many rep like you're going into the gym, rep like you're going into the gym, rep like you're going into the gym, okay? How many reps? Like what is the okay? How many reps? Like what is the okay? How many reps? Like what is the How do I set the weight? How many reps How do I set the weight? How many reps How do I set the weight? How many reps should I be able to do? How many sets of should I be able to do? How many sets of should I be able to do? How many sets of those exercises? Like what it What would those exercises? Like what it What would those exercises? Like what it What would be a typical be a typical be a typical like routine? Like on this day I do like routine? Like on this day I do like routine? Like on this day I do these muscle groups and I do this many these muscle groups and I do this many these muscle groups and I do this many sets of this and that. Like what does sets of this and that. Like what does sets of this and that. Like what does that look like? that look like? that look like? I mean obviously it's customized it's I mean obviously it's customized it's I mean obviously it's customized it's very specific to the person but in a very specific to the person but in a very specific to the person but in a general sense. Um so this one is hard to general sense. Um so this one is hard to general sense. Um so this one is hard to answer. Every woman's journey is answer. Every woman's journey is answer. Every woman's journey is different and how they approach weight different and how they approach weight different and how they approach weight strength strength training. If you are a strength strength training. If you are a strength strength training. If you are a woman who has a long history in strength woman who has a long history in strength woman who has a long history in strength training and you're like I'm going to training and you're like I'm going to training and you're like I'm going to start to embrace this heavier lifting start to embrace this heavier lifting start to embrace this heavier lifting stuff. First you want to have a stuff. First you want to have a stuff. First you want to have a periodized so if you're coming in you're periodized so if you're coming in you're periodized so if you're coming in you're like this is the like this is the like this is the um the strength like the really hard um the strength like the really hard um the strength like the really hard base building part. Then we look at 5 by base building part. Then we look at 5 by base building part. Then we look at 5 by 5's and that's five reps 5's and that's five reps 5's and that's five reps um five sets at about an eight on a um five sets at about an eight on a um five sets at about an eight on a scale of one to 10 more talking about scale of one to 10 more talking about scale of one to 10 more talking about our rating perceived exertion. You're our rating perceived exertion. You're our rating perceived exertion. You're working hard. So meaning you could working hard. So meaning you could working hard. So meaning you could probably do two more reps or so. You're probably do two more reps or so. You're probably do two more reps or so. You're not going to failure. not going to failure. not going to failure. >> Correct. But you probably are by the >> Correct. But you probably are by the >> Correct. But you probably are by the time you get to that fifth set and maybe time you get to that fifth set and maybe time you get to that fifth set and maybe the third or fourth rep. So you are the third or fourth rep. So you are the third or fourth rep. So you are pretty much going to failure but that's pretty much going to failure but that's pretty much going to failure but that's not necessarily the end goal. not necessarily the end goal. not necessarily the end goal. Um and you're not doing that on every Um and you're not doing that on every Um and you're not doing that on every muscle group. We talk about compound muscle group. We talk about compound muscle group. We talk about compound lifting because you have your lifting because you have your lifting because you have your stabilizers as well as the actual major stabilizers as well as the actual major stabilizers as well as the actual major muscle groups. So maybe Monday you're muscle groups. So maybe Monday you're muscle groups. So maybe Monday you're doing a squat focus and it's that knee doing a squat focus and it's that knee doing a squat focus and it's that knee hinge type focus. hinge type focus. hinge type focus. And then you do some subsidiaries around And then you do some subsidiaries around And then you do some subsidiaries around it. So your main focus is your compound it. So your main focus is your compound it. So your main focus is your compound squat focus and that's your 5 by 5's. squat focus and that's your 5 by 5's. squat focus and that's your 5 by 5's. Then maybe you do some residual Then maybe you do some residual Then maybe you do some residual Brazilian squat or Brazilian squat or Brazilian squat or uh some split Bulgarian split squats. So uh some split Bulgarian split squats. So uh some split Bulgarian split squats. So you might be doing eight to 10 reps but you might be doing eight to 10 reps but you might be doing eight to 10 reps but it's more about further fatiguing the it's more about further fatiguing the it's more about further fatiguing the muscle and getting more of a stimulus muscle and getting more of a stimulus muscle and getting more of a stimulus for the strength as well as some of the for the strength as well as some of the for the strength as well as some of the muscle hypertrophy. muscle hypertrophy. muscle hypertrophy. Maybe Wednesday's a push pull so it's Maybe Wednesday's a push pull so it's Maybe Wednesday's a push pull so it's upper body you're doing overhead press upper body you're doing overhead press upper body you're doing overhead press maybe you're doing bench press maybe maybe you're doing bench press maybe maybe you're doing bench press maybe you're doing a pull so it's all the push you're doing a pull so it's all the push you're doing a pull so it's all the push pull. pull. pull. And then Thursday or Friday you're doing And then Thursday or Friday you're doing And then Thursday or Friday you're doing posterior chain. So it's all like these posterior chain. So it's all like these posterior chain. So it's all like these are the the muscle groups and the are the the muscle groups and the are the the muscle groups and the compound movements we want you to do, compound movements we want you to do, compound movements we want you to do, but how do you do it? We need you to but how do you do it? We need you to but how do you do it? We need you to have a program. We need you to go, have a program. We need you to go, have a program. We need you to go, "Okay, I'm going to do this for 6 weeks "Okay, I'm going to do this for 6 weeks "Okay, I'm going to do this for 6 weeks and then I'm going to have a deload and and then I'm going to have a deload and and then I'm going to have a deload and then I'm going to move into this." So, then I'm going to move into this." So, then I'm going to move into this." So, we're continuously adding we're continuously adding we're continuously adding load and we're recovering from it and load and we're recovering from it and load and we're recovering from it and then we're changing up the loads cuz the then we're changing up the loads cuz the then we're changing up the loads cuz the body likes to have a challenge. So, to body likes to have a challenge. So, to body likes to have a challenge. So, to see progress, we need consistency and we see progress, we need consistency and we see progress, we need consistency and we need to be able to challenge the body. need to be able to challenge the body. need to be able to challenge the body. It's very difficult to adhere to a truly It's very difficult to adhere to a truly It's very difficult to adhere to a truly periodized program without a a plan and periodized program without a a plan and periodized program without a a plan and you know, in the best case scenario like you know, in the best case scenario like you know, in the best case scenario like working with somebody who's monitoring working with somebody who's monitoring working with somebody who's monitoring this. this. this. The typical experience and this applies The typical experience and this applies The typical experience and this applies to men and women, you go to the gym, you to men and women, you go to the gym, you to men and women, you go to the gym, you kind of have your thing, you do your kind of have your thing, you do your kind of have your thing, you do your routine and that's just what you do and routine and that's just what you do and routine and that's just what you do and it's the equivalent of zone three, I it's the equivalent of zone three, I it's the equivalent of zone three, I think, you know, in in in for endurance think, you know, in in in for endurance think, you know, in in in for endurance athletes like and you just kind of hit athletes like and you just kind of hit athletes like and you just kind of hit this ceiling and you never really see this ceiling and you never really see this ceiling and you never really see the gains because you're not taking the gains because you're not taking the gains because you're not taking those deload weeks off, you know, you those deload weeks off, you know, you those deload weeks off, you know, you periodize we you know, daily, weekly, periodize we you know, daily, weekly, periodize we you know, daily, weekly, monthly, yearly, right? To really monthly, yearly, right? To really monthly, yearly, right? To really be able to figure out how to like be able to figure out how to like be able to figure out how to like optimize what you're doing and you need optimize what you're doing and you need optimize what you're doing and you need somebody guiding you. somebody guiding you. somebody guiding you. Yeah, and for a lot of people it's hard, Yeah, and for a lot of people it's hard, Yeah, and for a lot of people it's hard, right? And so, one of Well, there's two right? And so, one of Well, there's two right? And so, one of Well, there's two things I tell both men and women when things I tell both men and women when things I tell both men and women when you're looking at a periodized program. you're looking at a periodized program. you're looking at a periodized program. If you don't have a coach and you don't If you don't have a coach and you don't If you don't have a coach and you don't have a plan, then we're kind of wasting have a plan, then we're kind of wasting have a plan, then we're kind of wasting time, but not really. So, if you want to time, but not really. So, if you want to time, but not really. So, if you want to do a quick hit, let's deload during do a quick hit, let's deload during do a quick hit, let's deload during school holidays. So, you know, your kid school holidays. So, you know, your kid school holidays. So, you know, your kid has a week off has a week off has a week off and instead of focusing on going to the and instead of focusing on going to the and instead of focusing on going to the gym, let's spend more time with your kid gym, let's spend more time with your kid gym, let's spend more time with your kid or know that that's a point where you or know that that's a point where you or know that that's a point where you need to deload cuz the school year is need to deload cuz the school year is need to deload cuz the school year is broken up into pretty good breaks where broken up into pretty good breaks where broken up into pretty good breaks where you have a week off and then maybe 2 you have a week off and then maybe 2 you have a week off and then maybe 2 weeks and then you have summer break. weeks and then you have summer break. weeks and then you have summer break. So, you can use that as like a baseline So, you can use that as like a baseline So, you can use that as like a baseline for how am I I'm going to focus for this for how am I I'm going to focus for this for how am I I'm going to focus for this before the next school break. Just gives before the next school break. Just gives before the next school break. Just gives you an eye to a calendar. you an eye to a calendar. you an eye to a calendar. And the other thing I have for for women And the other thing I have for for women And the other thing I have for for women because they're more afraid to push because they're more afraid to push because they're more afraid to push themselves cells heavier, themselves cells heavier, themselves cells heavier, I go, "Okay, I want you to go pick up I go, "Okay, I want you to go pick up I go, "Okay, I want you to go pick up the weights that you're going to use for the weights that you're going to use for the weights that you're going to use for a Romanian deadlift. And I want you to a Romanian deadlift. And I want you to a Romanian deadlift. And I want you to tell me how many you can do with that tell me how many you can do with that tell me how many you can do with that weight." They'll go pick up some lighter weight." They'll go pick up some lighter weight." They'll go pick up some lighter weights. They might do a set of 20. I weights. They might do a set of 20. I weights. They might do a set of 20. I might, "That's way too light. Let's go might, "That's way too light. Let's go might, "That's way too light. Let's go pick up the next set." They'll go to pick up the next set." They'll go to pick up the next set." They'll go to from like the 10s to the 12 and 1/2. I from like the 10s to the 12 and 1/2. I from like the 10s to the 12 and 1/2. I might, "Skip the 12 and 1/2. Let's go to might, "Skip the 12 and 1/2. Let's go to might, "Skip the 12 and 1/2. Let's go to the 15." the 15." the 15." And they're surprised they can still do And they're surprised they can still do And they're surprised they can still do 15 reps without an issue. So, it's like 15 reps without an issue. So, it's like 15 reps without an issue. So, it's like really trying to challenge yourself really trying to challenge yourself really trying to challenge yourself instead of doing more reps, let's pick instead of doing more reps, let's pick instead of doing more reps, let's pick up a heavier weight. up a heavier weight. up a heavier weight. And it's getting that mindset of, "Okay, And it's getting that mindset of, "Okay, And it's getting that mindset of, "Okay, for this block before the next school for this block before the next school for this block before the next school break, let's focus on lifting up a break, let's focus on lifting up a break, let's focus on lifting up a heavier weight." Even though you're heavier weight." Even though you're heavier weight." Even though you're doing the same routine, let's just doing the same routine, let's just doing the same routine, let's just change up what routine you're doing by change up what routine you're doing by change up what routine you're doing by increasing the load or maybe we're doing increasing the load or maybe we're doing increasing the load or maybe we're doing resistance bands and some pogos as a resistance bands and some pogos as a resistance bands and some pogos as a warm-up instead of a static stretch. warm-up instead of a static stretch. warm-up instead of a static stretch. Just small little things cuz I don't Just small little things cuz I don't Just small little things cuz I don't want people not to go to the gym. I want people not to go to the gym. I want people not to go to the gym. I don't want to break up their don't want to break up their don't want to break up their consistency, but it's just reframing consistency, but it's just reframing consistency, but it's just reframing what they're doing by adding a little what they're doing by adding a little what they're doing by adding a little bit or taking away a little bit and bit or taking away a little bit and bit or taking away a little bit and breaking up the calendar in something breaking up the calendar in something breaking up the calendar in something that makes sense. that makes sense. that makes sense. On the other end end of the spectrum, we On the other end end of the spectrum, we On the other end end of the spectrum, we have the high-intensity work. have the high-intensity work. have the high-intensity work. Uh you mentioned the Norwegian 4x4 like Uh you mentioned the Norwegian 4x4 like Uh you mentioned the Norwegian 4x4 like everyone likes to talk about that. everyone likes to talk about that. everyone likes to talk about that. That's just one example of of of Yeah, That's just one example of of of Yeah, That's just one example of of of Yeah, of many, of course. of many, of course. of many, of course. Um Um Um but but but what is something else that somebody what is something else that somebody what is something else that somebody should know like what does that look should know like what does that look should know like what does that look like? Like you're talking about like like? Like you're talking about like like? Like you're talking about like all-out efforts with plenty of recovery all-out efforts with plenty of recovery all-out efforts with plenty of recovery other than, you know, some kind of other than, you know, some kind of other than, you know, some kind of uh indoor cycling or treadmill sprint uh indoor cycling or treadmill sprint uh indoor cycling or treadmill sprint situation. Like what is another type of situation. Like what is another type of situation. Like what is another type of high-intensity sprint-based workout? Is high-intensity sprint-based workout? Is high-intensity sprint-based workout? Is the circuit training the circuit training the circuit training like fall into that category? Yes or no? like fall into that category? Yes or no? like fall into that category? Yes or no? Like what are some other options that Like what are some other options that Like what are some other options that women can think about? Yeah, so if we women can think about? Yeah, so if we women can think about? Yeah, so if we think about circuit training, I tell think about circuit training, I tell think about circuit training, I tell people we can go on the the aspect of people we can go on the the aspect of people we can go on the the aspect of every minute on the minute or every 2 every minute on the minute or every 2 every minute on the minute or every 2 minutes on the on the 2 minute where one minutes on the on the 2 minute where one minutes on the on the 2 minute where one minute you're doing one exercise and you minute you're doing one exercise and you minute you're doing one exercise and you might have 20 seconds where you get to might have 20 seconds where you get to might have 20 seconds where you get to the next one. So, you have four the next one. So, you have four the next one. So, you have four exercises and then a minute of recovery. exercises and then a minute of recovery. exercises and then a minute of recovery. And then you might do that two or three And then you might do that two or three And then you might do that two or three times. And you can do that outside on times. And you can do that outside on times. And you can do that outside on the playground, right? You could do air the playground, right? You could do air the playground, right? You could do air squats and then you can go into squats and then you can go into squats and then you can go into uh hang on the on the monkey bars. You uh hang on the on the monkey bars. You uh hang on the on the monkey bars. You can do walking lunges. You can do some can do walking lunges. You can do some can do walking lunges. You can do some sit-ups. sit-ups. sit-ups. Um there's lots of availability. Rebecca Um there's lots of availability. Rebecca Um there's lots of availability. Rebecca Rush, she goes and she lifts rocks on Rush, she goes and she lifts rocks on Rush, she goes and she lifts rocks on her run. So, there's lots of things you her run. So, there's lots of things you her run. So, there's lots of things you can do outside of the gym. can do outside of the gym. can do outside of the gym. And it's it's about the intent and the And it's it's about the intent and the And it's it's about the intent and the intensity. It's not necessarily where intensity. It's not necessarily where intensity. It's not necessarily where you are that you have to do it. So, you are that you have to do it. So, you are that you have to do it. So, there are I mean gym intimidation is there are I mean gym intimidation is there are I mean gym intimidation is real. I get gym intimidation depending real. I get gym intimidation depending real. I get gym intimidation depending on where I am in some things. And I've on where I am in some things. And I've on where I am in some things. And I've been in and out of gym since I was 16. been in and out of gym since I was 16. been in and out of gym since I was 16. So, I know gym intimidation is real. So, So, I know gym intimidation is real. So, So, I know gym intimidation is real. So, I'm not going to push every woman to go I'm not going to push every woman to go I'm not going to push every woman to go to the gym. to the gym. to the gym. Might not be time effective. Also, fear Might not be time effective. Also, fear Might not be time effective. Also, fear factor. So, let's look. Okay, maybe we factor. So, let's look. Okay, maybe we factor. So, let's look. Okay, maybe we start with 10 minutes in your house and start with 10 minutes in your house and start with 10 minutes in your house and we're just doing bodyweight circuits we're just doing bodyweight circuits we're just doing bodyweight circuits where again, we're doing 30 seconds on, where again, we're doing 30 seconds on, where again, we're doing 30 seconds on, a minute off. Maybe we're doing a minute a minute off. Maybe we're doing a minute a minute off. Maybe we're doing a minute on, a minute off. Just starting slow. on, a minute off. Just starting slow. on, a minute off. Just starting slow. So, it does become more feasible when So, it does become more feasible when So, it does become more feasible when people start to think about that. It's people start to think about that. It's people start to think about that. It's not about running for 2 minutes on the not about running for 2 minutes on the not about running for 2 minutes on the treadmill, jumping off and doing treadmill, jumping off and doing treadmill, jumping off and doing 30-second kettlebell swing, 30 seconds 30-second kettlebell swing, 30 seconds 30-second kettlebell swing, 30 seconds off, and then getting back on. Like off, and then getting back on. Like off, and then getting back on. Like that's more personalized and and really that's more personalized and and really that's more personalized and and really high intensity. high intensity. high intensity. But if we're a woman who's just starting But if we're a woman who's just starting But if we're a woman who's just starting this journey and she's used to walking this journey and she's used to walking this journey and she's used to walking for 5 miles in the morning or 3-mile for 5 miles in the morning or 3-mile for 5 miles in the morning or 3-mile loop, during that walk, let's pick up loop, during that walk, let's pick up loop, during that walk, let's pick up the pace. Or maybe you have some stairs. the pace. Or maybe you have some stairs. the pace. Or maybe you have some stairs. Instead of avoiding the stairs, let's do Instead of avoiding the stairs, let's do Instead of avoiding the stairs, let's do a couple of ups and downs of the stairs. a couple of ups and downs of the stairs. a couple of ups and downs of the stairs. So, that becomes an intensity factor. Or So, that becomes an intensity factor. Or So, that becomes an intensity factor. Or you're meeting your friend in the park you're meeting your friend in the park you're meeting your friend in the park to walk your dogs. Well, let's see. to walk your dogs. Well, let's see. to walk your dogs. Well, let's see. Let's do a bodyweight circuit while Let's do a bodyweight circuit while Let's do a bodyweight circuit while we're there. You walk to the end of the we're there. You walk to the end of the we're there. You walk to the end of the the you're going around the lake. You the you're going around the lake. You the you're going around the lake. You get to a certain point in the lake and get to a certain point in the lake and get to a certain point in the lake and both you stop and you do some jump um both you stop and you do some jump um both you stop and you do some jump um some some some air squats or maybe do some jumping air squats or maybe do some jumping air squats or maybe do some jumping lunges. So, there's lots of ways that lunges. So, there's lots of ways that lunges. So, there's lots of ways that you can fit it in. you can fit it in. you can fit it in. But I think we've all have been so But I think we've all have been so But I think we've all have been so conditioned that high-intensity means conditioned that high-intensity means conditioned that high-intensity means XYZ in the gym and strength training has XYZ in the gym and strength training has XYZ in the gym and strength training has to be in the gym or has to be, I don't to be in the gym or has to be, I don't to be in the gym or has to be, I don't know, in a personal training session. know, in a personal training session. know, in a personal training session. But, it isn't like that. It's like it's But, it isn't like that. It's like it's But, it isn't like that. It's like it's available to everybody. We just have to available to everybody. We just have to available to everybody. We just have to know who the person is, the personality, know who the person is, the personality, know who the person is, the personality, do they need a buddy or not, would they do they need a buddy or not, would they do they need a buddy or not, would they like an app or not, do they want to go like an app or not, do they want to go like an app or not, do they want to go to the gym or not, are you more of an to the gym or not, are you more of an to the gym or not, are you more of an outdoor person? I go to the gym so that outdoor person? I go to the gym so that outdoor person? I go to the gym so that I can be strong enough to do things I I can be strong enough to do things I I can be strong enough to do things I love to do outside. I didn't go to the love to do outside. I didn't go to the love to do outside. I didn't go to the gym cuz I love it. I go to the gym for gym cuz I love it. I go to the gym for gym cuz I love it. I go to the gym for protection against injury. So, there are protection against injury. So, there are protection against injury. So, there are a lot of people like, "I don't want to a lot of people like, "I don't want to a lot of people like, "I don't want to go to the gym. I want to be outside." go to the gym. I want to be outside." go to the gym. I want to be outside." Great. Let's see what can we do outside Great. Let's see what can we do outside Great. Let's see what can we do outside that's going to hit these marks. that's going to hit these marks. that's going to hit these marks. You mentioned jump training and when I You mentioned jump training and when I You mentioned jump training and when I hear that I think about hear that I think about hear that I think about bone density. bone density. bone density. You know, obviously when women age up, You know, obviously when women age up, You know, obviously when women age up, you know, we hear a lot about you know, we hear a lot about you know, we hear a lot about osteoporosis and and bone density loss. osteoporosis and and bone density loss. osteoporosis and and bone density loss. What are the exercises that drive bone What are the exercises that drive bone What are the exercises that drive bone density retention or improvement the density retention or improvement the density retention or improvement the most and what are some myths out there most and what are some myths out there most and what are some myths out there about that? about that? about that? Myths are rampant. Or Myths are rampant. Or Myths are rampant. Or running improves bone density. running improves bone density. running improves bone density. We think about yoga, like all these We think about yoga, like all these We think about yoga, like all these modalities, they don't. They're not a modalities, they don't. They're not a modalities, they don't. They're not a strong enough stress. So, if we want to strong enough stress. So, if we want to strong enough stress. So, if we want to improve bone density, we need a improve bone density, we need a improve bone density, we need a multi-directional stress coming up. The multi-directional stress coming up. The multi-directional stress coming up. The ground doesn't move, our body does. So, ground doesn't move, our body does. So, ground doesn't move, our body does. So, we want something that's really hard to we want something that's really hard to we want something that's really hard to come up through the skeletal system to come up through the skeletal system to come up through the skeletal system to invoke that stimulus for for bone invoke that stimulus for for bone invoke that stimulus for for bone turnover and bone strength. When I talk turnover and bone strength. When I talk turnover and bone strength. When I talk about jump training, so many people, about jump training, so many people, about jump training, so many people, especially um perimenopausal women, are especially um perimenopausal women, are especially um perimenopausal women, are like, "I can't. My joints hurt." It's like, "I can't. My joints hurt." It's like, "I can't. My joints hurt." It's like, "I'm not talking about plyometric like, "I'm not talking about plyometric like, "I'm not talking about plyometric high box jumps." It could be something high box jumps." It could be something high box jumps." It could be something as simple as a toe raise and a hard heel as simple as a toe raise and a hard heel as simple as a toe raise and a hard heel slam. Because you're dropping hard and slam. Because you're dropping hard and slam. Because you're dropping hard and you're absorbing all those forces, you're absorbing all those forces, you're absorbing all those forces, that's a multi-directional force through that's a multi-directional force through that's a multi-directional force through the skeletal system. There's a fantastic the skeletal system. There's a fantastic the skeletal system. There's a fantastic um research program over in Australia um research program over in Australia um research program over in Australia called Lift More and they look at called Lift More and they look at called Lift More and they look at strength training and proper jump strength training and proper jump strength training and proper jump training where it's hard landing and training where it's hard landing and training where it's hard landing and they're getting significant improvements they're getting significant improvements they're getting significant improvements in women who have had osteoporosis into in women who have had osteoporosis into in women who have had osteoporosis into the bone density of normalcy in men as the bone density of normalcy in men as the bone density of normalcy in men as well. well. well. Uh, out of New Zealand as well, Uh, out of New Zealand as well, Uh, out of New Zealand as well, OsteoGains. It's all about the kind of OsteoGains. It's all about the kind of OsteoGains. It's all about the kind of jumping and hard landing that you're jumping and hard landing that you're jumping and hard landing that you're getting, not soft landing that we've all getting, not soft landing that we've all getting, not soft landing that we've all learned to absorb the forces. And it's 3 learned to absorb the forces. And it's 3 learned to absorb the forces. And it's 3 minutes a few times a week to really minutes a few times a week to really minutes a few times a week to really improve bone density over the course of improve bone density over the course of improve bone density over the course of 3 or 4 months. 3 or 4 months. 3 or 4 months. You mentioned plyometrics earlier. Uh, I You mentioned plyometrics earlier. Uh, I You mentioned plyometrics earlier. Uh, I don't know that I even know what that don't know that I even know what that don't know that I even know what that means. Does that include things like means. Does that include things like means. Does that include things like yoga and Pilates? yoga and Pilates? yoga and Pilates? No. So, No. So, No. So, >> And where do those Where do they fit? >> And where do those Where do they fit? >> And where do those Where do they fit? >> fit in? >> fit in? >> fit in? >> Yeah. So, plyometrics is power-based >> Yeah. So, plyometrics is power-based >> Yeah. So, plyometrics is power-based training, explosive training. So, this training, explosive training. So, this training, explosive training. So, this is your box jumps. This is your counter is your box jumps. This is your counter is your box jumps. This is your counter movement jump. So, all that stuff that's movement jump. So, all that stuff that's movement jump. So, all that stuff that's really fast and reactive. Um, really fast and reactive. Um, really fast and reactive. Um, when we talk about Pilates and yoga, uh, when we talk about Pilates and yoga, uh, when we talk about Pilates and yoga, uh, there's a whole subgroup of people who there's a whole subgroup of people who there's a whole subgroup of people who are Pilates lovers that hate me cuz they are Pilates lovers that hate me cuz they are Pilates lovers that hate me cuz they think I hate Pilates. I was in a Pilates think I hate Pilates. I was in a Pilates think I hate Pilates. I was in a Pilates class before I got here. Not today, but class before I got here. Not today, but class before I got here. Not today, but a couple of days ago. I don't hate it. I a couple of days ago. I don't hate it. I a couple of days ago. I don't hate it. I think it's really good and people should think it's really good and people should think it's really good and people should look at it as look at it as look at it as really fantastic for really fantastic for really fantastic for proprioception, for balance, for proprioception, for balance, for proprioception, for balance, for isometric hold. We need all this stuff, isometric hold. We need all this stuff, isometric hold. We need all this stuff, especially for tendons and ligaments. especially for tendons and ligaments. especially for tendons and ligaments. Same thing with the yoga. If you heard, Same thing with the yoga. If you heard, Same thing with the yoga. If you heard, um, Keith Baar talk about tendons and um, Keith Baar talk about tendons and um, Keith Baar talk about tendons and ligaments, he really does like yoga in ligaments, he really does like yoga in ligaments, he really does like yoga in the last bit of the hold where you're the last bit of the hold where you're the last bit of the hold where you're shaking cuz that gives you, uh, shaking cuz that gives you, uh, shaking cuz that gives you, uh, a stress in the ligament in the tendon a stress in the ligament in the tendon a stress in the ligament in the tendon to instigate more plasticity and and and to instigate more plasticity and and and to instigate more plasticity and and and strength within those tendons. strength within those tendons. strength within those tendons. They're complementary. They aren't They're complementary. They aren't They're complementary. They aren't strength training in the way that we're strength training in the way that we're strength training in the way that we're viewing strength training for brain viewing strength training for brain viewing strength training for brain health and neuromuscular connection. health and neuromuscular connection. health and neuromuscular connection. They all can can all fit together. So, They all can can all fit together. So, They all can can all fit together. So, if you're someone who loves Pilates, you if you're someone who loves Pilates, you if you're someone who loves Pilates, you don't have to give it up. But, add 1 day don't have to give it up. But, add 1 day don't have to give it up. But, add 1 day of of pure strength training in. If of of pure strength training in. If of of pure strength training in. If you're someone who loves yoga, same you're someone who loves yoga, same you're someone who loves yoga, same thing. You don't give it up. It's like, thing. You don't give it up. It's like, thing. You don't give it up. It's like, how are we going to how are we going to how are we going to change what you're doing to optimize change what you're doing to optimize change what you're doing to optimize your life? I don't want anybody to give your life? I don't want anybody to give your life? I don't want anybody to give up their love. It's like, how are we up their love. It's like, how are we up their love. It's like, how are we going to look at what you're doing in going to look at what you're doing in going to look at what you're doing in the time in the week? And strength the time in the week? And strength the time in the week? And strength training doesn't have to take a long training doesn't have to take a long training doesn't have to take a long time. It could be 10 to 15 minutes if time. It could be 10 to 15 minutes if time. It could be 10 to 15 minutes if it's focused. it's focused. it's focused. It's not an hour and a half in a gym It's not an hour and a half in a gym It's not an hour and a half in a gym that you don't like. So again, it's that you don't like. So again, it's that you don't like. So again, it's individual and how do we look at it and individual and how do we look at it and individual and how do we look at it and what are we looking to do? I think yoga what are we looking to do? I think yoga what are we looking to do? I think yoga and Pilates are really important as we and Pilates are really important as we and Pilates are really important as we get older because we lose get older because we lose get older because we lose proprioception, we lose the ability for proprioception, we lose the ability for proprioception, we lose the ability for flexibility and mobility. And those two flexibility and mobility. And those two flexibility and mobility. And those two um modes of activity really do help with um modes of activity really do help with um modes of activity really do help with that. But it again, it doesn't tax the that. But it again, it doesn't tax the that. But it again, it doesn't tax the bone and the muscle the way we need to bone and the muscle the way we need to bone and the muscle the way we need to to age well. The supplement world. Let's just say The supplement world. Let's just say it's a bit noisy out there with endless it's a bit noisy out there with endless it's a bit noisy out there with endless products promising quick results or products promising quick results or products promising quick results or products that are making all kinds of products that are making all kinds of products that are making all kinds of unsupportable claims. But over many, unsupportable claims. But over many, unsupportable claims. But over many, many years, what I have learned is that many years, what I have learned is that many years, what I have learned is that lasting progress usually comes from lasting progress usually comes from lasting progress usually comes from getting a few simple basics right and getting a few simple basics right and getting a few simple basics right and then doing them consistently. I bang on then doing them consistently. I bang on then doing them consistently. I bang on about this all the time on the podcast, about this all the time on the podcast, about this all the time on the podcast, but the one area that doesn't get nearly but the one area that doesn't get nearly but the one area that doesn't get nearly enough attention is fiber. In fact, and enough attention is fiber. In fact, and enough attention is fiber. In fact, and amazingly, almost 95% of Americans amazingly, almost 95% of Americans amazingly, almost 95% of Americans aren't getting enough. 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From a weight management perspective, From a weight management perspective, what is your message to the person what is your message to the person what is your message to the person who says, "You're asking me to dial back who says, "You're asking me to dial back who says, "You're asking me to dial back my favorite aerobic exercise that I've my favorite aerobic exercise that I've my favorite aerobic exercise that I've relied upon for decades to keep my relied upon for decades to keep my relied upon for decades to keep my weight in check and you want me doing weight in check and you want me doing weight in check and you want me doing three to five reps of these heavy three to five reps of these heavy three to five reps of these heavy weight. Like how is that going to impact weight. Like how is that going to impact weight. Like how is that going to impact like my bottom line which is like I got like my bottom line which is like I got like my bottom line which is like I got to keep I got to keep the weight, you to keep I got to keep the weight, you to keep I got to keep the weight, you know, know, know, down. Yeah. down. Yeah. down. Yeah. I like to talk about what we stand to I like to talk about what we stand to I like to talk about what we stand to gain, not what we stand to lose. gain, not what we stand to lose. gain, not what we stand to lose. Because in the diet culture, it's all Because in the diet culture, it's all Because in the diet culture, it's all about weight loss and fat loss. I'm very about weight loss and fat loss. I'm very about weight loss and fat loss. I'm very conscious not to say those words. I conscious not to say those words. I conscious not to say those words. I don't use them on my YouTube channel. I don't use them on my YouTube channel. I don't use them on my YouTube channel. I don't want to instigate anything about don't want to instigate anything about don't want to instigate anything about loss. loss. loss. I want to think about what we're what we I want to think about what we're what we I want to think about what we're what we stand to gain if we get into the weight stand to gain if we get into the weight stand to gain if we get into the weight room. We stand to gain muscle. Muscle is room. We stand to gain muscle. Muscle is room. We stand to gain muscle. Muscle is a very active tissue that helps regulate a very active tissue that helps regulate a very active tissue that helps regulate all sorts of things. Body weight, our all sorts of things. Body weight, our all sorts of things. Body weight, our blood glucose, our immunity, just so blood glucose, our immunity, just so blood glucose, our immunity, just so many things. We get in the gym, we're many things. We get in the gym, we're many things. We get in the gym, we're also protecting our bones. So we stand also protecting our bones. So we stand also protecting our bones. So we stand to gain so much more from those few to gain so much more from those few to gain so much more from those few times in the gym than we do pounding and times in the gym than we do pounding and times in the gym than we do pounding and increasing cortisol, doing our favorite increasing cortisol, doing our favorite increasing cortisol, doing our favorite aerobic 90-minute aerobic session. aerobic 90-minute aerobic session. aerobic 90-minute aerobic session. Um and when we start thinking about what Um and when we start thinking about what Um and when we start thinking about what do we stand to get to gain when we're in do we stand to get to gain when we're in do we stand to get to gain when we're in the gym and gaining all those things for the gym and gaining all those things for the gym and gaining all those things for brain health and muscle health and bone brain health and muscle health and bone brain health and muscle health and bone health and longevity health and longevity health and longevity versus what we stand to lose if we stop versus what we stand to lose if we stop versus what we stand to lose if we stop doing the 90 minutes. We actually aren't doing the 90 minutes. We actually aren't doing the 90 minutes. We actually aren't losing if we stop doing the 90 minutes. losing if we stop doing the 90 minutes. losing if we stop doing the 90 minutes. We're gaining so much more because if We're gaining so much more because if We're gaining so much more because if we're looking at the more muscle that we we're looking at the more muscle that we we're looking at the more muscle that we have and the more muscle centric we are, have and the more muscle centric we are, have and the more muscle centric we are, the more that your body composition is the more that your body composition is the more that your body composition is in a better place. in a better place. in a better place. And it is it's a really hard for all of And it is it's a really hard for all of And it is it's a really hard for all of us that grew up in the idea of 90-minute us that grew up in the idea of 90-minute us that grew up in the idea of 90-minute step aerobics and going for step aerobics and going for step aerobics and going for massive long run on the weekend and all massive long run on the weekend and all massive long run on the weekend and all of these things to keep our weight in of these things to keep our weight in of these things to keep our weight in check or doing fasted training cuz it check or doing fasted training cuz it check or doing fasted training cuz it keeps our weight in check. When we get keeps our weight in check. When we get keeps our weight in check. When we get this mental shift of being in the gym to this mental shift of being in the gym to this mental shift of being in the gym to help with all of that, it's time help with all of that, it's time help with all of that, it's time effective and we also see significant effective and we also see significant effective and we also see significant body composition change. But it is a body composition change. But it is a body composition change. But it is a significant work on the brain to do significant work on the brain to do significant work on the brain to do that. A lot of times a buddy system is that. A lot of times a buddy system is that. A lot of times a buddy system is really helpful because you don't want to really helpful because you don't want to really helpful because you don't want to let a a friend down if you're both let a a friend down if you're both let a a friend down if you're both starting on this journey. starting on this journey. starting on this journey. Um sometimes I'll have run groups where Um sometimes I'll have run groups where Um sometimes I'll have run groups where I'm like, "We're going to start the run I'm like, "We're going to start the run I'm like, "We're going to start the run with doing some strength training." And with doing some strength training." And with doing some strength training." And then we're going to Now we've prepped then we're going to Now we've prepped then we're going to Now we've prepped the muscles that you're going to run the muscles that you're going to run the muscles that you're going to run more effectively and more economically, more effectively and more economically, more effectively and more economically, so it it reduces injury risk. So then we so it it reduces injury risk. So then we so it it reduces injury risk. So then we can lean in on we want to reduce injury, can lean in on we want to reduce injury, can lean in on we want to reduce injury, you want to improve your running form you want to improve your running form you want to improve your running form for the things that you love. Let's get for the things that you love. Let's get for the things that you love. Let's get in Let's do these these preps and let's in Let's do these these preps and let's in Let's do these these preps and let's stimulate the muscle in a way that it stimulate the muscle in a way that it stimulate the muscle in a way that it does. does. does. Um I made a big to-do about this being Um I made a big to-do about this being Um I made a big to-do about this being participatory. I don't think I've participatory. I don't think I've participatory. I don't think I've actually lived up to that. So like let's actually lived up to that. So like let's actually lived up to that. So like let's get some questions. Yeah, there's one in get some questions. Yeah, there's one in get some questions. Yeah, there's one in the back there. Uh I was just curious the back there. Uh I was just curious the back there. Uh I was just curious regarding what you were saying earlier regarding what you were saying earlier regarding what you were saying earlier regarding uh circadian rhythms and how regarding uh circadian rhythms and how regarding uh circadian rhythms and how it pertains to the optimal time for it pertains to the optimal time for it pertains to the optimal time for women to uh fuel and you know, start women to uh fuel and you know, start women to uh fuel and you know, start their day with nutrition and everything their day with nutrition and everything their day with nutrition and everything else. else. else. Um how does that factor into uh training Um how does that factor into uh training Um how does that factor into uh training schedules? Is there an optimal time of schedules? Is there an optimal time of schedules? Is there an optimal time of day for women to train? And how does day for women to train? And how does day for women to train? And how does that compare with men? that compare with men? that compare with men? I don't know. That's hasn't actually I don't know. That's hasn't actually I don't know. That's hasn't actually been done. been done. been done. From a research standpoint, we know from From a research standpoint, we know from From a research standpoint, we know from behavioral standpoint that anybody who behavioral standpoint that anybody who behavioral standpoint that anybody who exercises first thing in the morning is exercises first thing in the morning is exercises first thing in the morning is probably going to stick with what probably going to stick with what probably going to stick with what they're doing. they're doing. they're doing. Um we also see at the end of the day Um we also see at the end of the day Um we also see at the end of the day tends to drive a little bit more low tends to drive a little bit more low tends to drive a little bit more low energy availability and sleep disruption energy availability and sleep disruption energy availability and sleep disruption because people are going into a session because people are going into a session because people are going into a session not that well fueled or they come home not that well fueled or they come home not that well fueled or they come home and it's too late. They don't feel that and it's too late. They don't feel that and it's too late. They don't feel that hungry or they feel hungry an hour hungry or they feel hungry an hour hungry or they feel hungry an hour before bed so they overeat. And that's before bed so they overeat. And that's before bed so they overeat. And that's both men and women. So from a behavioral both men and women. So from a behavioral both men and women. So from a behavioral standpoint, we always try to say let's standpoint, we always try to say let's standpoint, we always try to say let's do more in the morning if we can. do more in the morning if we can. do more in the morning if we can. Um but really fit it in. And if you have Um but really fit it in. And if you have Um but really fit it in. And if you have to do it at night, there are things that to do it at night, there are things that to do it at night, there are things that we can do to help mitigate metabolism we can do to help mitigate metabolism we can do to help mitigate metabolism and help with the refueling and help and help with the refueling and help and help with the refueling and help with sleep. with sleep. with sleep. Thank you. We need some women questions. Thank you. We need some women questions. Thank you. We need some women questions. Yeah, okay. Thank you. Yeah, okay. Thank you. Yeah, okay. Thank you. Um I have a question. This is Sarah. Um I have a question. This is Sarah. Um I have a question. This is Sarah. Thank you for basically outlining my Thank you for basically outlining my Thank you for basically outlining my upcoming nutrition and workout plan. upcoming nutrition and workout plan. upcoming nutrition and workout plan. You're welcome. You're welcome. You're welcome. >> Um, that'll be $1,000. >> Um, that'll be $1,000. >> Um, that'll be $1,000. >> Yeah, thank you. >> Yeah, thank you. >> Yeah, thank you. Um, so for the interval piece that Um, so for the interval piece that Um, so for the interval piece that you're mentioning, you just kind of you're mentioning, you just kind of you're mentioning, you just kind of mapped a few different versions of that. mapped a few different versions of that. mapped a few different versions of that. Are there specific Are there specific Are there specific modalities or movements within that modalities or movements within that modalities or movements within that interval plan that you would consider interval plan that you would consider interval plan that you would consider more optimized than others? Right, you more optimized than others? Right, you more optimized than others? Right, you mentioned a few few movements in there, mentioned a few few movements in there, mentioned a few few movements in there, but like is cycling versus running but like is cycling versus running but like is cycling versus running versus mixed movement more optimized? versus mixed movement more optimized? versus mixed movement more optimized? Whatever you like. Whatever is going to Whatever you like. Whatever is going to Whatever you like. Whatever is going to motivate you. If you're learning how to motivate you. If you're learning how to motivate you. If you're learning how to go super hard, I always tell people to go super hard, I always tell people to go super hard, I always tell people to get on the assault bike with a friend get on the assault bike with a friend get on the assault bike with a friend next to them telling them, "Go, go, go, next to them telling them, "Go, go, go, next to them telling them, "Go, go, go, go, go, go, go, go." Cuz you cannot go, go, go, go, go." Cuz you cannot go, go, go, go, go." Cuz you cannot cheat on an assault bike. Once you know cheat on an assault bike. Once you know cheat on an assault bike. Once you know what that feels like, then anything what that feels like, then anything what that feels like, then anything goes. We are very behind on the research goes. We are very behind on the research goes. We are very behind on the research and women's bodies are complex. How do and women's bodies are complex. How do and women's bodies are complex. How do we get there faster so that we can know we get there faster so that we can know we get there faster so that we can know more and make more advances in women's more and make more advances in women's more and make more advances in women's health? health? health? This becomes a group of people working This becomes a group of people working This becomes a group of people working together cuz we see, especially in together cuz we see, especially in together cuz we see, especially in academics or in academia and in the academics or in academia and in the academics or in academia and in the research world, there's lots of silos research world, there's lots of silos research world, there's lots of silos and people are like elbows out, this is and people are like elbows out, this is and people are like elbows out, this is my realm. But there is quite a group of my realm. But there is quite a group of my realm. But there is quite a group of us that are coming together to really us that are coming together to really us that are coming together to really try to close that gap. try to close that gap. try to close that gap. I'm finding that I'm an expert in one I'm finding that I'm an expert in one I'm finding that I'm an expert in one thing, but I'm not an expert in all thing, but I'm not an expert in all thing, but I'm not an expert in all things that Emily's an expert in. things that Emily's an expert in. things that Emily's an expert in. So it's like let's gravitate and bring So it's like let's gravitate and bring So it's like let's gravitate and bring all of us together cuz we can really put all of us together cuz we can really put all of us together cuz we can really put an impact on and have a louder voice and an impact on and have a louder voice and an impact on and have a louder voice and find money and grants and distribute it. find money and grants and distribute it. find money and grants and distribute it. And then And then And then part of it is we're launching company part of it is we're launching company part of it is we're launching company about that same thing where we're going about that same thing where we're going about that same thing where we're going after AI and we're really vetting after AI and we're really vetting after AI and we're really vetting research to be able to give output and research to be able to give output and research to be able to give output and insight for women that's going to drive insight for women that's going to drive insight for women that's going to drive research and improve it the touch research and improve it the touch research and improve it the touch points. So there's behind the scenes points. So there's behind the scenes points. So there's behind the scenes where we're all really trying to close where we're all really trying to close where we're all really trying to close that gap and address the funding issue that gap and address the funding issue that gap and address the funding issue and find innovative ways to actually go and find innovative ways to actually go and find innovative ways to actually go after that. after that. after that. But it isn't it isn't an individual, But it isn't it isn't an individual, But it isn't it isn't an individual, it's a team. And we're finding that it's a team. And we're finding that it's a team. And we're finding that there is a really good group of men and there is a really good group of men and there is a really good group of men and women who are doing research in the women who are doing research in the women who are doing research in the space that are coming together and being space that are coming together and being space that are coming together and being complementary complementary complementary to really hone in and try to close that to really hone in and try to close that to really hone in and try to close that gap. And in the different areas we have gap. And in the different areas we have gap. And in the different areas we have the oncology area that is is really the oncology area that is is really the oncology area that is is really booming with all sorts of different booming with all sorts of different booming with all sorts of different techniques and and you have a lot of techniques and and you have a lot of techniques and and you have a lot of researchers coming together to help each researchers coming together to help each researchers coming together to help each other. Same in the sports space, same in other. Same in the sports space, same in other. Same in the sports space, same in the reproductive rights and reproductive the reproductive rights and reproductive the reproductive rights and reproductive research space. So it's an exciting research space. So it's an exciting research space. So it's an exciting time. Hi thanks to Ambrose. I'm the dad time. Hi thanks to Ambrose. I'm the dad time. Hi thanks to Ambrose. I'm the dad to a 14-year-old young woman and to a 14-year-old young woman and to a 14-year-old young woman and I want to be the best parent. I want to I want to be the best parent. I want to I want to be the best parent. I want to be the greatest parent I can to her. be the greatest parent I can to her. be the greatest parent I can to her. What are some habits that I can help What are some habits that I can help What are some habits that I can help instill with her and support her in and instill with her and support her in and instill with her and support her in and she's as she's in this part of her her she's as she's in this part of her her she's as she's in this part of her her growing up? growing up? growing up? Girl dads, I love girl dads. My Girl dads, I love girl dads. My Girl dads, I love girl dads. My husband's a girl dad. husband's a girl dad. husband's a girl dad. So it it one of the biggest things is So it it one of the biggest things is So it it one of the biggest things is communication. communication. communication. A lot of times girls will shut down A lot of times girls will shut down A lot of times girls will shut down especially with their dads. So if you especially with their dads. So if you especially with their dads. So if you just have a like we still instigate just have a like we still instigate just have a like we still instigate family dinner every night and have family dinner every night and have family dinner every night and have conversation. So it's like how was your conversation. So it's like how was your conversation. So it's like how was your day? What were some of the high points? day? What were some of the high points? day? What were some of the high points? What were some of the low points? What were some of the low points? What were some of the low points? And then at night having conversation And then at night having conversation And then at night having conversation with her and I she'll offload and I'm with her and I she'll offload and I'm with her and I she'll offload and I'm like just vent. I'm not going to fix. So like just vent. I'm not going to fix. So like just vent. I'm not going to fix. So when they know that you're a safe when they know that you're a safe when they know that you're a safe place to vent and not looking for place to vent and not looking for place to vent and not looking for solutions or they know that they can solutions or they know that they can solutions or they know that they can come to you and say things and not be come to you and say things and not be come to you and say things and not be judged, it's really important especially judged, it's really important especially judged, it's really important especially as they're going through their teenage as they're going through their teenage as they're going through their teenage years. There's going to be ups and years. There's going to be ups and years. There's going to be ups and downs. They're going to have all sorts downs. They're going to have all sorts downs. They're going to have all sorts of mood swings. But if you just of mood swings. But if you just of mood swings. But if you just consistently there as someone who's not consistently there as someone who's not consistently there as someone who's not judging and they can vent, it's like I judging and they can vent, it's like I judging and they can vent, it's like I tell my daughter, "When you get to the tell my daughter, "When you get to the tell my daughter, "When you get to the point where you might be going to point where you might be going to point where you might be going to parties parties parties and you feel unsafe, call me. and you feel unsafe, call me. and you feel unsafe, call me. I'm not going to judge. I'm not going to I'm not going to judge. I'm not going to I'm not going to judge. I'm not going to get mad until maybe the next day. get mad until maybe the next day. get mad until maybe the next day. But I don't tell her that. She'll know But I don't tell her that. She'll know But I don't tell her that. She'll know now cuz she'll watch this. But it's just now cuz she'll watch this. But it's just now cuz she'll watch this. But it's just really important to understand that both really important to understand that both really important to understand that both physically and mentally is an enormous physically and mentally is an enormous physically and mentally is an enormous change right now and we want to do change right now and we want to do change right now and we want to do everything to foster a positive everything to foster a positive everything to foster a positive environment. So it's like we don't have environment. So it's like we don't have environment. So it's like we don't have any kind of body language in the family. any kind of body language in the family. any kind of body language in the family. So we aren't we talk about being strong So we aren't we talk about being strong So we aren't we talk about being strong and how fast you can run and all the and how fast you can run and all the and how fast you can run and all the things that she loves for soccer. We things that she loves for soccer. We things that she loves for soccer. We don't talk about food in a negative way. don't talk about food in a negative way. don't talk about food in a negative way. If you want chocolate, you can have If you want chocolate, you can have If you want chocolate, you can have some. It's a sometimes food. Just some. It's a sometimes food. Just some. It's a sometimes food. Just remember your soldiers don't want to remember your soldiers don't want to remember your soldiers don't want to grow on sugar. Our soldiers are your grow on sugar. Our soldiers are your grow on sugar. Our soldiers are your immune system. So just really coming to immune system. So just really coming to immune system. So just really coming to a place where I understand you. I got a place where I understand you. I got a place where I understand you. I got you. I'm not going to judge you unless I you. I'm not going to judge you unless I you. I'm not going to judge you unless I really have to because I'm the parent. really have to because I'm the parent. really have to because I'm the parent. But for the most part that undercurrent But for the most part that undercurrent But for the most part that undercurrent of just being supportive goes immensely of just being supportive goes immensely of just being supportive goes immensely far. And then the other thing that is far. And then the other thing that is far. And then the other thing that is really important is your phone. really important is your phone. really important is your phone. Put it in the phone jail when you first Put it in the phone jail when you first Put it in the phone jail when you first walk in the house. That way you're not walk in the house. That way you're not walk in the house. That way you're not on the screen all the time, which on the screen all the time, which on the screen all the time, which becomes a habit for all of us and then becomes a habit for all of us and then becomes a habit for all of us and then they lead by example because if everyone they lead by example because if everyone they lead by example because if everyone puts their phone in the phone jail, then puts their phone in the phone jail, then puts their phone in the phone jail, then you end up with a very safe environment you end up with a very safe environment you end up with a very safe environment in the house. in the house. in the house. Thank you. You're welcome. Thank you. You're welcome. Thank you. You're welcome. Hi, I'm Meredith. Hi, I'm Meredith. Hi, I'm Meredith. Um I guess my question is about sleep. I Um I guess my question is about sleep. I Um I guess my question is about sleep. I am chronically a terrible sleeper, am chronically a terrible sleeper, am chronically a terrible sleeper, always have been and in the last always have been and in the last always have been and in the last probably 10 years it's gotten so bad probably 10 years it's gotten so bad probably 10 years it's gotten so bad that I that I that I am well and people around me are also am well and people around me are also am well and people around me are also like looking for ways to get through the like looking for ways to get through the like looking for ways to get through the night, to stay asleep, to go to sleep night, to stay asleep, to go to sleep night, to stay asleep, to go to sleep and so it's like there's pharmaceutical and so it's like there's pharmaceutical and so it's like there's pharmaceutical options, there's herbal options, there's options, there's herbal options, there's options, there's herbal options, there's you know friends that can't go to sleep you know friends that can't go to sleep you know friends that can't go to sleep without a glass of wine and I'm just without a glass of wine and I'm just without a glass of wine and I'm just curious is like is sleep sleep or does curious is like is sleep sleep or does curious is like is sleep sleep or does it have to be good sleep? Does it have it have to be good sleep? Does it have it have to be good sleep? Does it have to be to be to be like sleep that naturally comes to be like sleep that naturally comes to be like sleep that naturally comes to be able to have that recovery? We want to able to have that recovery? We want to able to have that recovery? We want to see that you have a really good sleep see that you have a really good sleep see that you have a really good sleep architecture cuz you need REM sleep, you architecture cuz you need REM sleep, you architecture cuz you need REM sleep, you also need slow wave sleep. We know that also need slow wave sleep. We know that also need slow wave sleep. We know that if you're using alcohol then you don't if you're using alcohol then you don't if you're using alcohol then you don't get into slow wave, which is your deep get into slow wave, which is your deep get into slow wave, which is your deep reparative sleep. reparative sleep. reparative sleep. One of the things that is really One of the things that is really One of the things that is really effective is cognitive behavior therapy. effective is cognitive behavior therapy. effective is cognitive behavior therapy. There's a There's a There's a a a a group out of the Veterans Association group out of the Veterans Association group out of the Veterans Association that has I sleep. And it is was designed that has I sleep. And it is was designed that has I sleep. And it is was designed to help people with PTSD coming back to help people with PTSD coming back to help people with PTSD coming back from Afghanistan to be able to sleep. from Afghanistan to be able to sleep. from Afghanistan to be able to sleep. And it's really effective. So one of the And it's really effective. So one of the And it's really effective. So one of the the most effective ways is like the most effective ways is like the most effective ways is like cognitive reshuffling or some other cognitive reshuffling or some other cognitive reshuffling or some other cognitive behavior therapy with things cognitive behavior therapy with things cognitive behavior therapy with things like L-theanine and magnesium threonate like L-theanine and magnesium threonate like L-theanine and magnesium threonate that cross blood brain barrier that have that cross blood brain barrier that have that cross blood brain barrier that have an active uh part in parasympathetic an active uh part in parasympathetic an active uh part in parasympathetic responses. It does take some time. And responses. It does take some time. And responses. It does take some time. And it's it is a bit of a frustration when it's it is a bit of a frustration when it's it is a bit of a frustration when you first start, but stick with it you first start, but stick with it you first start, but stick with it because it it significantly improves because it it significantly improves because it it significantly improves sleep and sleep architecture. Hi, my sleep and sleep architecture. Hi, my sleep and sleep architecture. Hi, my name is Emily. Thank you so much. I'm name is Emily. Thank you so much. I'm name is Emily. Thank you so much. I'm getting so much from this. Um as a getting so much from this. Um as a getting so much from this. Um as a 34-year-old woman you realize how little 34-year-old woman you realize how little 34-year-old woman you realize how little education you have on your own body. And education you have on your own body. And education you have on your own body. And so I'm all here to optimize everything so I'm all here to optimize everything so I'm all here to optimize everything you're saying. One thing I'm coming to you're saying. One thing I'm coming to you're saying. One thing I'm coming to is working with the cycles of my body, is working with the cycles of my body, is working with the cycles of my body, especially someone who has endometriosis especially someone who has endometriosis especially someone who has endometriosis and is on a fertility journey. So I hear and is on a fertility journey. So I hear and is on a fertility journey. So I hear about these three to five workouts a about these three to five workouts a about these three to five workouts a week, and then I think about how I might week, and then I think about how I might week, and then I think about how I might be during my period or something like be during my period or something like be during my period or something like that. that. that. Um what are some of the ways that we can Um what are some of the ways that we can Um what are some of the ways that we can help to support ourselves instead of help to support ourselves instead of help to support ourselves instead of looking at every week as the same? I looking at every week as the same? I looking at every week as the same? I know that that's where I'm going to drop know that that's where I'm going to drop know that that's where I'm going to drop off with that consistency. Yeah, so um off with that consistency. Yeah, so um off with that consistency. Yeah, so um it's it's it's it's knowing that three times a week you it's knowing that three times a week you it's knowing that three times a week you should be doing strength training, should be doing strength training, should be doing strength training, right? So does it mean you have to go do right? So does it mean you have to go do right? So does it mean you have to go do the same thing every Monday, every the same thing every Monday, every the same thing every Monday, every Wednesday, every Thursday or Friday? No. Wednesday, every Thursday or Friday? No. Wednesday, every Thursday or Friday? No. You have your periodized plan, but You have your periodized plan, but You have your periodized plan, but sometimes you go and you're like, I just sometimes you go and you're like, I just sometimes you go and you're like, I just want to lift really heavy or I don't, I want to lift really heavy or I don't, I want to lift really heavy or I don't, I just want to work on technique. It's just want to work on technique. It's just want to work on technique. It's it's feeling how you are, and I tell it's feeling how you are, and I tell it's feeling how you are, and I tell people when you go to do a session, people when you go to do a session, people when you go to do a session, there's two things. You have the there's two things. You have the there's two things. You have the physical and the mental. physical and the mental. physical and the mental. And if you show up at a session, And if you show up at a session, And if you show up at a session, mentally you're a two, but physically mentally you're a two, but physically mentally you're a two, but physically you might be a six. Let's do a little you might be a six. Let's do a little you might be a six. Let's do a little bit of a warm-up with mobility. Maybe we bit of a warm-up with mobility. Maybe we bit of a warm-up with mobility. Maybe we do a couple of heavy lifts to stimulate do a couple of heavy lifts to stimulate do a couple of heavy lifts to stimulate central nervous system. So, here mental central nervous system. So, here mental central nervous system. So, here mental goes. If your mental doesn't come up, goes. If your mental doesn't come up, goes. If your mental doesn't come up, call it. Have an active day. Just do call it. Have an active day. Just do call it. Have an active day. Just do what you love. But, most often that what you love. But, most often that what you love. But, most often that mental comes up. And then you're like, mental comes up. And then you're like, mental comes up. And then you're like, I'm super motivated. I feel great. So, I'm super motivated. I feel great. So, I'm super motivated. I feel great. So, maybe your physical now comes up to an maybe your physical now comes up to an maybe your physical now comes up to an eight, and your mental comes up to an eight, and your mental comes up to an eight, and your mental comes up to an eight. And people eight. And people eight. And people usually will give up within the first 10 usually will give up within the first 10 usually will give up within the first 10 minutes when they come in feeling that minutes when they come in feeling that minutes when they come in feeling that way. But, if you are doing specific way. But, if you are doing specific way. But, if you are doing specific things to kind of boost mental in this things to kind of boost mental in this things to kind of boost mental in this 10 minutes, you're like, I'm here. I 10 minutes, you're like, I'm here. I 10 minutes, you're like, I'm here. I feel great. Let's go. feel great. Let's go. feel great. Let's go. Um and then again, listening to your Um and then again, listening to your Um and then again, listening to your body, cuz I think that so many people body, cuz I think that so many people body, cuz I think that so many people disregard how you feel on the mental disregard how you feel on the mental disregard how you feel on the mental aspect of how you feel. So, if you are aspect of how you feel. So, if you are aspect of how you feel. So, if you are suffering from uh severe endometriosis suffering from uh severe endometriosis suffering from uh severe endometriosis and the symptomology that comes with it, and the symptomology that comes with it, and the symptomology that comes with it, then you're not going to push yourself. then you're not going to push yourself. then you're not going to push yourself. And that's fine. And that's fine. And that's fine. It is absolutely fine not to push It is absolutely fine not to push It is absolutely fine not to push yourself. Um we know that the yourself. Um we know that the yourself. Um we know that the inflammation that comes with inflammation that comes with inflammation that comes with endometriosis can be very systemic and endometriosis can be very systemic and endometriosis can be very systemic and and be very impactful. So, then maybe and be very impactful. So, then maybe and be very impactful. So, then maybe you want to look at an environmental you want to look at an environmental you want to look at an environmental stress. So, we look at heat, and we look stress. So, we look at heat, and we look stress. So, we look at heat, and we look at at cool water, not ice water, but at at cool water, not ice water, but at at cool water, not ice water, but cool water, cuz those both induce a cool water, cuz those both induce a cool water, cuz those both induce a massive anti-inflammatory response that massive anti-inflammatory response that massive anti-inflammatory response that helps with endometriosis. So, instead of helps with endometriosis. So, instead of helps with endometriosis. So, instead of going and pushing yourself through going and pushing yourself through going and pushing yourself through exercise, maybe you just look at an exercise, maybe you just look at an exercise, maybe you just look at an environmental stress. One, it brings environmental stress. One, it brings environmental stress. One, it brings more mental and parasympathetic more mental and parasympathetic more mental and parasympathetic activation to calm, but it also does activation to calm, but it also does activation to calm, but it also does great things for inflammation in the great things for inflammation in the great things for inflammation in the body. body. body. In furtherance of that, how do uh things In furtherance of that, how do uh things In furtherance of that, how do uh things like birth control uh and hormone like birth control uh and hormone like birth control uh and hormone replacement therapy impact training, how replacement therapy impact training, how replacement therapy impact training, how one how a woman should think about their one how a woman should think about their one how a woman should think about their their nutrition uh and just overall their nutrition uh and just overall their nutrition uh and just overall health and energy levels? health and energy levels? health and energy levels? I'd like to say we have solid answers I'd like to say we have solid answers I'd like to say we have solid answers for that, but we don't. Because with for that, but we don't. Because with for that, but we don't. Because with hormonal contraception, there's so many hormonal contraception, there's so many hormonal contraception, there's so many different variations of the formulas, different variations of the formulas, different variations of the formulas, and a lot of research hasn't been done and a lot of research hasn't been done and a lot of research hasn't been done on it. on it. on it. We do know that in general combined or a We do know that in general combined or a We do know that in general combined or a contraception knowing that we have contraception knowing that we have contraception knowing that we have estrogen progesterone in it estrogen progesterone in it estrogen progesterone in it increases oxidative rates. We see it increases oxidative rates. We see it increases oxidative rates. We see it increases inflammation. So those are increases inflammation. So those are increases inflammation. So those are factors to consider if you're trying to factors to consider if you're trying to factors to consider if you're trying to adapt. Um so we look at having more adapt. Um so we look at having more adapt. Um so we look at having more anti-inflammatory foods. We look at what anti-inflammatory foods. We look at what anti-inflammatory foods. We look at what can we do to calm post exercise uh can we do to calm post exercise uh can we do to calm post exercise uh inflammation and and recovery. inflammation and and recovery. inflammation and and recovery. Um but for the most part how does it Um but for the most part how does it Um but for the most part how does it truly impact training and adaptation? truly impact training and adaptation? truly impact training and adaptation? It's an individual response and depends It's an individual response and depends It's an individual response and depends on the formulation. on the formulation. on the formulation. When we get to menopause hormone When we get to menopause hormone When we get to menopause hormone therapy, part of it's the wild west therapy, part of it's the wild west therapy, part of it's the wild west because we had the Women's Health because we had the Women's Health because we had the Women's Health Initiative in the States versus the UK Initiative in the States versus the UK Initiative in the States versus the UK Million Women Study in the UK with Million Women Study in the UK with Million Women Study in the UK with vastly different outcomes. So depending vastly different outcomes. So depending vastly different outcomes. So depending on where you are in the world, you hear on where you are in the world, you hear on where you are in the world, you hear mixed messages. mixed messages. mixed messages. What we do know is that when you're What we do know is that when you're What we do know is that when you're using menopause hormone therapy, using menopause hormone therapy, using menopause hormone therapy, it slows a rate of change but doesn't it slows a rate of change but doesn't it slows a rate of change but doesn't stop it. So if you're looking at body stop it. So if you're looking at body stop it. So if you're looking at body composition, composition, composition, it isn't going to help just on its own it isn't going to help just on its own it isn't going to help just on its own preserve body composition. It will slow preserve body composition. It will slow preserve body composition. It will slow the rate of the um laying down of the rate of the um laying down of the rate of the um laying down of visceral fat. visceral fat. visceral fat. It will slow the rate of muscle loss but It will slow the rate of muscle loss but It will slow the rate of muscle loss but it doesn't stop it. The only thing it it doesn't stop it. The only thing it it doesn't stop it. The only thing it does help we know emphatically helps does help we know emphatically helps does help we know emphatically helps with is bone and bone density. It's very with is bone and bone density. It's very with is bone and bone density. It's very protective. protective. protective. Um so when someone's considering Um so when someone's considering Um so when someone's considering hormonal options, it's like yes, have an hormonal options, it's like yes, have an hormonal options, it's like yes, have an informed choice but you can't neglect informed choice but you can't neglect informed choice but you can't neglect the lifestyle parts that come with it. the lifestyle parts that come with it. the lifestyle parts that come with it. And if you I have um younger And if you I have um younger And if you I have um younger reproductive year clients and and um reproductive year clients and and um reproductive year clients and and um athletes. And if they're changing their athletes. And if they're changing their athletes. And if they're changing their a pill or they're going from a pill to a pill or they're going from a pill to a pill or they're going from a pill to an IUD, we want to track how they're an IUD, we want to track how they're an IUD, we want to track how they're feeling because symptoms really will feeling because symptoms really will feeling because symptoms really will dictate how they're responding. Because dictate how they're responding. Because dictate how they're responding. Because if you feel awful, you're not going to if you feel awful, you're not going to if you feel awful, you're not going to be able to put in a good session. So, we be able to put in a good session. So, we be able to put in a good session. So, we want to know what the patterns are over want to know what the patterns are over want to know what the patterns are over their hormonal contraception or their their hormonal contraception or their their hormonal contraception or their IUD and if they change it, how that IUD and if they change it, how that IUD and if they change it, how that affects them, too, so that we can dial affects them, too, so that we can dial affects them, too, so that we can dial back and we can push forward when we back and we can push forward when we back and we can push forward when we know that we have the opportunity. know that we have the opportunity. know that we have the opportunity. You you opened answering that question You you opened answering that question You you opened answering that question with a with a sort of we don't, you with a with a sort of we don't, you with a with a sort of we don't, you know, we don't know enough. Like, so know, we don't know enough. Like, so know, we don't know enough. Like, so what I take from that is like, how is it what I take from that is like, how is it what I take from that is like, how is it possible that these aren't studies that possible that these aren't studies that possible that these aren't studies that are being done? Like, is there there's are being done? Like, is there there's are being done? Like, is there there's clearly not enough research being clearly not enough research being clearly not enough research being performed on this. performed on this. performed on this. No, but I will borrow from Lisa Mosconi. No, but I will borrow from Lisa Mosconi. No, but I will borrow from Lisa Mosconi. She's like, we don't know this yet. She's like, we don't know this yet. She's like, we don't know this yet. We have studies that are down the track We have studies that are down the track We have studies that are down the track and we're planning for them and she has and we're planning for them and she has and we're planning for them and she has a massive grant to really look at a massive grant to really look at a massive grant to really look at menopause hormone therapy and the way it menopause hormone therapy and the way it menopause hormone therapy and the way it affects the brain. There are other affects the brain. There are other affects the brain. There are other people that have um a people that have um a people that have um a a long There's the menstrual cycle a long There's the menstrual cycle a long There's the menstrual cycle research group that's doing is collabing research group that's doing is collabing research group that's doing is collabing across the world to really nail down across the world to really nail down across the world to really nail down what's happening with hormonal what's happening with hormonal what's happening with hormonal contraception and the different contraception and the different contraception and the different formulations. So, it's in the pipe. It formulations. So, it's in the pipe. It formulations. So, it's in the pipe. It just hasn't been done yet. It's in the just hasn't been done yet. It's in the just hasn't been done yet. It's in the process of. So, hopefully in two to process of. So, hopefully in two to process of. So, hopefully in two to three years I'll have more definitive three years I'll have more definitive three years I'll have more definitive answers. answers. answers. You mentioned uh You mentioned uh You mentioned uh hot and cold water. Uh hot and cold water. Uh hot and cold water. Uh so, let's talk a little bit about that. so, let's talk a little bit about that. so, let's talk a little bit about that. Like, sauna, cold plunge. Everybody Like, sauna, cold plunge. Everybody Like, sauna, cold plunge. Everybody loves to talk about their protocol, loves to talk about their protocol, loves to talk about their protocol, their routine. Uh you know, where do you their routine. Uh you know, where do you their routine. Uh you know, where do you stand on this from a women's point of stand on this from a women's point of stand on this from a women's point of view, women's health point of view? view, women's health point of view? view, women's health point of view? And what's different about women with And what's different about women with And what's different about women with respect to men when you're thinking respect to men when you're thinking respect to men when you're thinking about these Yeah. activities? about these Yeah. activities? about these Yeah. activities? >> So, this is where I bring it down to sex >> So, this is where I bring it down to sex >> So, this is where I bring it down to sex differences, not hormonal differences. differences, not hormonal differences. differences, not hormonal differences. There is an inherent sex difference in There is an inherent sex difference in There is an inherent sex difference in thermoregulation, where men will thermoregulation, where men will thermoregulation, where men will um start to sweat and they'll really um start to sweat and they'll really um start to sweat and they'll really offload heat through sweating when they offload heat through sweating when they offload heat through sweating when they get hot, but women will vasodilate first get hot, but women will vasodilate first get hot, but women will vasodilate first before they start sweating. before they start sweating. before they start sweating. Women's thermoregulation Women's thermoregulation Women's thermoregulation um baseline also switches across the um baseline also switches across the um baseline also switches across the menstrual cycle cuz progesterone menstrual cycle cuz progesterone menstrual cycle cuz progesterone increases your core temperature and the increases your core temperature and the increases your core temperature and the body adjusts to accommodate for that. body adjusts to accommodate for that. body adjusts to accommodate for that. So, if we're looking at the sauna, women So, if we're looking at the sauna, women So, if we're looking at the sauna, women will have more robust responses from will have more robust responses from will have more robust responses from being in the heat because their body's being in the heat because their body's being in the heat because their body's used to change. So, when they go there, used to change. So, when they go there, used to change. So, when they go there, the body's like, "Hey, I know what this the body's like, "Hey, I know what this the body's like, "Hey, I know what this is." And it will really improve our is." And it will really improve our is." And it will really improve our metabolic control, improve heat shock metabolic control, improve heat shock metabolic control, improve heat shock protein responses. Men will still have protein responses. Men will still have protein responses. Men will still have the same, but they have to have higher the same, but they have to have higher the same, but they have to have higher or, I guess, more times in the sauna for or, I guess, more times in the sauna for or, I guess, more times in the sauna for that actual longevity. If we're looking that actual longevity. If we're looking that actual longevity. If we're looking for heat acclimation, it takes women for heat acclimation, it takes women for heat acclimation, it takes women longer the body is used to the longer the body is used to the longer the body is used to the perturbation of the temperature. So, we perturbation of the temperature. So, we perturbation of the temperature. So, we see men who are see men who are see men who are doing sauna exposure for performance, doing sauna exposure for performance, doing sauna exposure for performance, they need less time in there because they need less time in there because they need less time in there because they hit get big boost to cardiovascular they hit get big boost to cardiovascular they hit get big boost to cardiovascular responses faster than women. responses faster than women. responses faster than women. So, when we're looking for health So, when we're looking for health So, when we're looking for health outcomes, women, they can tolerate the outcomes, women, they can tolerate the outcomes, women, they can tolerate the heat more, they can get in there, they heat more, they can get in there, they heat more, they can get in there, they can stay in there longer, and they get can stay in there longer, and they get can stay in there longer, and they get more robust responses than men. Cold's more robust responses than men. Cold's more robust responses than men. Cold's different. different. different. Staying on sauna, just to be really Staying on sauna, just to be really Staying on sauna, just to be really specific, like, how long and what specific, like, how long and what specific, like, how long and what temperature Is there a temperature temperature Is there a temperature temperature Is there a temperature threshold? Like, where do you where do threshold? Like, where do you where do threshold? Like, where do you where do you set the thermostat, and where do you you set the thermostat, and where do you you set the thermostat, and where do you set your kind of timer on how long you set your kind of timer on how long you set your kind of timer on how long you need to be in? need to be in? need to be in? To get that response. To get that response. To get that response. >> Yeah, the response. So, >> Yeah, the response. So, >> Yeah, the response. So, in research, we can't keep people in in research, we can't keep people in in research, we can't keep people in heat heat heat when their core temperature goes up when their core temperature goes up when their core temperature goes up above 39.5°. above 39.5°. above 39.5°. So, that's about 104° So, that's about 104° So, that's about 104° F. F. F. So, when we're looking at how does that So, when we're looking at how does that So, when we're looking at how does that play into responses, you get responses play into responses, you get responses play into responses, you get responses well below that cuz I'm I'm saying that well below that cuz I'm I'm saying that well below that cuz I'm I'm saying that because I think Brian Johnson was like, because I think Brian Johnson was like, because I think Brian Johnson was like, "I have to keep my core temperature "I have to keep my core temperature "I have to keep my core temperature >> Yeah. It's like, no. He said I hadn't >> Yeah. It's like, no. He said I hadn't >> Yeah. It's like, no. He said I hadn't been I wasn't in long enough. I didn't been I wasn't in long enough. I didn't been I wasn't in long enough. I didn't have it hot enough. I had to stay in have it hot enough. I had to stay in have it hot enough. I had to stay in there crazy long. there crazy long. there crazy long. >> Yeah, no. That's that's hazardous. Like, >> Yeah, no. That's that's hazardous. Like, >> Yeah, no. That's that's hazardous. Like, we can't get ethics to drive people to we can't get ethics to drive people to we can't get ethics to drive people to get their core temperature up. So, at get their core temperature up. So, at get their core temperature up. So, at 39.5, you're out. 39.5, you're out. 39.5, you're out. So, when we're looking at all the So, when we're looking at all the So, when we're looking at all the responses that we're seeing, it's well responses that we're seeing, it's well responses that we're seeing, it's well below that. So, we see about 38.5°. below that. So, we see about 38.5°. below that. So, we see about 38.5°. So, what is that? Uh I don't know. Quick do Do the math. I don't know. Quick do Do the math. Someone do the conversion for Someone do the conversion for Someone do the conversion for >> out there. >> out there. >> out there. Cuz I'm just going to stay with metric. Cuz I'm just going to stay with metric. Cuz I'm just going to stay with metric. As a scientist and someone is an expert, As a scientist and someone is an expert, As a scientist and someone is an expert, we talk metric all the time. we talk metric all the time. we talk metric all the time. Uh one on one. Uh one on one. Uh one on one. >> Okay, one on one. Tap yes, time time >> Okay, one on one. Tap yes, time time >> Okay, one on one. Tap yes, time time day, duration. Okay. day, duration. Okay. day, duration. Okay. Time of day, ideally, if you can do it Time of day, ideally, if you can do it Time of day, ideally, if you can do it after training for 10 minutes, it after training for 10 minutes, it after training for 10 minutes, it extends the training stress. So, you extends the training stress. So, you extends the training stress. So, you actually get more out of your training actually get more out of your training actually get more out of your training than if you were not to go in the sauna. than if you were not to go in the sauna. than if you were not to go in the sauna. Uh but if you're timing it, generally Uh but if you're timing it, generally Uh but if you're timing it, generally whenever you can, right? We know at the whenever you can, right? We know at the whenever you can, right? We know at the end of the day when you're passively end of the day when you're passively end of the day when you're passively dehydrated and your core temperature's a dehydrated and your core temperature's a dehydrated and your core temperature's a little bit more elevated, then that can little bit more elevated, then that can little bit more elevated, then that can promote more red blood cell responses. promote more red blood cell responses. promote more red blood cell responses. But for general health and continuing But for general health and continuing But for general health and continuing aspects of of actually getting that heat aspects of of actually getting that heat aspects of of actually getting that heat exposure, 10 to 15 minutes three times a exposure, 10 to 15 minutes three times a exposure, 10 to 15 minutes three times a week tends to be the minimum. And we're week tends to be the minimum. And we're week tends to be the minimum. And we're looking at 80° C cuz some people crank looking at 80° C cuz some people crank looking at 80° C cuz some people crank it all the way up and it's way too hot. it all the way up and it's way too hot. it all the way up and it's way too hot. Um and so it's it's pretty moderate. Um and so it's it's pretty moderate. Um and so it's it's pretty moderate. It's like we sit in an environment It's like we sit in an environment It's like we sit in an environment that's so controlled all the time. We that's so controlled all the time. We that's so controlled all the time. We have central heat, we have central air, have central heat, we have central air, have central heat, we have central air, we get in our cars, we turn the air on we get in our cars, we turn the air on we get in our cars, we turn the air on or roll the window down. We're not or roll the window down. We're not or roll the window down. We're not really used to being above 80° cuz we really used to being above 80° cuz we really used to being above 80° cuz we become very uncomfortable. Women find become very uncomfortable. Women find become very uncomfortable. Women find 80° super comfortable, men start to find 80° super comfortable, men start to find 80° super comfortable, men start to find it a little bit too warm, but that's it a little bit too warm, but that's it a little bit too warm, but that's beside the point. So, we're looking at beside the point. So, we're looking at beside the point. So, we're looking at heat exposure, it's a moderate dose more heat exposure, it's a moderate dose more heat exposure, it's a moderate dose more regularly, and we get really good health regularly, and we get really good health regularly, and we get really good health benefits from it. We're talking about benefits from it. We're talking about benefits from it. We're talking about heat acclimation, we know that 5 days in heat acclimation, we know that 5 days in heat acclimation, we know that 5 days in a row at a row at a row at um that 80° C mark for up to a half an um that 80° C mark for up to a half an um that 80° C mark for up to a half an hour hour hour is what your body needs as a man to get is what your body needs as a man to get is what your body needs as a man to get cardiovascular, meaning blood volume cardiovascular, meaning blood volume cardiovascular, meaning blood volume expansion, sweat rate changes, to be expansion, sweat rate changes, to be expansion, sweat rate changes, to be able to perform well in the heat. For able to perform well in the heat. For able to perform well in the heat. For women, it's 9 days because we have to women, it's 9 days because we have to women, it's 9 days because we have to ex- extend it cuz our bodies are really ex- extend it cuz our bodies are really ex- extend it cuz our bodies are really used to that fluctuation. For health, used to that fluctuation. For health, used to that fluctuation. For health, it's not the same thing. it's not the same thing. it's not the same thing. So, we look the minimum dose is 10 So, we look the minimum dose is 10 So, we look the minimum dose is 10 minutes three times a week. minutes three times a week. minutes three times a week. Cold plunge. Oh, yeah. I caused an Cold plunge. Oh, yeah. I caused an Cold plunge. Oh, yeah. I caused an international shitstorm with this one. international shitstorm with this one. international shitstorm with this one. And it wasn't my opinion. I was just And it wasn't my opinion. I was just And it wasn't my opinion. I was just reading the research that's been around reading the research that's been around reading the research that's been around since the '90s. since the '90s. since the '90s. Where again, we look at sex differences Where again, we look at sex differences Where again, we look at sex differences in thermoregulation. So, the ice water, in thermoregulation. So, the ice water, in thermoregulation. So, the ice water, the ice bath that comes along is way too the ice bath that comes along is way too the ice bath that comes along is way too cold for women. It causes more of a cold for women. It causes more of a cold for women. It causes more of a sympathetic drive. And once we get over sympathetic drive. And once we get over sympathetic drive. And once we get over that sympathetic drive, then the that sympathetic drive, then the that sympathetic drive, then the responses for parasympathetic still are responses for parasympathetic still are responses for parasympathetic still are not as robust as we see for men. not as robust as we see for men. not as robust as we see for men. So, men can do fine in ice water. But So, men can do fine in ice water. But So, men can do fine in ice water. But for women to garner parasympathetic for women to garner parasympathetic for women to garner parasympathetic changes and metabolic changes, cool changes and metabolic changes, cool changes and metabolic changes, cool water. So, we're looking at 55° F, water. So, we're looking at 55° F, water. So, we're looking at 55° F, around 14 to 16° C. It is in the around 14 to 16° C. It is in the around 14 to 16° C. It is in the research. Women do well in that, where research. Women do well in that, where research. Women do well in that, where it's cold enough to create a stress it's cold enough to create a stress it's cold enough to create a stress where the body will adapt, but it's not where the body will adapt, but it's not where the body will adapt, but it's not icy cold that causes an opposite icy cold that causes an opposite icy cold that causes an opposite response. response. response. Why did that cause a shitstorm? Because Why did that cause a shitstorm? Because Why did that cause a shitstorm? Because of the entire of the entire of the entire >> their their ice baths. Yeah, their >> their their ice baths. Yeah, their >> their their ice baths. Yeah, their billion-dollar ice plunge. Yeah. Where's billion-dollar ice plunge. Yeah. Where's billion-dollar ice plunge. Yeah. Where's Julie? Julie should be happy about the Julie? Julie should be happy about the Julie? Julie should be happy about the other she's Oh, good. No ice for you. other she's Oh, good. No ice for you. other she's Oh, good. No ice for you. >> no, she's she's not into it. >> no, she's she's not into it. >> no, she's she's not into it. Um Um Um let's talk a little bit about a little let's talk a little bit about a little let's talk a little bit about a little bit more about nutrition. Uh fair to say bit more about nutrition. Uh fair to say bit more about nutrition. Uh fair to say you're a pro protein person? you're a pro protein person? you're a pro protein person? >> I am. Yeah. >> I am. Yeah. >> I am. Yeah. >> Uh underscore your perspective here. >> Uh underscore your perspective here. >> Uh underscore your perspective here. So, when we look at protein, I'm glad So, when we look at protein, I'm glad So, when we look at protein, I'm glad it's making the heyday, right? So, we it's making the heyday, right? So, we it's making the heyday, right? So, we look at it as when you're looking at the look at it as when you're looking at the look at it as when you're looking at the initial RDAs, people have to remember initial RDAs, people have to remember initial RDAs, people have to remember that a recommended daily allowance is that a recommended daily allowance is that a recommended daily allowance is the bare minimum someone needs to the bare minimum someone needs to the bare minimum someone needs to prevent malnutrition. So, when we start prevent malnutrition. So, when we start prevent malnutrition. So, when we start looking at protein, the recommend looking at protein, the recommend looking at protein, the recommend recommendation that is there in general recommendation that is there in general recommendation that is there in general for women in the US guidelines is enough for women in the US guidelines is enough for women in the US guidelines is enough just to exist. But when you start adding just to exist. But when you start adding just to exist. But when you start adding activity, you start adding age, we need activity, you start adding age, we need activity, you start adding age, we need more. more. more. Not only that, higher protein diet is Not only that, higher protein diet is Not only that, higher protein diet is satiation. Because we're in an satiation. Because we're in an satiation. Because we're in an ultra-processed world where a lot of ultra-processed world where a lot of ultra-processed world where a lot of people are gravitating to really fast people are gravitating to really fast people are gravitating to really fast foods, meaning not fast food but fast to foods, meaning not fast food but fast to foods, meaning not fast food but fast to grab and eat. And those ultra-processed, grab and eat. And those ultra-processed, grab and eat. And those ultra-processed, they don't really feel satiated. But if they don't really feel satiated. But if they don't really feel satiated. But if we have a higher amount of protein, not we have a higher amount of protein, not we have a higher amount of protein, not only are we able to contribute to only are we able to contribute to only are we able to contribute to more muscle generation and and bone more muscle generation and and bone more muscle generation and and bone building and all the things that we building and all the things that we building and all the things that we think about with protein, we also get think about with protein, we also get think about with protein, we also get better appetite control. better appetite control. better appetite control. So we start looking at the guidelines So we start looking at the guidelines So we start looking at the guidelines for protein, we know from the research for protein, we know from the research for protein, we know from the research that 1.6 to 2.2 g per kilo, which is that 1.6 to 2.2 g per kilo, which is that 1.6 to 2.2 g per kilo, which is about that 0.8 to 1 g per pound, is about that 0.8 to 1 g per pound, is about that 0.8 to 1 g per pound, is optimal. optimal. optimal. As we get older, we become more As we get older, we become more As we get older, we become more anabolically resistant. So that means anabolically resistant. So that means anabolically resistant. So that means our body doesn't use protein as well, our body doesn't use protein as well, our body doesn't use protein as well, doesn't respond to strength training as doesn't respond to strength training as doesn't respond to strength training as well. So we really do have to make sure well. So we really do have to make sure well. So we really do have to make sure that we stay on an upper end of an that we stay on an upper end of an that we stay on an upper end of an intake. There've been some research intake. There've been some research intake. There've been some research recently that shows that it doesn't recently that shows that it doesn't recently that shows that it doesn't matter what time of day you take it or matter what time of day you take it or matter what time of day you take it or how much you have at any meal, as long how much you have at any meal, as long how much you have at any meal, as long as you get what you need in the day. as you get what you need in the day. as you get what you need in the day. There's a caveat for that. Because as There's a caveat for that. Because as There's a caveat for that. Because as you get older and you're more resistant you get older and you're more resistant you get older and you're more resistant to protein intake, try to get it as to protein intake, try to get it as to protein intake, try to get it as close to the end of exercise as you can close to the end of exercise as you can close to the end of exercise as you can because that's going to really enhance because that's going to really enhance because that's going to really enhance those post-exercise mechanisms for those post-exercise mechanisms for those post-exercise mechanisms for muscle repair, tendon repair, all of the muscle repair, tendon repair, all of the muscle repair, tendon repair, all of the things that we think about with protein things that we think about with protein things that we think about with protein intake. intake. intake. And that's more particularly acute for And that's more particularly acute for And that's more particularly acute for women versus men. women versus men. women versus men. We see, yeah, because the metabolism We see, yeah, because the metabolism We see, yeah, because the metabolism aspect for women post-exercise comes aspect for women post-exercise comes aspect for women post-exercise comes back down to baseline a way faster than back down to baseline a way faster than back down to baseline a way faster than men. We see that for women, we're back men. We see that for women, we're back men. We see that for women, we're back down to a euglycemic or a a blood down to a euglycemic or a a blood down to a euglycemic or a a blood glucose control of baseline within about glucose control of baseline within about glucose control of baseline within about 90 minutes. For men, it's 2 to 18 hours, 90 minutes. For men, it's 2 to 18 hours, 90 minutes. For men, it's 2 to 18 hours, depending on what they've done. So more depending on what they've done. So more depending on what they've done. So more important to make sure that you're important to make sure that you're important to make sure that you're replenishing your protein post-workout, replenishing your protein post-workout, replenishing your protein post-workout, uh uh uh in that 30 to 60-minute window, then it in that 30 to 60-minute window, then it in that 30 to 60-minute window, then it that's more important than it is for that's more important than it is for that's more important than it is for men. men. men. Yes, and the other thing is women tend Yes, and the other thing is women tend Yes, and the other thing is women tend to undereat anyway. to undereat anyway. to undereat anyway. So, if we're looking at let's nail food So, if we're looking at let's nail food So, if we're looking at let's nail food before and after exercise, then we can before and after exercise, then we can before and after exercise, then we can make sure we're keeping you out of make sure we're keeping you out of make sure we're keeping you out of signals for low energy availability. signals for low energy availability. signals for low energy availability. I know Emily Dr. Emily Kraus is here and I know Emily Dr. Emily Kraus is here and I know Emily Dr. Emily Kraus is here and she does a lot of work in RED-S and low she does a lot of work in RED-S and low she does a lot of work in RED-S and low energy. energy. energy. And the eating opportunities that are And the eating opportunities that are And the eating opportunities that are available, we look at every eating available, we look at every eating available, we look at every eating opportunity. Most people are like, opportunity. Most people are like, opportunity. Most people are like, "Yeah, post-exercise I should eat. What "Yeah, post-exercise I should eat. What "Yeah, post-exercise I should eat. What do I eat? When do I eat it?" It's like, do I eat? When do I eat it?" It's like, do I eat? When do I eat it?" It's like, "Okay, well, let's make sure we really "Okay, well, let's make sure we really "Okay, well, let's make sure we really maximize that post-exercise eating maximize that post-exercise eating maximize that post-exercise eating window to help eliminate low energy window to help eliminate low energy window to help eliminate low energy availability. availability. availability. No fasted training. Correct. No fasted training. Correct. No fasted training. Correct. >> Say you. Yes. >> Say you. Yes. >> Say you. Yes. >> Yeah, this is another controversial >> Yeah, this is another controversial >> Yeah, this is another controversial flash point flash point flash point for you on at least as far as the for you on at least as far as the for you on at least as far as the internet goes. Yeah. internet goes. Yeah. internet goes. Yeah. >> Yeah, exactly. >> Yeah, exactly. >> Yeah, exactly. >> Uh and that's that's that's sort of >> Uh and that's that's that's sort of >> Uh and that's that's that's sort of flies in the face of somebody who's flies in the face of somebody who's flies in the face of somebody who's thinking, "Well, if I'm trying to lose thinking, "Well, if I'm trying to lose thinking, "Well, if I'm trying to lose weight." Like if if weight loss is like weight." Like if if weight loss is like weight." Like if if weight loss is like what's guiding those decisions, like I what's guiding those decisions, like I what's guiding those decisions, like I should just get up and get after it should just get up and get after it should just get up and get after it without eating anything and then just, without eating anything and then just, without eating anything and then just, you know, try to you know, try to you know, try to manage portion control throughout the manage portion control throughout the manage portion control throughout the day. Of course, day. Of course, day. Of course, your appetite is going to spike in the your appetite is going to spike in the your appetite is going to spike in the aftermath of that and you're depriving aftermath of that and you're depriving aftermath of that and you're depriving the body of the nutrients it needs to the body of the nutrients it needs to the body of the nutrients it needs to basically create like a a stasis point, basically create like a a stasis point, basically create like a a stasis point, right? And repair itself. right? And repair itself. right? And repair itself. >> Exactly. And I mean, when you think >> Exactly. And I mean, when you think >> Exactly. And I mean, when you think about why are you going to do exercise? about why are you going to do exercise? about why are you going to do exercise? You're not getting fitter in the You're not getting fitter in the You're not getting fitter in the exercise session. You're trying to exercise session. You're trying to exercise session. You're trying to create a stress. create a stress. create a stress. And the stronger that stress is, the And the stronger that stress is, the And the stronger that stress is, the better your body adapts. So, if you're better your body adapts. So, if you're better your body adapts. So, if you're going to create a stress without food, going to create a stress without food, going to create a stress without food, you're not going to create a really you're not going to create a really you're not going to create a really strong stress. You feel like you are, strong stress. You feel like you are, strong stress. You feel like you are, but from the body from a cellular level, but from the body from a cellular level, but from the body from a cellular level, it's not as strong it's not as strong it's not as strong of a stress to create the adaptation of a stress to create the adaptation of a stress to create the adaptation that you want. You're going to have more that you want. You're going to have more that you want. You're going to have more catecholamines, so that's your cortisol catecholamines, so that's your cortisol catecholamines, so that's your cortisol and your breakdown hormones that are and your breakdown hormones that are and your breakdown hormones that are being produced so that it can fuel your being produced so that it can fuel your being produced so that it can fuel your workout. But let's just take that workout. But let's just take that workout. But let's just take that negative stress away by putting a little negative stress away by putting a little negative stress away by putting a little bit of food in before you go training so bit of food in before you go training so bit of food in before you go training so that you can really maximize the that you can really maximize the that you can really maximize the exercise stress and then get the exercise stress and then get the exercise stress and then get the adaptations that you want from the adaptations that you want from the adaptations that you want from the post-exercise recovery. post-exercise recovery. post-exercise recovery. Your critics out there Your critics out there Your critics out there say that your position on fasted say that your position on fasted say that your position on fasted training or just intermittent fasting in training or just intermittent fasting in training or just intermittent fasting in general for women is is not supported by general for women is is not supported by general for women is is not supported by the evidence. So I wanted to give you an the evidence. So I wanted to give you an the evidence. So I wanted to give you an opportunity to respond to that. Like opportunity to respond to that. Like opportunity to respond to that. Like what is your What do you say to that? what is your What do you say to that? what is your What do you say to that? Yeah, there's also the rumor that only Yeah, there's also the rumor that only Yeah, there's also the rumor that only cite rodent studies and that's not true cite rodent studies and that's not true cite rodent studies and that's not true either. either. either. Um so when we're looking at the evidence Um so when we're looking at the evidence Um so when we're looking at the evidence for fasting and fasted training, most of for fasting and fasted training, most of for fasting and fasted training, most of the stuff that people are coming out the stuff that people are coming out the stuff that people are coming out with, yeah, you should do fasted with, yeah, you should do fasted with, yeah, you should do fasted training, it doesn't matter, you should training, it doesn't matter, you should training, it doesn't matter, you should do intermittent fasting, is still guided do intermittent fasting, is still guided do intermittent fasting, is still guided by male data. You go into the chat GDP, by male data. You go into the chat GDP, by male data. You go into the chat GDP, it tells you the same thing. Why? it tells you the same thing. Why? it tells you the same thing. Why? Because there's this echo chamber in the Because there's this echo chamber in the Because there's this echo chamber in the bell curve that's just pulling up the bell curve that's just pulling up the bell curve that's just pulling up the rhetoric that everyone is talking about. rhetoric that everyone is talking about. rhetoric that everyone is talking about. When we go into the research and we're When we go into the research and we're When we go into the research and we're looking specifically from things like looking specifically from things like looking specifically from things like endocrinology and we're looking at endocrinology and we're looking at endocrinology and we're looking at fertility and we're looking at fertility and we're looking at fertility and we're looking at population research where the appetite population research where the appetite population research where the appetite and appetite control, it all gravitates and appetite control, it all gravitates and appetite control, it all gravitates to women do better in a fed state. We to women do better in a fed state. We to women do better in a fed state. We look at the studies that have been done look at the studies that have been done look at the studies that have been done in the sports science world, there in the sports science world, there in the sports science world, there aren't a lot, but there are ones that aren't a lot, but there are ones that aren't a lot, but there are ones that are done, it still points to women do are done, it still points to women do are done, it still points to women do better in a fed state. We have this better in a fed state. We have this better in a fed state. We have this variation in appetite and appetite variation in appetite and appetite variation in appetite and appetite control, like I was talking about with control, like I was talking about with control, like I was talking about with chronobiology. We look at the exercise chronobiology. We look at the exercise chronobiology. We look at the exercise stress points and how people adapt and stress points and how people adapt and stress points and how people adapt and we see that women, their bodies respond we see that women, their bodies respond we see that women, their bodies respond when there's fuel on board. when there's fuel on board. when there's fuel on board. We look at the people that are pushing We look at the people that are pushing We look at the people that are pushing out, well, she's not based on evidence, out, well, she's not based on evidence, out, well, she's not based on evidence, it's because they're looking at that it's because they're looking at that it's because they're looking at that bell curve as of just sports science bell curve as of just sports science bell curve as of just sports science evidence. There's so much more to evidence. There's so much more to evidence. There's so much more to exercise training, appetite than this exercise training, appetite than this exercise training, appetite than this really small amount of sports science really small amount of sports science really small amount of sports science research. So, I'm always like, here's research. So, I'm always like, here's research. So, I'm always like, here's the evidence. It's not coming from the the evidence. It's not coming from the the evidence. It's not coming from the Journal of Sport and Exercise Science. Journal of Sport and Exercise Science. Journal of Sport and Exercise Science. No, it's coming from endocrinology, or No, it's coming from endocrinology, or No, it's coming from endocrinology, or it's coming from this population, but it's coming from this population, but it's coming from this population, but these are randomized controlled trials. these are randomized controlled trials. these are randomized controlled trials. This shows the the variation of of This shows the the variation of of This shows the the variation of of exercise versus fed, and here is the exercise versus fed, and here is the exercise versus fed, and here is the evidence. And I give that to them, and evidence. And I give that to them, and evidence. And I give that to them, and they'll still critique. they'll still critique. they'll still critique. So, maybe just So, maybe just So, maybe just walk us through a walk us through a walk us through a a day in your life of eating. Like, what a day in your life of eating. Like, what a day in your life of eating. Like, what does that What does that look like? does that What does that look like? does that What does that look like? You're like, oh, you should feed before You're like, oh, you should feed before You're like, oh, you should feed before you work out and after, and all of that. you work out and after, and all of that. you work out and after, and all of that. But, like, what are you doing But, like, what are you doing But, like, what are you doing specifically? Yeah, so there's the specifically? Yeah, so there's the specifically? Yeah, so there's the ideal, and then there's reality. And I'm ideal, and then there's reality. And I'm ideal, and then there's reality. And I'm more than happy to share reality because more than happy to share reality because more than happy to share reality because I'm I'm I'm I'm here, and I don't eat very well when I'm here, and I don't eat very well when I'm here, and I don't eat very well when I'm stressed. I'm stressed. I'm stressed. >> real. This is reality, Stacy. >> real. This is reality, Stacy. >> real. This is reality, Stacy. >> is reality. >> is reality. >> is reality. >> a real moment. >> a real moment. >> a real moment. >> I know we are. So, um regardless where I >> I know we are. So, um regardless where I >> I know we are. So, um regardless where I am, I do get up and I have something am, I do get up and I have something am, I do get up and I have something first thing in the morning. That's where first thing in the morning. That's where first thing in the morning. That's where the protein coffee thing came in, cuz the protein coffee thing came in, cuz the protein coffee thing came in, cuz people were always asking, "What do you people were always asking, "What do you people were always asking, "What do you have first thing in the morning if have first thing in the morning if have first thing in the morning if you're going to go swimming or you're going to go swimming or you're going to go swimming or training?" I'm like, I'm not hungry. I training?" I'm like, I'm not hungry. I training?" I'm like, I'm not hungry. I know most people in the 5:00 and 6:00 know most people in the 5:00 and 6:00 know most people in the 5:00 and 6:00 a.m. club aren't hungry, but I love a.m. club aren't hungry, but I love a.m. club aren't hungry, but I love coffee, and I want to maximize that. So, coffee, and I want to maximize that. So, coffee, and I want to maximize that. So, I'm also going to put in some protein I'm also going to put in some protein I'm also going to put in some protein and some almond milk. So, then you're and some almond milk. So, then you're and some almond milk. So, then you're getting some protein and you're getting getting some protein and you're getting getting some protein and you're getting some carbohydrate, and that's how the some carbohydrate, and that's how the some carbohydrate, and that's how the protein coffee thing became a thing. protein coffee thing became a thing. protein coffee thing became a thing. It doesn't mean that you have to do it. It doesn't mean that you have to do it. It doesn't mean that you have to do it. There's no evidence behind it, but it's There's no evidence behind it, but it's There's no evidence behind it, but it's what I do. what I do. what I do. Because then I get a boost of protein, Because then I get a boost of protein, Because then I get a boost of protein, some carbohydrate, I'm going into a some carbohydrate, I'm going into a some carbohydrate, I'm going into a training session, training session, training session, I can maximize my training, and I have I can maximize my training, and I have I can maximize my training, and I have caffeine, and everyone loves that. Well, caffeine, and everyone loves that. Well, caffeine, and everyone loves that. Well, for the most part. Then I come home and for the most part. Then I come home and for the most part. Then I come home and I have real breakfast, and I try to have I have real breakfast, and I try to have I have real breakfast, and I try to have it with my daughter before she goes to it with my daughter before she goes to it with my daughter before she goes to school. school. school. I'll have I'll have I'll have a bowl of overnight oats with some chia a bowl of overnight oats with some chia a bowl of overnight oats with some chia seeds and some nuts. Um I might put in seeds and some nuts. Um I might put in seeds and some nuts. Um I might put in um some protein powder. I'll have um some protein powder. I'll have um some protein powder. I'll have another espresso. another espresso. another espresso. And then I get on with my day. Lunch is And then I get on with my day. Lunch is And then I get on with my day. Lunch is a variation of a Buddha bowl. Afternoon, a variation of a Buddha bowl. Afternoon, a variation of a Buddha bowl. Afternoon, as we call it in New Zealand, afternoon as we call it in New Zealand, afternoon as we call it in New Zealand, afternoon tea when you come home from school. tea when you come home from school. tea when you come home from school. Um is another variation of nuts and Um is another variation of nuts and Um is another variation of nuts and veggies, crackers, hummus, and then we veggies, crackers, hummus, and then we veggies, crackers, hummus, and then we have dinner. And my husband isn't have dinner. And my husband isn't have dinner. And my husband isn't plant-based. plant-based. plant-based. My daughter isn't either, but we all My daughter isn't either, but we all My daughter isn't either, but we all start with the base of the same thing. start with the base of the same thing. start with the base of the same thing. So, it is um more of the Buddha bowl So, it is um more of the Buddha bowl So, it is um more of the Buddha bowl where you're having different grains, where you're having different grains, where you're having different grains, you're having different veggies, you're you're having different veggies, you're you're having different veggies, you're having different greens. Um then I put having different greens. Um then I put having different greens. Um then I put in some roasted uh sweet potato or other in some roasted uh sweet potato or other in some roasted uh sweet potato or other roasted veggies, some tempeh, edamame, roasted veggies, some tempeh, edamame, roasted veggies, some tempeh, edamame, some garbanzo beans, and then I'll put some garbanzo beans, and then I'll put some garbanzo beans, and then I'll put tahini on top as my dressing. tahini on top as my dressing. tahini on top as my dressing. Cuz I'm not a big fan of salad dressing, Cuz I'm not a big fan of salad dressing, Cuz I'm not a big fan of salad dressing, but I love tahini. And then mix it all but I love tahini. And then mix it all but I love tahini. And then mix it all in and some avocado, and then there's a in and some avocado, and then there's a in and some avocado, and then there's a bowl of about 40 g of protein and some bowl of about 40 g of protein and some bowl of about 40 g of protein and some fat, and it's great. fat, and it's great. fat, and it's great. And then later I'll have some dark And then later I'll have some dark And then later I'll have some dark chocolate cuz I love dark chocolate. I chocolate cuz I love dark chocolate. I chocolate cuz I love dark chocolate. I mean, that all sounds like very doable mean, that all sounds like very doable mean, that all sounds like very doable and reasonable. and reasonable. and reasonable. >> Yeah. You know, and I think when you see >> Yeah. You know, and I think when you see >> Yeah. You know, and I think when you see uh 1.1 g of protein per pound of uh 1.1 g of protein per pound of uh 1.1 g of protein per pound of body weight, like that's intimidating. body weight, like that's intimidating. body weight, like that's intimidating. That sounds like a lot, but walking That sounds like a lot, but walking That sounds like a lot, but walking through like what you eat in a day, I'm through like what you eat in a day, I'm through like what you eat in a day, I'm like, yeah, that sounds basically like like, yeah, that sounds basically like like, yeah, that sounds basically like what I do without really thinking about what I do without really thinking about what I do without really thinking about it. It's not like it. It's not like it. It's not like it takes some kind of ultra focus on the it takes some kind of ultra focus on the it takes some kind of ultra focus on the protein aspect of this to meet that protein aspect of this to meet that protein aspect of this to meet that requirement. No. And also leaning into requirement. No. And also leaning into requirement. No. And also leaning into like fiber and 30 different plants a like fiber and 30 different plants a like fiber and 30 different plants a week. week. week. >> Diversity. Right? And so, it's like if >> Diversity. Right? And so, it's like if >> Diversity. Right? And so, it's like if we can get protein and fiber at every we can get protein and fiber at every we can get protein and fiber at every eating opportunity, people get what they eating opportunity, people get what they eating opportunity, people get what they need in a day. They get the higher need in a day. They get the higher need in a day. They get the higher protein intake. They get the diversity. protein intake. They get the diversity. protein intake. They get the diversity. They get the fiber. Let's not make it They get the fiber. Let's not make it They get the fiber. Let's not make it difficult. I difficult. I difficult. I quote the research, and those are all in quote the research, and those are all in quote the research, and those are all in numbers, but the reality is it's pretty numbers, but the reality is it's pretty numbers, but the reality is it's pretty easy if you're thinking I just want easy if you're thinking I just want easy if you're thinking I just want regular normal food. regular normal food. regular normal food. >> people like to make it difficult. They >> people like to make it difficult. They >> people like to make it difficult. They want to make it difficult. want to make it difficult. want to make it difficult. >> People like to pick fights. They like to >> People like to pick fights. They like to >> People like to pick fights. They like to make it difficult. make it difficult. make it difficult. >> Um supplements. Yeah. Let's talk about >> Um supplements. Yeah. Let's talk about >> Um supplements. Yeah. Let's talk about creatine. This is another topic that's creatine. This is another topic that's creatine. This is another topic that's there's a lot of discourse happening there's a lot of discourse happening there's a lot of discourse happening right now around this. right now around this. right now around this. This supplement that's been around This supplement that's been around This supplement that's been around forever kind of began in the forever kind of began in the forever kind of began in the bodybuilding world and now has made its bodybuilding world and now has made its bodybuilding world and now has made its way into mainstream discourse. way into mainstream discourse. way into mainstream discourse. Uh Uh Uh Uh and there's a lot of discussion Uh and there's a lot of discussion Uh and there's a lot of discussion around amounts. So, first maybe around amounts. So, first maybe around amounts. So, first maybe explain what creatine is, what it does, explain what creatine is, what it does, explain what creatine is, what it does, and how one should think about uh using and how one should think about uh using and how one should think about uh using it. it. it. Yes, so creatine if we're thinking and Yes, so creatine if we're thinking and Yes, so creatine if we're thinking and I'll get a little bit biochemical right I'll get a little bit biochemical right I'll get a little bit biochemical right now, we're talking about fast now, we're talking about fast now, we're talking about fast energetics. The first 0 to 20 seconds of energetics. The first 0 to 20 seconds of energetics. The first 0 to 20 seconds of inner any cellular process uh requires inner any cellular process uh requires inner any cellular process uh requires creatine because we have creatine because we have creatine because we have ATP and CP. So, that's adenosine ATP and CP. So, that's adenosine ATP and CP. So, that's adenosine triphosphate and creatine phosphate. So, triphosphate and creatine phosphate. So, triphosphate and creatine phosphate. So, when ATP splits to produce energy, you when ATP splits to produce energy, you when ATP splits to produce energy, you have this have this have this floating thing that then gets taken up floating thing that then gets taken up floating thing that then gets taken up by creatine. by creatine. by creatine. So, when we're looking at why we need So, when we're looking at why we need So, when we're looking at why we need creatine, we need it for every fast creatine, we need it for every fast creatine, we need it for every fast energetic in the body. Anything about energetic in the body. Anything about energetic in the body. Anything about the brain, the heart, the gut, the bone, the brain, the heart, the gut, the bone, the brain, the heart, the gut, the bone, everything requires creatine. everything requires creatine. everything requires creatine. Uh for women, by the nature of being Uh for women, by the nature of being Uh for women, by the nature of being women, we have less lean mass than men women, we have less lean mass than men women, we have less lean mass than men for the most part. So, we have less for the most part. So, we have less for the most part. So, we have less stores stores stores um um um just by the lean mass part of it. We just by the lean mass part of it. We just by the lean mass part of it. We also tend not to eat as much creatine also tend not to eat as much creatine also tend not to eat as much creatine containing foods, which we think about containing foods, which we think about containing foods, which we think about you have to eat five chicken breasts to you have to eat five chicken breasts to you have to eat five chicken breasts to get your, you know, dose of 5 to 6 g of get your, you know, dose of 5 to 6 g of get your, you know, dose of 5 to 6 g of creatine. creatine. creatine. If we're looking at supplementing, we If we're looking at supplementing, we If we're looking at supplementing, we know a lot from Darren Candow's work and know a lot from Darren Candow's work and know a lot from Darren Candow's work and Abby Smith-Ryan's work that it takes Abby Smith-Ryan's work that it takes Abby Smith-Ryan's work that it takes about 3 weeks to saturate the body with about 3 weeks to saturate the body with about 3 weeks to saturate the body with 3 to 5 g. So, what does that mean? When 3 to 5 g. So, what does that mean? When 3 to 5 g. So, what does that mean? When you're fully saturating, your body has you're fully saturating, your body has you're fully saturating, your body has more availability for those fast more availability for those fast more availability for those fast energetics. The brain works better, the energetics. The brain works better, the energetics. The brain works better, the heart works better. We see that we have heart works better. We see that we have heart works better. We see that we have better better better um mucosal lining integrity. So, the um mucosal lining integrity. So, the um mucosal lining integrity. So, the very first thing that erodes when you very first thing that erodes when you very first thing that erodes when you start exercising or get stressed is the start exercising or get stressed is the start exercising or get stressed is the mucosal lining of our intestinal cells. mucosal lining of our intestinal cells. mucosal lining of our intestinal cells. And if we don't keep that, then we know And if we don't keep that, then we know And if we don't keep that, then we know that we get some endotoxin release, that we get some endotoxin release, that we get some endotoxin release, which people call leaky gut. We see more which people call leaky gut. We see more which people call leaky gut. We see more of an IBS situation for women that are of an IBS situation for women that are of an IBS situation for women that are running. So, if we're just boosting the running. So, if we're just boosting the running. So, if we're just boosting the levels of creatine and have more levels of creatine and have more levels of creatine and have more available for all the fast energetics, available for all the fast energetics, available for all the fast energetics, then the body works a little bit better. then the body works a little bit better. then the body works a little bit better. Um you can not use it, and that's fine. Um you can not use it, and that's fine. Um you can not use it, and that's fine. Your body naturally produces 1 to 3 g a Your body naturally produces 1 to 3 g a Your body naturally produces 1 to 3 g a day from the liver, but we want to day from the liver, but we want to day from the liver, but we want to maximize and optimize, and that's where maximize and optimize, and that's where maximize and optimize, and that's where the research is coming where like, the research is coming where like, the research is coming where like, "Okay, every fast energetic works really "Okay, every fast energetic works really "Okay, every fast energetic works really well." We see now from brain research well." We see now from brain research well." We see now from brain research and TBI or concussion research that and TBI or concussion research that and TBI or concussion research that creatine becomes really important for creatine becomes really important for creatine becomes really important for improving brain metabolism and helping improving brain metabolism and helping improving brain metabolism and helping getting over the concussion. Why is getting over the concussion. Why is getting over the concussion. Why is that? Cuz it's trying to repair itself, that? Cuz it's trying to repair itself, that? Cuz it's trying to repair itself, as well as still function. So, improving as well as still function. So, improving as well as still function. So, improving um the amount of creatine that's um the amount of creatine that's um the amount of creatine that's available, it can do all the fast available, it can do all the fast available, it can do all the fast energetics it needs. energetics it needs. energetics it needs. We see that for um building bone, we We see that for um building bone, we We see that for um building bone, we need some creatine, it's part of the need some creatine, it's part of the need some creatine, it's part of the fast energetics. fast energetics. fast energetics. So, we're starting to see all this So, we're starting to see all this So, we're starting to see all this research come out, and there's a research come out, and there's a research come out, and there's a systematic review that was published 2 systematic review that was published 2 systematic review that was published 2 weeks ago that was looking at all the weeks ago that was looking at all the weeks ago that was looking at all the studies not in the fitness world, but studies not in the fitness world, but studies not in the fitness world, but actually in the health world of the actually in the health world of the actually in the health world of the studies that have come out to synthesize studies that have come out to synthesize studies that have come out to synthesize who should optimize their health by who should optimize their health by who should optimize their health by using creatine. using creatine. using creatine. There are 153 studies in the systematic There are 153 studies in the systematic There are 153 studies in the systematic review. Of it, the conclusion was women review. Of it, the conclusion was women review. Of it, the conclusion was women 18 to 60 should be using 3 to 5 g of 18 to 60 should be using 3 to 5 g of 18 to 60 should be using 3 to 5 g of creatine supplementation to optimize and creatine supplementation to optimize and creatine supplementation to optimize and improve overall health. improve overall health. improve overall health. And so, that's where the research is And so, that's where the research is And so, that's where the research is leaning into. Yes, you have outliers leaning into. Yes, you have outliers leaning into. Yes, you have outliers like, if you're a shift worker or jet like, if you're a shift worker or jet like, if you're a shift worker or jet lag or if you have overnight combat lag or if you have overnight combat lag or if you have overnight combat missions, then there's a time and a missions, then there's a time and a missions, then there's a time and a place to use higher doses. I think the place to use higher doses. I think the place to use higher doses. I think the circulation is 0.38 g per kilogram, circulation is 0.38 g per kilogram, circulation is 0.38 g per kilogram, which ends up being about 20 g for a which ends up being about 20 g for a which ends up being about 20 g for a 130-lb person. 130-lb person. 130-lb person. So, there's variations within it, but So, there's variations within it, but So, there's variations within it, but for the baseline to improve fast for the baseline to improve fast for the baseline to improve fast energetics and overall mood, heart, energetics and overall mood, heart, energetics and overall mood, heart, brain, all those things, it's just 3 to brain, all those things, it's just 3 to brain, all those things, it's just 3 to 5 g. 5 g. 5 g. Uh yeah, the the the conversation now is Uh yeah, the the the conversation now is Uh yeah, the the the conversation now is sort of creatine maxing, you know, like sort of creatine maxing, you know, like sort of creatine maxing, you know, like oh if you didn't sleep well or you're oh if you didn't sleep well or you're oh if you didn't sleep well or you're jet lagged, jet lagged, jet lagged, take 20 g and it will compensate for take 20 g and it will compensate for take 20 g and it will compensate for that. It will give you some degree of that. It will give you some degree of that. It will give you some degree of mental acuity to overcome the the lag in mental acuity to overcome the the lag in mental acuity to overcome the the lag in your sleep. Yes, but it takes more time your sleep. Yes, but it takes more time your sleep. Yes, but it takes more time for the creatine to cross blood-brain for the creatine to cross blood-brain for the creatine to cross blood-brain barrier. So, an acute dose actually barrier. So, an acute dose actually barrier. So, an acute dose actually isn't effective on that acute time. You isn't effective on that acute time. You isn't effective on that acute time. You need to do it dosing up to knowing when need to do it dosing up to knowing when need to do it dosing up to knowing when you are going to be traveling. you are going to be traveling. you are going to be traveling. >> so, you have to you have to uh you have >> so, you have to you have to uh you have >> so, you have to you have to uh you have to predict the future and take it before to predict the future and take it before to predict the future and take it before you have the night of sleep where you're you have the night of sleep where you're you have the night of sleep where you're not going to sleep. not going to sleep. not going to sleep. >> So, consistently consistently take low >> So, consistently consistently take low >> So, consistently consistently take low dose so it helps, but yeah. Is this dose so it helps, but yeah. Is this dose so it helps, but yeah. Is this something that should be cycled or is it something that should be cycled or is it something that should be cycled or is it safe to just take if you're taking like safe to just take if you're taking like safe to just take if you're taking like 5 g a day, just do that? 5 g a day, just do that? 5 g a day, just do that? >> it, yeah. We look at cycling creatine in >> it, yeah. We look at cycling creatine in >> it, yeah. We look at cycling creatine in the higher doses and that's a lean into the higher doses and that's a lean into the higher doses and that's a lean into the bodybuilding muscle performance side the bodybuilding muscle performance side the bodybuilding muscle performance side of things where was 5 g four times a day of things where was 5 g four times a day of things where was 5 g four times a day with 20 g of carb to really maximize with 20 g of carb to really maximize with 20 g of carb to really maximize what's in the muscle, then cycle it off what's in the muscle, then cycle it off what's in the muscle, then cycle it off to lose some of the water weight, and to lose some of the water weight, and to lose some of the water weight, and then cycle it back on for different then cycle it back on for different then cycle it back on for different training modalities. So, we're looking training modalities. So, we're looking training modalities. So, we're looking at cycling on the lower doses, it's it's at cycling on the lower doses, it's it's at cycling on the lower doses, it's it's a kind of a moot point because when we a kind of a moot point because when we a kind of a moot point because when we look it takes 3 weeks for your body to look it takes 3 weeks for your body to look it takes 3 weeks for your body to fully saturate. And then if people cycle fully saturate. And then if people cycle fully saturate. And then if people cycle off it, then it comes back down to off it, then it comes back down to off it, then it comes back down to baseline. So, if you're just taking that baseline. So, if you're just taking that baseline. So, if you're just taking that continuous low dose, your body fully continuous low dose, your body fully continuous low dose, your body fully saturates and then stays there. saturates and then stays there. saturates and then stays there. The same woman who has the concern about The same woman who has the concern about The same woman who has the concern about getting too bulky from getting too bulky from getting too bulky from lifting heavy weights may have this lifting heavy weights may have this lifting heavy weights may have this concern around creatine that it's going concern around creatine that it's going concern around creatine that it's going to lead to bloating and water retention to lead to bloating and water retention to lead to bloating and water retention and there's a you know, there's some and there's a you know, there's some and there's a you know, there's some other things that come with that. You other things that come with that. You other things that come with that. You can get, can get, can get, you know, like some diarrhea, some stuff you know, like some diarrhea, some stuff you know, like some diarrhea, some stuff like that. So, what do you what do you like that. So, what do you what do you like that. So, what do you what do you say to that person? say to that person? say to that person? There are two things that we want to There are two things that we want to There are two things that we want to kind of nip in the bud here. First is kind of nip in the bud here. First is kind of nip in the bud here. First is how much is she starting with? Because a how much is she starting with? Because a how much is she starting with? Because a lot of women who start with a 5 g dose lot of women who start with a 5 g dose lot of women who start with a 5 g dose and they're smaller in physique, then and they're smaller in physique, then and they're smaller in physique, then they might have retention because with they might have retention because with they might have retention because with creatine you're also storing more water creatine you're also storing more water creatine you're also storing more water in the muscle. So that's a given. It's in the muscle. So that's a given. It's in the muscle. So that's a given. It's transient. It It will go by the wayside transient. It It will go by the wayside transient. It It will go by the wayside within 2 to 3 weeks and most women who within 2 to 3 weeks and most women who within 2 to 3 weeks and most women who are freaking out about bloating and and are freaking out about bloating and and are freaking out about bloating and and water retention are they don't want to water retention are they don't want to water retention are they don't want to wait the 3 weeks. So let's start at wait the 3 weeks. So let's start at wait the 3 weeks. So let's start at smaller doses. Let's start with 1 to 1 smaller doses. Let's start with 1 to 1 smaller doses. Let's start with 1 to 1 and 1/2 g and work our way up to the 5 g and 1/2 g and work our way up to the 5 g and 1/2 g and work our way up to the 5 g over the course of a month. That way over the course of a month. That way over the course of a month. That way your body's starting to saturate, it's your body's starting to saturate, it's your body's starting to saturate, it's getting used to it. You don't get the getting used to it. You don't get the getting used to it. You don't get the bloating and the side effects. bloating and the side effects. bloating and the side effects. The other one that's really critical is The other one that's really critical is The other one that's really critical is the quality of the creatine that you're the quality of the creatine that you're the quality of the creatine that you're using. using. using. The cheaper versions of creatine use The cheaper versions of creatine use The cheaper versions of creatine use more of an acid wash. So we're looking more of an acid wash. So we're looking more of an acid wash. So we're looking at the residual acids that are in there. at the residual acids that are in there. at the residual acids that are in there. It's not that great. It causes side It's not that great. It causes side It's not that great. It causes side effects. So the higher qualities like effects. So the higher qualities like effects. So the higher qualities like our good friends Momentous, they use a our good friends Momentous, they use a our good friends Momentous, they use a water wash. And that reduces any kind of water wash. And that reduces any kind of water wash. And that reduces any kind of the residuals that cause side effects. the residuals that cause side effects. the residuals that cause side effects. So first make sure you have a high So first make sure you have a high So first make sure you have a high quality and two, let's start with a quality and two, let's start with a quality and two, let's start with a lower dose and work our way up because lower dose and work our way up because lower dose and work our way up because we're not looking for an acute hit here. we're not looking for an acute hit here. we're not looking for an acute hit here. We're looking at how are we going to We're looking at how are we going to We're looking at how are we going to saturate and really improve and optimize saturate and really improve and optimize saturate and really improve and optimize over time. over time. over time. Any burning creatine questions out Any burning creatine questions out Any burning creatine questions out there? there? there? I have a question about creatine in I have a question about creatine in I have a question about creatine in different stages of your life. So you different stages of your life. So you different stages of your life. So you know, you talked about perimenopause know, you talked about perimenopause know, you talked about perimenopause perimenopause, if you're on a fertility perimenopause, if you're on a fertility perimenopause, if you're on a fertility journey, if you're pregnant, like journey, if you're pregnant, like journey, if you're pregnant, like what is like the optimal time and are what is like the optimal time and are what is like the optimal time and are there times to avoid using it? there times to avoid using it? there times to avoid using it? Um so there's even been pregnancy Um so there's even been pregnancy Um so there's even been pregnancy research that shows that um research that shows that um research that shows that um supplementing with creatine is supplementing with creatine is supplementing with creatine is beneficial. So we look at creatine is beneficial. So we look at creatine is beneficial. So we look at creatine is beneficial across the whole lifespan. beneficial across the whole lifespan. beneficial across the whole lifespan. There are individual cases where it's There are individual cases where it's There are individual cases where it's like like like if you're iron deficient with if you're iron deficient with if you're iron deficient with endometriosis, endometriosis, endometriosis, it's probably not a good idea because it's probably not a good idea because it's probably not a good idea because there's an interplay between some of our there's an interplay between some of our there's an interplay between some of our fair potions and and and things that fair potions and and and things that fair potions and and and things that affect iron absorption affect iron absorption affect iron absorption and increasing endometrial cell and increasing endometrial cell and increasing endometrial cell proliferation. So there's some small proliferation. So there's some small proliferation. So there's some small research that suggests that. So then research that suggests that. So then research that suggests that. So then that becomes more of an individual case that becomes more of an individual case that becomes more of an individual case by case. Let's see what are your by case. Let's see what are your by case. Let's see what are your symptoms? Are you iron deficient? How symptoms? Are you iron deficient? How symptoms? Are you iron deficient? How severe is endometriosis? So yes, there severe is endometriosis? So yes, there severe is endometriosis? So yes, there are causes and cases within each that we are causes and cases within each that we are causes and cases within each that we have to be aware of but in general have to be aware of but in general have to be aware of but in general you are safe to take creatine across the you are safe to take creatine across the you are safe to take creatine across the lifespan. lifespan. lifespan. Other than creatine, what are the other Other than creatine, what are the other Other than creatine, what are the other supplements supplements supplements that you would suggest that you would suggest that you would suggest women women women be taking be taking be taking and maybe some supplements that they and maybe some supplements that they and maybe some supplements that they should be avoiding? should be avoiding? should be avoiding? So I will also say vitamin D3 is really So I will also say vitamin D3 is really So I will also say vitamin D3 is really important important important for those of us that live in the for those of us that live in the for those of us that live in the extremities of the hemispheres. It's extremities of the hemispheres. It's extremities of the hemispheres. It's really important in the low light for really important in the low light for really important in the low light for people who live in places like Seattle people who live in places like Seattle people who live in places like Seattle where you have winters that are super where you have winters that are super where you have winters that are super gray as well. gray as well. gray as well. And just in general get your vitamin D And just in general get your vitamin D And just in general get your vitamin D levels checked because we know that low levels checked because we know that low levels checked because we know that low vitamin D vitamin D vitamin D is associated with more severe PMS and is associated with more severe PMS and is associated with more severe PMS and PMDD in women, more severe PMDD in women, more severe PMDD in women, more severe perimenopausal symptoms. We also see perimenopausal symptoms. We also see perimenopausal symptoms. We also see this is a suppression of immunity. We this is a suppression of immunity. We this is a suppression of immunity. We also see vitamin D is really important also see vitamin D is really important also see vitamin D is really important for things like bone and bone density. for things like bone and bone density. for things like bone and bone density. So it is pretty important. It works as a So it is pretty important. It works as a So it is pretty important. It works as a hormone within the body to facilitate a hormone within the body to facilitate a hormone within the body to facilitate a lot of the responses. We also see that lot of the responses. We also see that lot of the responses. We also see that women who have low iron and low ferritin women who have low iron and low ferritin women who have low iron and low ferritin also tend to be low in vitamin D. also tend to be low in vitamin D. also tend to be low in vitamin D. So in general I tell women just taking a So in general I tell women just taking a So in general I tell women just taking a vitamin D supplement will help boost. If vitamin D supplement will help boost. If vitamin D supplement will help boost. If you are worried about having super high you are worried about having super high you are worried about having super high vitamin D levels, get tested first. vitamin D levels, get tested first. vitamin D levels, get tested first. Then we start looking at what you should Then we start looking at what you should Then we start looking at what you should not take. We see that there that not take. We see that there that not take. We see that there that like nitric oxide is a very widely used like nitric oxide is a very widely used like nitric oxide is a very widely used one for sport performance. We see oh one for sport performance. We see oh one for sport performance. We see oh yeah, it's a vasodilator. We know from yeah, it's a vasodilator. We know from yeah, it's a vasodilator. We know from the research that it doesn't work in the research that it doesn't work in the research that it doesn't work in premenopausal women, but it works really premenopausal women, but it works really premenopausal women, but it works really well in postmenopausal women. well in postmenopausal women. well in postmenopausal women. Because estradiol or estrogen is really Because estradiol or estrogen is really Because estradiol or estrogen is really tightly tied to tightly tied to tightly tied to endothelial cell function. So, that's endothelial cell function. So, that's endothelial cell function. So, that's the lining of our capillaries or the lining of our capillaries or the lining of our capillaries or our blood vessels. So, when we start our blood vessels. So, when we start our blood vessels. So, when we start introducing nitric oxide, it interferes introducing nitric oxide, it interferes introducing nitric oxide, it interferes with the natural response. with the natural response. with the natural response. So, premenopausal women who have So, premenopausal women who have So, premenopausal women who have adequate estrogen will have a negative adequate estrogen will have a negative adequate estrogen will have a negative response. They don't have as much response. They don't have as much response. They don't have as much vasodilation. They might end up having vasodilation. They might end up having vasodilation. They might end up having more of an orthostatic like uh more of an orthostatic like uh more of an orthostatic like uh stand up with head rushes. So, stand up with head rushes. So, stand up with head rushes. So, orthostatic hypo- hypotension, so low orthostatic hypo- hypotension, so low orthostatic hypo- hypotension, so low blood pressure. blood pressure. blood pressure. But women who are postmenopause who But women who are postmenopause who But women who are postmenopause who don't have estradiol on board benefit don't have estradiol on board benefit don't have estradiol on board benefit greatly. They have improvement in greatly. They have improvement in greatly. They have improvement in circulation. They get really good circulation. They get really good circulation. They get really good vasodilation. We see women in late vasodilation. We see women in late vasodilation. We see women in late perimenopause with severe hot flashes perimenopause with severe hot flashes perimenopause with severe hot flashes can have some benefit by using nitric can have some benefit by using nitric can have some benefit by using nitric oxide cuz it helps with the vasodilation oxide cuz it helps with the vasodilation oxide cuz it helps with the vasodilation constriction. So, there's like this is constriction. So, there's like this is constriction. So, there's like this is the efficacy of the efficacy of the efficacy of knowing that there's been research done knowing that there's been research done knowing that there's been research done in women in in the supplement. A lot of in women in in the supplement. A lot of in women in in the supplement. A lot of the other supplements haven't been the other supplements haven't been the other supplements haven't been studied in women. studied in women. studied in women. So, we're looking at beta-alanine. So, we're looking at beta-alanine. So, we're looking at beta-alanine. There has been very few studies done in There has been very few studies done in There has been very few studies done in women. So, a lot of the sport women. So, a lot of the sport women. So, a lot of the sport performance supplements haven't been performance supplements haven't been performance supplements haven't been studied, but we know that protein studied, but we know that protein studied, but we know that protein supplementation has been studied. It's supplementation has been studied. It's supplementation has been studied. It's beneficial for women. We know that beneficial for women. We know that beneficial for women. We know that vitamin D has been, and omega-3s have vitamin D has been, and omega-3s have vitamin D has been, and omega-3s have been. So, most of our general health been. So, most of our general health been. So, most of our general health ones that are promoted have been studied ones that are promoted have been studied ones that are promoted have been studied in women and are beneficial. in women and are beneficial. in women and are beneficial. On that topic, uh of all the things that On that topic, uh of all the things that On that topic, uh of all the things that you shared today, uh what you shared today, uh what you shared today, uh what uh where is like the the strongest uh where is like the the strongest uh where is like the the strongest evidentiary basis, and where is the evidentiary basis, and where is the evidentiary basis, and where is the evidence like more emergent where we evidence like more emergent where we evidence like more emergent where we need more research? need more research? need more research? For women? Yeah. For women? Yeah. For women? Yeah. >> Across the board, I'd say we need more >> Across the board, I'd say we need more >> Across the board, I'd say we need more research in everything. With that as a baseline, With that as a baseline, >> Okay. As that is a baseline, Yeah. >> Okay. As that is a baseline, Yeah. >> Okay. As that is a baseline, Yeah. >> Yeah. within that world, >> Yeah. within that world, >> Yeah. within that world, um um um you know, you know, you know, you've shared a lot of insights today uh you've shared a lot of insights today uh you've shared a lot of insights today uh and I'm sure there's a spectrum in terms and I'm sure there's a spectrum in terms and I'm sure there's a spectrum in terms of like what's what's, you know, where of like what's what's, you know, where of like what's what's, you know, where there's enough kind of evidentiary basis there's enough kind of evidentiary basis there's enough kind of evidentiary basis and where you would like to see more and where you would like to see more and where you would like to see more studies being done. studies being done. studies being done. Yeah, I think um for the most part, I Yeah, I think um for the most part, I Yeah, I think um for the most part, I really want people to understand there's really want people to understand there's really want people to understand there's a significant division line between a significant division line between a significant division line between what's clinical what's clinical what's clinical and what's health and fitness and there and what's health and fitness and there and what's health and fitness and there tends to be this blur. tends to be this blur. tends to be this blur. So, if we're like dividing the line down So, if we're like dividing the line down So, if we're like dividing the line down and going, "Okay, from optimization and going, "Okay, from optimization and going, "Okay, from optimization health and fitness, everything that I've health and fitness, everything that I've health and fitness, everything that I've talked about has evidence behind it." Um talked about has evidence behind it." Um talked about has evidence behind it." Um what do I want to see more of? I want to what do I want to see more of? I want to what do I want to see more of? I want to see more research in um strength see more research in um strength see more research in um strength training and how does the methods within training and how does the methods within training and how does the methods within the health and fitness world crossover the health and fitness world crossover the health and fitness world crossover to the clinical instead of everything in to the clinical instead of everything in to the clinical instead of everything in clinical crossover into the health and clinical crossover into the health and clinical crossover into the health and fitness. fitness. fitness. So, So, So, uh for example, uh for example, uh for example, I won't say who has given us a grant cuz I won't say who has given us a grant cuz I won't say who has given us a grant cuz it hasn't been announced yet, but we now it hasn't been announced yet, but we now it hasn't been announced yet, but we now have a grant to look at strength have a grant to look at strength have a grant to look at strength training in Alzheimer's prevention and training in Alzheimer's prevention and training in Alzheimer's prevention and the heavier end of things. So, like that the heavier end of things. So, like that the heavier end of things. So, like that kind of stuff, I want the merger from kind of stuff, I want the merger from kind of stuff, I want the merger from high performance to come over, high performance to come over, high performance to come over, especially in women. So, we have some especially in women. So, we have some especially in women. So, we have some pretty good tight controlled studies in pretty good tight controlled studies in pretty good tight controlled studies in high performance because when we're in high performance because when we're in high performance because when we're in that world, we can really garner and that world, we can really garner and that world, we can really garner and leverage. When the clinical world with leverage. When the clinical world with leverage. When the clinical world with the randomized controlled trials, the randomized controlled trials, the randomized controlled trials, we can't really generalize. We can say we can't really generalize. We can say we can't really generalize. We can say in this population of pre-diabetics, we in this population of pre-diabetics, we in this population of pre-diabetics, we know that this works in women like here. know that this works in women like here. know that this works in women like here. But then the biggest thing is we need But then the biggest thing is we need But then the biggest thing is we need more diversity in all research. I was on more diversity in all research. I was on more diversity in all research. I was on the stage this weekend at a longevity the stage this weekend at a longevity the stage this weekend at a longevity and women's health summit and someone and women's health summit and someone and women's health summit and someone stands up and says, "As a black woman, stands up and says, "As a black woman, stands up and says, "As a black woman, my symptomatology is is more apparent my symptomatology is is more apparent my symptomatology is is more apparent and I've heard that it's worse for and I've heard that it's worse for and I've heard that it's worse for perimenopausal symptoms in black women." perimenopausal symptoms in black women." perimenopausal symptoms in black women." And And And there is Jessica Shepherd and she's there is Jessica Shepherd and she's there is Jessica Shepherd and she's like, "Yes, this is true, but no one like, "Yes, this is true, but no one like, "Yes, this is true, but no one really knows it." And I'm like, "I'm a really knows it." And I'm like, "I'm a really knows it." And I'm like, "I'm a white woman and I know that most of the white woman and I know that most of the white woman and I know that most of the research that's been done has been done research that's been done has been done research that's been done has been done on white upper-class women. So, on white upper-class women. So, on white upper-class women. So, regardless of if it's clinical or if regardless of if it's clinical or if regardless of if it's clinical or if it's health, we need to be able to look it's health, we need to be able to look it's health, we need to be able to look at other populations. at other populations. at other populations. The idea of a human ovary or naturally The idea of a human ovary or naturally The idea of a human ovary or naturally cycling woman with really spot-on cycling woman with really spot-on cycling woman with really spot-on periods and menstrual cycles, no pun periods and menstrual cycles, no pun periods and menstrual cycles, no pun intended, is rare. intended, is rare. intended, is rare. So, when we start saying we need to do So, when we start saying we need to do So, when we start saying we need to do um really tight control trials on women um really tight control trials on women um really tight control trials on women with menstrual cycles that are X amount with menstrual cycles that are X amount with menstrual cycles that are X amount of days and we know that have specific of days and we know that have specific of days and we know that have specific phases, it's a very, very, very, very, phases, it's a very, very, very, very, phases, it's a very, very, very, very, very small population that can't be very small population that can't be very small population that can't be generalized out. So, we have to look at generalized out. So, we have to look at generalized out. So, we have to look at those nuances, too. those nuances, too. those nuances, too. So, what is the big foundation of So, what is the big foundation of So, what is the big foundation of evidence? evidence? evidence? We look and say, "Okay, well, let's look We look and say, "Okay, well, let's look We look and say, "Okay, well, let's look at the methods first." And what is that at the methods first." And what is that at the methods first." And what is that and where does it come from? Can I say and where does it come from? Can I say and where does it come from? Can I say what has a lot of robust research? A lot what has a lot of robust research? A lot what has a lot of robust research? A lot of the stuff that has the the population of the stuff that has the the population of the stuff that has the the population research and the anecdotal studies as research and the anecdotal studies as research and the anecdotal studies as well as some of the randomized control well as some of the randomized control well as some of the randomized control trials. So, we see that in muscle trials. So, we see that in muscle trials. So, we see that in muscle development. We see that in bone development. We see that in bone development. We see that in bone development. We see that in sleep and development. We see that in sleep and development. We see that in sleep and mood. mood. mood. But, every area needs more research and But, every area needs more research and But, every area needs more research and every area needs to be more diverse in every area needs to be more diverse in every area needs to be more diverse in the population of the research. If the population of the research. If the population of the research. If funding wasn't an issue, there's no funding wasn't an issue, there's no funding wasn't an issue, there's no budgetary constraints, what is the dream budgetary constraints, what is the dream budgetary constraints, what is the dream uh uh uh research uh project that you would like research uh project that you would like research uh project that you would like to see happen? Like, how would you to see happen? Like, how would you to see happen? Like, how would you design a study that would answer your design a study that would answer your design a study that would answer your most pressing questions? most pressing questions? most pressing questions? Uh Uh Uh I don't I have so many pressing I don't I have so many pressing I don't I have so many pressing questions. questions. questions. I don't think there's enough money in I don't think there's enough money in I don't think there's enough money in the world to answer them. Well, no, the world to answer them. Well, no, the world to answer them. Well, no, there's money. there's money. there's money. >> Just pick one then. >> Just pick one then. >> Just pick one then. >> There's money in the world, but it's the >> There's money in the world, but it's the >> There's money in the world, but it's the time factor. time factor. time factor. So, So, So, um um um I I think it changes. Like, right now I I think it changes. Like, right now I I think it changes. Like, right now I'm really interested in I'm really interested in I'm really interested in heat and how we see an increase in heat and how we see an increase in heat and how we see an increase in ovarian function after controlled heat ovarian function after controlled heat ovarian function after controlled heat exposure. exposure. exposure. So, I'd like to do a really large study So, I'd like to do a really large study So, I'd like to do a really large study on a whole bunch of different on a whole bunch of different on a whole bunch of different ethnicities and cultural nuances and ethnicities and cultural nuances and ethnicities and cultural nuances and women who are having fertility issues. women who are having fertility issues. women who are having fertility issues. Cuz if we see that post-controlled Cuz if we see that post-controlled Cuz if we see that post-controlled hypothermia, we have an increase in hypothermia, we have an increase in hypothermia, we have an increase in estradiol, luteinizing hormone, and estradiol, luteinizing hormone, and estradiol, luteinizing hormone, and follicle-stimulating hormone, follicle-stimulating hormone, follicle-stimulating hormone, can we get that to a point where we can can we get that to a point where we can can we get that to a point where we can use that as fertility treatment? use that as fertility treatment? use that as fertility treatment? So, that's one really massive pressing So, that's one really massive pressing So, that's one really massive pressing question I have right now. So, if anyone question I have right now. So, if anyone question I have right now. So, if anyone wants to fund that and has a team that wants to fund that and has a team that wants to fund that and has a team that could research it. could research it. could research it. So, it's like looking at these So, it's like looking at these So, it's like looking at these environmental conditions that the world environmental conditions that the world environmental conditions that the world is now entering into. We have severe is now entering into. We have severe is now entering into. We have severe heat, we have severe cold. How is that heat, we have severe cold. How is that heat, we have severe cold. How is that affecting different pockets of affecting different pockets of affecting different pockets of populations with the big fertility populations with the big fertility populations with the big fertility issue? Like, that's not something that issue? Like, that's not something that issue? Like, that's not something that someone like me coming from high someone like me coming from high someone like me coming from high performances as an environmental performances as an environmental performances as an environmental exercise physiologist would really come exercise physiologist would really come exercise physiologist would really come out with, but I'm really concerned. I'm out with, but I'm really concerned. I'm out with, but I'm really concerned. I'm like, "Okay, well, we know this happens like, "Okay, well, we know this happens like, "Okay, well, we know this happens in controlled heat, but we also see this in controlled heat, but we also see this in controlled heat, but we also see this whole change in global environment and whole change in global environment and whole change in global environment and this uptick in infertility. Well, let's this uptick in infertility. Well, let's this uptick in infertility. Well, let's see what happens if we're using these see what happens if we're using these see what happens if we're using these little things to our advantage." So, little things to our advantage." So, little things to our advantage." So, that would probably be a big pressing that would probably be a big pressing that would probably be a big pressing question because if we're killing off question because if we're killing off question because if we're killing off the human race the human race the human race because of things that we're not doing because of things that we're not doing because of things that we're not doing right, well, is that a good thing or right, well, is that a good thing or right, well, is that a good thing or not? Maybe that's the bigger plan for not? Maybe that's the bigger plan for not? Maybe that's the bigger plan for whatever is out there, but right now I'm whatever is out there, but right now I'm whatever is out there, but right now I'm like, "I want to be able to make an like, "I want to be able to make an like, "I want to be able to make an impact and really investigate this with impact and really investigate this with impact and really investigate this with regards to what's happening from a regards to what's happening from a regards to what's happening from a global impact as well as a population global impact as well as a population global impact as well as a population impact." impact." impact." I don't know if you all know this, but I don't know if you all know this, but I don't know if you all know this, but last year Stacy appeared on last year Stacy appeared on last year Stacy appeared on some of the biggest podcasts in the some of the biggest podcasts in the some of the biggest podcasts in the world, Diary of a CEO, Mel Robbins, world, Diary of a CEO, Mel Robbins, world, Diary of a CEO, Mel Robbins, Huberman You did Huberman, so yeah. And Huberman You did Huberman, so yeah. And Huberman You did Huberman, so yeah. And not only not only not only was she a star guest on these shows, was she a star guest on these shows, was she a star guest on these shows, >> Thanks. your episodes on those shows >> Thanks. your episodes on those shows >> Thanks. your episodes on those shows were the most viewed or listened to like were the most viewed or listened to like were the most viewed or listened to like for that show for that year, which is for that show for that year, which is for that show for that year, which is kind of an amazing thing, right? So, it kind of an amazing thing, right? So, it kind of an amazing thing, right? So, it it really catapulted you, you know, into it really catapulted you, you know, into it really catapulted you, you know, into like this different kind of sphere of like this different kind of sphere of like this different kind of sphere of influence influence influence in your areas of expertise. in your areas of expertise. in your areas of expertise. But I'm curious like what is the what is But I'm curious like what is the what is But I'm curious like what is the what is the question that you're not being asked the question that you're not being asked the question that you're not being asked or that you wish you were being asked or that you wish you were being asked or that you wish you were being asked that that just doesn't come up in these that that just doesn't come up in these that that just doesn't come up in these sorts of scenarios? sorts of scenarios? sorts of scenarios? Yeah. Um Yeah. Um Yeah. Um one I can't believe that that's happened one I can't believe that that's happened one I can't believe that that's happened cuz I'm still like Jera's mom and I cuz I'm still like Jera's mom and I cuz I'm still like Jera's mom and I still like to like do research and I still like to like do research and I still like to like do research and I like to help people. So when I'm stopped like to help people. So when I'm stopped like to help people. So when I'm stopped in the bathroom washing my hands, "Oh my in the bathroom washing my hands, "Oh my in the bathroom washing my hands, "Oh my god, you're Dr. Stacy." I'm like, "Who's god, you're Dr. Stacy." I'm like, "Who's god, you're Dr. Stacy." I'm like, "Who's that person?" that person?" that person?" And so it's just been like this big And so it's just been like this big And so it's just been like this big push. push. push. I think one of the conversations that I think one of the conversations that I think one of the conversations that has been had is the optimization versus has been had is the optimization versus has been had is the optimization versus general. And we had that today. So I general. And we had that today. So I general. And we had that today. So I thank you for that. It's like what are thank you for that. It's like what are thank you for that. It's like what are we doing to optimize health and what are we doing to optimize health and what are we doing to optimize health and what are we doing just to improve health? And we doing just to improve health? And we doing just to improve health? And those are the nuances. those are the nuances. those are the nuances. >> Performance and longevity and general >> Performance and longevity and general >> Performance and longevity and general health are are, you know, sometimes health are are, you know, sometimes health are are, you know, sometimes contradictory. Right, exactly. It's like contradictory. Right, exactly. It's like contradictory. Right, exactly. It's like what you do to what you do to what you do to help someone win an Olympic gold is help someone win an Olympic gold is help someone win an Olympic gold is completely different than what you would completely different than what you would completely different than what you would do for someone who's just trying to do for someone who's just trying to do for someone who's just trying to optimize their health for optimize their health for optimize their health for a long period of time. But a lot of a long period of time. But a lot of a long period of time. But a lot of times that research and those times that research and those times that research and those conversations get blurred. So again, conversations get blurred. So again, conversations get blurred. So again, thank you for asking about optimization thank you for asking about optimization thank you for asking about optimization versus general cuz that is is something versus general cuz that is is something versus general cuz that is is something that hasn't been asked. that hasn't been asked. that hasn't been asked. One question I want to ask you is what One question I want to ask you is what One question I want to ask you is what do you what can you share with men to do you what can you share with men to do you what can you share with men to help them understand the women in their help them understand the women in their help them understand the women in their lives to support them? lives to support them? lives to support them? Like this is a mystery box, you know, Like this is a mystery box, you know, Like this is a mystery box, you know, for someone like myself and you know, for someone like myself and you know, for someone like myself and you know, it's just like there should be a woman it's just like there should be a woman it's just like there should be a woman up here and talking to you about this, up here and talking to you about this, up here and talking to you about this, not a guy. But I want to understand and not a guy. But I want to understand and not a guy. But I want to understand and you know, just as a as a sort of an you know, just as a as a sort of an you know, just as a as a sort of an avatar of all men out there like help me avatar of all men out there like help me avatar of all men out there like help me understand how to, you know, be as understand how to, you know, be as understand how to, you know, be as supportive as possible and that comes supportive as possible and that comes supportive as possible and that comes with greater understanding, of course, with greater understanding, of course, with greater understanding, of course, but you know, help us out. but you know, help us out. but you know, help us out. Yeah, well, first we need men in the Yeah, well, first we need men in the Yeah, well, first we need men in the conversation. So you should be in that conversation. So you should be in that conversation. So you should be in that chair interviewing, not a woman. So, I chair interviewing, not a woman. So, I chair interviewing, not a woman. So, I appreciate that, too, and all the men appreciate that, too, and all the men appreciate that, too, and all the men here in the audience. here in the audience. here in the audience. Um cuz the more we understand, the more Um cuz the more we understand, the more Um cuz the more we understand, the more we can be supportive. It's like we can be supportive. It's like we can be supportive. It's like if your wife comes to you and say, "I'm if your wife comes to you and say, "I'm if your wife comes to you and say, "I'm having this horrible time. I have severe having this horrible time. I have severe having this horrible time. I have severe anxiety." It's like just listen. Just anxiety." It's like just listen. Just anxiety." It's like just listen. Just like I was talking about with his like I was talking about with his like I was talking about with his daughter and being a a girl dad. It's daughter and being a a girl dad. It's daughter and being a a girl dad. It's like listen. like listen. like listen. You don't try to fix cuz that becomes a You don't try to fix cuz that becomes a You don't try to fix cuz that becomes a problem where women feel like they go to problem where women feel like they go to problem where women feel like they go to talk to their partner and their talk to their partner and their talk to their partner and their partner's listening to fix something, partner's listening to fix something, partner's listening to fix something, not listening to be empathetic. Um and I not listening to be empathetic. Um and I not listening to be empathetic. Um and I also want to I'm not doing this to also want to I'm not doing this to also want to I'm not doing this to promote, but I'm doing it to to say that promote, but I'm doing it to to say that promote, but I'm doing it to to say that Joe Warner is Joe Warner is Joe Warner is a guy in the UK who used to work for a guy in the UK who used to work for a guy in the UK who used to work for Men's Health. He's a journalist. And we Men's Health. He's a journalist. And we Men's Health. He's a journalist. And we had a podcast episode and he was really had a podcast episode and he was really had a podcast episode and he was really like wanting to know more about the like wanting to know more about the like wanting to know more about the perimenopausal journey for his partner. perimenopausal journey for his partner. perimenopausal journey for his partner. And he interviewed a whole bunch of And he interviewed a whole bunch of And he interviewed a whole bunch of experts and he just released a book. experts and he just released a book. experts and he just released a book. It's called It's called It's called um um um Frozen Out and Burning Up. And it's to Frozen Out and Burning Up. And it's to Frozen Out and Burning Up. And it's to help men understand what's going on and help men understand what's going on and help men understand what's going on and how to listen to their wives and help how to listen to their wives and help how to listen to their wives and help them. So, there are more and more them. So, there are more and more them. So, there are more and more resources coming up, too, but I think resources coming up, too, but I think resources coming up, too, but I think the bottom line is listening, the bottom line is listening, the bottom line is listening, understanding, and trying to be understanding, and trying to be understanding, and trying to be empathetic, and not trying to fix. empathetic, and not trying to fix. empathetic, and not trying to fix. Awesome. Let's put it out for any Awesome. Let's put it out for any Awesome. Let's put it out for any questions before we wrap it up. questions before we wrap it up. questions before we wrap it up. This is a little bit of a follow-up to This is a little bit of a follow-up to This is a little bit of a follow-up to the creatine conversation. Um the creatine conversation. Um the creatine conversation. Um I have two daughters and they are I have two daughters and they are I have two daughters and they are athletes. So, I think athletes. So, I think athletes. So, I think my curiosity and question really is more my curiosity and question really is more my curiosity and question really is more about what about what about what how should we guide female athletes, how should we guide female athletes, how should we guide female athletes, young female athletes, on this journey young female athletes, on this journey young female athletes, on this journey in terms of supplementation, nutrition, in terms of supplementation, nutrition, in terms of supplementation, nutrition, um understanding. What would be your um understanding. What would be your um understanding. What would be your suggestion suggestion suggestion there? there? there? >> I I would refer to the FASTER Women's >> I I would refer to the FASTER Women's >> I I would refer to the FASTER Women's Program at Stanford. Program at Stanford. Program at Stanford. Um but in general, when we talk about Um but in general, when we talk about Um but in general, when we talk about it, we want to change that diet culture. it, we want to change that diet culture. it, we want to change that diet culture. Like we don't want to introduce that. Like we don't want to introduce that. Like we don't want to introduce that. So, we're talking to our young female So, we're talking to our young female So, we're talking to our young female athletes, it's all about fuel for what athletes, it's all about fuel for what athletes, it's all about fuel for what you're doing. If you are fueling your you're doing. If you are fueling your you're doing. If you are fueling your body, you're becoming stronger, you're body, you're becoming stronger, you're body, you're becoming stronger, you're becoming more resilient. And then we becoming more resilient. And then we becoming more resilient. And then we also have to think about the mental also have to think about the mental also have to think about the mental mental stress of of trying to grow, mental stress of of trying to grow, mental stress of of trying to grow, develop, develop, develop, understand your personality, and become understand your personality, and become understand your personality, and become part of this world. So, it's also having part of this world. So, it's also having part of this world. So, it's also having the eye to what is the mental status the eye to what is the mental status the eye to what is the mental status today? Like how am I talking to my today? Like how am I talking to my today? Like how am I talking to my daughter? How am I using empowering daughter? How am I using empowering daughter? How am I using empowering language instead of negative language? language instead of negative language? language instead of negative language? Um when we're looking at a sporting Um when we're looking at a sporting Um when we're looking at a sporting culture as well, unfortunately, the culture as well, unfortunately, the culture as well, unfortunately, the default is to be compared to boys. We default is to be compared to boys. We default is to be compared to boys. We see this in coaching and see this in coaching and see this in coaching and and it's really disheartening for girls and it's really disheartening for girls and it's really disheartening for girls to always be to always be to always be compared to that norm. So, if we're compared to that norm. So, if we're compared to that norm. So, if we're trying to change the sporting culture, trying to change the sporting culture, trying to change the sporting culture, we're trying to encourage our girls, we're trying to encourage our girls, we're trying to encourage our girls, it's talking about being fueled, it's it's talking about being fueled, it's it's talking about being fueled, it's talking about being fast and powerful talking about being fast and powerful talking about being fast and powerful and strong. and strong. and strong. And all of that positive language and And all of that positive language and And all of that positive language and not talking about oh, calories. Oh, you not talking about oh, calories. Oh, you not talking about oh, calories. Oh, you need to eat this. It's not about that. need to eat this. It's not about that. need to eat this. It's not about that. It's like, let's put it in that It's like, let's put it in that It's like, let's put it in that performance space. Let's talk to them performance space. Let's talk to them performance space. Let's talk to them like they are athletes, cuz they are. like they are athletes, cuz they are. like they are athletes, cuz they are. You need to eat enough, you need to fuel You need to eat enough, you need to fuel You need to eat enough, you need to fuel for your training, you need to fuel for for your training, you need to fuel for for your training, you need to fuel for your brain, you need to fuel for your your brain, you need to fuel for your your brain, you need to fuel for your endocrine system. It's all about endocrine system. It's all about endocrine system. It's all about fueling, because your body is growing, fueling, because your body is growing, fueling, because your body is growing, you're learning, you want to be the best you're learning, you want to be the best you're learning, you want to be the best that you can be in your sport, and you that you can be in your sport, and you that you can be in your sport, and you want to do all of these things. We need want to do all of these things. We need want to do all of these things. We need fuel for that. fuel for that. fuel for that. Would you suggest supplementation as Would you suggest supplementation as Would you suggest supplementation as they start to get more serious about they start to get more serious about they start to get more serious about their sport, depending on their sport? their sport, depending on their sport? their sport, depending on their sport? I would I would hesitate to say yes. I would I would hesitate to say yes. I would I would hesitate to say yes. It's trying to do real food first, It's trying to do real food first, It's trying to do real food first, because the problem with it, even though because the problem with it, even though because the problem with it, even though there is some evidence that creatine there is some evidence that creatine there is some evidence that creatine helps in young girls helps in young girls helps in young girls and protein supplementation helps, but and protein supplementation helps, but and protein supplementation helps, but then it opens the whole Pandora's box. then it opens the whole Pandora's box. then it opens the whole Pandora's box. And we want to not we want the training And we want to not we want the training And we want to not we want the training to come through for adaptation. We want to come through for adaptation. We want to come through for adaptation. We want the fuel to come through for supporting the fuel to come through for supporting the fuel to come through for supporting that adaptation. that adaptation. that adaptation. I always think about when I was back in I always think about when I was back in I always think about when I was back in the day when Interbike was in Las Vegas. the day when Interbike was in Las Vegas. the day when Interbike was in Las Vegas. I was sharing a cab back to the airport I was sharing a cab back to the airport I was sharing a cab back to the airport and this guy got in and he didn't look and this guy got in and he didn't look and this guy got in and he didn't look healthy at all and he was talking about healthy at all and he was talking about healthy at all and he was talking about how he's going to go to a bike on a bike how he's going to go to a bike on a bike how he's going to go to a bike on a bike ride, but he had to use his beta alanine ride, but he had to use his beta alanine ride, but he had to use his beta alanine and beet juice first. and beet juice first. and beet juice first. And I was like, "What are you talking?" And I was like, "What are you talking?" And I was like, "What are you talking?" And he goes, "Oh, yeah, well, that's how And he goes, "Oh, yeah, well, that's how And he goes, "Oh, yeah, well, that's how I can go hard on my bike." I was like, I can go hard on my bike." I was like, I can go hard on my bike." I was like, "Have you tried training without?" He "Have you tried training without?" He "Have you tried training without?" He goes, "Why would I do that?" And I was goes, "Why would I do that?" And I was goes, "Why would I do that?" And I was like, "Okay. like, "Okay. like, "Okay. Where do I start?" But cuz that is an Where do I start?" But cuz that is an Where do I start?" But cuz that is an enhancement. We want your body to enhancement. We want your body to enhancement. We want your body to understand first before you try to understand first before you try to understand first before you try to enhance. Hi Stacy. And hi Dr. Kraus. enhance. Hi Stacy. And hi Dr. Kraus. enhance. Hi Stacy. And hi Dr. Kraus. Thanks for the shout-outs. Um I I am Thanks for the shout-outs. Um I I am Thanks for the shout-outs. Um I I am surprised this question hasn't come up surprised this question hasn't come up surprised this question hasn't come up yet, but want to ask about wearables. yet, but want to ask about wearables. yet, but want to ask about wearables. Oh, yeah. Oh, yeah. There are a lot Oh, yeah. Oh, yeah. There are a lot Oh, yeah. Oh, yeah. There are a lot There's a lot of data out there and it There's a lot of data out there and it There's a lot of data out there and it can be overwhelming for women to can be overwhelming for women to can be overwhelming for women to interpret, whether it's sleep, whether interpret, whether it's sleep, whether interpret, whether it's sleep, whether it's recovery. Sometimes um some it's recovery. Sometimes um some it's recovery. Sometimes um some athletes have unhealthy relationships athletes have unhealthy relationships athletes have unhealthy relationships with data. with data. with data. So, what do you recommend as far as So, what do you recommend as far as So, what do you recommend as far as wearables and how we can interpret wearables and how we can interpret wearables and how we can interpret wearables as as girls and women? wearables as as girls and women? wearables as as girls and women? So, first and foremost, when we look at So, first and foremost, when we look at So, first and foremost, when we look at wearables, the algorithms are based on wearables, the algorithms are based on wearables, the algorithms are based on male data. male data. male data. And I like to use the example of heart And I like to use the example of heart And I like to use the example of heart rate variability. How many people have a rate variability. How many people have a rate variability. How many people have a wearable and pay attention to heart rate wearable and pay attention to heart rate wearable and pay attention to heart rate variability? Yeah, okay. variability? Yeah, okay. variability? Yeah, okay. So, there are a lot of women who are So, there are a lot of women who are So, there are a lot of women who are like, "What's going on? My Garmin's like, "What's going on? My Garmin's like, "What's going on? My Garmin's yelling at me. You're in the red. What's yelling at me. You're in the red. What's yelling at me. You're in the red. What's going on? What's going on? You're sick. going on? What's going on? You're sick. going on? What's going on? You're sick. You're sick." But actually, they just You're sick." But actually, they just You're sick." But actually, they just ovulated. And these algorithms are not ovulated. And these algorithms are not ovulated. And these algorithms are not picking up the fact that picking up the fact that picking up the fact that when we look at physiology for women, when we look at physiology for women, when we look at physiology for women, there's an inherent change across the there's an inherent change across the there's an inherent change across the menstrual cycle with regards to menstrual cycle with regards to menstrual cycle with regards to autonomic nervous system. So, we know autonomic nervous system. So, we know autonomic nervous system. So, we know after ovulation with progesterone, our after ovulation with progesterone, our after ovulation with progesterone, our respiratory rate comes up, respiratory rate comes up, respiratory rate comes up, our resting heart rate comes up, our our resting heart rate comes up, our our resting heart rate comes up, our heart rate variability goes down, the heart rate variability goes down, the heart rate variability goes down, the algorithms read it as you're not algorithms read it as you're not algorithms read it as you're not recovered. recovered. recovered. So, when I tell women with the So, when I tell women with the So, when I tell women with the wearables, look at it trends over time wearables, look at it trends over time wearables, look at it trends over time so that you can compare your follicular so that you can compare your follicular so that you can compare your follicular to follicular or in perimenopause, you to follicular or in perimenopause, you to follicular or in perimenopause, you can see things going all over the show can see things going all over the show can see things going all over the show knowing that after you get through knowing that after you get through knowing that after you get through perimenopause, you have a new baseline. perimenopause, you have a new baseline. perimenopause, you have a new baseline. So, really you're just looking for So, really you're just looking for So, really you're just looking for trends over time. With sleep and sleep trends over time. With sleep and sleep trends over time. With sleep and sleep architecture, they're not fine enough to architecture, they're not fine enough to architecture, they're not fine enough to actually pick up sleep architecture. actually pick up sleep architecture. actually pick up sleep architecture. The benefit of using a wearable The benefit of using a wearable The benefit of using a wearable overnight that I find for women is if overnight that I find for women is if overnight that I find for women is if they don't eat enough, they have a lot they don't eat enough, they have a lot they don't eat enough, they have a lot of awakenings at night from of awakenings at night from of awakenings at night from hypoglycemia. hypoglycemia. hypoglycemia. So, you're having a lot of poor sleep So, you're having a lot of poor sleep So, you're having a lot of poor sleep and you're like, "Oh, I've got a lot of and you're like, "Oh, I've got a lot of and you're like, "Oh, I've got a lot of awakenings." It could be you haven't awakenings." It could be you haven't awakenings." It could be you haven't fueled well enough in the day and you're fueled well enough in the day and you're fueled well enough in the day and you're getting hypoglycemic when you're getting hypoglycemic when you're getting hypoglycemic when you're sleeping. We see this in some of the C sleeping. We see this in some of the C sleeping. We see this in some of the C the seam the continuous glucose monitor the seam the continuous glucose monitor the seam the continuous glucose monitor CGMs that that are being used. So, there CGMs that that are being used. So, there CGMs that that are being used. So, there is usefulness in them, but only for is usefulness in them, but only for is usefulness in them, but only for trends over time. I really appreciate trends over time. I really appreciate trends over time. I really appreciate that you spoke about not fearing that you spoke about not fearing that you spoke about not fearing perimenopause. perimenopause. perimenopause. I'm definitely still a little scared of I'm definitely still a little scared of I'm definitely still a little scared of it. it. it. >> Don't be. >> Don't be. >> Don't be. How can women know that they're entering How can women know that they're entering How can women know that they're entering that phase? Like what what are the that phase? Like what what are the that phase? Like what what are the signals that will specifically tell you signals that will specifically tell you signals that will specifically tell you that you're you've entered that? And if that you're you've entered that? And if that you're you've entered that? And if you could boil it down to one thing, you could boil it down to one thing, you could boil it down to one thing, like what's the first thing to tackle like what's the first thing to tackle like what's the first thing to tackle when when you do enter that phase? when when you do enter that phase? when when you do enter that phase? There isn't any one like bell that goes There isn't any one like bell that goes There isn't any one like bell that goes ding ding ding, you're in perimenopause. ding ding ding, you're in perimenopause. ding ding ding, you're in perimenopause. It could start as early in your mid-30s. It could start as early in your mid-30s. It could start as early in your mid-30s. Maybe it doesn't start until you're in Maybe it doesn't start until you're in Maybe it doesn't start until you're in your mid-40s with regards to your mid-40s with regards to your mid-40s with regards to symptomatology. symptomatology. symptomatology. But we knew do know that you have more But we knew do know that you have more But we knew do know that you have more and more an ovulatory cycles as you get and more an ovulatory cycles as you get and more an ovulatory cycles as you get older. So, we generally say that once older. So, we generally say that once older. So, we generally say that once you hit 40, then we know you're in you hit 40, then we know you're in you hit 40, then we know you're in perimenopause. perimenopause. perimenopause. It's a rough guide. Some people have It's a rough guide. Some people have It's a rough guide. Some people have really severe limiting symptomatology. really severe limiting symptomatology. really severe limiting symptomatology. Some people breeze through until like Some people breeze through until like Some people breeze through until like the last couple of years before that one the last couple of years before that one the last couple of years before that one point in menopause hits, but it's a it's point in menopause hits, but it's a it's point in menopause hits, but it's a it's a significant individual journey and a significant individual journey and a significant individual journey and although everybody who's born with a although everybody who's born with a although everybody who's born with a uterus goes through it, we're still not uterus goes through it, we're still not uterus goes through it, we're still not sure why. sure why. sure why. Why do we have this ovarian wind-down? Why do we have this ovarian wind-down? Why do we have this ovarian wind-down? Why are we having all these changes? Why are we having all these changes? Why are we having all these changes? And what are the definitive tests that And what are the definitive tests that And what are the definitive tests that we can do? We don't have those. So, it we can do? We don't have those. So, it we can do? We don't have those. So, it is an individual journey. is an individual journey. is an individual journey. Um if you're like, I'm starting to be Um if you're like, I'm starting to be Um if you're like, I'm starting to be really anxious and I'm not sleeping, really anxious and I'm not sleeping, really anxious and I'm not sleeping, that's probably perimenopause. that's probably perimenopause. that's probably perimenopause. You are finding more soft tissue You are finding more soft tissue You are finding more soft tissue injuries, that's most likely injuries, that's most likely injuries, that's most likely perimenopause. perimenopause. perimenopause. One of the big tells for runners is they One of the big tells for runners is they One of the big tells for runners is they start getting more and more plantar start getting more and more plantar start getting more and more plantar fascia issues fascia issues fascia issues because we start having disruption in because we start having disruption in because we start having disruption in tendon um tensile strength and we are tendon um tensile strength and we are tendon um tensile strength and we are getting weaker in our calf muscles getting weaker in our calf muscles getting weaker in our calf muscles because we lose strength and power because we lose strength and power because we lose strength and power first. So, we start getting more and first. So, we start getting more and first. So, we start getting more and more tendinopathies and soft tissue more tendinopathies and soft tissue more tendinopathies and soft tissue injuries. So, all of those are in line injuries. So, all of those are in line injuries. So, all of those are in line with yes, you're perimenopausal. with yes, you're perimenopausal. with yes, you're perimenopausal. But don't be afraid cuz there's lots of But don't be afraid cuz there's lots of But don't be afraid cuz there's lots of things you can do. things you can do. things you can do. I'd like to follow up on these two I'd like to follow up on these two I'd like to follow up on these two questions. I'm Rachel. Um so, I'm a questions. I'm Rachel. Um so, I'm a questions. I'm Rachel. Um so, I'm a researcher and I do a lot of diagnostic researcher and I do a lot of diagnostic researcher and I do a lot of diagnostic testing in my labs. So, you've mentioned testing in my labs. So, you've mentioned testing in my labs. So, you've mentioned many of the tests, the blood tests many of the tests, the blood tests many of the tests, the blood tests specifically. And these are becoming specifically. And these are becoming specifically. And these are becoming more and more available in the more and more available in the more and more available in the commercial space. Everybody's talking commercial space. Everybody's talking commercial space. Everybody's talking about testing 9,642 about testing 9,642 about testing 9,642 biomarkers. biomarkers. biomarkers. Um particularly hormones and I'm Um particularly hormones and I'm Um particularly hormones and I'm wondering if you have blood tests that wondering if you have blood tests that wondering if you have blood tests that you recommend and if you do, how you recommend and if you do, how you recommend and if you do, how regularly you think that you should be regularly you think that you should be regularly you think that you should be getting them thinking about the getting them thinking about the getting them thinking about the difference between what you're calling difference between what you're calling difference between what you're calling out as general health and maybe some of out as general health and maybe some of out as general health and maybe some of the more sophisticated things that you the more sophisticated things that you the more sophisticated things that you or I might like to do in the lab. or I might like to do in the lab. or I might like to do in the lab. Yeah, I'm not a fan of hormone testing Yeah, I'm not a fan of hormone testing Yeah, I'm not a fan of hormone testing because it's just giving a snapshot of because it's just giving a snapshot of because it's just giving a snapshot of that time of day. If you're really to that time of day. If you're really to that time of day. If you're really to optimize getting something like optimize getting something like optimize getting something like estrogen, you have to know day two. estrogen, you have to know day two. estrogen, you have to know day two. Well, women's cycles are all over the Well, women's cycles are all over the Well, women's cycles are all over the place. so I really don't put stock in place. so I really don't put stock in place. so I really don't put stock in getting hormone testing unless you have getting hormone testing unless you have getting hormone testing unless you have fertility issues. fertility issues. fertility issues. Um when we look at blood tests, I find Um when we look at blood tests, I find Um when we look at blood tests, I find it it really useful to have things like it it really useful to have things like it it really useful to have things like ferritin and to know your baseline ferritin and to know your baseline ferritin and to know your baseline cholesterol. We also look at CRP. So, cholesterol. We also look at CRP. So, cholesterol. We also look at CRP. So, some of the basic inflammatory markers some of the basic inflammatory markers some of the basic inflammatory markers we want to keep track of. we want to keep track of. we want to keep track of. Uh one of the the tells for Uh one of the the tells for Uh one of the the tells for perimenopause actually is a change in perimenopause actually is a change in perimenopause actually is a change in your cholesterol and you have an an your cholesterol and you have an an your cholesterol and you have an an increase in LDL. increase in LDL. increase in LDL. So, we see this you haven't had any So, we see this you haven't had any So, we see this you haven't had any cholesterol problems all and then all of cholesterol problems all and then all of cholesterol problems all and then all of a sudden your LDL is elevated and your a sudden your LDL is elevated and your a sudden your LDL is elevated and your HDL has dropped out. And then you're HDL has dropped out. And then you're HDL has dropped out. And then you're told, "Oh, you need to eat more fiber." told, "Oh, you need to eat more fiber." told, "Oh, you need to eat more fiber." Actually, it's perimenopause. What do we Actually, it's perimenopause. What do we Actually, it's perimenopause. What do we do about that? So, having a baseline of do about that? So, having a baseline of do about that? So, having a baseline of just your basic blood tests for trends just your basic blood tests for trends just your basic blood tests for trends over time is very useful cuz if you over time is very useful cuz if you over time is very useful cuz if you start having symptoms and you go get a start having symptoms and you go get a start having symptoms and you go get a blood test, that's just telling you that blood test, that's just telling you that blood test, that's just telling you that one point in time confirming something one point in time confirming something one point in time confirming something you already know, but you don't know you already know, but you don't know you already know, but you don't know what your previous normal was. So, what your previous normal was. So, what your previous normal was. So, that's why I tell women it's like, "Get that's why I tell women it's like, "Get that's why I tell women it's like, "Get a DEXA every year. Know what your bone a DEXA every year. Know what your bone a DEXA every year. Know what your bone mineral density is. Know what your body mineral density is. Know what your body mineral density is. Know what your body composition is. Hold on to that." composition is. Hold on to that." composition is. Hold on to that." Get your ferritin tested every 3 to 6 Get your ferritin tested every 3 to 6 Get your ferritin tested every 3 to 6 months if you have a history of low months if you have a history of low months if you have a history of low ferritin. ferritin. ferritin. Keep track of your cholesterol every Keep track of your cholesterol every Keep track of your cholesterol every year. See your CRP. Get your vitamin D year. See your CRP. Get your vitamin D year. See your CRP. Get your vitamin D tested at the beginning and end of sum tested at the beginning and end of sum tested at the beginning and end of sum um the season. So, end of summer and the um the season. So, end of summer and the um the season. So, end of summer and the beginning and end of winter. So, just beginning and end of winter. So, just beginning and end of winter. So, just small things to be able to optimize, but small things to be able to optimize, but small things to be able to optimize, but you don't have to go spend $500 a month you don't have to go spend $500 a month you don't have to go spend $500 a month to get all these biomarkers uh because to get all these biomarkers uh because to get all these biomarkers uh because we just need to take care of the we just need to take care of the we just need to take care of the baselines first. I love cold plunging. baselines first. I love cold plunging. baselines first. I love cold plunging. Okay. Is it inherently bad for me if I'm Okay. Is it inherently bad for me if I'm Okay. Is it inherently bad for me if I'm doing it at like I normally it's like doing it at like I normally it's like doing it at like I normally it's like 45° F, which is like 7° C, but like is 45° F, which is like 7° C, but like is 45° F, which is like 7° C, but like is that inherently bad? It's not It's not that inherently bad? It's not It's not that inherently bad? It's not It's not bad for you. It's if you've already bad for you. It's if you've already bad for you. It's if you've already acclimatized to it, great. I'm not going acclimatized to it, great. I'm not going acclimatized to it, great. I'm not going to tell you not to do it. But for all to tell you not to do it. But for all to tell you not to do it. But for all the rhetoric of every woman needs to do the rhetoric of every woman needs to do the rhetoric of every woman needs to do really cold ice baths, really cold ice baths, really cold ice baths, It's intimidating because you don't have It's intimidating because you don't have It's intimidating because you don't have to. to. to. There are other things like if you're There are other things like if you're There are other things like if you're already doing it, great. already doing it, great. already doing it, great. If you're a cold water ocean swimmer, If you're a cold water ocean swimmer, If you're a cold water ocean swimmer, it's really beneficial so you can keep it's really beneficial so you can keep it's really beneficial so you can keep doing it. But if you're someone who's doing it. But if you're someone who's doing it. But if you're someone who's looking to optimize health and you're looking to optimize health and you're looking to optimize health and you're trying to see what environmental trying to see what environmental trying to see what environmental stressors do, cool water if you want to stressors do, cool water if you want to stressors do, cool water if you want to examine that. But for the most part, I examine that. But for the most part, I examine that. But for the most part, I try to push women to the sauna. try to push women to the sauna. try to push women to the sauna. But other people are like, I can't But other people are like, I can't But other people are like, I can't handle the heat. I was like, okay, well handle the heat. I was like, okay, well handle the heat. I was like, okay, well maybe cool water plunge is good for you. maybe cool water plunge is good for you. maybe cool water plunge is good for you. If you're already doing ice and you're If you're already doing ice and you're If you're already doing ice and you're already doing cold, your body's adapted. already doing cold, your body's adapted. already doing cold, your body's adapted. It's fine. But maybe you also want to It's fine. But maybe you also want to It's fine. But maybe you also want to add sauna to get some better health add sauna to get some better health add sauna to get some better health benefits. Oh, I've got the sauna, too. benefits. Oh, I've got the sauna, too. benefits. Oh, I've got the sauna, too. Perfect. Perfect. Perfect. >> Yeah. >> Yeah. >> Yeah. I find I have so many women in my life I find I have so many women in my life I find I have so many women in my life who um have mysterious chronic illnesses who um have mysterious chronic illnesses who um have mysterious chronic illnesses or women's health issues and they're or women's health issues and they're or women's health issues and they're exhausted by it. They come into clinical exhausted by it. They come into clinical exhausted by it. They come into clinical settings where they are not believed or settings where they are not believed or settings where they are not believed or it doesn't feel like the doctors are it doesn't feel like the doctors are it doesn't feel like the doctors are necessarily necessarily necessarily asking the right questions. asking the right questions. asking the right questions. Um Um Um what's your advice? I I hear you speak what's your advice? I I hear you speak what's your advice? I I hear you speak today and I actually have so much hope today and I actually have so much hope today and I actually have so much hope and excitement for where women's health and excitement for where women's health and excitement for where women's health are going now that we're included in are going now that we're included in are going now that we're included in studies. But for today, we are still in studies. But for today, we are still in studies. But for today, we are still in that sticky period. What are ways that that sticky period. What are ways that that sticky period. What are ways that we can advert um advocate for ourselves we can advert um advocate for ourselves we can advert um advocate for ourselves in these clinical spaces and advocate in these clinical spaces and advocate in these clinical spaces and advocate for ourselves outside of these clinical for ourselves outside of these clinical for ourselves outside of these clinical spaces? spaces? spaces? Yeah, so um Yeah, so um Yeah, so um I come from a cuz I don't live in the I come from a cuz I don't live in the I come from a cuz I don't live in the states so I navigate a different kind of states so I navigate a different kind of states so I navigate a different kind of environment with regards to health care environment with regards to health care environment with regards to health care where we can go and advocate and say, I where we can go and advocate and say, I where we can go and advocate and say, I want to I want to get a DEXA and you can want to I want to get a DEXA and you can want to I want to get a DEXA and you can either pay out of pocket for like 100 either pay out of pocket for like 100 either pay out of pocket for like 100 bucks or you can get a referral and wait bucks or you can get a referral and wait bucks or you can get a referral and wait 3 weeks to get it. Here is completely 3 weeks to get it. Here is completely 3 weeks to get it. Here is completely different. different. different. So when we're looking at advocating for So when we're looking at advocating for So when we're looking at advocating for ourselves is having conversations. It's ourselves is having conversations. It's ourselves is having conversations. It's empowering each other as women. It's um empowering each other as women. It's um empowering each other as women. It's um talking to your physician and saying, talking to your physician and saying, talking to your physician and saying, these are things I have. I'm not Dr. these are things I have. I'm not Dr. these are things I have. I'm not Dr. Google but I have been talking to the Google but I have been talking to the Google but I have been talking to the other women that's similar and you just other women that's similar and you just other women that's similar and you just really try to be on the level of the really try to be on the level of the really try to be on the level of the conversation. conversation. conversation. And there's not a lot of time. It's like And there's not a lot of time. It's like And there's not a lot of time. It's like maybe 15 minutes of an appointment. So, maybe 15 minutes of an appointment. So, maybe 15 minutes of an appointment. So, if you can go in and and have a a more if you can go in and and have a a more if you can go in and and have a a more of an empowerment approach cuz I'll talk of an empowerment approach cuz I'll talk of an empowerment approach cuz I'll talk to physicians that like 15 minutes isn't to physicians that like 15 minutes isn't to physicians that like 15 minutes isn't enough because I don't know what the enough because I don't know what the enough because I don't know what the history is. I don't know what they've history is. I don't know what they've history is. I don't know what they've tried. I don't know if they've Googled tried. I don't know if they've Googled tried. I don't know if they've Googled it. I don't know. So, the more it. I don't know. So, the more it. I don't know. So, the more information that you can provide and you information that you can provide and you information that you can provide and you can bring in scientific articles or can bring in scientific articles or can bring in scientific articles or whatever just to put them on the right whatever just to put them on the right whatever just to put them on the right track is very helpful. Both they learn track is very helpful. Both they learn track is very helpful. Both they learn and two they realize that you're coming and two they realize that you're coming and two they realize that you're coming in with something that's genuine. You're in with something that's genuine. You're in with something that's genuine. You're not just coming in as a hypochondriac. not just coming in as a hypochondriac. not just coming in as a hypochondriac. The other thing is to look at the The other thing is to look at the The other thing is to look at the physicians that are available that are physicians that are available that are physicians that are available that are in the know in this space. So, if you're in the know in this space. So, if you're in the know in this space. So, if you're looking for female fertility issues, you looking for female fertility issues, you looking for female fertility issues, you go to someone like Natalie Crawford go to someone like Natalie Crawford go to someone like Natalie Crawford who's in Texas, but you can also see her who's in Texas, but you can also see her who's in Texas, but you can also see her list of friends and and her network list of friends and and her network list of friends and and her network across. If you are an endurance athlete across. If you are an endurance athlete across. If you are an endurance athlete and you're having issues, you can again and you're having issues, you can again and you're having issues, you can again at Emily's program at Stanford and see at Emily's program at Stanford and see at Emily's program at Stanford and see what her network is. So, we're all what her network is. So, we're all what her network is. So, we're all coming together and creating these coming together and creating these coming together and creating these networks. It's just trying to figure out networks. It's just trying to figure out networks. It's just trying to figure out who's the person to follow and that's who's the person to follow and that's who's the person to follow and that's where the conversations can really be where the conversations can really be where the conversations can really be beneficial. beneficial. beneficial. Hi, I'm Julie. Hi. Um Hi, I'm Julie. Hi. Um Hi, I'm Julie. Hi. Um in the large world of peptides Oh, yes. in the large world of peptides Oh, yes. in the large world of peptides Oh, yes. >> have any input on that? >> have any input on that? >> have any input on that? We were just having conversations about We were just having conversations about We were just having conversations about this. this. this. So, um in the large world of peptides, I So, um in the large world of peptides, I So, um in the large world of peptides, I really lean into there's no evidence for really lean into there's no evidence for really lean into there's no evidence for them and it's the wild wild west right them and it's the wild wild west right them and it's the wild wild west right now. Um they're not regulated. I think now. Um they're not regulated. I think now. Um they're not regulated. I think someone was telling me that they just someone was telling me that they just someone was telling me that they just read a New York Times article that the read a New York Times article that the read a New York Times article that the peptides in general bought from peptides in general bought from peptides in general bought from reputable places still had a lot of lead reputable places still had a lot of lead reputable places still had a lot of lead and things in them. and things in them. and things in them. So, it's like you don't really know what So, it's like you don't really know what So, it's like you don't really know what you're injecting cuz they aren't you're injecting cuz they aren't you're injecting cuz they aren't controlled. They're for research controlled. They're for research controlled. They're for research purposes only. purposes only. purposes only. Most of the research that's been done on Most of the research that's been done on Most of the research that's been done on the peptides are still rodent studies. the peptides are still rodent studies. the peptides are still rodent studies. They're very very small like in a five They're very very small like in a five They're very very small like in a five or six men. So, we don't have any of the or six men. So, we don't have any of the or six men. So, we don't have any of the robust research. I'm hopeful because robust research. I'm hopeful because robust research. I'm hopeful because people are putting such stock in it that people are putting such stock in it that people are putting such stock in it that there is going to be more research. there is going to be more research. there is going to be more research. We know that GLP-1 is a peptide and We know that GLP-1 is a peptide and We know that GLP-1 is a peptide and there's lots of research going on there's lots of research going on there's lots of research going on because of all the benefits there and because of all the benefits there and because of all the benefits there and that's kind of the push for all these that's kind of the push for all these that's kind of the push for all these other peptides. So, the bigger demand other peptides. So, the bigger demand other peptides. So, the bigger demand there is, the more research is going to there is, the more research is going to there is, the more research is going to go into it. It's just kind of a holding go into it. It's just kind of a holding go into it. It's just kind of a holding pattern. pattern. pattern. Let other people be lab rats for Let other people be lab rats for Let other people be lab rats for themselves while you see what happens themselves while you see what happens themselves while you see what happens and then you can make a decision. and then you can make a decision. and then you can make a decision. Thank you. You're welcome. Thank you. You're welcome. Thank you. You're welcome. Hi. Hi. Hi. Um we talked about strength training as Um we talked about strength training as Um we talked about strength training as part of this conversation and you've part of this conversation and you've part of this conversation and you've expressed the need for women to really expressed the need for women to really expressed the need for women to really lift heavy. lift heavy. lift heavy. What is heavy? Like how should a woman What is heavy? Like how should a woman What is heavy? Like how should a woman think about where they should be think about where they should be think about where they should be targeting with that? targeting with that? targeting with that? Yeah, so um Yeah, so um Yeah, so um I often tell women if they're first I often tell women if they're first I often tell women if they're first starting their strength training starting their strength training starting their strength training journey, I don't want them think about journey, I don't want them think about journey, I don't want them think about lifting heavy. lifting heavy. lifting heavy. I want them to go in and just I want them to go in and just I want them to go in and just just do any kind of strength training. just do any kind of strength training. just do any kind of strength training. Get the resilience, get the gains and Get the resilience, get the gains and Get the resilience, get the gains and then when we start looking at increasing then when we start looking at increasing then when we start looking at increasing load and we talk about lifting heavy, load and we talk about lifting heavy, load and we talk about lifting heavy, on a scale of 1 to 10, the effort needs on a scale of 1 to 10, the effort needs on a scale of 1 to 10, the effort needs to be about an eight or if you go to to be about an eight or if you go to to be about an eight or if you go to pick up a dumbbell or barbell and you pick up a dumbbell or barbell and you pick up a dumbbell or barbell and you can do five or six reps really well with can do five or six reps really well with can do five or six reps really well with really, really good form and you think really, really good form and you think really, really good form and you think maybe you could do one or two more, maybe you could do one or two more, maybe you could do one or two more, that's where you stop. Cuz it is very that's where you stop. Cuz it is very that's where you stop. Cuz it is very relative. Thank you. Yeah. relative. Thank you. Yeah. relative. Thank you. Yeah. Stacie, I just wanted to acknowledge you Stacie, I just wanted to acknowledge you Stacie, I just wanted to acknowledge you for for for uh the tremendous public service that uh uh the tremendous public service that uh uh the tremendous public service that uh you are providing people. You're you're you are providing people. You're you're you are providing people. You're you're a powerful and important voice. Uh we a powerful and important voice. Uh we a powerful and important voice. Uh we need more women uh like you out there need more women uh like you out there need more women uh like you out there who are who are who are advancing women's health and I just want advancing women's health and I just want advancing women's health and I just want to commend you for the work that you're to commend you for the work that you're to commend you for the work that you're doing and uh I appreciate you coming doing and uh I appreciate you coming doing and uh I appreciate you coming here and sharing so openly with all of here and sharing so openly with all of here and sharing so openly with all of us. So, thank you. Thank you. us. So, thank you. Thank you. us. So, thank you. Thank you. >> Yes, let's hear it for Dr. Stacy Sims, >> Yes, let's hear it for Dr. Stacy Sims, >> Yes, let's hear it for Dr. Stacy Sims, everybody. everybody. everybody. Thank you. Thank you. Thank you. And thanks for coming. And thanks for coming. And thanks for coming. Cool. Yeah, thanks for coming. Cool. Yeah, thanks for coming. Cool. Yeah, thanks for coming. >> Yeah, sure.