Latest / The Body Pod / Men, Women, Sleep, GLP-1 Agonists, and More with Kristen Holmes – PART TWO

Transcript

Men, Women, Sleep, GLP-1 Agonists, and More with Kristen Holmes – PART TWO · The Body Pod

0:00
Speaker 1: Hey everyone, This is Haley and I'm Lara, and welcome
0:03
Speaker 1: to the Body Pod. Welcome back, Kristen.
0:12
Speaker 2: Round two. Let's go.
0:17
Speaker 1: We were like getting the vibe and then all of
0:19
Speaker 1: a sudden it was like, well, we gotta wrap it up.
0:21
Speaker 1: So I know, I'm so glad, thank you for your time.
0:25
Speaker 1: I know you're super busy. So we're gonna get right
0:28
Speaker 1: back into where we left off. Let's start with the
0:32
Speaker 1: massive topics of hot and cold exposure and kind of
0:37
Speaker 1: like when we want to use those how they benefit
0:40
Speaker 1: women or don't benefit women.
0:43
Speaker 3: Let's start there, all right, Well, I have some you know,
0:48
Speaker 3: analysis hot off the press with regard to cold, but
0:54
Speaker 3: I we don't. I don't have the same analysis yet
0:57
Speaker 3: for sauna. That said, I think sauna is pretty well documented.
1:00
Speaker 3: We can talk about in general terms. It's it's benefit,
1:03
Speaker 3: you know, how how beneficial it is I think for
1:05
Speaker 3: both men and women, and just what the research kind
1:07
Speaker 3: of tells us to date. But with regard to cold,
1:11
Speaker 3: we we found some really interesting effects and there the
1:18
Speaker 3: ice bath and or cold water immersion provides definitely measurable
1:25
Speaker 3: benefits to recovery and sleep.
1:27
Speaker 2: But it's it's pretty.
1:29
Speaker 3: Nuanced, so whether or not you are high fit versus
1:34
Speaker 3: low fit absolutely changes the impact of ice bath or
1:42
Speaker 3: cold plunge on markers of recovery. So I'll talk about
1:48
Speaker 3: the differences because it's really fascinating, So maybe I guess
1:52
Speaker 3: I'll start there. So for folks who are considered low fit,
1:55
Speaker 3: So basically what we did is we looked at all
1:58
Speaker 3: of we had, you know, over a million observations, right
2:01
Speaker 3: of folks who have you know done sample size was
2:06
Speaker 3: in the tens of thousands, right, So we're talking about
2:08
Speaker 3: lots of folks who.
2:09
Speaker 2: Are doing ice bath a lot.
2:11
Speaker 3: So we had a really nice, robust sample size that
2:14
Speaker 3: we're able to analyze, and we basically bucketed into we
2:19
Speaker 3: did kind of just general effects right across the population,
2:22
Speaker 3: and then we actually bucketed into kind of high fit,
2:25
Speaker 3: so people who have high cardiovascu for fitness as measured
2:29
Speaker 3: by their their their age and their resting heart rate
2:34
Speaker 3: and heart variability. And then we had a bucket of
2:37
Speaker 3: like the low fit folks, and we use basically kind
2:40
Speaker 3: of standard measures of like, we basically looked at our
2:44
Speaker 3: population because we do have a selection bias and that
2:47
Speaker 3: like generally folks are fitter on our platform, so we're
2:51
Speaker 3: not like the standard American population necessarily, so we basically
2:55
Speaker 3: took normative values of folks who are from our population.
3:03
Speaker 3: So I just wanted to caveat that. But what we
3:07
Speaker 3: saw is that low fit folks benefit more from ice
3:12
Speaker 3: bath then high fit folks in the sweet spot to
3:18
Speaker 3: get the most restorative benefits you want if you're high fit,
3:24
Speaker 3: So if you're working out, you know more than four
3:27
Speaker 3: and a half four times per week, two times per
3:30
Speaker 3: week is when you will see the best benefit on
3:35
Speaker 3: your markers of recovery. Anything more than two times per week,
3:40
Speaker 3: we see a negative impacts of recovery. And we're controlling
3:44
Speaker 3: for things like seep, wake time, and alcohol and light
3:47
Speaker 3: meals like things that can really impact your resting physiology.
3:50
Speaker 3: We're controlling for those things. So we have this like
3:54
Speaker 3: really clean data set, and I will say that I
3:56
Speaker 3: feel pretty confident that if you're in that high fit category,
4:00
Speaker 3: I think the protocol is you want to keep your
4:02
Speaker 3: ice bath to two times per week or your cold
4:06
Speaker 3: cold water immersion. If you're on the lower fit side,
4:09
Speaker 3: it seems that any amount of ice bath over the
4:13
Speaker 3: course of a week is going to actually have a
4:15
Speaker 3: positive effect, and when we think about the mechanisms that
4:18
Speaker 3: are involved, it kind of makes sense in that ice
4:23
Speaker 3: bath is stressful, right, It's like, uh, it's it's a
4:26
Speaker 3: it's a real you know. You you're basically, you know,
4:29
Speaker 3: really increasing in the heart rate and it's you know,
4:33
Speaker 3: it's a sympathetic activity, you know, for the first minute
4:36
Speaker 3: or so, and then after you kind of ride through
4:39
Speaker 3: that that sympathetic dominance, you end up actually getting into
4:42
Speaker 3: that more of a parasympathetic state, you know, in kind
4:45
Speaker 3: of minute two by minute by minute two. But that said,
4:50
Speaker 3: it still is overall a pretty stressful event on the system.
4:55
Speaker 3: And so when you're already when you're basically doing when
4:59
Speaker 3: you're layering basically more exercise on top of what is
5:02
Speaker 3: already stressful in the in the in the cold bath,
5:05
Speaker 3: and you're doing that more than two times a week,
5:07
Speaker 3: you're basically you're basically creating more stress than your body
5:11
Speaker 3: is interested in handling. And that comes at a cost,
5:14
Speaker 3: and we see that cost reflected in your resting physiology.
5:18
Speaker 1: Well done, what's the difference, Oh sorry, what's the difference
5:21
Speaker 1: between the nuances then of the temperature of the cold water?
5:25
Speaker 1: Number one? And how quickly we do it after exercise
5:32
Speaker 1: because we hear like, oh, well you do it after exercise,
5:35
Speaker 1: and it actually does the opposite of what we want
5:38
Speaker 1: it to. Or that's what the the you know what
5:41
Speaker 1: we've been hearing on social media. So where do those
5:44
Speaker 1: two things define?
5:46
Speaker 3: Yeah, so you know, and this is where I'll have
5:48
Speaker 3: to kind of combine their research. But we know that
5:51
Speaker 3: women have different responses than men, and both men and
5:56
Speaker 3: women respond the same in that in our data, in
6:01
Speaker 3: that we see positive benefits for people who are kind
6:06
Speaker 3: of in that lower fit category and are not exercising
6:08
Speaker 3: as much. It seems that ice bass are going to
6:14
Speaker 3: they're gonna impact I can get into sleep. But there's
6:17
Speaker 3: it's they're fully these effects are fully needed by improvements
6:20
Speaker 3: in sleep consistency and duration. Individuals who are are who
6:25
Speaker 3: are engaging in ice bass are are maintaining steadier and
6:29
Speaker 3: longer sleep patterns and which are leading to better markets
6:32
Speaker 3: of recovery, which is super exciting. We see ice bass
6:37
Speaker 3: again in this lower fit population, decrease HRV CV, which
6:42
Speaker 3: is the variability in your hr V day to day,
6:45
Speaker 3: and that is essentially an indicator of greater autonomic stability.
6:51
Speaker 3: In this again is partially needed by improved sleep metrics.
6:55
Speaker 3: But we see this both for men and women. Now again,
6:59
Speaker 3: once we are you know, for folks who are exercising
7:02
Speaker 3: more than four times a week and are kind of
7:03
Speaker 3: in this higher fit category, we see that on non
7:09
Speaker 3: workout days absolutely impact positively impacts recovery the next day.
7:14
Speaker 3: But again on workout days, and this goes to your
7:16
Speaker 3: your your last question, when you're doing when you're working
7:19
Speaker 3: out really hard and layering ice bath on top of that,
7:22
Speaker 3: it does not seem to have a positive impact on
7:26
Speaker 3: marker's discovery. So it seems that we might want to
7:32
Speaker 3: consider kind of doing ice bath on days.
7:37
Speaker 2: That we're actually not exercising.
7:39
Speaker 3: And we know in the literature in other you know,
7:42
Speaker 3: studies that have have been have been done, and we're
7:45
Speaker 3: actually doing a cold water immersion study with UCLA right
7:48
Speaker 3: now looking at all the mechanisms and it's in a
7:51
Speaker 3: lot of the performance metrics kind of running alongside. So
7:54
Speaker 3: we're analyzing those data right now, so we'll be able
7:56
Speaker 3: to fill in some of this story. But but we
7:59
Speaker 3: know that there is a potential interference effect when we
8:03
Speaker 3: are in that when we engage in cold water immersion,
8:07
Speaker 3: directly after a weightlifting session that can attenuate some of
8:12
Speaker 3: the games by reducing inflammation. Inflammation inherently after a workout
8:18
Speaker 3: is not bad, right, Like that is our body's response
8:21
Speaker 3: to kind of manage the stress, and a lot of
8:23
Speaker 3: that is actually really adaptive and informdic in nature, and
8:26
Speaker 3: we want to basically allow that to occur. So when
8:29
Speaker 3: we're doing an ice bath, we basically kind of mute
8:31
Speaker 3: all of of that. Those interactions which are are are
8:36
Speaker 3: maybe not as adaptive as they as they should be.
8:40
Speaker 2: So fascinating. Yeah, wow, So.
8:48
Speaker 4: September you posted, so moving on just just another topic.
8:52
Speaker 4: So we want to get into some of the studies
8:54
Speaker 4: that you guys are getting ready to post that we're reviewed.
8:58
Speaker 4: So you submitted for a peer review back in the September,
9:01
Speaker 4: did I guess? So I wanted to start with the
9:03
Speaker 4: study that was on the effects of creatine and the
9:05
Speaker 4: markers of sleep and recovery.
9:07
Speaker 2: So here we're big.
9:08
Speaker 4: Advocates of creatine for many reasons, but there is a
9:11
Speaker 4: belief out there that there that it can have a
9:14
Speaker 4: negative impact on sleep. I think a lot of people
9:16
Speaker 4: have steered clear of it for that for that particular reason.
9:19
Speaker 4: Can you can you tell us a little bit about
9:21
Speaker 4: what the data is saying around that.
9:23
Speaker 3: So actually creating consumption increases sleep consistency, which again I
9:31
Speaker 3: don't know what the mechanism would be from a circadian perspective,
9:35
Speaker 3: but I have a theory around this, and if you
9:40
Speaker 3: I can talk through what that theory is. But basically,
9:43
Speaker 3: just the data, we see almost a four percent increase
9:47
Speaker 3: in sleep consistency with creatine consumption.
9:50
Speaker 2: Oh, everyone needs that.
9:53
Speaker 3: Sleep consistency is like literally the hard hardest behavior. But
9:56
Speaker 3: it actually so it seems to be that for some
10:00
Speaker 3: there are something happening like and it could just be
10:02
Speaker 3: a part of when I'm taking creatine, I'm just a
10:05
Speaker 3: little bit more in a routine, I am kind of
10:08
Speaker 3: thinking more intentionally about my health just generally, usually when
10:12
Speaker 3: people are are working out, you know, they're also pairing
10:15
Speaker 3: that with creatine. So there might be just something from
10:18
Speaker 3: a routine perspective that is, you know, that is unmeasured
10:23
Speaker 3: obviously in this in this step, but the effects here
10:26
Speaker 3: are real on sleep consistenty.
10:28
Speaker 2: I mean, four points is.
10:30
Speaker 3: Huge passive, right, So you're talking about going from you know,
10:34
Speaker 3: sixty percent sleep consistenty to sixty four percent, you know,
10:38
Speaker 3: when you're when you're when you're taking creatine, which is
10:40
Speaker 3: which is massive, and that actually that increase in sleep
10:43
Speaker 3: consistency improves recovery by point four five percent, which doesn't
10:48
Speaker 3: sound like a lot, but again these have compound effects
10:51
Speaker 3: right over when we're thinking about this time, but generally
10:55
Speaker 3: creating and consumption is increasing recovery by two percent, So
11:01
Speaker 3: again it might not sound like a lot, but we
11:03
Speaker 3: think about just you know, the marginal gains that we're
11:08
Speaker 3: doing across the things that we're doing across the day. Right,
11:10
Speaker 3: so if we're taking creatine and we're you know, we're
11:13
Speaker 3: we're you know, we're doing a nice bath on days
11:15
Speaker 3: that we're not working out.
11:16
Speaker 2: Say when we're you know, sablings in actually waked time.
11:18
Speaker 3: Like it's just all these little things are are adding up,
11:21
Speaker 3: right and are putting us a position to enhance our
11:25
Speaker 3: recovery in a way that allows us to kind of
11:27
Speaker 3: show up tomorrow with with a bit more capacity.
11:30
Speaker 2: So so it's.
11:33
Speaker 4: Really interesting because I always I had this theory that
11:36
Speaker 4: it had to do with sleep efficiency, where if you
11:39
Speaker 4: were sleeping because maybe people that take it feel like
11:43
Speaker 4: they sleep a shorter period of time so that but
11:45
Speaker 4: in that time they're more efficient.
11:47
Speaker 3: I don't know.
11:47
Speaker 2: That was just my gap my theory looking at the information.
11:50
Speaker 3: So it's really interesting we're doing we're doing all this
11:53
Speaker 3: research on kind of what actually is healthy sleep. And
11:57
Speaker 3: there's no question we've replicated this many time times.
12:00
Speaker 2: The fitter you are, the less sleep you actually need,
12:04
Speaker 2: it seems I but but but I think.
12:09
Speaker 3: It's it's and I think it's to your it's it's
12:12
Speaker 3: to your point, Joscelyn that I think there there's an
12:14
Speaker 3: association between you know, the movement and the exercise, the
12:18
Speaker 3: things are happening during the day, and the quality of
12:21
Speaker 3: your sleep at night. Right, And and we do see
12:25
Speaker 3: that creating consumption is associated with with actually slightly slight
12:35
Speaker 3: increase in minutes, but a stistically significant increase in restorative sleep.
12:42
Speaker 3: So there is something interesting interesting there. So again, the
12:46
Speaker 3: minutes increase isn't a lot. And I know there's been
12:49
Speaker 3: some out other literature that has suggested people that take
12:53
Speaker 3: creating are actually spending less time in bed. But you know,
12:57
Speaker 3: we see this really interesting relationship between the consistency of
13:00
Speaker 3: sleep and a bit more time, which usually drives restorative sleep.
13:03
Speaker 3: So it's not surprising that that relation shows up. And
13:06
Speaker 3: then there's a linear relationship generally between quality of sleep
13:11
Speaker 3: and heart rate variability. So in Harry, variability does not
13:16
Speaker 3: play ball with duration really at all. Unless it's like
13:22
Speaker 3: really regious kind of short sleep, we will see obviously
13:26
Speaker 3: decreases and hearty variability. But generally speaking, if it's close
13:30
Speaker 3: to kind of meeting your generally general like typical kind
13:33
Speaker 3: of sleep need, we see HRV more highly correlated to
13:40
Speaker 3: the quality of sleep that you have. So for example,
13:43
Speaker 3: you can be spending let's say you on averageer spending
13:45
Speaker 3: seven hours of bed. You're seven hours of bed. Let's
13:48
Speaker 3: say you had really bad quality sleep, your hearty variability
13:52
Speaker 3: is going to be is usually related to that is
13:56
Speaker 3: associated with that lower quality. If you're spending seven hours
13:58
Speaker 3: in bed, but with high quality, your HRV is usually
14:01
Speaker 3: going to be higher, which is a good thing. So anyway,
14:04
Speaker 3: we say this really strong relationship between quality of sleep
14:06
Speaker 3: and heart rate variability.
14:08
Speaker 1: Another reason for creatine.
14:10
Speaker 4: Yes, yes, yeah, So another one of the studies that
14:14
Speaker 4: you had mentioned in that post was about the impact
14:17
Speaker 4: of late workouts, and I wanted to kind of dig
14:20
Speaker 4: into that one. So we do have a community of
14:22
Speaker 4: women who have very high demands in their life and
14:26
Speaker 4: a lot of times the only time of day they
14:27
Speaker 4: can work out is in the evening. So do you
14:30
Speaker 4: have any information on how a late workout impacts and
14:34
Speaker 4: maybe what is a cutoff time, just like what is
14:36
Speaker 4: the cutoff time for stopping to eat, to stop walking
14:39
Speaker 4: out to get good sleep.
14:41
Speaker 3: So there's a lot of individual variability with all of
14:44
Speaker 3: this stuff, right that said, I think it's really clear
14:48
Speaker 3: that on average, late workouts are going to have a
14:52
Speaker 3: negative effect on sleep. And I think that's actually probably
14:58
Speaker 3: more to do with the light exposure during the workout session.
15:03
Speaker 3: So again, if you're having our if you're exposed to
15:05
Speaker 3: a lot of artificial lights, So if you're in over
15:07
Speaker 3: edge gym which are usually you know, really well lit,
15:11
Speaker 3: and the sun has gone down, you know, maybe it's
15:13
Speaker 3: eight thirty at night and you're getting flooded by all
15:16
Speaker 3: this artificial light that is obviously going to delay your melatonin,
15:24
Speaker 3: the release of melatonin, which is you know, only gets
15:28
Speaker 3: released in the presence of darkness and is really what
15:30
Speaker 3: helps kind of facilitate that sleep onset. And I know,
15:34
Speaker 3: I think we already talked a lot about melatonin. But
15:37
Speaker 3: so I think that's probably what's going on there. Now,
15:40
Speaker 3: some individuals are not as sensitive to light, so there's
15:45
Speaker 3: certainly a spectrum. And and generally as we get older,
15:48
Speaker 3: we tend to get more sensitive to light. So I
15:50
Speaker 3: think that's just something to be aware of as well.
15:53
Speaker 3: But there is a spectrum, and you know, some people
15:56
Speaker 3: are really sensitive in that it's going to impact there's
16:00
Speaker 3: circadian rhythms more profoundly versus other folks who are are
16:04
Speaker 3: less sensitive to light and are going to have less
16:06
Speaker 3: of an impact. So I do say that there's individual variability.
16:11
Speaker 2: You know, that said.
16:12
Speaker 3: Exercise is so damn important, you know, I think if
16:17
Speaker 3: it means you know, you're cutting down on your sleep
16:20
Speaker 3: by forty five minutes, it's probably worth it, you know.
16:24
Speaker 3: I would say, you know, too much lost sleep, you know,
16:31
Speaker 3: and and kind of accruing too much sleep debt is
16:36
Speaker 3: is going to come at a cost, right, and you
16:38
Speaker 3: just have to you have to kind of weigh weigh
16:40
Speaker 3: the opportunity and cost there. I think with with with
16:43
Speaker 3: exercise and timing, but I mean generally speaking, you don't
16:47
Speaker 3: you want to be able to have a beautiful, you know,
16:50
Speaker 3: restorative nights sleep where you wake up feeling refreshed.
16:52
Speaker 2: You know, you shouldn't.
16:53
Speaker 3: Adults should generally not feel sleepy during the day if
16:56
Speaker 3: you're getting the sleep that you need during the night.
16:58
Speaker 3: So I'd kind of just zoom out and just kind
17:02
Speaker 3: of look at the opportunity and cost and and just
17:04
Speaker 3: the frequency of having to work out late and what
17:07
Speaker 3: that really looks like for you.
17:08
Speaker 4: So if you have to work out late, where you're
17:10
Speaker 4: some glasses to the gym.
17:11
Speaker 2: Yeah, we're just the treadmill if you're doing intervals Kardashians,
17:16
Speaker 2: We're glad. Yeah, you can definitely were like you're just
17:19
Speaker 2: start a new trend. I know, but I.
17:22
Speaker 3: Think like a hat late black and glasses, you know,
17:25
Speaker 3: could be a way to go for sure. Yeah, so
17:29
Speaker 3: just so you can operate safely in that environment. Of course,
17:32
Speaker 3: that's that's the most important thing. But but yeah, I
17:35
Speaker 3: mean we we generally we need to protect our sleep,
17:38
Speaker 3: like it's really important, you know. And and and I
17:42
Speaker 3: know that we need to work out too, and you know,
17:44
Speaker 3: and that's where like I think just being kind of
17:47
Speaker 3: creative too, Like I mean I have literally, you know,
17:50
Speaker 3: I've got like a thirty five pound kettlebell in my
17:52
Speaker 3: office and like I'm just like you know, like I just.
17:57
Speaker 1: Like I'll like getting it done.
18:00
Speaker 3: So, you know whatever, Like even if I didn't come
18:04
Speaker 3: by in an office, like even if I was out there,
18:06
Speaker 3: you know, in a little pod, like I don't care,
18:09
Speaker 3: Like I still do goalblet squats like whatever.
18:11
Speaker 2: I've got a walking treadmill.
18:14
Speaker 4: Yeah, I have one of those as well. And I
18:15
Speaker 4: used to tell everyone used to tell me you're making
18:17
Speaker 4: me seasick.
18:19
Speaker 3: Yeah I know, yeah, like when I'm like slack and email.
18:25
Speaker 3: But but I think, like, like ladies, like let's just
18:28
Speaker 3: get creative too, you know, Like so I think on
18:31
Speaker 3: days where you know what, like I'm just I'm I
18:35
Speaker 3: just this is this is going to be my workout.
18:38
Speaker 3: It's just what is what it is. And I don't
18:39
Speaker 3: even care, like I'm super not self conscious and we
18:43
Speaker 3: just have to like let let that go and it
18:46
Speaker 3: just you know, these exercise snacks Like there's actually like
18:48
Speaker 3: a lot of really good literature around that too, that
18:50
Speaker 3: this it can be even more effective than a consolidated
18:53
Speaker 3: forty five minute workout, you know, just like breaking up
18:56
Speaker 3: like our sedentary behavior with like just these mini moments
19:00
Speaker 3: of you know, of activation and we can do goblet squads.
19:04
Speaker 2: We can do you know, just even like you.
19:07
Speaker 3: Know, Dumbo, like bicep curls like I you know, I
19:11
Speaker 3: just think movement is the most important thing. And fitting
19:14
Speaker 3: it in whenever you can is I think the second
19:17
Speaker 3: piece to that.
19:18
Speaker 1: And before we before we move on to the next subject,
19:22
Speaker 1: you can you cannot bank sleep right, like you can't
19:27
Speaker 1: be like, oh, I'm going to catch up on the
19:28
Speaker 1: weekend and I'm going to sleep fourteen hours.
19:33
Speaker 3: Okay, So two parts of that. So we published a
19:35
Speaker 3: paper a couple of years ago, three years ago. Now,
19:39
Speaker 3: we basically looked at sleep behavior prior to lockdown during
19:45
Speaker 3: COVID and and we looked at kind of your baseline
19:48
Speaker 3: psychological kind of resilience. And then we looked at after lockdown.
19:53
Speaker 3: We looked at your sleep behaviors and kind of your
19:56
Speaker 3: psychological functioning. And what we saw in those data is
20:02
Speaker 3: that people with more stable sleep wake time were actually
20:08
Speaker 3: seem to be less affected by COVID from like a
20:13
Speaker 3: psychological functioning standpoint. So people who had like more aligned
20:19
Speaker 3: circadian rhythms kind of going into lockdown were more robust
20:23
Speaker 3: to the dilitarious effects of like all the craziness that
20:27
Speaker 3: that was happening during COVID. So I think there is
20:29
Speaker 3: something to be said where there is this notion that
20:33
Speaker 3: you can build your resilience and create buffer in the system.
20:38
Speaker 3: So when you are introduced with stress or disruption, I mean,
20:42
Speaker 3: you can't even think about the holidays as the same
20:45
Speaker 3: sort of thing or any sort of event where you're
20:47
Speaker 3: going to be sleeping in a different bed and you're
20:49
Speaker 3: traveling and you're kind of out of your routine. Well,
20:52
Speaker 3: if you go into that moment depleted, you're really screwed, right,
20:57
Speaker 3: you know. Yeah, there is this notion that you can
20:59
Speaker 3: kind of build a buffer, make yourself like as bulletproof
21:03
Speaker 3: as possible, so when there is disruption, you're more equipped
21:07
Speaker 3: to kind of handle those perturbations and not be as affected.
21:12
Speaker 2: Right.
21:13
Speaker 3: So so there's that, But but you're absolutely right, Haley,
21:16
Speaker 3: like you, you can't make up for lost sleep, right,
21:18
Speaker 3: So the genes that you know, we're supposed to turn
21:21
Speaker 3: on last night but didn't because I didn't sleep, are
21:24
Speaker 3: not going to just doubly turn on tonight, right, So
21:28
Speaker 3: you know there is this thing as compensatory kind of
21:30
Speaker 3: rebound sleep.
21:32
Speaker 2: Right.
21:32
Speaker 3: The body's really good at you know, if I didn't
21:36
Speaker 3: get as much rem as I should have last night,
21:38
Speaker 3: I'm going to make up for it tonight probably, Like
21:42
Speaker 3: if you're a healthy kind of person, generally that's going
21:45
Speaker 3: to be happening. But you want to avoid that as
21:48
Speaker 3: much as possible, because then you kind of get into
21:50
Speaker 3: this cycle, right where you're always in a situation where
21:54
Speaker 3: you know, if I'm compensating tonight for like my crappy
21:57
Speaker 3: sleep last night, like, then the next night's sleep is
22:00
Speaker 3: probably I'm gonna endep right. Yeah. So so no, and
22:06
Speaker 3: I will say we are going to publish a paper
22:08
Speaker 3: on kind of social jet lag where we do see
22:11
Speaker 3: that the negative impact of a more inconsistent sleepway time
22:16
Speaker 3: does not outweigh uh short sleep on the weekend, So
22:24
Speaker 3: if you're getting short sleep during the week, So social
22:26
Speaker 3: jet lag is essentially variation between your week day sleep
22:33
Speaker 3: patterns and your weekend sleep patterns in that your weekday
22:37
Speaker 3: is relatively stable and then the weekend but maybe short sleep,
22:42
Speaker 3: and then the weekend you're basically long sleep and maybe
22:45
Speaker 3: irregular sleep. So that's essentially like the feature of social jetlag.
22:51
Speaker 2: So what we see in the.
22:52
Speaker 3: Data is people with short sleep and it can, but
22:55
Speaker 3: relatively consistent during the week actually fear better by extending
22:59
Speaker 3: the sleep on the weekend. So that's the answer to question.
23:02
Speaker 3: You do want to extend your sleep on the weekend.
23:05
Speaker 3: But but if you're basically extending it, I would not
23:13
Speaker 3: go beyond maybe ninety minutes of what you are, you know,
23:18
Speaker 3: of what your typical kind of If you're like getting
23:21
Speaker 3: maybe six and a half hours during the week, I'd
23:23
Speaker 3: probably try to keep it to like eight hours. I
23:25
Speaker 3: don't know that I sleep for ten hours right like that,
23:30
Speaker 3: there's going to be a lot of junk sleep in there,
23:32
Speaker 3: which is probably going to just make you more lethargic.
23:35
Speaker 3: So yeah, I mean I do whatever I can to
23:39
Speaker 3: kind of avoid scenarios where I'm in this like social
23:41
Speaker 3: jet like situation. But I know that a lot of
23:44
Speaker 3: people that's their life.
23:45
Speaker 1: But yeah, oh, something that you just can't chinse on.
23:50
Speaker 1: I mean, it's especially as we get older. It's just
23:53
Speaker 1: and the sleep. I mean, we talked about that too.
23:55
Speaker 1: It's it's tricky. It's a fine balance. But need to
24:00
Speaker 1: prioritize all of those things, like they're just non negotiables.
24:03
Speaker 1: They should be non negotiables.
24:05
Speaker 3: I know, it's it's it's so hard, you know, Like
24:09
Speaker 3: I don't mean I don't want to like sit here
24:11
Speaker 3: and say it's not it's not hard, but it's like
24:13
Speaker 3: you just kind of have to slowly design your life
24:15
Speaker 3: where you're prioritizing your sleep and you're figuring out, you know,
24:19
Speaker 3: how to think about your workouts and your social commitments,
24:22
Speaker 3: and you know, creating boundaries at work and you know,
24:25
Speaker 3: getting your family on board. Like this is this is
24:28
Speaker 3: not easy, right, Like what it takes it really hard
24:31
Speaker 3: for us. But but I think I think we know
24:35
Speaker 3: at this point sleep is non negotiable and and we
24:38
Speaker 3: need to do everything that we kind.
24:39
Speaker 2: Of protect it.
24:39
Speaker 3: And to your point, Hayley, like the older we get,
24:42
Speaker 3: you know, the the more that is just the case,
24:45
Speaker 3: Like we are just more more sensitive to every everything, Yeah,
24:48
Speaker 3: everything to alcohol, we're more sensitive to, uh, you know,
24:52
Speaker 3: to light, and and we're more sensitive to you know,
24:55
Speaker 3: short sleep and you know, it's it's so we.
24:57
Speaker 2: Just have to be strategic.
24:59
Speaker 3: Mm hmm.
25:02
Speaker 4: So there was another study that you'd indicated that was
25:05
Speaker 4: about the heart and health behavior responses to GLP ones,
25:10
Speaker 4: and in our community, you know, that's one of the
25:12
Speaker 4: tools in the toolbox that we share with our community
25:14
Speaker 4: as women are trying to get healthier, live longer. Is
25:18
Speaker 4: you know, supplementing with a GLP one when you're trying
25:20
Speaker 4: to when you have a significant amount of weight to lose.
25:23
Speaker 4: So I'm curious what kinds of information you guys have
25:26
Speaker 4: uncovered in that area.
25:29
Speaker 3: Yeah, great question. Let me just pull up. Pull on
25:34
Speaker 3: one second. Let me I just want to get.
25:38
Speaker 1: That's a heavy question, a heavy topic.
25:40
Speaker 3: Yeah, no, so we got it. Yeah, A long story short.
25:45
Speaker 3: Exercise attenu weights the negative impact on cardiovascular parameters. So
25:53
Speaker 3: individuals who exercise versus individuals who don't have less of
26:00
Speaker 3: an impact, less of a negative impact on their hardy
26:04
Speaker 3: variability and resting heart rate, which is not surprising, right,
26:07
Speaker 3: But when you go on these drugs, you will see
26:11
Speaker 3: your resting heart rate increase, You'll see your hearty variability decrease.
26:16
Speaker 2: Right.
26:16
Speaker 3: These are generally like not favorable things to be happening, right,
26:18
Speaker 3: Like you're putting extra stress on your cardiovascrosystem. And this
26:21
Speaker 3: is one of the side effects, right, and negative consequences
26:27
Speaker 3: of GLP one antagonists. But what we see in our
26:31
Speaker 3: data very clearly is that folks who are exercising a
26:34
Speaker 3: few times a week actually attenuate this negative impact on
26:38
Speaker 3: the cardiovascar system. So I think this idea that I know,
26:42
Speaker 3: this is really cool. So this is in review right now,
26:44
Speaker 3: so this should be published soon. But I think when
26:50
Speaker 3: we kind of zoom out and think about the purpose
26:53
Speaker 3: behind these results in recognizing that there's always going to
26:56
Speaker 3: be trade offs, right, and that exercise just really matters,
27:01
Speaker 3: and we can actually mitigate some of the these negative.
27:06
Speaker 2: Side effects of of GOLP.
27:09
Speaker 3: One by incorporating cardiovascuor exercise, right, And I guarantee strength
27:15
Speaker 3: training is going to just add to this.
27:17
Speaker 2: So this is basically you.
27:18
Speaker 3: Know, we're looking at all kind of cardio cardi respiratory
27:23
Speaker 3: type of fitness. But but yeah, I mean I thought
27:27
Speaker 3: this is really an exciting finding, one that makes complete sense, right,
27:32
Speaker 3: But it's just nice to have data.
27:35
Speaker 2: These are data that that don't exist currently, so it's nice.
27:38
Speaker 4: To and a lot of those lines that a lot
27:39
Speaker 4: of the studies that are coming out around GLP ones
27:41
Speaker 4: are around the change in body composition as you as
27:44
Speaker 4: you lose the weight, and a lot of them are
27:46
Speaker 4: showing that people are losing a lot of their mass
27:49
Speaker 4: from muscle and not fat. So you know, pairing these
27:53
Speaker 4: with a good good nutrition, so eating plenty of protein
27:58
Speaker 4: as well as strength and cardiovasque their exercise is the
28:01
Speaker 4: key to success with using them.
28:03
Speaker 3: We know that.
28:04
Speaker 2: So that's obviously again we call it.
28:05
Speaker 4: One of the tools in the toolbox to help you
28:07
Speaker 4: along the way, but you have to do the other things.
28:10
Speaker 4: The other the other things are non negotiable. So and
28:13
Speaker 4: that just speaks to it even more, you know, from
28:15
Speaker 4: the from the heart health perspective as well.
28:17
Speaker 2: Yep.
28:18
Speaker 3: And I think this is also really noteworthy that so
28:22
Speaker 3: whoop users, So our sample were all Whoop users. So
28:25
Speaker 3: we looked at basically are the results of our folks.
28:31
Speaker 2: In terms of their change in.
28:36
Speaker 3: In uh in BMI and the folks on our platform
28:42
Speaker 3: who are basically using our technology and also these GLP
28:46
Speaker 3: one and also using GLP one, they lost almost as
28:50
Speaker 3: much weight than twelve weeks as participants who took five
28:54
Speaker 3: milligrams over the course of one hundred and seventy six weeks.
29:00
Speaker 2: Wow, wow, oh my gosh. So we're publishing those data.
29:05
Speaker 2: But isn't that just wild? Yes, it's crazy.
29:11
Speaker 1: Yeah, yeah, you have access to all of the best
29:16
Speaker 1: information that we're all just like sponges. For I mean,
29:22
Speaker 1: this is like and and the great thing about podcasts
29:26
Speaker 1: and social media and this whole era is that everyone
29:30
Speaker 1: can have can get this knowledge. I mean it's available
29:35
Speaker 1: from people like you. So yeah, fascinating all of it.
29:40
Speaker 2: It is really interesting stuff.
29:43
Speaker 3: And I think, you know, for for folks who are
29:46
Speaker 3: going to go down this path, I mean justly to
29:49
Speaker 3: your point, like.
29:52
Speaker 2: You you want to retain as.
29:54
Speaker 3: Much muscle as possible, like that is like that that
29:57
Speaker 3: is also nons your metabolism. Yeah, I mean that it's
30:01
Speaker 3: like everything right, Like and when we think about like
30:03
Speaker 3: the role muscle plays in just our overall health and functioning,
30:07
Speaker 3: like it is just you know, I think we're learning,
30:11
Speaker 3: you know, more and more about about the mechanism and
30:14
Speaker 3: how crucial it is. But but yeah, I mean I
30:17
Speaker 3: think that like every human on the planet needs to
30:21
Speaker 3: be on a strength program.
30:22
Speaker 2: Like it's just.
30:27
Speaker 3: Say that again, every human on the planet needs to
30:30
Speaker 3: be on a strength program. And if they don't know
30:33
Speaker 3: how to lift weights and do not feel confident the gym,
30:36
Speaker 3: they need to get a coach and they need to
30:37
Speaker 3: be they need to build their competency inside the weight room.
30:42
Speaker 3: And there is honestly nothing more important for a woman
30:47
Speaker 3: like my daughter will leave my house understanding how to program,
30:52
Speaker 3: how to lift weights, how to you know, she is
30:55
Speaker 3: going to know everything that she needs to know that
30:57
Speaker 3: she can have, know that you have for the rest
31:00
Speaker 3: of her life. Right And and that is honestly like
31:03
Speaker 3: a responsibility we have as citizens. Like and I know
31:08
Speaker 3: political and philosophical, but you know, the last thing I
31:13
Speaker 3: want for myself is to be a burden on society, right,
31:17
Speaker 3: Like I think that we have a responsibility to take
31:20
Speaker 3: control of our health. And I and I understand that,
31:23
Speaker 3: you know, it is it I'm coming from maybe a
31:26
Speaker 3: place of privilege. I've I've you know, had a lot
31:29
Speaker 3: of shit in my life like most folks. But but
31:32
Speaker 3: you know, I have been an athlete my whole life,
31:34
Speaker 3: So I understand how to program, I understand I do
31:36
Speaker 3: all these things. But but it's it's it's like the
31:40
Speaker 3: same thing as like learning how to cook, Like these
31:42
Speaker 3: are things that you need to develop the skills and
31:45
Speaker 3: expertise so you can, you know, you can you can
31:50
Speaker 3: show up in the world with capacity and not not
31:53
Speaker 3: be vulnerable to illness and to injury.
31:56
Speaker 2: And you know, there.
31:57
Speaker 3: There's just a path to that, you know, and it
31:58
Speaker 3: starts with like moving heavy stuff.
32:01
Speaker 1: Yeah, that you gave me the chills.
32:04
Speaker 2: That sums it up right there.
32:06
Speaker 1: Amazing, I mean, and it really is like if we
32:09
Speaker 1: get back to the basics that we're all talking about,
32:12
Speaker 1: all of this links together. It all links together, every
32:15
Speaker 1: conversation that we've had with you and the whole help spectrum.
32:20
Speaker 1: It's nothing fancy. It's just like get it done, prioritize it,
32:25
Speaker 1: and it doesn't have to look like you know whoever
32:28
Speaker 1: on Instagram or any social media like it just has
32:31
Speaker 1: to be something that you're in and out every day.
32:34
Speaker 1: These are the choices and the behaviors that you now have.
32:38
Speaker 3: Yeah, and there's never been We're at kind of an
32:41
Speaker 3: unpres unpresentented time in human history and that we have
32:45
Speaker 3: access to all of this information and you know, it's
32:47
Speaker 3: just you know, following reputable folks who have the right information,
32:52
Speaker 3: who are doing the due diligence to make sure that
32:54
Speaker 3: the information they're transferring is accurate and that promoting safety
32:59
Speaker 3: and the proper tech technique and you know, so it's
33:02
Speaker 3: we're at a point in time where you know, this
33:04
Speaker 3: is it's there for us, right, there's there's kind of
33:07
Speaker 3: no excuses at this point, right, And and it's like
33:10
Speaker 3: we just like need to take control of our health.
33:13
Speaker 3: And when I think about like democracy, and like one
33:16
Speaker 3: of the biggest threats to democracy is just the sickness
33:20
Speaker 3: that exists in this in our country in terms of
33:23
Speaker 3: metabolic dysfunction and cardiovaster disease, and like that's the actual
33:28
Speaker 3: threat to democracy, right, Like yeah, you can zoom out
33:31
Speaker 3: for a second. Like so like whoever you are, whatever,
33:36
Speaker 3: like is important to you, Like this is actually at
33:39
Speaker 3: the foundation.
33:42
Speaker 1: Mike drop, Kristin. This is like the second mic drop today.
33:47
Speaker 2: I had one more.
33:48
Speaker 4: Question that I wanted to make sure we got in today, Kristen.
33:50
Speaker 4: And that is on some of a lot of well,
33:54
Speaker 4: I'll hear sometimes that a lot of the data that's
33:57
Speaker 4: being gathered on the various is very male centric, or
34:03
Speaker 4: or as much of the research is being done on men,
34:05
Speaker 4: or even the data around HRV and some of those
34:08
Speaker 4: things are more men male centric. Can you do either
34:12
Speaker 4: debunk that myth or tell us in the right path.
34:16
Speaker 3: That's like such an important thing to note. And I
34:21
Speaker 3: think you know, I can speak to Whoop and I'll
34:24
Speaker 3: say most of our competitors are not doing they don't
34:26
Speaker 3: have a lab, right, They're not doing their own data collection.
34:28
Speaker 3: They are buying data and training their algorithms off of
34:32
Speaker 3: that bought data.
34:33
Speaker 2: Yes, we do not do that.
34:35
Speaker 3: We have humans coming into our lab, or we go
34:39
Speaker 3: to Austin we run data collections, or we go to California,
34:43
Speaker 3: or we go to Ireland, like we're going all of
34:45
Speaker 3: the world kind of running these data collections, and we
34:47
Speaker 3: do a lot of it out of our lab. We
34:49
Speaker 3: ensure diversity of skin tone, We ensure that we have
34:53
Speaker 3: all sorts of types of different types of humans. So
34:57
Speaker 3: are the algorithms that are used for a woman are
35:00
Speaker 3: not the same as the algorithms that are used for
35:02
Speaker 3: a man.
35:04
Speaker 2: Right there you.
35:05
Speaker 3: Go all the reasons that we know are true that
35:09
Speaker 3: we are not the same as guys.
35:10
Speaker 4: And maybe I need to make a change.
35:14
Speaker 3: Perhaps perhaps, Yeah, I think that you know, this is
35:20
Speaker 3: something that we think so deeply about. And we just
35:23
Speaker 3: had this huge, like research kind of activation moment at
35:28
Speaker 3: our headquarters where we invited a bunch of women in
35:32
Speaker 3: our community to kind of come and spend the evening
35:36
Speaker 3: at wop HQ. I gave a presentation on perimenopause and
35:39
Speaker 3: menopause and you know, just behaviors that are really health
35:44
Speaker 3: promoting versus detracting. And so we had this just like
35:47
Speaker 3: really nice day. We were just like invited our our
35:51
Speaker 3: members to come and and and kind of hear what
35:53
Speaker 3: we do to collect data and try to get encourage
35:56
Speaker 3: them to be a part of our data collections.
35:59
Speaker 2: So we'd really take we're doing everything.
36:01
Speaker 3: That we can to make sure that we are collecting
36:06
Speaker 3: the right data so we can build algorithms that that
36:10
Speaker 3: makes sense for men, it makes sense for women. I
36:13
Speaker 3: think also on my side, you know, four years ago,
36:16
Speaker 3: I made a commitment that I will never engage in
36:19
Speaker 3: a study where I don't have equal representation both male
36:22
Speaker 3: and female. So our cold Water Immergion study at UCLA,
36:26
Speaker 3: I do not. I say no unless you're going to
36:29
Speaker 3: have the same representation of women as in men.
36:31
Speaker 2: So you get the forty seven.
36:32
Speaker 3: Football team, Okay, we're going to get the soccer women's
36:35
Speaker 3: soccer team. We're gonna get the wom's volleyball team, and
36:37
Speaker 3: we're gonna get the cross country girls.
36:39
Speaker 2: So we're gonna have on each side. So I'm like,
36:42
Speaker 2: you know, I'm of and that's what it takes. That
36:45
Speaker 2: is what it takes.
36:46
Speaker 3: And we have to, like, we have to just say
36:48
Speaker 3: this is actually how it's gonna roll. And you know
36:51
Speaker 3: you want us to be involved, you want this data,
36:52
Speaker 3: then you know you have to we are going to
36:56
Speaker 3: commit to making sure that we you know that that
36:59
Speaker 3: we have presentation of of equal representation in the research.
37:05
Speaker 1: Kristin unbelievable. I seriously wish I had a full day
37:10
Speaker 1: with you. I'm coming. We should come out. Jocely and
37:13
Speaker 1: I were planning at this coast. Oh my god, you
37:17
Speaker 1: absolutely should thousand. You're in Boston, right, yes, yes, well
37:23
Speaker 1: if you're.
37:23
Speaker 3: Having an off lab, but you can do a Goo
37:25
Speaker 3: two max test, we can work out.
37:27
Speaker 2: We can.
37:28
Speaker 1: Oh, we're doing it all. We're doing it all. Well,
37:30
Speaker 1: thank you so much for your time, thank you for
37:32
Speaker 1: what you're doing for women. Thank you for your non negotiables,
37:36
Speaker 1: and for joining us today for this part too. And
37:40
Speaker 1: I'm just I just adore you and I love that
37:42
Speaker 1: we have access to you. So thank you again for coming.
37:46
Speaker 2: On, thanks for having me, thanks for listening.
37:51
Speaker 1: If you enjoyed this episode, please consider giving us a
37:54
Speaker 1: five star review and sharing the body Pod with your friends.
37:58
Speaker 2: Until next time EH.