Latest / The Body Pod / RE-RUN - The Musculoskeletal Syndrome of Menopause with Dr. Vonda Wright - Longevity & Strength Tips

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RE-RUN - The Musculoskeletal Syndrome of Menopause with Dr. Vonda Wright - Longevity & Strength Tips · The Body Pod

0:00
Speaker 1: Today on the Body Pod, we are providing a rerun
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Speaker 1: of some of our favorite and most popular episodes. This week,
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Speaker 1: I have the pleasure of reintroducing you to the doctor
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Speaker 1: Vonda Wright episode. This episode is one of my favorites
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Speaker 1: with doctor Vonda Wright because we dive deep into the
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Speaker 1: musculo skeletal syndrome of menopause and what that means for
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Speaker 1: you and how being frail is fatal. Join me while
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Speaker 1: we rerun this incredible episode with doctor Vonda Wright. Hey everyone,
0:34
Speaker 1: this is Haley and I'm Lara, and welcome to the
0:38
Speaker 1: Body Pod. Welcome to season two of the Body Pod,
0:48
Speaker 1: where we are beginning this season with the best of
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Speaker 1: the best, Doctor Vonder Wright. Doctor Wright is an orthopedic
0:55
Speaker 1: surgeon and mobility specialist and has made a name for
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Speaker 1: herself for being one of the top longevity specialists for women.
1:04
Speaker 1: We dive into the muscular skeletal syndrome of menopause, the
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Speaker 1: importance of a foundation phase of training, the connection between
1:12
Speaker 1: muscle and bone, and how we can change the trajectory
1:16
Speaker 1: of our lives for the better with strength training. Let's
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Speaker 1: get into the show, Okay, So let's go back, starting
1:26
Speaker 1: with health span versus lifespan.
1:30
Speaker 2: You know, when we think about how long we're going
1:33
Speaker 2: to live, we typically, you know, we talk about the
1:37
Speaker 2: rare person who lives to one hundred and fourteen. You know,
1:39
Speaker 2: the Blue zones people one hundred and fourteen, what happened there?
1:43
Speaker 2: Or we talk about longevity. We're trying to you know,
1:46
Speaker 2: some of the longevity. Men thing that the baby's being
1:49
Speaker 2: born now will will not die until they're one hundred
1:52
Speaker 2: and twenty. And that's fine, I mean, and I think
1:54
Speaker 2: that everything that the three of us do will extend
1:59
Speaker 2: our life at expect our lifespan. The average life expectancy
2:04
Speaker 2: in this country for men is seventy seven point six
2:08
Speaker 2: years now, it's gone down since COVID, and for women
2:12
Speaker 2: is slightly more. But that is not the number of
2:16
Speaker 2: years that we will be healthy. Papers have been published
2:19
Speaker 2: that show that the average health span, those years that
2:24
Speaker 2: we can expect not to be limited by disease, is
2:27
Speaker 2: only sixty three. Sixty three is not that old, and
2:32
Speaker 2: it is on average when people retire to live the
2:35
Speaker 2: life they envision, and what happens if they have not
2:38
Speaker 2: invested along their lives and staying in their health span,
2:42
Speaker 2: they will spend three days a week in the doctor's
2:44
Speaker 2: office during the last twenty years of their lives. Now
2:48
Speaker 2: do I expect to live longer than that? Well, ladies,
2:50
Speaker 2: my goal is ninety seven, and I can tell you
2:53
Speaker 2: why that's my goal. Please seven after that, as I think, Well,
2:58
Speaker 2: because I had my last child at forty and I
3:02
Speaker 2: am currently fifty seven, and so if I can stick
3:05
Speaker 2: around until my youngest child is my age, everybody's going
3:09
Speaker 2: to be good. Actually, my youngest child is so independent
3:12
Speaker 2: she'd be good now. But I'm just saying, if I
3:14
Speaker 2: can stick around until she's fifty seven, I'm going to
3:18
Speaker 2: be good. And so I've just arbitrarily said ninety seven.
3:22
Speaker 2: But to get to ninety seven takes an investment now,
3:26
Speaker 2: and took an investment when I was forty. Right, you
3:28
Speaker 2: can't just start in your sixties and seventies and expect
3:34
Speaker 2: to optimize the way we could if we started when
3:37
Speaker 2: we were thirty five or forty. And so I've got
3:39
Speaker 2: this whole kick going on that I post about with
3:44
Speaker 2: some frequency called forty ish. It's like, let's get our
3:47
Speaker 2: proverbial shit together in the critical decade, which in my
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Speaker 2: mind is thirty five to forty five, when the women
3:52
Speaker 2: still have estrogen when we're still healthy enough, because we're
3:57
Speaker 2: trying to extend our health span to equal our lifespan,
4:02
Speaker 2: and so that both of them instead of health span
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Speaker 2: going like this and then dropping and then you still
4:11
Speaker 2: have to live twenty years, that they both come together,
4:14
Speaker 2: right and then bloop. Whenever it's done, you just go
4:17
Speaker 2: to sleep and we have an amazing exit? Was that
4:20
Speaker 2: last year? I know that's what I want, Quina. Look
4:24
Speaker 2: at Queen Elizabeth. She got frail, but she was still
4:27
Speaker 2: doing her thing. On Tuesday she met with the Prime Minister.
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Speaker 2: On Thursday, she just went to sleep and didn't wake up.
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Speaker 2: I'm raising my hand for that kind of exit, right, Yes,
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Speaker 2: So that's what I mean by health span versus lifespan.
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Speaker 3: Something else you say about this that goes along with
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Speaker 3: it is that I love is our health and aging
4:52
Speaker 3: is predetermined by our life lifestyle choices, not our genes.
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Speaker 3: I feel like this is so power. Will you talk
5:01
Speaker 3: about that?
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Speaker 2: Yeah? You know, all of us, you know, when we're
5:04
Speaker 2: being formed in utero, received genes from our father, genes
5:08
Speaker 2: from our mother, and many you know, we for many
5:12
Speaker 2: years we said that's our destiny. We can't do anything
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Speaker 2: about it. My dad had this, my mom had this.
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Speaker 2: My family for three generations have been big boned. By
5:21
Speaker 2: the way, there's no such thing as big bone. That's
5:23
Speaker 2: an excuse for not building enough muscle, et cetera.
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Speaker 1: That's what I was told my whole life big boned.
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Speaker 2: Sorry, my dear, bones are about fifteen percent of our
5:34
Speaker 2: total weight. That's it, So you can't.
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Speaker 4: Yeah, But the thing is, we now know that less
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Speaker 4: than thirty percent and depend on depending on who you believe,
5:46
Speaker 4: ten percent of our health and aging is predetermined by
5:49
Speaker 4: our genome.
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Speaker 2: When we work out. When you put people through a workout,
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Speaker 2: ninety eight hundred of our genes are stimulated to be inscribe.
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Speaker 2: Transcribe simply means the genes turn on and make proteins.
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Speaker 2: Your activity affects what your genetics do. That is what
6:12
Speaker 2: the field of epigenetics is all about. Broccoli is not
6:15
Speaker 2: just broccoli, it's the phytochemicals that come from plants. Sprinting
6:20
Speaker 2: is not just sprinting. It stimulates all kinds of gene transcription,
6:26
Speaker 2: and so we can have a little excuse. There are
6:33
Speaker 2: some genetically predetermined diseases, but for most of us, our
6:39
Speaker 2: health and longevity is specific.
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Speaker 1: Okay, So what is the role of estrogen as it
6:46
Speaker 1: relates to these inflammatory injuries that women tend to get
6:52
Speaker 1: over the age of forty that you see in your practice.
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Speaker 2: So I love that you've asked me about the role
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Speaker 2: of estrogen and the muscular skeletal system. I've just published
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Speaker 2: a paper. It's just in the proof stage. It'll be out.
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Speaker 2: I'll send it to you, naming the nomenclature the musculo
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Speaker 2: skeletal syndrome menopause. Because here's what happens women in midlife.
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Speaker 2: As you know, every month of our lives. After puberty,
7:16
Speaker 2: women's hormones go up and down every fourteen days, and
7:19
Speaker 2: thus we have a period. Men if you're puberty and
7:22
Speaker 2: their testosterone stays pretty level. So when we have used
7:27
Speaker 2: up a huge percentage of our eggs, usually by the
7:31
Speaker 2: age of forty, we only have one percent left, the
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Speaker 2: amount of estrogen we produce every cycle starts to decline,
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Speaker 2: and that's the onset of perimenopause. But even before we
7:41
Speaker 2: have the symptoms of hot flash as night sweats, brain fogs,
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Speaker 2: start losing muscle and bone, that we become aware of
7:48
Speaker 2: our hormones, both estrogen and testosterone are declining, and so
7:52
Speaker 2: what that does in a variety of the musculo skeletal
7:55
Speaker 2: tissues and in our immune system is changes all the
8:02
Speaker 2: amazing thing that estrogen does for us. So when it
8:05
Speaker 2: comes to inflammation, estrogen is a huge anti inflammatory. It
8:09
Speaker 2: works directly to regulate a chemical called tuminicrosis factor, which
8:14
Speaker 2: is a huge inflammatory side of kind, as well as
8:17
Speaker 2: working in the immune system on a molecule called the inflamazon.
8:21
Speaker 2: But the end result of not having estrogen sitting I
8:25
Speaker 2: always do this with my hands. This is an estrogen receptor.
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Speaker 2: This is estrogen. The net effect of having no estrogen
8:32
Speaker 2: sitting in the estrogen receptor is that none of the
8:35
Speaker 2: downstream control mechanisms can happen, and so women become highly
8:42
Speaker 2: inflamed and that manifests in many ways. Number One arthralgia,
8:47
Speaker 2: which is total body aching. And this was one of
8:51
Speaker 2: the main symptoms that I arrived into perimenopause with. I'm
8:54
Speaker 2: an athlete, I was a dancer. I could do anything
8:58
Speaker 2: with my body and all of us, and I couldn't
9:00
Speaker 2: get out of bed because everything hurt. And that I
9:04
Speaker 2: didn't realize that at the time. I fully realize it
9:07
Speaker 2: now is due to estrogen becoming lower. The second thing
9:12
Speaker 2: that happened that manifests as is the ever popular frozen
9:16
Speaker 2: shoulder where women show up with shoulder pain. They didn't
9:20
Speaker 2: hit the shoulder on the bedroom door, they didn't fall,
9:24
Speaker 2: they didn't lift too much, but all of a sudden,
9:25
Speaker 2: their shoulder hurts and they follow their instincts, they don't
9:29
Speaker 2: move their shoulder, and in less than a week, I'm
9:32
Speaker 2: not kidding you, women will come in unable to hook
9:34
Speaker 2: their bra, which I call the can't hook your bra sign,
9:38
Speaker 2: and they can't their arm. And that's just because of
9:41
Speaker 2: the raging inflammation in the shoulder capsule. And it starts
9:47
Speaker 2: out first with hot red pain. Over time the pain
9:51
Speaker 2: can go away, but the capsule, the connective tissue of
9:56
Speaker 2: the shoulder actually contracts, and that's where you've got women
9:59
Speaker 2: for years able to move their arm. That is just
10:04
Speaker 2: estrogen walking out the door, right. So that's arthragia, that's
10:09
Speaker 2: frozen shoulder. It manifests a lot of other ways. Within
10:15
Speaker 2: the musculoskeletal system. We are cartilage becomes less heardy, we
10:19
Speaker 2: have rapid progression of arthritis, We lose muscle rat mass
10:23
Speaker 2: at an alarming rate. We can lose ten percent, ten
10:26
Speaker 2: to fifteen percent in our perimital puzzle period. We lose
10:30
Speaker 2: three percent of our bone density a year, even before
10:32
Speaker 2: we realize what's happening, and we redispute our fat, all
10:38
Speaker 2: those things that we become aware of because we suddenly
10:40
Speaker 2: have belly fat and we may never have had it before,
10:43
Speaker 2: but that starts happening. I'm sorry, millennial women about forty three,
10:50
Speaker 2: forty four, forty five, way before forty seven, which is
10:55
Speaker 2: when I felt like I was hit by a truck.
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Speaker 2: Definitely before fifty one or fifty two, which is the
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Speaker 2: average age of menopause. So there's so much we can
11:05
Speaker 2: do a decade earlier to get in front of this.
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Speaker 1: Okay, So this is like what you call like the
11:12
Speaker 1: the midlife muscle crisis, like in this age range of
11:16
Speaker 1: thirty five to forty five. And I didn't start lifting
11:20
Speaker 1: until I was forty one.
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Speaker 2: After yeah, yeah, I saw, yeah, you were a runner.
11:25
Speaker 1: Yeah, I was a triathlete. I did iron Man and
11:28
Speaker 1: then I had this massive knee. I had a complete
11:32
Speaker 1: root tear of the meniscus. No good, and so I
11:35
Speaker 1: was non weight bearing for you know, six weeks, and
11:39
Speaker 1: I was like I'm getting certified, like I'm changing my
11:42
Speaker 1: whole So I got certified as a personal trainer. I
11:44
Speaker 1: mean I was teaching plots and doing I was very
11:47
Speaker 1: active my whole life. But it is a doozy. I
11:49
Speaker 1: mean I had osteonecrosis in the femur the you know,
11:55
Speaker 1: for those that don't know osteonocrosis, because some people don't
11:59
Speaker 1: know what's happening. Do you see that a lot in
12:02
Speaker 1: your patients.
12:03
Speaker 2: Osteo necrosis or osteoporosis.
12:07
Speaker 1: Well, let's talk about necrosis. Yeah, not a lot of
12:10
Speaker 1: people will have but like a lot.
12:12
Speaker 2: Of people have it. But that's a disaster. So osteosis means.
12:17
Speaker 4: No, I love it.
12:17
Speaker 1: Bone death.
12:20
Speaker 2: You have a loss of blood supply in your bone,
12:23
Speaker 2: and bone is a highly vascular structure. But without blood
12:27
Speaker 2: on the outside of bone is like a tree trunk, thick, rind,
12:30
Speaker 2: bark on the inside, it's like lace, it's called And
12:35
Speaker 2: when you don't have a blood supply, that collapses and
12:40
Speaker 2: you can actually the rounded surface on the end of
12:42
Speaker 2: your femur, for instance, can collapse and become flat and
12:45
Speaker 2: it's irreversible. So that's why when we for whatever reason,
12:50
Speaker 2: people get the osteoonocrosis. It can be for no reason
12:53
Speaker 2: at all. It can be because of chemotherapy, or steroids
12:56
Speaker 2: or over drinking. Sometimes nothing. You're like, I did nothing,
13:00
Speaker 2: and still your bone has lost its blood supply. That's
13:03
Speaker 2: why we're so careful to protect weight bearing so that
13:07
Speaker 2: we don't allow your bone to collapse before it heals.
13:12
Speaker 1: So it's irreversible.
13:15
Speaker 2: Well, we have techniques now where we try to to
13:19
Speaker 2: We called it retro drilling. So if this is the
13:22
Speaker 2: patch of osteenocrosis, we're not going to come through your
13:25
Speaker 2: joint and far up your cartilage. We're going to come
13:28
Speaker 2: from behind. We're going to drill little pathways that we
13:32
Speaker 2: put bone graph in and ask your body to revascularize.
13:38
Speaker 2: Sometimes that works, sometimes that doesn't work. If it works,
13:42
Speaker 2: give it time, we'll heal. If it doesn't work, then
13:45
Speaker 2: there's a high chance that your bone will collapse and
13:48
Speaker 2: we'll have to resort to some kind of cartilage restoration technique.
13:53
Speaker 1: Yeah. I mean that was selfishly for me because I
13:56
Speaker 1: had been hitting bone on bone because I was undiagnosed
13:59
Speaker 1: for six months, and so I just kept running it
14:02
Speaker 1: because I was like, I feel like I'm crazy. They're
14:04
Speaker 1: like we think it's a bone bruise, and I was like, well, okay,
14:07
Speaker 1: so I guess I'm just you know, living life in pain.
14:11
Speaker 1: But anyhow, I mean, that's that's one thing. But as
14:14
Speaker 1: a as an orthopedic surgeon, for these women that are
14:21
Speaker 1: coming over, what is the age range where you see
14:25
Speaker 1: most of the common injuries, And I assume that's rotator
14:29
Speaker 1: cuff is one.
14:30
Speaker 2: Of those the common injuries of midlife or for women.
14:35
Speaker 1: Let's say midlife to like from thirty five on.
14:39
Speaker 2: Yeah, so for masters age athletes, which you know, Masters
14:43
Speaker 2: is defined for anybody outside the Olympic pathway because we
14:47
Speaker 2: have four year olds in the Olympics right now, but
14:49
Speaker 2: that they're a different athlete than even high level recreational
14:53
Speaker 2: athletes or and so most injuries in even high level
15:00
Speaker 2: recreational athletes come for two reasons. Trauma, we fall off
15:06
Speaker 2: of something, we jump down off of something, we twist hard,
15:09
Speaker 2: or overuse too much too often, not enough recovery progressing
15:15
Speaker 2: too quickly, and we just overcome the strength of the tissue,
15:23
Speaker 2: whether it's the tendon, ligament, bone. Right. The thing about
15:28
Speaker 2: the muscular skeletal system is even though the bones are
15:30
Speaker 2: dynamic and they're replacing themselves all the time. Ligaments you
15:34
Speaker 2: get one set, meniscus you get one set, cartilage you
15:39
Speaker 2: get one set, And so we have big traumatic injuries
15:42
Speaker 2: no matter what age we are. I've had twenty year
15:45
Speaker 2: old football players with end stage arthritis because they've just
15:49
Speaker 2: had a big traumatic injury. So for midlife people, it's
15:52
Speaker 2: either trauma or usually overuse less. So things like I
15:59
Speaker 2: was playing pick up soccer, I was running, I felt
16:03
Speaker 2: a pop my acl pop. That is due to weakness
16:06
Speaker 2: and muscling balance. So that would be number three.
16:08
Speaker 1: Okay, yeah, and that's like I mean, I think that
16:12
Speaker 1: goes along with what we try to preach. Yes, women
16:17
Speaker 1: are getting the message to lift heavy, but there is
16:19
Speaker 1: a progression that you have to do, and we have
16:23
Speaker 1: to make sure those small guys are just as healthy
16:26
Speaker 1: as the strong guys. Because this is what I see
16:29
Speaker 1: all the time. Somebody will come in and be like, well,
16:31
Speaker 1: you know, I can't do this because I hurt myself,
16:35
Speaker 1: and I'm like, well, let's talk about it, and everyone
16:38
Speaker 1: wants to just like get right into the fun stuff.
16:40
Speaker 1: They're really heavy lifting and you cannot, you cannot you
16:44
Speaker 1: do that at a cost.
16:46
Speaker 2: Well, I think it's like anything, right. People when they
16:50
Speaker 2: talk to me about longevity, they want to go right
16:52
Speaker 2: to the wacko biohacking stuff that I'm happy to discuss
16:55
Speaker 2: with them. Meanwhile, their general health is not optimized.
16:58
Speaker 3: It's such a good point.
17:00
Speaker 2: We don't know if your labs, their regular labs are
17:03
Speaker 2: let alone their biomarker weird labs. So it's the same
17:06
Speaker 2: way with fitness, I think, and that it seems fast
17:09
Speaker 2: and sexy and all their friends are all their heroes
17:12
Speaker 2: are doing it, or they look at you guys and
17:14
Speaker 2: they're like, look at these specimens. They don't realize the
17:19
Speaker 2: reps you put in to get there, right, everybody just
17:22
Speaker 2: wants to jump off. So if I was just writing
17:26
Speaker 2: about this today from my book if you are, if
17:30
Speaker 2: you are a adult onset exerciser, I mean you've never
17:33
Speaker 2: really done it, Nobody ever really taught you. You just
17:36
Speaker 2: never did it. Or you are a once upon a
17:39
Speaker 2: timer meaning we're still talking about high school and we're
17:42
Speaker 2: forty years old. Okay, give that up. That was a
17:45
Speaker 2: long time ago. Where you're a new person, you get
17:47
Speaker 2: a new experience, whatever the situation is. Sometimes you just
17:53
Speaker 2: have to start with figuring out where your knee is
17:56
Speaker 2: and where your hip is and how you connect them
17:59
Speaker 2: and when you move your body. If you want to
18:01
Speaker 2: do a squat, it's a multi joint activity. And if
18:04
Speaker 2: your ankles aren't limber enough, you are a form for
18:08
Speaker 2: your squat's not going to be good enough and you're
18:10
Speaker 2: gonna hurt yourself. So learning how your body moves, learning
18:14
Speaker 2: to move your body, learning to trust your body. I mean,
18:18
Speaker 2: putting a bar on your back and doing a back
18:20
Speaker 2: squad is scary if you don't even know how your
18:24
Speaker 2: body moves or where your butt's going to end up. So,
18:27
Speaker 2: you know, building a foundation, which I know is really
18:30
Speaker 2: important to you. I think is critical for progressing to
18:35
Speaker 2: a place where you can slam the weights around. I mean,
18:37
Speaker 2: I feel like a badass when I'm putting weights that
18:41
Speaker 2: didn't I know, I feel like such a badass, but
18:44
Speaker 2: that didn't happen overnight. And every time I take a break,
18:47
Speaker 2: I mean, I'm just coming off an unfortunate break because
18:50
Speaker 2: I traveled so much. I knew you were just traveling.
18:53
Speaker 2: It totally screws up my whole routine. I mean, I
18:57
Speaker 2: am back to weights that I little, smaller weights that
18:59
Speaker 2: I haven't lifted for a while because I can't get
19:02
Speaker 2: what I need in a hotel. So anyway, but even
19:05
Speaker 2: now I know what I'm doing, I know what it's
19:08
Speaker 2: supposed to feel like. It's a little scary to put
19:11
Speaker 2: that big red back on my back, so imagine having
19:15
Speaker 2: not done it ever. Yeah, so please please take some lessons.
19:21
Speaker 2: I mean, yeah, yeah, please.
19:23
Speaker 1: It's arrestingmental So yeah, do you. Let's talk about the
19:30
Speaker 1: relationship of the bone and the muscle.
19:35
Speaker 2: I'm really glad you brought this up because I'm chuckling
19:40
Speaker 2: as a I'm a muscle scientist. I had a muscle
19:43
Speaker 2: stem cell lab for a long time and it was
19:45
Speaker 2: streaming from the mountaintops. It's all about your muscle, people.
19:49
Speaker 2: I am so glad people are finally listening to that. Right.
19:53
Speaker 2: But what people need to realize, also as an orth
19:57
Speaker 2: peak surgeon a bone doctor, is that without your bone bones,
20:01
Speaker 2: your muscle is just a heap of quivering tissue. It
20:07
Speaker 2: does nothing on its oone. It's metabolically active, but without
20:11
Speaker 2: the connection to bone, it's just it's a pile of hamburger.
20:16
Speaker 2: I mean, not to degrade muscle, but come on, people,
20:18
Speaker 2: what unless it's connected to bone nothing moves. The fact
20:23
Speaker 2: of the matter is bone is structural for allowing muscle
20:26
Speaker 2: to do its magic. It is our storehouse of minerals.
20:33
Speaker 2: But it is a master communicator through the hormones that
20:38
Speaker 2: bone makes. Bone is thought of as, to use a funny,
20:45
Speaker 2: you know, analogy, the strong silence standing in the corner,
20:50
Speaker 2: not saying much, just you know, looking good. Bone is
20:54
Speaker 2: a master communicator. It produces multiple hormones, including one that's
20:59
Speaker 2: I'm starting to talk about all the time called osteocalcin.
21:03
Speaker 2: Osteocalcin is like a global communicator. And why wouldn't bones
21:08
Speaker 2: be part of the communication process. We have bones from
21:12
Speaker 2: our head, we have bones in our pinky toe. We're
21:15
Speaker 2: connected our entire body by a system of bones. Osteocalcin,
21:20
Speaker 2: for instance, goes to our muscle and helps our muscle
21:25
Speaker 2: and our pancreas regulate insulin sensitivity. Amazing, right, Osteoclcon from
21:30
Speaker 2: the bone, it goes to the brain and helps our
21:33
Speaker 2: brain produce neurotransmitters. For men, it goes to your testicles
21:38
Speaker 2: and helps your litig cells make testosteroid. Oh my god,
21:42
Speaker 2: it gives a whole new meaning to the mey men
21:44
Speaker 2: love bones serious. And then there are others. Seriously, I
21:48
Speaker 2: could make a joke, but I want you know. There
21:52
Speaker 2: are just so many things bone does that nobody realizes.
21:57
Speaker 2: But the connection between bone and muscle is intimate. Muscle
22:03
Speaker 2: if it muscle is my arm is connected to bone
22:06
Speaker 2: through a tendon, which is my hand. It connects to
22:10
Speaker 2: a bone like this. But we think that muscle is
22:13
Speaker 2: hanging on the bone. No bone has sent out stem
22:16
Speaker 2: cells and fibers to hold the muscle the tendon to it.
22:21
Speaker 2: So they intimately related. They're holding hands. They are not
22:25
Speaker 2: two organs in the separate sides of the universe. They
22:29
Speaker 2: are in the same cul de sac, sending out their
22:32
Speaker 2: little messagers to talk all the time, their coordinated ecosystem.
22:37
Speaker 2: And so it's kind of amazing. And it's why we
22:40
Speaker 2: talk about things like osteo I always have to mix
22:47
Speaker 2: up these words. Sarcopenia plus osteoporosis is thought to be
22:54
Speaker 2: one disease, actually one continuum. We lose muscle, it can't
22:59
Speaker 2: talk to bone, we lose bone. Bone can't help form muscle.
23:04
Speaker 2: It's osteosarcopenia. There, it came out out of the depths
23:08
Speaker 2: of my brain. One disease. It's an amazing connection that
23:14
Speaker 2: I just am going to keep talking about every time
23:16
Speaker 2: I have an opportunity now, because it's not just one thing.
23:21
Speaker 2: The importance of muscle and bone are also critical in
23:25
Speaker 2: real life. So you know, you guys are in the
23:29
Speaker 2: prime of life. I'm in the prime of life. But
23:32
Speaker 2: as an orthopedic surgeon, I have to take call and
23:35
Speaker 2: when I'm called to the hospital to meet a patient,
23:38
Speaker 2: typically because of the kind of hospital that I have
23:41
Speaker 2: to take call in, what I The person I find
23:45
Speaker 2: before me is a woman in her seventies or eighties,
23:49
Speaker 2: and she has fallen and broken her hip, not only
23:54
Speaker 2: because her bones were so weak, but because her muscle
23:57
Speaker 2: mass was so little that she tripped over her rug
24:01
Speaker 2: or her dog, or her suitcase, or sometimes didn't trip
24:04
Speaker 2: at all, just fell down at the counter in her kitchen.
24:07
Speaker 2: So there she lays with her broken bone because she
24:11
Speaker 2: didn't have enough muscle mass, she doesn't probably have a
24:15
Speaker 2: lot of protein stores to help heal her. She's laying
24:19
Speaker 2: in bed and continent because she had the gynocourinary syndrome
24:24
Speaker 2: of menopause from low estrogen. Her heart is so damaged
24:29
Speaker 2: from having low estrogen and her lifestyle that she may
24:32
Speaker 2: be too sick for the medicine doctor to clear for
24:36
Speaker 2: my forty five minute bone surgery, and many times she
24:41
Speaker 2: has the onset of dementia. Is sometimes Frank Alzheimer's that,
24:45
Speaker 2: my friends, is the future of women if we allow
24:48
Speaker 2: ourselves to become frail because we do not care for
24:51
Speaker 2: our muscles and our bones. And the millennial women like
24:56
Speaker 2: you guys are getting the message. My generation of women
25:01
Speaker 2: are screaming now to catch up. But it's the baby
25:05
Speaker 2: booming women who thought that only pink weights would do. Yeah,
25:10
Speaker 2: pink many weights would do. And we're never given the
25:13
Speaker 2: opportunity to lift heavy, build their bone, or to make
25:17
Speaker 2: an estrogen decision. So I feel like spreading the word
25:22
Speaker 2: like you're doing, and me getting this passionate about it
25:25
Speaker 2: is not just because we love fitness, because we're trying
25:29
Speaker 2: to save the lies of a generation of women.
25:32
Speaker 3: I do too, full body chills.
25:37
Speaker 1: Okay, So I feel like, yes, I mean, and it's
25:41
Speaker 1: never too late. It's never too late. The process looks
25:44
Speaker 1: a little bit different for me on the strength side,
25:47
Speaker 1: if I'm coaching a seventy year old that's never done
25:49
Speaker 1: anything versus you know, even a forty nine year old.
25:53
Speaker 1: But let's shift the conversation to also talk about how
25:59
Speaker 1: important and nutrition is when we're talking about bone and
26:04
Speaker 1: muscle for someone that is in a low energy availability
26:10
Speaker 1: or red S state and for those if you can
26:13
Speaker 1: describe that, because a lot of women still don't know
26:16
Speaker 1: what that is. But such a danger for these aggressive
26:20
Speaker 1: dieters or women that I meet, women that have been
26:22
Speaker 1: on a diet their whole life. They can't remember when
26:26
Speaker 1: they weren't on a diet, and they tell me what
26:28
Speaker 1: they're eating, and I'm like, this isn't you know? You're
26:32
Speaker 1: sure you're fit now at forty, but what has that
26:35
Speaker 1: done to your bones and your muscle mass?
26:38
Speaker 2: Well, you know who you're seeing now. Women in their
26:44
Speaker 2: fifties and sixties grew up at a time when the
26:47
Speaker 2: model a beautiful humanness. Oh we're supermodels from the seventies
26:53
Speaker 2: and eighties, and they were truly beautiful looking people, but
26:57
Speaker 2: they were this big.
26:59
Speaker 5: They were this because they were bone and fat and listen,
27:04
Speaker 5: I was once invited listen, I don't hate supermodels. Please,
27:08
Speaker 5: ladies listening to me, I love you and I'm so
27:12
Speaker 5: glad you're with me on Instagram. But you know what
27:15
Speaker 5: I'm talking about you were told to diet, to drink coffee,
27:19
Speaker 5: smoke cigarettes, and stay this big because if not, you
27:22
Speaker 5: weren't going to get work right.
27:23
Speaker 3: Yeah, over you.
27:25
Speaker 2: So I was invited. I don't even know why. That's
27:27
Speaker 2: another series of stories by Mercedes to go to fashion
27:30
Speaker 2: Week twenty years ago. And I went and I was
27:33
Speaker 2: so out of water. I don't know a thing about
27:36
Speaker 2: That's not true. I do know fashion, but I really
27:38
Speaker 2: don't know if.
27:38
Speaker 3: You know fashion.
27:39
Speaker 2: But I'm looking at and just intimidated by all these people,
27:44
Speaker 2: not only because they were supermodels, but because they literally
27:47
Speaker 2: were like this and that was the standard of time. Well,
27:51
Speaker 2: what that does when you're young is prevent you from
27:57
Speaker 2: laying down bone and muscle, which we max out on
28:00
Speaker 2: unless we invest with rigor. At about thirty, nature maxis
28:05
Speaker 2: us out and then we can build more at every age,
28:09
Speaker 2: but we have to really work at it. Right. So
28:12
Speaker 2: I am getting to the answer of your question. So
28:15
Speaker 2: for women in my generation, that's why we ended up
28:19
Speaker 2: where we are with needing to build better bone, needing
28:24
Speaker 2: to build more muscle. But listen, here's something people don't
28:27
Speaker 2: think about. We are fifty two years into Title nine.
28:32
Speaker 2: Title nine is the law that equalized sports participation for
28:38
Speaker 2: men and women. And I am thankful for that law
28:40
Speaker 2: such that at the college level there must be equal
28:44
Speaker 2: participants for women and men. And it's a beautiful law.
28:48
Speaker 2: But here's what I see many times athlete, young female
28:53
Speaker 2: athletes today, I see it. I still have twenty eight
28:56
Speaker 2: year olds who have broken hips. They are in a
29:00
Speaker 2: constant state of relative energy deficiency, meaning they're working out
29:05
Speaker 2: like crazy, they're burning seven to ten thousand calories a
29:09
Speaker 2: day and they're nowhere eating that. My soccer team, I
29:13
Speaker 2: won't name the school, used to survive on gummy worms
29:16
Speaker 2: and gatorade. I mean, are we kidding ourselves? If we
29:20
Speaker 2: are outpouring the energy we need to compete in an
29:23
Speaker 2: elite level, we need to refuel warning tonight and taken
29:29
Speaker 2: enough protein. You know. And I'm not a sports nutritionist,
29:32
Speaker 2: but for the women I serve, I insist on one
29:35
Speaker 2: grammar protein per ideal pound actually build muscle mass, and
29:41
Speaker 2: it has to be high, high quality protein so that
29:45
Speaker 2: we can stimulate this mTOR system which is the chemical
29:49
Speaker 2: pathway for building muscles. So it needs to be high
29:53
Speaker 2: and lucine and the essential amino acid. Right, it's not
29:57
Speaker 2: just empty calories. It's how you fuel your with enough calories,
30:02
Speaker 2: the enough different kind of macros so that you can
30:05
Speaker 2: build muscle and bone. Because here's what we know. Our
30:09
Speaker 2: bodies are so smart. If it sees that we do
30:13
Speaker 2: not have enough energy to fuel our brain, or to
30:16
Speaker 2: keep our heart healthy, or to fuel the organs that
30:19
Speaker 2: are going to actually keep us alive, it will sacrifice
30:23
Speaker 2: what it views as accessory, and that is our bone
30:26
Speaker 2: and our muscle, because bone and muscle ranked below brain
30:30
Speaker 2: and heart in the body's hierarchy, and our body will
30:34
Speaker 2: sacrifice those unless there's enough to go around.
30:37
Speaker 3: Yes, it makes total sense. In addition to nutrition, what
30:42
Speaker 3: are the supplements that you believe really make a difference
30:46
Speaker 3: as far as bone, health and muscle?
30:51
Speaker 2: You know what, I think there are a lot. There
30:53
Speaker 2: are gozillions of them, and I can't keep track of
30:55
Speaker 2: them all. But so and I find people get really
30:57
Speaker 2: confused if I suggest too many things that in my practice,
31:01
Speaker 2: so when I talk about this, it's always one gram
31:05
Speaker 2: of protein per ideal pound. No simple sugar. You have
31:09
Speaker 2: to read labels. We do not eat added sugar. You
31:13
Speaker 2: got to read every label. Even healthy yogurt has nine
31:16
Speaker 2: grams of added sugar. I am not against carbs, but
31:20
Speaker 2: I insist on complex carbs and fiber. So you got
31:23
Speaker 2: to really know what you're putting in and read labels
31:25
Speaker 2: about you know, make brand muffins with wheat germ instead
31:29
Speaker 2: of you know whatever. But from a supplement standpoint, we
31:34
Speaker 2: need to have our vitamin D tested. Everybody's low on
31:37
Speaker 2: vitamin D. If you don't, if you have the capacity
31:39
Speaker 2: to have it tested, just start taking it. Most of
31:42
Speaker 2: us will be safe to start taking it anyway. Two
31:45
Speaker 2: to three internation three thousand international units. Get your vitamin
31:49
Speaker 2: D tested. You don't want it to be over the moon,
31:52
Speaker 2: but most of us live under normal. Vitamin D should
31:56
Speaker 2: be taken with potassium to help its absorption. And I
32:01
Speaker 2: like everyone to take five hundred milligrams of magnesium either
32:05
Speaker 2: L three and eate yep, L three innate or glycinate,
32:10
Speaker 2: not citrate unless you want of diarrhea. There's lots of
32:13
Speaker 2: different lines of I mean, if that's your purpose, fine
32:16
Speaker 2: do that. But L three innate and glycinate and then
32:20
Speaker 2: you know what everybody talks about it. But it's true.
32:23
Speaker 2: One of the most well studied supplements is creatine. I
32:27
Speaker 2: started becoming aware of it in nineteen ninety two when
32:30
Speaker 2: we started using it in wrestlers to help them build
32:33
Speaker 2: muscle cut weight. It's evolved since then. For most people,
32:37
Speaker 2: I tell them to take five grams a day and
32:40
Speaker 2: that's enough. And so let's see those things. And then
32:47
Speaker 2: I'm closing my eyes to look at my cabinet right now,
32:50
Speaker 2: just not out there. I personally take an M N
32:56
Speaker 2: supplement so that my body will make that into an
32:59
Speaker 2: AD plus NAD is a coenzyme of more than four
33:04
Speaker 2: hundred reactions that our mitochondria need to make energy. And
33:08
Speaker 2: with aging, it drops from an intracellular level of about
33:12
Speaker 2: sixty to the first time I measured mine it was eighteen.
33:16
Speaker 2: And how does that manifest well? For me? Every day
33:20
Speaker 2: about three o'clock in the afternoon, I would be done,
33:24
Speaker 2: like falling asleep on my desk, searching out the next
33:28
Speaker 2: energy source. But now that I supplement an m and
33:33
Speaker 2: for my body to make ANAD, which is what you
33:36
Speaker 2: have to do. You can't just take an AD, you
33:38
Speaker 2: have to make it. I'm like this until about eight
33:42
Speaker 2: thirty when I start my bedtime routine, and I notice
33:45
Speaker 2: a huge difference. So that and then The other thing
33:48
Speaker 2: that I do as part of my longevity practice is
33:53
Speaker 2: I take something called feiss ten, which is derived from strawberries,
33:58
Speaker 2: but its role in the body, pisotin and qcertin is
34:02
Speaker 2: to help eliminate senescent cells. Sinescent cells are those cells
34:08
Speaker 2: in your body that have stopped doing their good work
34:11
Speaker 2: and should turn on to program cell death. Because in
34:15
Speaker 2: our bodies, we either have stem cells that can do anything,
34:18
Speaker 2: you have mature cells that do their job. They are
34:21
Speaker 2: then supposed to turn off and program themselves to die,
34:26
Speaker 2: but some of them get so damaged at the DNA
34:29
Speaker 2: level that they're just sitting there sputtering and churning out
34:32
Speaker 2: bad side of kind. So I want to get rid
34:34
Speaker 2: of those, and so psotin is what I take. So
34:38
Speaker 2: it's not many, it's five. You could take a dozen,
34:44
Speaker 2: but those are the basics because I find once I
34:46
Speaker 2: like to layer on lifestyle for my people. So once
34:49
Speaker 2: we get these things optimized, then we can do more.
34:53
Speaker 2: But to hand people a packet of twelve supplements, it's
34:56
Speaker 2: just too much.
34:57
Speaker 3: Over too much. This is switching gears a little bit.
35:00
Speaker 3: But what's your stance on hormone replacement therapy?
35:06
Speaker 2: My stance on hormone replacement therapy is that every woman
35:10
Speaker 2: gets to make her own decision because she is a
35:14
Speaker 2: sentient being with agency. But here's what I insist on.
35:19
Speaker 2: When a woman is going to make this decision, I
35:21
Speaker 2: insist that she surround herself with science, that she stops
35:26
Speaker 2: listening to the lady next door or her grandma Mini,
35:30
Speaker 2: or the bad data that has been largely refuted. The
35:35
Speaker 2: WHI Sorry guys, okay, the WHI, which was the study
35:45
Speaker 2: published in nineteen ninety two which uniformly took hormones away
35:50
Speaker 2: from women, has been largely refuted. In fact, the book
35:54
Speaker 2: that changed my life is called Estrogen Matters. And when
35:57
Speaker 2: I ask women to make their hormone decision, I ask
36:01
Speaker 2: them to read that book. I'm not asking them to
36:03
Speaker 2: believe me, although many of them do. I want them
36:06
Speaker 2: to know that hormone replacement, in my opinion, will save
36:10
Speaker 2: us from the ravages of chronic disease that I see
36:13
Speaker 2: in women in the hospital, including hip fracture UTIs that
36:17
Speaker 2: lead to eurosypsis, heart disease, and dementia. And so if
36:23
Speaker 2: you choose not to or you can't because you truly
36:26
Speaker 2: have genetics that will cause you breast an ovarian cancer. Fine,
36:32
Speaker 2: but it's still your decision. Here's the other thing. I
36:35
Speaker 2: want people to know, whether you decide to take hormones, estrogen, progesterone, testosterone,
36:41
Speaker 2: whether you decide to do that or whether you decide
36:44
Speaker 2: not to. They're not a magic bullet. I could take
36:48
Speaker 2: all the estrogen I wanted all day, but in last
36:51
Speaker 2: I got under a bar and put some plates on it.
36:54
Speaker 2: I am not going to have muscles the way I
36:56
Speaker 2: want to. People think that one thing is enough, ever
37:00
Speaker 2: is no. So I just wanted to make that clear
37:03
Speaker 2: that all hope is not lost if you decide not
37:06
Speaker 2: to or cannot. It's an entire roadmap of things.
37:11
Speaker 1: Yes, And I love that you as a longevity doc
37:15
Speaker 1: talking about all of this instead of just you know.
37:18
Speaker 1: I mean, I was obviously forty one when I had
37:22
Speaker 1: this knee surgery. But my surgeon, who was amazing, but like,
37:27
Speaker 1: there was no conversation about anything outside of, oh, this
37:31
Speaker 1: is your problem that you're presented with, that you're coming
37:34
Speaker 1: in with, let's treat this and you know, go on
37:36
Speaker 1: your way, bye bye. Didn't see it. But how do
37:40
Speaker 1: you incorporate that into your practice?
37:45
Speaker 2: Well? I do, and it's evolved over time. So I
37:51
Speaker 2: am a whole person doctor, And so just because your
37:55
Speaker 2: orthopedic surgeon sees you as a knee doesn't mean you're
37:58
Speaker 2: not gonna get good knee. But that's probably all you're
38:01
Speaker 2: going to get. Right. But as a whole person doctor,
38:05
Speaker 2: I still can fix your root tear, and I can
38:09
Speaker 2: still reconstruct cartilage and all the technical things that we
38:12
Speaker 2: expect orthopedic surgeonists to do. But I view my driving force,
38:18
Speaker 2: my why in orthopedic surgery is the mantra. It's on
38:25
Speaker 2: all my slide decks. By saving mobility, by saving your
38:29
Speaker 2: knees so that you can lift, by saving your shoulder,
38:33
Speaker 2: by sending people back to work, by saving their mobility,
38:37
Speaker 2: I am saving them from the ravages of chronic disease.
38:40
Speaker 2: It is never going to be enough for me to
38:43
Speaker 2: know where to put the screws in an ACL ever
38:46
Speaker 2: I can. I know. I was trained at the number
38:49
Speaker 2: one orthopedic hospital in the world, hospital for special surgery,
38:53
Speaker 2: but that is not enough for me.
38:56
Speaker 4: Right.
38:57
Speaker 2: So here's two examples three, and we have examples all day.
39:02
Speaker 2: I had a fifty seven year old woman who was
39:05
Speaker 2: being treated by doctor Google, and she was determined not
39:10
Speaker 2: to age like her mother, who was frail and depressed
39:14
Speaker 2: and all the things that she didn't want to be.
39:18
Speaker 2: So she thought she was eating well, But what she
39:20
Speaker 2: was doing is starving herself. She was lifting really heavy,
39:25
Speaker 2: but she wasn't her feeding her body to support that.
39:29
Speaker 2: She had decided not to take hormones because not because
39:32
Speaker 2: she had known the literature, but because she was scared
39:36
Speaker 2: by the unknown. Right, so she was doing the right thing,
39:41
Speaker 2: but she broke her hip because she wasn't supporting. She
39:46
Speaker 2: had osteoporosis and she didn't know it. So she came
39:50
Speaker 2: to me. I met her in the er. We fixed
39:55
Speaker 2: her hip. I fixed her hip, I put metal in it,
39:58
Speaker 2: and I could have left it at that. That was
40:00
Speaker 2: my job as an northea surgeon, but I immediately started
40:06
Speaker 2: asking about nutrition. Do we have enough protein in our
40:09
Speaker 2: body to heal? I started acting asking about how she
40:13
Speaker 2: was lifting because I knew we needed to correct that.
40:16
Speaker 2: When she got out, I got her a DEXA scan.
40:19
Speaker 2: I set her up with an endochronologist. We found her
40:23
Speaker 2: a menopause specialist to make her hormone decisions. Not only
40:27
Speaker 2: did I put her in physical therapy, but when she
40:30
Speaker 2: was done with physical therapy, which basically she could walk again.
40:33
Speaker 2: I hooked her up with our elite trainers in the
40:36
Speaker 2: Lake Nona Performance Club where I am, and you know,
40:39
Speaker 2: the last video I have of her is doing box
40:42
Speaker 2: step ups holding a free weight like a goblet. Step up.
40:47
Speaker 2: Because we're going to train you back to be healthy, vital,
40:50
Speaker 2: act and joyful. That is whole person care, not just
40:54
Speaker 2: the metal in your bone, but getting you back better
40:56
Speaker 2: than you were. Or I had a nineteen year old
40:59
Speaker 2: the other day. We're talking about young athletes. He was
41:04
Speaker 2: playing soccer and he felt the ominous pop and he
41:07
Speaker 2: had torn his acl but his family was in transition.
41:11
Speaker 2: He tore it at home. They had just moved to Orlando.
41:15
Speaker 2: They didn't have any doctors, they didn't know anybody. They
41:17
Speaker 2: were moving into a house. So I didn't see him
41:20
Speaker 2: for three weeks after his injury. When he got to me,
41:24
Speaker 2: his thigh had gone from like this to like this.
41:28
Speaker 2: He couldn't move his knee. They didn't know anybody in town,
41:34
Speaker 2: and he had lost his team. Remember, for athletes, your
41:38
Speaker 2: team is your social network. So it comes to me
41:42
Speaker 2: and my entire conversation could legitimately have been you tore
41:47
Speaker 2: your acl We got to get your knee moving. I'll
41:50
Speaker 2: see you in a month or three weeks and when
41:52
Speaker 2: you can move it, and we'll put some metal in you.
41:56
Speaker 2: But that was not my entire conversation. My entire conversationation
42:00
Speaker 2: was to talking him off the ledge that at nineteen
42:02
Speaker 2: years old, his sporting life was not over and to
42:06
Speaker 2: calm his anxiety. It was to hook him up with
42:09
Speaker 2: great sports therapist who would get his motion back and
42:13
Speaker 2: build his quad. It was to set his mom up
42:16
Speaker 2: with a social network of here's how you here's where
42:19
Speaker 2: you go in this town, here's where this is, because
42:22
Speaker 2: she knew nobody right and so that is and we
42:26
Speaker 2: talked about nutrition, what are you eating? Are you a
42:29
Speaker 2: typical starving teenager or are we getting enough protein? And
42:32
Speaker 2: getting the whole family involved in this recovery, that is
42:37
Speaker 2: whole person care. And so when your orthopod was just
42:41
Speaker 2: focused on your root tear, they wanted to fix your
42:45
Speaker 2: root tear so that you would have a need that
42:47
Speaker 2: functioned in the future. But not everybody chooses to take
42:52
Speaker 2: the approach I take. And I choose to take this
42:55
Speaker 2: approach because what's my mantra By saving your mobility. I'm
42:59
Speaker 2: saving you from the avages of chronic disease. So I
43:01
Speaker 2: have a long term disease perspective and not a short
43:05
Speaker 2: term put metal and bone perspective, and that serves me
43:08
Speaker 2: and it serves my patients really well.
43:11
Speaker 1: Uh yes, I actually I'm gonna shout out hospital for
43:14
Speaker 1: Special Surgery because that's where I had my surgery. Oh
43:19
Speaker 1: oh no, they were he was. He was taught like
43:22
Speaker 1: one of the best knee knee surgeons specifically, and so
43:26
Speaker 1: like I went to him and I was so desperate
43:29
Speaker 1: by that point. He was like, They're like, he doesn't
43:31
Speaker 1: take insurance. I'm like, I don't care, Like if you
43:36
Speaker 1: could fix my knee because I had been out for
43:38
Speaker 1: like nine months just from other doctors not so it
43:41
Speaker 1: was worth it. But I love that you have taken
43:46
Speaker 1: this full body, whole person approach because really a lot
43:51
Speaker 1: of the stuff comes down to not everything. I'm never
43:56
Speaker 1: going to fix a knee or anything, but diet like
43:59
Speaker 1: new attrition and good exercise programming and mobility. They all
44:05
Speaker 1: go hand in hand to help be preventative for a
44:09
Speaker 1: lot of these things. Things are going to come down
44:11
Speaker 1: the pipeline that for some of us that we couldn't
44:15
Speaker 1: have prevented, but a lot of it. Definitely.
44:18
Speaker 3: I think I wish more doctors had your mindset of
44:22
Speaker 3: the whole person care. It would really change so many
44:26
Speaker 3: more lives.
44:29
Speaker 2: It would. And in doctor's defense, I have to tell
44:31
Speaker 2: you who the people we should be screaming at is
44:34
Speaker 2: your insurance.
44:35
Speaker 3: Comes so true.
44:38
Speaker 2: For this hour long conversation that I had with this family,
44:41
Speaker 2: which is what they needed. Insurance companies will pay me
44:44
Speaker 2: half of what a massage therapist makes, Joe if you're
44:48
Speaker 2: in New York. Yeah, And so it becomes you know,
44:54
Speaker 2: doctors are teachers. We would not have gone into this.
44:57
Speaker 2: Did we not have a heart for people? When you
45:00
Speaker 2: see yourself getting rushed through clinics, sometimes it's because gosh,
45:06
Speaker 2: how do I take care of people and keep the
45:09
Speaker 2: lights on? And unfortunately, so we should all be screaming
45:12
Speaker 2: at the insurance companies that we deserve better care.
45:15
Speaker 1: Frankly a million percent. Okay, So your book, which holy cow,
45:24
Speaker 1: I mean, how recent is this? It's real book, the
45:28
Speaker 1: book that I'm talking about, Unbreakable.
45:31
Speaker 2: Unbreakable Actually this is the first podcast I've talked about
45:34
Speaker 2: it because I just announced the deal. So you know Unbreakable.
45:40
Speaker 2: The deal to write it, although I've been writing it
45:42
Speaker 2: for a few months now, has just been announced. And
45:45
Speaker 2: what it is is it takes the conversation. It takes
45:49
Speaker 2: what I do. I mean, I have a part of
45:51
Speaker 2: my business called Precision Longevity, where we build precision longevity
45:56
Speaker 2: plans that optimize health take people through peak performance. Because
46:01
Speaker 2: I'm an elite sports doctor, It's what I've done my
46:04
Speaker 2: whole life. I apply what we apply to pro people
46:07
Speaker 2: to mere mortals like me and executives, and then if
46:12
Speaker 2: we get there, will take you to precision longevity and
46:16
Speaker 2: all the interesting things down the road. Right. So this
46:19
Speaker 2: book is meant to surround people with the tools they need,
46:27
Speaker 2: the modern tools they need to be and live unbreakable
46:32
Speaker 2: physically mentally from a resilient standpoint. So it's about optimizing
46:39
Speaker 2: your health lifting, heavy base training, why sprinting is so
46:43
Speaker 2: good for you to recompose your body. It's about the
46:46
Speaker 2: smart nutrition that we need. But it's also framed in
46:52
Speaker 2: the pillars of longevity. It is formulated to give you
47:00
Speaker 2: the principles of what you need to find a good
47:02
Speaker 2: plan that that will lead you to longevity. But it's
47:06
Speaker 2: also framed around epigenetics, about around stem cell rejuvenation, about
47:11
Speaker 2: building your telomerors. It's the pillars of aging that are
47:15
Speaker 2: typically viewed in a negative sense. What are the twelve
47:18
Speaker 2: things that are going to kill us as we age?
47:20
Speaker 2: And pivoting that conversation to say, how when you lift
47:24
Speaker 2: heavy does the transcription of ninety eight hundred genes change
47:29
Speaker 2: our future?
47:30
Speaker 3: I cannot wait for this boat. I can't believe we
47:33
Speaker 3: have to wait till twenty twenty five.
47:35
Speaker 2: I know, but you know we'll have a whole year
47:38
Speaker 2: of you know, I've released yesterday, I released a little
47:40
Speaker 2: weightless because what I intend to do as it's I
47:44
Speaker 2: intend to leak out some of the tidbits like bone
47:48
Speaker 2: information about osteocalcin, and so we'll get stuff along the way.
47:53
Speaker 2: But you're right, it won't be fully out until twenty five.
47:56
Speaker 2: But it is the extension of the conversation that's happening now,
48:00
Speaker 2: especially as it pertains to midlife women who have been
48:03
Speaker 2: ignored from a programming standpoint, who have been ignored from
48:09
Speaker 2: a research funding standpoint. Have you heard these data? Research
48:13
Speaker 2: for research funding for midlife women for all all NIH
48:19
Speaker 2: funding is about four hundred and fifty billion dollars. These
48:23
Speaker 2: numbers are not quite right, but the magnitudes are spot on.
48:27
Speaker 2: Research for women in general about four hundred and fifty million,
48:30
Speaker 2: so ten percent, I am research for midlife and menopause
48:38
Speaker 2: fifteen million.
48:40
Speaker 3: That's it.
48:41
Speaker 2: Forty four hundred and fifty billion, four hundred and fifty million,
48:45
Speaker 2: fifteen million, And so no wonder we don't know exactly
48:50
Speaker 2: what to do. There's been no research on us. It's
48:52
Speaker 2: all been on it's all been on men. Research is expensive,
48:56
Speaker 2: so it's usually done on men and spread across the board.
48:59
Speaker 2: But I think this book is what women will be
49:01
Speaker 2: waiting on because gosh, I love men. I'm married to
49:06
Speaker 2: a man. Most of my colleagues are men. But we
49:10
Speaker 2: have a real bro culture when it comes to longevity,
49:13
Speaker 2: you know. And when I I was on this is
49:16
Speaker 2: just so typical, and to this, I say, get in line.
49:20
Speaker 2: But I just did a podcast with the Diary of
49:26
Speaker 2: a CEO, and one of the bro culture guys, without
49:29
Speaker 2: listening to one word of the podcast, put up some
49:32
Speaker 2: snarky remark and I just think to myself, A, get
49:37
Speaker 2: in line. B. There is no place for that because
49:42
Speaker 2: fifty one percent of all the population in this country
49:45
Speaker 2: are women. So by dismarting women fit women unfit women,
49:53
Speaker 2: you are disregarding the majority of people in this country. Yeah,
49:57
Speaker 2: that is wrong.
50:00
Speaker 1: Oh I'm doing an Instagram live with you when your
50:02
Speaker 1: book comes out next year, because I'm already going to
50:05
Speaker 1: be talking about it. I was so excited to see that.
50:08
Speaker 1: I was finally yep. So what would your Okay, so
50:14
Speaker 1: you talked about we know heavy strength training, we know
50:16
Speaker 1: we have to have a lot of protein. What about
50:19
Speaker 1: the pliometrics. What are some bone tips for keeping really
50:23
Speaker 1: strong clones?
50:24
Speaker 2: Yes, okay. The way bones build is that they turn
50:29
Speaker 2: the biomechanical stimulus that they feel into biom chemical messages
50:35
Speaker 2: to the cells to tell it to resorb or build.
50:40
Speaker 2: So the biomechanical stimulus is jumping, is pounding, Walking's fine,
50:49
Speaker 2: Rebounding is fine, Climbing is fine. But if you really
50:56
Speaker 2: want some bang for your book, you're jumping rope, you're stomping,
51:00
Speaker 2: you're skipping. You are How about this? This is the
51:04
Speaker 2: biggest one. Although I don't do this. It's kind of
51:07
Speaker 2: pain in the butt. It's a squat vertical leap starting
51:11
Speaker 2: to squat, vertical leap up and land hard. That gives
51:15
Speaker 2: your bones like seven point times seven point five times impact.
51:20
Speaker 2: Not take jumping that's about four times. It's easier twenty
51:24
Speaker 2: jumps a day that will give you enough bio mechanical
51:30
Speaker 2: stimulus to lay down bone. What if I get this
51:34
Speaker 2: question all the time. What if your knees already hurt?
51:37
Speaker 2: What if you can't do that impact? Well? Listen, when
51:40
Speaker 2: NASA returns astronauts from space, they use trampolines and rebounding,
51:47
Speaker 2: you can do it. They use vibratory plates, for which
51:50
Speaker 2: the research is a little less hardy than rebounding has
51:53
Speaker 2: some really good research. Vibratory plates has a little less
51:57
Speaker 2: But the thing is what you're doing for women every
52:00
Speaker 2: day is critical. The stimulus of muscle pulling on bone
52:04
Speaker 2: will build better bone. Yeah, so build some muscle and
52:07
Speaker 2: you'll be building better bone.
52:10
Speaker 1: It's actually quite when I have my clients jump, it's
52:13
Speaker 1: like we go like this far off the crowd. It's
52:16
Speaker 1: like wait, I think the basketball players, you know, and
52:19
Speaker 1: then it's like wow, this speed and you know, power
52:23
Speaker 1: really really can't be neglected either for multiple reasons.
52:28
Speaker 2: That's because their butts are so weak they have no
52:31
Speaker 2: I mean, just being honest, It takes button leg power
52:35
Speaker 2: to get off the ground.
52:36
Speaker 3: Yeah, I'm jumping twenty times a day now, Yeah, jumping
52:41
Speaker 3: twenty times a day.
52:42
Speaker 2: Get a jump rope. When I have my retreats, I
52:44
Speaker 2: give women jump ropes and they're like, I haven't done
52:47
Speaker 2: this since I was a child. And that's the point.
52:50
Speaker 2: If it's easy enough for a kid to do, it's easy.
52:54
Speaker 3: Enough for you. I text Haley, I'm like, we got
52:55
Speaker 3: to start jump roping. You probably jump rope all the time?
53:00
Speaker 1: No, because but I had to film it for one
53:03
Speaker 1: of my you know, exercise library and my husband was like,
53:07
Speaker 1: when's the last time you've skipped? I like, you won't
53:10
Speaker 1: get down in a chub rope. I was like, I know,
53:13
Speaker 1: I've got I'm rusty.
53:16
Speaker 2: Well, it takes me real muscular coordination too. Isn't that funny?
53:19
Speaker 2: We just take it for granted.
53:21
Speaker 1: Yeah, oh so funny. So if you had some advice,
53:25
Speaker 1: we have a couple of questions that will end with that.
53:29
Speaker 1: People were really excited about me talking to you, But
53:33
Speaker 1: if you had some like a few takeaways for someone listening,
53:37
Speaker 1: that's like, Okay, I get it, I know I need
53:39
Speaker 1: to do this. What would be your advice? For any
53:42
Speaker 1: like three pieces of advice, maybe for anyone who wants
53:46
Speaker 1: to start.
53:47
Speaker 2: Yeah. So, if you were truly starting from zero, you've
53:51
Speaker 2: gotten the message, you've decided you're worth it, and you
53:54
Speaker 2: just don't know where to start. The easiest thing to
53:57
Speaker 2: do for seven days in a row, just to prove
54:01
Speaker 2: to yourself that you can be consistent, is after dinner,
54:05
Speaker 2: push back from the dinner table, leave the dishes on
54:08
Speaker 2: the table, and go for a walk. You have been
54:12
Speaker 2: walking since you've been one year old. There is no
54:15
Speaker 2: skill involved, you know how to do it, but the
54:19
Speaker 2: mere fact that you are walking after a meal, you
54:22
Speaker 2: will start pushing your glucose into your muscles and it
54:25
Speaker 2: will start working on your insulin resistance. The mere fact
54:30
Speaker 2: that you prioritize yourself over the dishes will reinforce for
54:38
Speaker 2: you that you are important. And then the walking walking.
54:45
Speaker 2: I'm not asking you to walk eight thousand steps after dinner,
54:48
Speaker 2: but if you walk that many steps a day, it
54:50
Speaker 2: decreases your all cause morbidity and mortality up to thirty percent.
54:55
Speaker 2: You're doing real change without the intimidation of showing up
55:00
Speaker 2: to some big gym and putting a bar bell on
55:03
Speaker 2: your back. So that's number one. If you're truly starting out,
55:06
Speaker 2: just commit for seven days. Another easy thing to do
55:11
Speaker 2: if you're starting is on the days you're walking in
55:16
Speaker 2: a row, you're going to stop eating sugar. And it's
55:20
Speaker 2: harder than it sounds, but if you're doing that for
55:24
Speaker 2: seven days, at the end of seven days, your taste
55:26
Speaker 2: buds will change and you won't crave it as much anymore,
55:31
Speaker 2: and you will have started to control your blood sugar. Right.
55:35
Speaker 2: I love rocket science. This is easy. And then the
55:42
Speaker 2: last piece of advice, two pieces advice found find a
55:45
Speaker 2: good foundational program. I mean when I ask you, Haley,
55:50
Speaker 2: when I just put out a building, better bone course,
55:53
Speaker 2: but I so many of my women were sitting on
55:56
Speaker 2: the couch and they don't know where to start. And
55:57
Speaker 2: I said, what do they do? You built a foundation
56:00
Speaker 2: course for them. Find a foundation's course so someone can
56:04
Speaker 2: hold your hand through how your body moves, so that
56:08
Speaker 2: you don't feel so wigged out by it. And the
56:11
Speaker 2: last piece of advice that is really important is to
56:15
Speaker 2: realize that you are worth the daily investment in your health.
56:22
Speaker 2: Nothing is more important, not the people you serve, not
56:26
Speaker 2: the people you love. Until you take care of yourself
56:30
Speaker 2: nothing else matters.
56:33
Speaker 3: I'm going to cry. This is that's the best advice.
56:41
Speaker 1: I'm like, how do you get all of it? And
56:45
Speaker 1: one person? It's amazing, Laura, do you have some questions?
56:49
Speaker 1: Those a couple few questions, and then we're going to
56:50
Speaker 1: get get doctor Vonda Wright on on a way.
56:54
Speaker 3: Only everything else the only thing I wanted. One of
56:58
Speaker 3: the most powerful things that I think goes along with
57:02
Speaker 3: this that is very simple that you talk about is
57:05
Speaker 3: the city, the sitting epidemic, and I feel like we
57:09
Speaker 3: can end, Yeah, we can end with that. I just
57:12
Speaker 3: think it's powerful and it relates to everyone, and so
57:16
Speaker 3: you can kind of just briefly discuss that.
57:21
Speaker 2: You know what, through our work, through through the amazing
57:27
Speaker 2: digital technology, right, we are no longer in agrarian society.
57:31
Speaker 2: We're not growing our own food, we're not out chasing
57:33
Speaker 2: animals around. Most of us are sitting most of the day,
57:37
Speaker 2: even you know, as an orthopedic surgeon, three days a
57:42
Speaker 2: week I'm sitting writing or doing that kind of work.
57:47
Speaker 2: The other days of the week, I'm pacing up and
57:49
Speaker 2: down my clinical hallway or I'm doing surgery. But that
57:52
Speaker 2: being said, even for most of us, our lives are
57:56
Speaker 2: since spit are spent sitting. When we're sitting hunched over
58:00
Speaker 2: in a chair, our back core, the muscles along our
58:05
Speaker 2: back get really weak, our front core gets really weak,
58:08
Speaker 2: our belly sticks out, and we atrophy our glutes. That
58:13
Speaker 2: is a setup for low back pain. Eighty percent of
58:16
Speaker 2: all people in this country get low back pain. Not
58:19
Speaker 2: because there's something wrong with our backs. There is something
58:23
Speaker 2: wrong with the muscles that support our backs because we
58:27
Speaker 2: sit all day. So that's number one. Number two, we
58:30
Speaker 2: are designed to move. What do I mean by that?
58:35
Speaker 2: If we were designed to sit all day, we would
58:38
Speaker 2: be nature in nature form follows function. We were made
58:43
Speaker 2: with our strongest bones and our biggest muscles be low
58:49
Speaker 2: our belly button. If we were meant to sit all day,
58:54
Speaker 2: we would be made like a mushroom with a big
58:58
Speaker 2: sessile stock like job of the hut where you just
59:02
Speaker 2: kind of he's like laying there with a head. Right,
59:06
Speaker 2: Nature intended us to sit all day. We would have
59:09
Speaker 2: been designed like that. We were designed to move. That
59:14
Speaker 2: should tell us something.
59:17
Speaker 1: Ah, okay, well, this has been such a fantastic conversation.
59:22
Speaker 1: I would love, love love, I'm looking forward to your book.
59:26
Speaker 1: We're looking forward to having you on at another point
59:30
Speaker 1: in time, and I just want to thank you for
59:34
Speaker 1: everything that you're sharing in the world, and not only
59:36
Speaker 1: for your time today, but for just what you're doing
59:39
Speaker 1: for women and the longevity spectrum that you take and
59:44
Speaker 1: the whole body approach. So thank you for being who
59:47
Speaker 1: you are and I hope to meet you and Fred too.
59:52
Speaker 2: Oh we will thank you for having me. It's been fun.
59:57
Speaker 1: Thanks for listening.
59:58
Speaker 3: If you enjoyed this episode, please consider giving us a
1:00:01
Speaker 3: five star review and sharing the body Pod with your friends.
1:00:06
Speaker 1: Until next time,