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The New News on Eating for Longevity · HER

0:07
Pam Peeke, MD: Hi, I am Dr.
0:07
Pam Peak, and This is episode 547 of the Bold And the Brave, her podcast.
0:17
Today I'm joined by.
0:19
A repeat offender.
0:21
Yes, she's been on the podcast a number of times and my go-to as a
0:27
hybrid of both exercise physiology and nutrition, all in one gorgeous package.
0:36
And of course, we're talking about Dr.
0:38
Felicia Stoller.
0:40
she's a nationally recognized lifestyle medicine clinician,
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nutritionist, exercise physiologist.
0:46
She's an author.
0:47
A medical journalist And also a media personality, but most
0:51
importantly, she's A B, FF.
0:54
Okay, so Felicia, you're here.
0:57
You're here.
0:58
Oh my gosh.
0:59
You know,
1:00
Felicia D. Stoler, DCN, MS:
1:00
You my, my idol.
1:02
Pam Peeke, MD: each other long enough to have serious dirt on each other.
1:05
And the thing that I've always loved about you is you have
1:08
a PhD in exercise physiology.
1:11
You're also a registered dietician, so I could literally
1:14
dial up anything with you, right?
1:17
So here we are at the beginning of yet another year.
1:20
You know where I'm going now, number one, If you want to do some kind of
1:25
resolution as it were, or just hit reset, whatever, that's perfectly fine.
1:31
I'm a firm believer that absolutely every day, every moment of your life
1:39
is another opportunity to reset.
1:42
So if it is in January 1st, it's gonna be something.
1:45
So I really want you to think about just, taking a moment.
1:50
Reflect and see if you can maybe think about how you can improve
1:57
your health and wellbeing, and most importantly, your longevity.
2:02
So the longevity is the number.
2:04
How many years you're going to be, alive, that's the lifespan And then
2:09
the health span is the quality.
2:11
But you can't have either, if you're not physically active.
2:15
Notice I didn't say the E word exercise, but if you're not physically active on
2:20
a routine basis, and if you don't have.
2:24
Better nutrition, more enhanced nutrition.
2:28
So Felicia is an expert because she's also quite the chef.
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so, she knows how to manipulate food, make it work.
2:37
I don't care who you are.
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there's plenty of wiggle room for all kinds of ways of eating.
2:42
But most importantly, if you look at both physical activity and eating, and if
2:48
you're somebody out there who got lost.
2:51
we're like off course, and you want to get back on.
2:56
I'm a firm believer in little micro changes that can stick.
3:03
So I'm gonna now swing it your way, Felicia,
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Felicia D. Stoler, DCN, MS:
3:07
Well, thank you.
3:08
Pam Peeke, MD: think of someone who's feeling helpless, hopeless, and defeated.
3:11
Like, uh, okay, go for it.
3:14
Felicia D. Stoler, DCN, MS:
3:14
everything is a choice, right?
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Like when we wake up every day, we can choose to move.
3:20
We can choose the food that we eat.
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I mean, we are all not like tied to a chair being force fed by somebody else.
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So everything is about a choice.
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I recognize that a lot of people don't think about.
3:34
Everything they do in the day the way you and I do.
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we think about it in such a meaningful way because we want to maintain and
3:41
preserve our health as long as humanly possible, And we strive towards
3:46
that because it does take work and it is about making active choices.
3:51
So I think the first thing to really think about is when we
3:55
think about food, something I think about, and I know you do, but other
3:59
people may not think about, is.
4:01
when you're eating, are you eating just for pleasure or for flavor, or are you
4:06
being thoughtful in your food choices?
4:09
Do you think about, am I eating protein right now?
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Am I eating And let's face it, carbohydrates have gotten a bad rap
4:16
for a very long time, but hello.
4:18
Where are all the micronutrients in the fruits, in the vegetables?
4:21
We do need grains for fiber.
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it's not those foods by themselves that make them bad.
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It's what else you mix with them or don't mix with them, And the
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quantity that people consume.
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And That is one thing I notice is that people just grab food
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and eat it without even thinking.
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What is this doing for my body?
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Is this what I need or am I just eating for pleasure?
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I had heard the celebrity chef Carla Hall, speaking at the
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Academy of Nutrition Dietetics annual meeting, and she was great.
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She said something so powerful because a lot of us are, like you
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mentioned, that I like to cook.
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I get a lot of joy out of cooking.
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It's how I share love.
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It's one of my creative outlets.
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I really do get a lot of pleasure out of trying new foods or experimenting, and
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I love sharing that with other people.
5:06
But she said.
5:07
because food has a lot of meaning when you talk to people about it.
5:10
But then there's everyday eating And then there's special occasion
5:14
eating, and let's face it, there's a holiday every month of the year.
5:17
So there's always some reason that we can make an excuse for a festival meal.
5:23
And maybe we can't always pick and choose what's at that meal if
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we're at somebody's home, but we can choose what we want to eat.
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I really recommend people follow a mostly Mediterranean diet eating.
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Predominantly plant-based foods with smaller amounts of animal sourced
5:39
proteins, because as much as protein is important, especially with aging protein,
5:44
energy malnutrition has not been a problem in the United States for a very long time.
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But what has been a problem is people not getting sufficient fiber, people
5:53
not getting adequate servings of vegetables and fruits in their diet.
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So.
5:58
I think that That is unfortunately the casualty of looking at protein
6:02
consumption, that we are often leaving out the other foods that are essential
6:07
for our wellbeing in that mix.
6:09
Consuming water, to me it's like water, water, water.
6:14
we should be drinking more of it.
6:15
The fact that people drink any kind of sodas beyond like a seltzer water
6:21
or a coffee or a tea, and when I say coffee or tea, I don't mean laden with
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heavy creamers, lots of sweeteners.
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I'm not a big fan of non-nutritive sweeteners, Really, just getting back
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to simplicity is incredibly important.
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There's a lot of noise around processed foods, and I get it,
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but it's a choice to eat processed foods or not eat processed foods.
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If you go through most of your day not eating processed foods, then the.
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negative effects of them should not be affecting, like on an
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individual level, a person.
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You know, we look at it in terms of population health, but then
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on an individual health level, if you're not choosing, to eat highly
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processed foods, then you are reducing your risk of having any additional
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illnesses associated with that.
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I know you and I both are big advocates for time restricted eating and.
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Fasting, and That is something that I have for many years because of you.
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I have inter, it's probably like almost eight years now that I've been doing that.
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And, it's been lovely to see how the science has emerged around that and making
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choices to move, being physically active.
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I can't say enough about how important That is for our day-to-day wellbeing.
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People often think that.
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Exercise is just about weight or weight maintenance.
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It's about activities of daily living.
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I heard speaker at an integrated medicine conference say, the most
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important thing that you can do is maintain your activities of
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daily living and your strength.
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Because then it, he said it's one thing if you ask your spouse to help
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you off the toilet, it's another, if you have to ask your children to help
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you get off the toilet, then they put you into the nursing home right away.
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So, you talked about lifespan And we talked about, how long
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we can continue to live, in a healthful manner and independently.
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And so that takes practice, right?
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It's our muscles and our bodies.
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It's use it or lose it.
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So.
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Whatever we can do throughout the day.
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It does not have to be in a formal gym setting.
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There's a lot of physical activity that people can do at home or within
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the context of their day-to-day lives.
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That is not a huge imposition.
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Most of my doctoral research was in work site wellness.
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So 50% of it was on queuing people to move and being more thoughtful
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about movement throughout the day.
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Did I hit it all?
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I mean, we didn't even get into like stress or, but everything is a choice.
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Like you said, it doesn't have to be the first of the year.
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It doesn't have to be Monday.
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It could be the next minute, you know, it could be the next
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hour, it could be the next day.
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It doesn't even have to be something grandiose.
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It's just those micro decisions that we make can be very impactful.
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Pam Peeke, MD: One of the things that I've discovered as I'm writing
9:06
my next book is that there's a tremendous amount of wiggle room.
9:11
I interviewed on the podcast, the, I mean the nutritional, legend, icon, Dr.
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Marian, Nestle, who's just come out with a new book called What to
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Eat Now, This is a follow-up of her original book, which was What To
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Eat, which came out a generation ago.
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she's absolutely, she's very funny.
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She takes a very fun, laissez-faire way of looking at it, saying whatever
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works, so long as you're decreasing the amount of food that has clearly
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been shown, through studies, the super Ultraprocessed foods, to have, they
9:50
obviously have an increased disease risk associated with their consumption.
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But other than that, she's kind of like, you know.
9:58
It's, what works for you.
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And there it is.
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And, she has her ice cream and she has whatever she's, working with, clearly.
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She's someone who knows food and, understands the value of,
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nutrition, for longevity, And for enhancement of health span.
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But I'm just convinced that you find what's gonna work for you.
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And guess what?
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Okay.
10:25
Guess what?
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It changes over time.
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When you're 20 years old, there are certain things you're doing right.
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I mean, I, when I think about what I did when I was 20, oh my God,
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I've got some cringe moments here.
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what I ate, how I ate midnight, one in the morning, you know, whatever.
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that I wouldn't even in my wildest dreams think about doing today.
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So we're, if we're gonna live this long.
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For women, 88 years, is the lifespan number, that's just on average.
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that's something that's a population, average.
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do we eat, how do we nourish ourselves throughout life?
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It's a dynamic.
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Process and you just constantly check in.
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So if you were to look, Felicia at some super basics that could
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guide people all throughout life, that are fairly straightforward, so
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that you're, checking that box no matter your age, what would they be?
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Felicia D. Stoler, DCN, MS:
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The fruits And the vegetables are a big one.
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and I hate to say it, but it is, mean, I've been seeing patient's.
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I'm a dietician.
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My son's gonna be 25, so I've been a dietician for 25 years.
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And I just wanna clarify, This is a third career for me.
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I mean, not that I had many for very long before that, but I made a conscious
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decision in my late twenties to go to grad school and change my life and
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do a few degrees and spent my whole.
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Decade of thirties in graduate school.
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but I do see over all the years and all the food journals I've looked at that,
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That is some, even when I go out to eat with other people, I'm that person
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that's always ordering extra vegetables.
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I will, if I don't see, when I'm having shared meals with people, if I don't see.
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Enough appetizers on the appetizer menu that fit my fancy, I will often craft
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like, Hey, can I get some of those vegetable sides and can we get those?
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And I'm definitely a vegetable pusher.
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I push that on people ad
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Pam Peeke, MD: Okay, so you're a vegetable pusher and a fruit pusher.
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Felicia D. Stoler, DCN, MS:
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And a fruit pusher.
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When I make a holiday, holidays are often based around, You some big
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protein being the main dish, but I'm that person that will often have 10
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side dishes because I wanna make sure there's enough variety of vegetables.
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And sometimes their vegetables and fruits mixed together and sometimes
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their grains with vegetables and fruits.
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But, I go to great lengths to make sure that when people are sharing a
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meal with me, that I'm trying to shove a little health down their throats,
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even though they may not realize it.
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But that's a perfect example.
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I make sure that That is what is available for people to
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consume.
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Pam Peeke, MD: so one of the basics then.
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Is that throughout life, whatever, you're going to prioritize vegetables and fruit.
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What else will is another building block that you can use?
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Foundationally.
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This is gonna be a foundation so that you always come back to it,
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sure you've checked that box.
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What else?
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Felicia D. Stoler, DCN, MS:
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I make sure I drink a lot of water, I know, That is problematic
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for a number of people.
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and That is very critical, especially if you're exercising and, you
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know, we sometimes mistake hunger.
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The cue for hunger when it's really the cue for hydration.
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there we don't have a great hydration cue, And so sometimes we perceive that we're
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hungry, and I know, like when my kids were little, and This is something I learned
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in grad school, you know, they would eat And then they would say, I'm still hungry.
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And I would say, drink a glass of water, And then come back to me and tell me if
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you're still hungry, because it did, a, it might take a little while for their.
14:03
Satiety Q to kick in, right?
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Because it takes a little while for our stomachs to send a message to our brain.
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So I would even say chew slowly and try not to be in a hurry.
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And There are times in our lives when we sometimes are in a hurry, But when we can,
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can we sit with our food and chew it well?
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And really appreciate the flavor And the texture.
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Pam Peeke, MD: so savoring, savoring your food, taking time, that remember
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that's that old Japanese, saying, what they usually do is they say, stop at 80%.
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In other words, I'm obviously butchering, Japanese here, but for all purposes
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in the interpretation, it stopped.
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Before
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the plate is empty And this way, And then you sort of check in
14:49
with yourself, how's it going?
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Or are you just vacuuming in food into your mouth without even realizing
14:58
how much you're actually eating?
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Are you savoring?
15:01
I watched one day in a, in an airplane.
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I looked across the aisle at some guy who really looked to be.
15:10
Not in great shape.
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he didn't look fit.
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He just looked like a guy who was kind of anxious and, probably not
15:17
having the world's best day, whatever.
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So he got his meal, placed in front of him a.
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I counted how long it was before he had inhaled the whole thing.
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And this was a, front cabin meal.
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So, It had a lot of stuff to it.
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And, I'm telling you right now, he broke my record.
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It was like a personal best of people I stare at, as their inhaling, it took him.
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It took him four minutes And that sucker was gone.
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It was like amazing, and I don't even know that he tasted anything.
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I think it just sort of got shoveled
15:53
in.
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It's just, it is.
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it's like, come on, people.
15:57
You know?
15:58
so there's that.
15:59
So just slowing it down, drinking water.
16:03
Oh my gosh.
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So I have tea and I have my little, water next to me in my container.
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every single day I make certain to start the day off with my coffee.
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'cause coffee counts.
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that'll also hydrate you, believe it or not.
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And so that's good too.
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And just keep it going.
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so terribly important because your body needs it for its own
16:25
metabolic and biochemistry processes.
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so that's important.
16:29
And vegetables really important.
16:31
What about protein?
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Felicia D. Stoler, DCN, MS:
16:33
proteins important.
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I try to get a little bit throughout the day.
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It's important that we try to consume it throughout the day.
16:40
I find it interesting that people are not really aware of what
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a portion size is of protein.
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Like when I think about protein And the size of my hand, like This
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is about three ounces, maybe four
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Pam Peeke, MD: That's right, right around the palm of
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Felicia D. Stoler, DCN, MS:
16:53
The palm of my hand, you know, if I were to like, and like a fist or like the
16:57
size of my iPhone, it is not usually this flat, but, a lot of people take
17:02
extra protein shakes, protein bars, protein bars, as far as I'm concerned,
17:08
are like eating a candy bar, you know?
17:10
And you might as well eat a candy bar if you're going to mean, I do recommend.
17:15
having whole foods, if you're going to have it, have whole Foods, it doesn't
17:18
have to be an extra shake because what comes with the shakes often,
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they're filled with sweeteners that I don't think are really good for us.
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unless you're really making it with like an unflavored protein
17:29
powder, which most people do not do.
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And, so, I'm just always cautionary about taking something That is good,
17:36
like protein, And then adding all this other stuff to make it palatable.
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if you're not putting, I mean, if you could put it all in a blender
17:42
yourself and you're adding fruits and veggies in, that's great.
17:46
But some people just like the add water and shake version, and
17:50
those aren't always the best.
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if you can get some that are, Plant-based.
17:56
I mean, I, the thing is you need, what I have found over the years,
18:00
because I'm a small person, I exercise a lot, but I'm still mindful.
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I don't count my calories at all.
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But I am still on an intellectual level, aware of how much I eat in
18:10
a day and I need to eat in a day.
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And I, have that down to a science.
18:13
But the amount of animal source protein, which is why I'm not a vegan, the amount
18:17
of animal source protein that I need to consume in a day is not necessarily
18:23
a large quantity or large calories because it is a complete protein.
18:27
So I can have.
18:30
a four ounce piece of salmon or chicken and or eggs.
18:34
and whether it's beef or pork or lamb, I like all of that stuff.
18:37
So I will have it, but I also will snack on nuts.
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Like I need something, I keep dry, roasted nuts in my house.
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I don't have them salted because I keep track.
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I'm very sensitive with my blood pressure with sodium, so I'm.
18:51
Very aware of that.
18:52
I try to get it dry roasted, not oil roasted, because there's already
18:56
oils and good fats in the nuts.
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I don't need to add any extra to that, And so I think Those are good ideas
19:04
of ways to get extra protein in if you need it, instead of grabbing a bar.
19:10
Right.
19:10
Or grabbing.
19:11
some powder to make a shake.
19:13
I'm not a big shake person, so I'm probably, I'm not that I'm a
19:16
bad person to ask that too, but I recognize some people like them, but
19:20
I just find that they all come with so much other garbage in them that,
19:23
Pam Peeke, MD: Well, unless you make it yourself And then you know exactly
19:26
what goes into it one way or the other.
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Now when we come back, I'm gonna be asking Felicia to provide and share
19:36
with us some very small changes, little small changes that we can make, both
19:45
in nutrition and physical activity.
19:49
And that might get people who are off course back on course and hit
19:55
reset, but small sticky meaning they're gonna be sticking to
20:01
you and they'll be sustainable.
20:04
So when we come back, we're gonna be talking about that.
21:06
And we're back.
21:08
Alright, Felicia, let's get down to the practical granular level.
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Someone you know is eating currently about 70% of their dietary intake.
21:19
Maybe 80% is ultraprocessed Foods is quick stuff, not a whole lot of cooking
21:25
going on, and they're fairly sedentary.
21:28
Okay.
21:29
And they're stressed out.
21:30
Okay.
21:31
I'm giving you your classic American.
21:34
What small micro changes might someone make right now just to get started?
21:41
'cause you know, especially with women, women like to just sort
21:45
of attack the whole damn thing at one time And then it all fails.
21:48
'cause no one in the right mind could possibly make that work.
21:52
So how could you start chipping away at it?
21:55
Felicia D. Stoler, DCN, MS:
21:55
Well, first I'd like to start with the physical activity.
21:58
And physical activity can be something as small as taking five minutes out of.
22:06
Every hour of your day and moving, right?
22:09
Whether it's standing, like right now, I'm sitting while I'm talking
22:12
to you, but it could be standing.
22:13
In fact, I usually have my eye watch on and I'm amazed that I generally
22:18
tend to stand 11 to 13 hours in a day.
22:21
So just the act of standing versus sitting is active versus passive.
22:26
That is a small thing.
22:27
If people live in an area where they have to spend a lot of time sitting
22:32
with transporting to and from work, that can be a little bit of a challenge.
22:35
But if you think about even if.
22:37
It's, and I said within every hour of the day, but let's just take
22:41
a typical workday because This is what my doctoral research was in.
22:45
I'm in an office.
22:47
I'm there for eight hours a day.
22:48
That's your typical 40 hour a week job, and could I every hour take a five minute
22:54
walk, might get up, go for a walk, go up and down some stairs, then you would
22:59
accumulate 40 minutes of physical activity in the day that you had not otherwise.
23:05
Right.
23:05
That's a very easy thing to do.
23:08
40 minutes.
23:09
Get up.
23:09
Get up from your seat because you should get up from your seat.
23:12
Can you do a walking, talking, meeting with somebody in your office?
23:17
Right?
23:17
Instead of just emailing an associate, can you perhaps get up and go walk over to
23:23
their office and have a conversation with
23:25
Pam Peeke, MD: So many people are now working remotely.
23:28
Felicia D. Stoler, DCN, MS:
23:28
Yes.
23:29
Pam Peeke, MD: that good, bad, or otherwise in terms of physical activity?
23:33
Felicia D. Stoler, DCN, MS:
23:33
I think it's a good thing because I think that it allows you to do
23:37
what I just said because if I am on a conference call and if I at least
23:42
have a headset on, I can maybe walk around my, could be on a conference
23:46
call and I can go for a walk, right?
23:49
As long as it's not too noisy.
23:50
As long as I don't have to be tethered to my computer for
23:53
something I can actually have.
23:54
Walking, talking meetings.
23:56
I think it also does allow you more of that flexibility where
24:00
somebody isn't watching to see.
24:02
How many times do you go to the bathroom?
24:03
what are you getting up to do?
24:05
it also, I think the other great thing about being home is you can
24:09
keep better for you snacks in your house And the likelihood of going to
24:13
the vending machine is less because you're in your home or your apartment.
24:17
And hopefully you can have better for you foods.
24:20
And This is an example where like, especially if you're working from home.
24:24
you can food prep early in the week if you feel that you don't have time
24:28
for it, or what I like to do is often make at dinner time, because I have a
24:32
little bit more time after my workday, I might make something that I might
24:37
make a larger portion of so I can eat that for lunch the next day or have
24:40
that for dinner so I don't have to make one portion meals for myself.
24:46
I can make.
24:47
Two or three portions.
24:48
And in fact, sometimes what I like to do is freeze things And then take them
24:52
out so I don't get, fatigued with eating the same thing a few meals in a row.
24:56
But I do like to, don't wanna say like, repurpose upcycle my food
25:02
and create something else with it.
25:04
So I think like for example, you could buy a rotisserie chicken, which is.
25:08
Technically prepared, but it's usually prepared fresh in a grocery
25:11
store and you can have, and a whole chicken for one person.
25:15
I'm not eating a whole chicken that's like four meals for me in terms of the protein,
25:20
but I can then get, a salad or make my own vegetable sides to go along with that.
25:26
And then I'm cooking some of it and some of it's prepared.
25:29
I could take the chicken carcass or whatever is left over.
25:32
I could make chicken soup out of it, throw a lot of vegetables in it, And then I have
25:36
more meals out of that same food item.
25:40
Pam Peeke, MD: So,
25:40
if you were to look at, what you're saying here is that There are all
25:44
these little changes that you can make.
25:47
you can make, very simple changes that are very doable.
25:52
depending upon how you're working, if you're working, if it's
25:56
remote, if it's at the office.
25:59
And also just be prepared,
26:02
Felicia D. Stoler, DCN, MS:
26:02
Yes.
26:02
It's also more cost effective if you're cooking your own food and preparing
26:06
your own food.
26:07
You save a lot of money.
26:09
Yes.
26:10
Well, that's why I like to cook a lot because I can control the
26:13
ingredients that are put into my food.
26:15
When I go out to eat in a restaurant, there's a good likelihood that there's
26:19
a lot more fat that I would normally use in my own food preparation process and
26:23
a lot more sodium That is being used.
26:25
And Those are the two things that I should be, we all should
26:28
be watching our consumption of.
26:29
So you do have more control of what the ingredients are when
26:33
you are preparing it yourself.
26:35
Pam Peeke, MD: The other thing I'm noticing with women, and women listen up.
26:39
I am not here as a Debbie Downer.
26:41
I am a wild and crazy woman, but I'm here to be the messenger of excellent science.
26:48
Let's talk about alcohol.
26:49
Felicia D. Stoler, DCN, MS:
26:49
I was just gonna say, I was hoping you were gonna go there because
26:52
I was just thinking, oh my God, we have to talk about alcohol.
26:56
Because even over the last 10 years, my recommendations about that.
27:02
I'm glad the science has been really screaming about it, but, I have
27:06
been saying to people for so long, especially after the age of 40, it's
27:10
not metabolizing in a good way for us.
27:13
Pam Peeke, MD: Well, the other reason why it's, now new science has come out
27:18
over the course of the last 12 months that has been published and listen
27:23
up after the age of 40 especially.
27:26
Right?
27:27
And it only gets worse for each decade after that.
27:30
there's a significant increase in the risk of dementia as well as cancer.
27:37
Both.
27:38
And so, do you really need to have, I mean, look, having a celebratory,
27:43
little glass of champagne at an anniversary dinner, I mean, You
27:47
know, come on, bring it on, but.
27:49
What I'm seeing is a lot more alcohol consumption on the part of women.
27:55
there's a lot of it going on.
27:57
I think women are just not aware of what they're actually doing.
28:02
Number one, sometimes they try to keep up with guys and guys themselves ought
28:07
to know this about alcohol because this isn't just a woman's thing.
28:11
It's a women and men.
28:13
But, I'd back off, any regular consumption of alcohol, after the age of 40 and
28:21
only more serious and significant.
28:24
as of the age of 50 plus, I never knew this because the science was not there.
28:31
This is brand new stuff.
28:33
So now I'm teaching everyone, if you go somewhere nice and whatever
28:38
you say, yes, may I have a large bottle of Pellegrino sparkling
28:41
water with a little twist of lime.
28:44
And then, there you have your little bottle.
28:46
you can kind of in your mind psychologically.
28:48
But I have a large bottle here.
28:50
This is cool.
28:51
And then you've got your, I mean, if you wanna have it poured into a little wine
28:56
glass, with some, ice or whatever you want, you have a little something there.
29:01
I'm hearing from women, I'm drinking at least one to two glasses of wine.
29:06
Every single night of the week.
29:08
My question to you is, why?
29:10
What are you doing?
29:11
Are you anesthetizing yourself?
29:14
Are you working through some loneliness, depression stuff?
29:17
Are you stressed outta your brains and you think This is gonna help you?
29:21
I wear the aura ring, right?
29:24
and I have nothing to do with the company, but I love the technology.
29:27
So it's on my little finger.
29:29
Here it is.
29:29
My little finger and, I'm gonna tell you something.
29:33
Y'all wanna know what alcohol does, go ahead and drink that before you
29:37
go to bed at night And then look at your sleep readings from the aura.
29:40
Your REM sleep and your deep sleep are obliterated
29:44
Felicia D. Stoler, DCN, MS:
29:44
It and
29:44
your heart rate goes up too at night.
29:47
And that's another thing that was for me when I started sleeping with
29:50
my Apple Watch, I was mortified.
29:53
I worked so hard.
29:55
And I exercise so much to keep my heart rate low all day long, and
29:59
even one alcoholic beverage in the
30:03
Pam Peeke, MD: Up it goes.
30:04
Felicia D. Stoler, DCN, MS:
30:04
Yeah.
30:05
And I'm like, wait.
30:06
Wow.
30:06
Like if
30:07
Pam Peeke, MD: You also get warmer.
30:09
Your temperature goes up 'cause you're metabolizing and your heart rate goes up.
30:14
And when it goes up, your heart rate varices variability goes down.
30:19
And that's not good.
30:20
That 'cause you want your heart to be very flexible and pliable
30:25
and adaptable to stresses in life.
30:27
And so you want as high in HRV as possible, and you'll see that on
30:32
all of these devices, not just the aura, but boy, that Hummer just goes
30:37
completely implodes if you have alcohol.
30:40
Felicia D. Stoler, DCN, MS:
30:40
And then it also impairs your sleep.
30:42
And so women are complaining they don't get enough sleep at night.
30:45
They're not feeling well rested.
30:47
So that disrupts your circadian rhythm.
30:49
It disrupts your sleep.
30:51
the different processes, and modes of sleep that you're supposed, stages of
30:55
sleep that you're supposed to go through.
30:56
So, it is just a whole, Bad thing for our bodies.
31:00
And in fact, I did recently this summer sit down with my son 'cause I have
31:04
two children that have had the either the benefit or the dismay of having a
31:08
mother who does what I do for a living.
31:10
I've been hoping to instill all these behaviors and knowledge in them so
31:14
that they have even better health outcomes than I will have because I
31:17
got on this game in my twenties and they've had this throughout their
31:21
entire life, even starting in utero.
31:23
So.
31:24
I did say to my 20 five-year old son, you know, I have to tell you,
31:28
my 58-year-old self would be talking to my 20 something year old self.
31:33
And I would tell you that knowing what I know now, and again as you
31:36
said, because the research has come out, I wouldn't be drinking
31:39
as much alcohol anymore as you do.
31:40
And I know he's, he has cut back a lot since I said that to him.
31:44
And, he's sort of a few years out of college and there's.
31:47
A little bit of that tendency when, people get together.
31:49
But he has cut back significantly, and I'm really proud of that.
31:52
And I, think that that's important because it's not that the science changes, it
31:57
evolves and as we learn more, right?
32:00
Because you and I both hear that from people, like the science
32:02
is flip-flopping and not that it flip flops, it just evolves.
32:06
Pam Peeke, MD: Yeah, it evolves over time and you have to stay with it,
32:10
I'm a clinical investigator and, one-year if one thing is cool And
32:14
the next God knows, but I like.
32:16
To look at evidence-based science and I keep my mind open to the fact that
32:22
we could be shocked by brand new data.
32:25
and that's why doing this podcast, and sharing a lot of
32:29
This is so terribly important.
32:31
So.
32:32
The next thing is just, get up and walk, walk to me.
32:36
WALK is the four letter word you want.
32:40
That's a good one.
32:41
And so walking is literally, lifesaving throughout life.
32:47
and at some point in your life when you're much older, be happy.
32:51
You can still walk, and keep it rocking because.
32:54
You should be grateful for the fact that you've got a fabulous body, right?
33:00
That just, can get out there and give you joy in the movement of your body.
33:05
So I have another small thing I'll add into the mix of this beautiful
33:10
recipe of and strategy for success, Felicia, that you're creating here.
33:15
And That is get out into nature.
33:18
I'm a nature aholic.
33:20
I can't get enough of it.
33:22
So thank God I have my German Shepherd.
33:25
because, we're out there in the morning and even though one of my, cardiology
33:30
colleagues years ago said, This is a guy in Boston who said, walk your dog.
33:35
Even if you don't have one.
33:37
And so just get on out there, take yourself for a walk and just enjoy.
33:43
I don't ever have Airbus in.
33:45
I like just to, listen to Mother Nature and maybe meet up, with some neighbors.
33:51
and, have a little moment to, talk, hang out, and just keep it, going.
33:56
And of course.
33:57
The fact that I have my little, max, my dog with me just, gives me pure joy.
34:03
But being in nature helps reregulate stress hormone so that
34:08
it's not out of control, And.
34:11
I've had more times than I can count in my life.
34:15
When I went out into nature to work things out.
34:19
I have to think about things.
34:20
every time I write a book and I'm doing that now, I can't tell you how
34:25
many creative moments I have when I'm just looking at the beautiful
34:29
flora and fauna, around me and just have an opportunity to just be,
34:36
Felicia D. Stoler, DCN, MS:
34:36
Yeah.
34:38
I love it.
34:38
agree with you.
34:39
I think the other thing I was going to add is not just to walk, to do it,
34:43
but to be really purposeful And in, in looking around and seeing things that when
34:49
you're in a car, you don't see, like, I love when I'm walking someplace
34:54
and I see a beautiful flower.
34:56
And I'm curious, does it have an aroma?
34:59
And I stick my nose up into it.
35:01
And Those are the types of things that I like to do.
35:04
I try to pay attention to smells too, because in certain times of the year,
35:10
in certain parts of the country, whether it's the greenery or the
35:13
flowers, they emit a different aroma.
35:16
So I enjoy that.
35:17
Like I remember when I lived in New York and I used to run in Central Park.
35:21
Obviously because of the plants in different areas, I almost, even if
35:25
I wasn't looking, I could tell by the smell where I was, And so paying
35:29
attention to that, being observant, Sometimes even in, different cities.
35:33
I walk around, I look, I like to look at architecture, I look to, I like to
35:37
look for details, and Those are things that I think are enriching in the
35:41
experience that make it where I am doing actually more than one thing at a time.
35:47
Right.
35:47
I'm actually physically walking, but I'm engaging my brain.
35:50
I'm registering, I'm looking, I'm analyzing, you know, I'm doing, I'm.
35:55
really just trying to take in and process something that might be
35:57
new that I had not seen before.
36:00
And there's a lot of joy and beauty in beauty, right?
36:03
It could be in the ocean just watching waves, right?
36:07
It can be looking down at the sand or the shells.
36:10
every beach is different.
36:12
Some are sandy, some are gritty, some have shells, some don't.
36:15
Pam Peeke, MD: Well, This is also an opportunity to increase, what I love to
36:20
see as awe a WE, it's like something is.
36:25
Awesome So, it, really conjures up awe in me.
36:29
Like I had no idea the other day I saw the biggest woodpecker.
36:34
I mean this sucker's like one of these 20 pounders and he was just
36:38
banging away on some oak tree.
36:42
And then what he would do, hei it, would fly right up into the.
36:47
Very, very tall pine trees And then bang away on that one And
36:52
then get a little bored with that.
36:53
Maybe had a or something.
36:55
You know, it's like a little issue, with this woodpecker.
36:58
But it was beautiful.
36:59
He was sailing between both trees, constantly banging
37:02
away and doing his thing.
37:04
I just absolutely.
37:06
Loved it.
37:07
I was in awe of this magnificent creature with the beautiful
37:12
orange, red, neck and back.
37:16
Oh, And the spots, the black spots they have.
37:19
I stood there, I took pictures, needless to say, because I wanted
37:22
to share this with my friends.
37:24
Felicia D. Stoler, DCN, MS:
37:24
Yeah.
37:24
Pam Peeke, MD: I said, look what I just saw.
37:27
Felicia D. Stoler, DCN, MS:
37:27
Yeah.
37:28
we should also add in having meaningful relationships is very important.
37:32
Pam Peeke, MD: Well, no, connection is
37:34
Felicia D. Stoler, DCN, MS:
37:34
out, having a good connections.
37:36
Yes.
37:36
Sometimes we
37:37
have a lot of
37:37
Pam Peeke, MD: know,
37:38
Felicia D. Stoler, DCN, MS:
37:38
relationships, but having healthy relationships are very valuable
37:41
and there's been a lot of research around that too, with longevity.
37:45
Pam Peeke, MD: well, actually what the research shows is that having meaningful
37:51
connections with whomever in your life, it is equal to, if not greater in
37:56
importance than exercise and nutrition.
38:00
I mean, what's the use of having some exercise in your life
38:05
and some great nutrition and you're not connected to people?
38:09
What is the point?
38:10
People do very, very poorly when that happens.
38:14
They become lonely, they become, disconnected from reality.
38:18
so in the new year.
38:20
Right here's some little low hanging fruit in more ways than one.
38:24
so one is connection And it's work.
38:28
Do not under any circumstances, sing that great.
38:33
Relationships fall right in your lap.
38:35
You gotta work it.
38:36
You gotta be a piece of this.
38:37
You have to be fearless.
38:39
Go out there and if someone is not interested in being your friend, cool.
38:44
Move on.
38:45
And just make it work.
38:47
But connection, even if you had one connection you created that now
38:52
you've sustained for an entire year.
38:54
Rock on.
38:56
That means everything 'cause it's priceless.
38:58
Number two, if you get up and get more physical activity, I don't mean joining
39:04
some fancy schmancy, just walk, prove.
39:08
You can walk.
39:09
Just prove it, and from there you'll start building.
39:13
More because, you know, I always, rant and rave and get crazy about
39:17
the fact that, lifting weights and doing, strength training is absolutely
39:23
paramount to success in longevity.
39:26
But it all starts with.
39:28
A walk.
39:30
A walk, okay.
39:31
So start with that.
39:33
The next thing is, choose, look around, do something wild.
39:37
And I'm piling onto what you said, Felicia.
39:41
people don't pay attention to what they eat.
39:43
So do you have, are you actually preparing things for yourself?
39:48
Go into your pantry.
39:50
I know it may be a horror show, but just go into your pantry, go into
39:54
your refrigerator, all the things that are half dead in there that
39:57
we haven't cleaned out, have we?
39:59
and just clean out the whole damn thing and say to yourself and.
40:03
No more ultraprocessed anything, and there's plenty of other
40:09
things you can eat instead.
40:11
Plenty of things you can eat that don't involve big boxes and big bags
40:17
that you bought at a big box place.
40:20
Felicia D. Stoler, DCN, MS:
40:20
of ingredients on a label too.
40:22
I mean, that's really what it comes down to.
40:25
Pam Peeke, MD: I know if, reading the ingredients on the label looks
40:28
like rocket fuel, just say no.
40:30
That's ridiculous.
40:32
Why are there 25 ingredients and half of this stuff?
40:36
It looks like you need to have a PhD in biochemistry to understand, and you'd
40:40
be horrified to understand it too.
40:43
So keep it as simple as possible, which is why.
40:46
Being able to do just a little bit of cooking for yourself,
40:50
that four letter word cook.
40:51
if you could just do a teeny bit more of that, that would be fantastic.
40:57
just experiment.
40:58
try frozen vegetables.
41:00
If you're like, I'm not in a
41:02
preparing or whatever,
41:03
Felicia D. Stoler, DCN, MS:
41:03
vegetables.
41:04
Pam Peeke, MD: frozen all the time.
41:06
I've rediscovered lima beans.
41:09
Felicia D. Stoler, DCN, MS:
41:09
I was gonna tell you, frozen onions are my favorite because I hate chopping
41:12
onions because I cry all the time.
41:15
That's like my little secret.
41:16
I keep bags and bags of that in my freezer.
41:19
But even
41:20
that, like that, frozen vegetable medley, that's like green beans, carrots, and
41:24
Pam Peeke, MD: oh, there's a whole bunch.
41:26
There's some, you put in stew and soups and there's, stir fry And that involves
41:31
a lot of peppers and really cool stuff.
41:34
You could just, And it's cheap.
41:36
Felicia D. Stoler, DCN, MS:
41:36
Yes.
41:36
Pam Peeke, MD: really cheap.
41:37
Felicia D. Stoler, DCN, MS:
41:37
It's so, it's so economical.
41:39
You
41:40
Pam Peeke, MD: Oh yeah.
41:41
Felicia D. Stoler, DCN, MS:
41:41
a pinch.
41:41
You can defrost it, you can put it in a microwave, you can steam it on a stove
41:46
Pam Peeke, MD: Come on folks.
41:48
It's frozen for God's sake.
41:50
And the same thing goes with fruit.
41:52
those wonderful, little tiny blueberries.
41:54
The smaller the blueberry, the higher the level of antioxidant
41:59
because it's highly concentrated.
42:01
So I grab those bags of the small.
42:04
Blueberries, they're frozen and I'll put 'em into a shake.
42:07
I'll, thaw some out and I'll put 'em into my yogurt.
42:11
I'll put it into all kinds of cool stuff.
42:15
cause I just love having them around.
42:17
They're like my little pal.
42:18
And I'll also do that with
42:20
Felicia D. Stoler, DCN, MS:
42:20
Well, here's another little tip too.
42:22
Like in the summertime when they're very inexpensive, I would buy them, rinse
42:27
them, let them dry, And then freeze them.
42:29
So I had my own, like when the prices come down, when they're,
42:32
it's getting towards the end of the season, you could do that.
42:35
And then you have that for yourself in your home, and you
42:39
know that maybe you bought that.
42:40
But the other thing too is I love dried fruit.
42:42
I do buy, especially with the berries and Cher.
42:46
And, things like
42:47
Pam Peeke, MD: You just gotta be careful because it's, jam packed with, Natural
42:52
sugar, but it's fairly concentrated.
42:55
So if you're gonna have goji berries or something like that, just remember
42:59
it is just, read the side label and know precisely what a serving
43:03
size is, 'cause that stuff can get outta control in a heartbeat.
43:07
Right.
43:08
And so, and also go seasonal if it's humanly possible, go seasonal.
43:13
So what's really awesome in the spring And the fall And the summer,
43:18
winter is a little funkadelic, depending upon where you live.
43:21
if you're in a warmer climb, then you don't have to worry so much about that.
43:25
But in a cooler climb, a colder climb, you're gonna be doing a lot
43:29
of cruising in the frozen food,
43:31
Felicia D. Stoler, DCN, MS:
43:31
Well, apples are very, inex, are relatively inexpensive and those
43:35
tend to All year-long.
43:37
And so like That is something that's easy citrus also, in the winter
43:41
time, like those little clementines, we tend to get those a lot too.
43:45
And, Those are terrific way to
43:47
get.
43:48
Pam Peeke, MD: they're, basically like a, total dessert thing.
43:51
And, I'm a real fan of the 72% chocolate, and you could buy that damn near
43:58
anywhere, but you want it to be 72% ish.
44:02
because, that has the chocolate itself, if it works for you, has tons of
44:07
flavonoids in it that are very healthy.
44:09
Um, And the same thing goes with, green teas.
44:12
and all of that.
44:13
So you add all of this into your, repertoire.
44:16
I could talk to you forever.
44:18
I just Absolutely, love to be able to, have a conversation,
44:25
Eating and just being practical And also physical activity.
44:29
And just please out there, the message is small micro changes and I
44:36
like to call them low hanging fruit.
44:38
Just look at the easiest thing you can do, easiest thing you can do.
44:44
So if it's five minutes here.
44:46
Three minutes there, you think that doesn't count you're wrong.
44:51
You know it all counts and you add it up like money in a piggy
44:56
Felicia D. Stoler, DCN, MS:
44:56
We have
44:56
Pam Peeke, MD: that's the way it works.
44:57
Felicia D. Stoler, DCN, MS:
44:57
five fingers right on each hand, right?
44:59
So I'm gonna five minutes of physical activity and five
45:02
servings of fruits and vegetables.
45:04
like we put that together, right?
45:06
And that's good
45:06
Pam Peeke, MD: And well, and if you don't reach that five of the fruits
45:10
and vegetables, if you hit two or three, I'm gonna do the Happy dance
45:14
because it's better than what you were doing before, where you weren't
45:18
getting much of anything except.
45:20
some stuff outta big boxes and big bags, which, you know, so run
45:25
on over to Felicia's, website and it's Felicia, F-E-L-I-C-I, ATO ST.
45:35
OLE r.com,
45:37
felicia stoller.com
45:40
so you can learn some more because, one of the things that I love about having
45:45
you here, Felicia, is that you're very practical and, your food is absolutely
45:51
out of this world, and it's beautiful to see how much you love to do that.
45:56
So once again.
45:57
Thank you so much for being on the Herb Podcast, sharing all
46:02
of this Happy New Year to you.
46:05
And of course, we're gonna be circling back to you countless times throughout the
46:09
year, for more of your wonderful, wisdom.
46:12
And the thing I love about you also, same as me, is we walk the talk.
46:18
We don't pontificate.
46:19
We both get out there.
46:20
We've got dirt under our nails from all of our physical activity,
46:24
keeping it up, doing activities of daily living, trying to stay as
46:28
vertical during the day as possible.
46:30
Rock and roll with all of it.
46:32
Thank you.
46:33
Felicia.
46:33
Felicia D. Stoler, DCN, MS:
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My pleasure.
46:35
Pam Peeke, MD: And I wanna thank my sponsors, SORAY Vitamins, minerals and
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They've got you all the way from menstruation through post menopause.
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So.
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Scope 'em all out at Soray, S-O-L-A-R-A y.com.
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And now take a moment to leave us a review because we love to hear from you.
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And this the Her podcast has been a production of Podcast Health.
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Remember, your time in this world may be limited, but the things
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you can do at that time are not.
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So get on out there and seize the day.
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Please, everyone.
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Thanks for being here.
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I.