Latest / The Driven Athlete / Nutrition, Health, & Balance with Dr. Michael Herring | Ep 26

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Nutrition, Health, & Balance with Dr. Michael Herring | Ep 26 · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the Driven Athlete Podcast.
• 0:10
  Speaker 1: What's up?
• 0:12
  Speaker 1: Y'all?
• 0:12
  Speaker 1: It's your man, dr Kyle.
• 0:13
  Speaker 1: Welcome back to the Driven Athlete Podcast.
• 0:15
  Speaker 1: We've got a really cool guest with us, dr Michael Herring.
• 0:18
  Speaker 1: Dr Mike right, yes, that's close enough.
• 0:21
  Speaker 1: Thanks for joining us, sharing some of your insights, some of your knowledge base and stuff.
• 0:26
  Speaker 1: So thanks for being here.
• 0:27
  Speaker 1: Happy to be here, cool man.
• 0:28
  Speaker 1: So tell us more about your education background, where you went to school, what you're doing now?
• 0:35
  Speaker 2: Yeah, so I got my bachelor of science degree from St Michael's College.
• 0:40
  Speaker 2: It's in Northwestern Vermont, Colchester Vermont.
• 0:42
  Speaker 2: Biology focused on chemistry and biochemistry.
• 0:44
  Speaker 2: From there I did a couple of years of cardiovascular research in Los Angeles.
• 0:48
  Speaker 1: Okay, so you went from Vermont to LA.
• 0:51
  Speaker 2: Yeah, that's a big it's a big jump, yeah.
• 0:53
  Speaker 2: After that, spent seven years in Chicago getting my MD from Rush Medical College and internal medicine residency from Rush University Medical Center Cool.
• 1:03
  Speaker 2: And after that spent a couple of years in Nashville at Vanderbilt as an attending and now I find myself in South Florida Cool Combining all the stuff that I like about medicine and, frankly, fitness yeah that's cool and that's a great blend, you know, I mean it's a great.
• 1:18
  Speaker 1: You can provide great insights to clientele and people and stuff.
• 1:21
  Speaker 1: I think it's a necessary blend.
• 1:23
  Speaker 1: Yeah, totally, Um, how'd you like?
• 1:25
  Speaker 1: How'd you like Vanderbilt?
• 1:28
  Speaker 2: My experience in Nashville was a lot of I'm not sure about it, of course a place to live.
• 1:34
  Speaker 2: Right, there's a lot of, you know, classically, bachelorette parties, and you know I like I like country music, I like, you know, live music, but it's I don't like staying out that late, I like to go to bed because I've got stuff to do in the morning.
• 1:46
  Speaker 1: It's the hub for bachelor parties.
• 1:48
  Speaker 1: I feel like.
• 1:49
  Speaker 2: Yeah, there's a lot of it there.
• 1:50
  Speaker 2: Austin, Nashville.
• 1:52
  Speaker 2: Yeah, I chose to go to sleep before dealing with any of that stuff.
• 1:58
  Speaker 1: What's the street that is like the big Broadway street, all the country bars live music, yeah, and what's interesting about those places is every single one of those live bands that nobody's ever heard of is outstanding.
• 2:10
  Speaker 2: They're all so good and it's really kind of sad from my standpoint, you know, being a musician most of my life not in any big way, but they are so good and they're so talented and they don't get large amounts of recognition.
• 2:24
  Speaker 2: Yeah, it's kind they're so talented and they don't get large amounts of recognition.
• 2:26
  Speaker 2: It's kind of depressing.
• 2:27
  Speaker 2: Super competitive.
• 2:27
  Speaker 1: It's insane.
• 2:28
  Speaker 1: What do you play, musician-wise.
• 2:30
  Speaker 2: I played guitar.
• 2:31
  Speaker 2: I got my first guitar when I was six.
• 2:32
  Speaker 2: I was a competitive singer in high school.
• 2:34
  Speaker 2: No way yeah.
• 2:35
  Speaker 1: Wow.
• 2:35
  Speaker 2: I had a girl I dated that was kind of convinced me to do it, because I had a buddy who was a drummer and two other buddies that played, you know, guitar and bass and we kind of got together.
• 2:44
  Speaker 2: And of course this was like when I was 16, 17, a long time ago, Um.
• 2:49
  Speaker 2: But a girl in my high school that I ended up dating for a bit convinced me to join the competitive singing scene and I did.
• 2:56
  Speaker 2: It was a lot of fun.
• 2:57
  Speaker 1: That's awesome.
• 2:58
  Speaker 1: So you had like a little band, you guys playing gigs and stuff and as much as we could, carnivals, birthday parties more or less.
• 3:05
  Speaker 2: Yeah, yeah, I mean again 16, 17, not doing much um, but it was a lot of fun that's cool.
• 3:09
  Speaker 1: My brother was um in a little band like that was friends in middle school and early high school, yeah, and uh, they did little gigs and stuff, yeah, and they were pretty good, you know, yeah, better than you know your average 16 year old, I think.
• 3:21
  Speaker 2: but your average 16 year old doesn't do anything.
• 3:23
  Speaker 2: Yeah, exactly yeah.
• 3:25
  Speaker 1: Oh, that's cool.
• 3:25
  Speaker 1: So what brought you then from Nashville to Southeast Florida?
• 3:29
  Speaker 2: Yeah, we, my wife and I, actually moved to Nashville because we wanted to be between my parents and her parents.
• 3:34
  Speaker 2: Her parents live in Western Michigan.
• 3:37
  Speaker 2: My parents are down here, oh wow.
• 3:38
  Speaker 2: And it was a two and a half hour drive to her parents when we lived in Chicago and it was a two and a half hour flight for my folks from from here up up to to uh, to Chicago, yeah.
• 3:47
  Speaker 2: So we decided to move right in between and it turned out that it became an eight hour drive for her parents to come see us or for us to go there, and an eight and a half hour travel day for my parents to come see us, because there's no direct flight from here to Nashville.
• 4:00
  Speaker 1: So we made the situation worse.
• 4:06
  Speaker 2: Got a great idea let's go halfway, yeah, and and we thought that, you know, incorrectly, we thought that moving south we would kind of get away with no winters, but you know, it still snows, it still ices, and, and you know it was, the decision was you know whose family do we move closer to?
• 4:19
  Speaker 2: yeah you know, do we want to be in in michigan, where my around, where my wife grew up, or do we want to go to Florida, where it's never cold?
• 4:26
  Speaker 2: Yeah, and I personally don't care either way.
• 4:29
  Speaker 2: There's more hockey in Michigan, that's true, I'm a hockey player.
• 4:31
  Speaker 2: Oh yeah, but I don't have to deal with snow here.
• 4:34
  Speaker 1: Yeah right, exactly so it's a trade off.
• 4:36
  Speaker 1: Yeah yeah, hockey is not really a thing, you know, at least from my perspective.
• 4:41
  Speaker 2: So my next door neighbor is actually plays on his high school hockey team.
• 4:43
  Speaker 2: Oh really, it's pretty cool, yeah.
• 4:45
  Speaker 2: So there's plenty of hockey around here.
• 4:46
  Speaker 2: It's just not what you think of when you think of South Florida.
• 4:49
  Speaker 1: Yeah, yeah, yeah, for sure.
• 4:50
  Speaker 1: So then all right.
• 4:51
  Speaker 1: So then you came down here, um, and your internal medicine, yes, residencies completed and tendings, all that stuff done, yeah, and now, where do you work now, like, what's your, what's your role now?
• 5:00
  Speaker 2: I do.
• 5:00
  Speaker 2: I combine all of that stuff to do a lot of you know with my medical practice.
• 5:05
  Speaker 2: It's combined with utilization, review, consulting stuff and actually taking on clients for lifestyle discussions and coaching and like a lot of very hands-on stuff the things that you kind of miss from a primary care office that we would like to tell you to do, even though we have 15 minutes before you know somebody bangs on the door to tell, tells us get out go to see the next one.
• 5:26
  Speaker 2: And I kind of got really sick of that really fast and I came down to Florida thinking I was going to take a break from direct primary care and I was doing really well, and then I hurt my leg so I couldn't walk for six weeks, hence you come seeing us, hence being here, and then that just kind of turned into, ok, well, if I'm just going to spend time recovering, I might as well make it productive, yeah, and that's kind of what I've been doing since.
• 5:51
  Speaker 1: That's cool, that's awesome.
• 5:52
  Speaker 1: So you're seeing one-on-one clients like coaching, as in like you had these issues health issues going on.
• 5:55
  Speaker 1: Yeah, so then do you have your own like medical practice and like?
• 5:56
  Speaker 2: also fitness nutrition.
• 5:57
  Speaker 2: It's mostly the fitness and nutrition side with my medical background, so it's not so much I am their doctor, it is.
• 6:04
  Speaker 2: I know the things that their doctor knows, but I also know a bit more.
• 6:08
  Speaker 1: Yeah, you're a health coach, exactly yeah, yeah, gotcha Um what happened to your knee?
• 6:13
  Speaker 1: So I, dr Peter's been working with you.
• 6:16
  Speaker 1: He has your whole story, but share more what happened so.
• 6:19
  Speaker 2: I about three years ago and this is recently that my wife found this video.
• 6:25
  Speaker 2: I was walking out of our gym in Chicago and I told her you know, something's wrong with my right knee.
• 6:29
  Speaker 2: I don't know what it is, and it had been bothering me on and off for a long time.
• 6:33
  Speaker 2: I did a box jump of 24 inches something that I had done a thousand times before training for hockey, and my right quadricep tendon tore completely off, so my kneecap was not nearly not anywhere near where it was supposed to be.
• 6:48
  Speaker 2: It's like this looks way different.
• 6:50
  Speaker 2: Yeah, this is bad.
• 6:53
  Speaker 2: This is a huge snap.
• 6:55
  Speaker 2: The adrenaline that happens immediately is very helpful with regards to pain control.
• 6:59
  Speaker 2: And then, when that dissipates, oh, this is not comfortable.
• 7:03
  Speaker 2: Yeah, but the surgery the next day and not being able to bend my knee for a bit more than a month and learning how to walk again.
• 7:15
  Speaker 2: Five, almost six months out, I don't have a limp anymore.
• 7:19
  Speaker 2: You're good.
• 7:20
  Speaker 2: You're good and I started jogging again and I can do proper exercises and loads.
• 7:25
  Speaker 2: That are not where they were before the injury, but nice, still getting there.
• 7:31
  Speaker 1: Yeah, for sure what?
• 7:33
  Speaker 1: And you've?
• 7:34
  Speaker 1: You've also had a history I know you've been open about this stuff with type one diabetes.
• 7:38
  Speaker 2: Yeah, 30 years in August.
• 7:40
  Speaker 2: Yeah, it's a long time.
• 7:42
  Speaker 1: How is that with?
• 7:43
  Speaker 1: With navigating your own health and wellness?
• 7:45
  Speaker 1: Because you want to lead from the front right with your patients, your clients that you work with.
• 7:48
  Speaker 1: You're in great shape, you work out a lot, previous athlete, musician in the past, you have a lot of these skills and stuff, which is awesome.
• 7:55
  Speaker 1: And then you want to have your own health in check with your eating habits, nutrition, fitness, whatever.
• 8:00
  Speaker 1: How have you been navigating your own health?
• 8:07
  Speaker 1: You're a busy professional at the same time and also navigating type 1 diabetes.
• 8:09
  Speaker 2: I like to think of it as everybody has their own stuff to deal with.
• 8:13
  Speaker 2: I'm not any more or less special because I have type 1 diabetes and I can't control my blood sugar based on what my pancreas should be able to do.
• 8:21
  Speaker 2: And now it's essentially I have to use my brain to tell my insulin pump what insulin to give me based on what I eat.
• 8:27
  Speaker 2: I actually have to take a couple steps to think about that.
• 8:29
  Speaker 2: There was a time in my life where I kind of ignored it not entirely, but, you know, wasn't super aggressive about it.
• 8:35
  Speaker 2: Um ended up gaining like 85 pounds and A1C was flirting with nine, which is not ideal, um.
• 8:42
  Speaker 2: And then it was at that time when I moved to Los Angeles and LA in particular had nothing to do with it, but it was an excuse for me to think to myself.
• 8:50
  Speaker 2: You know, I can't blame this on on college, on my friends, on my social circle.
• 8:54
  Speaker 2: I can blame it on nothing but myself.
• 8:55
  Speaker 2: So I need to be a representation of what, what I want to be, and it was a kind of a it's a blessing and a curse, right, depending on how you feel and it was a kind of a.
• 9:03
  Speaker 2: It's a blessing and a curse, depending on how you feel.
• 9:06
  Speaker 2: Yeah, that's a good way to look at it Sometimes.
• 9:08
  Speaker 2: You know, sometimes being diabetics is not a lot of fun, because sometimes you feel like crap.
• 9:16
  Speaker 1: But it gives me a good excuse to have to focus on myself.
• 9:17
  Speaker 1: What do you?
• 9:18
  Speaker 1: What usually causes a downturn?
• 9:23
  Speaker 2: A whole host of things cause all that stuff.
• 9:24
  Speaker 2: A whole host of things could cause all that stuff.
• 9:29
  Speaker 2: Um, I think the things that usually get me are when I'm eating and I'm not super careful about exactly what I've eaten.
• 9:33
  Speaker 2: As far as insulin dosing, sometimes you forget, because sometimes you got stuff to do and that happens, and then your blood sugar goes high, right, and you you feel like crap for a while until it comes back down and then you still kind of feel like crap for a while.
• 9:45
  Speaker 2: If you're overdoing the insulin or not kind of backing off after you've exercised, your blood sugar can go down really fast and the hypoglycemic events or low blood sugar events will kill you before any real hyperglycemic events in the short term.
• 10:01
  Speaker 2: Usually people with diabetes and complications from diabetes are high blood sugar for a long period of time on average, and that's that'll get you after a couple of decades.
• 10:11
  Speaker 2: But if it's and of course the higher the blood sugar, the faster it'll get you but if you spend 20 minutes when your blood sugar is undetectable, that's not ideal.
• 10:20
  Speaker 1: Yeah, yeah.
• 10:21
  Speaker 1: What about from a fitness standpoint, like working out?
• 10:21
  Speaker 1: That's not ideal.
• 10:21
  Speaker 1: Yeah, yeah, what about from a fitness?
• 10:24
  Speaker 2: standpoint.
• 10:25
  Speaker 2: Like working out, it varies person to person.
• 10:27
  Speaker 2: For me, I've noticed that when I work out, my blood sugar is a lot easier to control, as it could be insulin sensitivity.
• 10:34
  Speaker 2: It could be increasing something called the GLUT4 receptor on the muscle tissue, which is an insulin-independent mechanism to transport glucose.
• 10:40
  Speaker 2: Or it could just be that I'm paying attention One way or the other.
• 10:45
  Speaker 2: I don't know what it is.
• 10:46
  Speaker 2: I kind of don't care.
• 10:48
  Speaker 2: I have learned how to do that for myself, and one or more of those mixed in together could be the right answer.
• 10:55
  Speaker 2: I don't really know.
• 10:55
  Speaker 1: Gotcha Okay, yeah, interesting of those mixed in together could be the right answer.
• 10:58
  Speaker 1: I don't really know.
• 10:58
  Speaker 1: Gotcha, okay, interesting.
• 10:59
  Speaker 1: Um, what things do you feel like you're?
• 11:00
  Speaker 1: You're like I?
• 11:01
  Speaker 1: Definitely this is not on the table for nutrition.
• 11:04
  Speaker 1: Wise, like I can't eat, I'm not gonna eat this.
• 11:06
  Speaker 2: There's nothing that I.
• 11:08
  Speaker 2: The only things that I don't, that I refuse to eat, are things that I genuinely don't like, the things that, like I, I don't like raw tomatoes.
• 11:16
  Speaker 2: I don't know why, I just don't like them.
• 11:17
  Speaker 2: That my Italian ancestors are rolling in there, um, but I don't like raw tomatoes.
• 11:22
  Speaker 2: I don't know what to tell you, and that's pretty much the only thing that I won't eat.
• 11:24
  Speaker 2: You just don't like it.
• 11:25
  Speaker 2: Yeah, and and there are things that are more or less aligned with my my health goals, my fitness goals, my ability to control my blood sugar but there's nothing that is firmly off the table ever.
• 11:35
  Speaker 2: Gotcha, and I think that has to do with kind of the flexibility that I've developed over the last 12 years of my nutrition, because for a brief period, I was like I'm going to eat the same thing every single day because it's good for me.
• 11:48
  Speaker 2: I was never the person that would under season their food.
• 11:52
  Speaker 2: I just like that's not, just not worth it, that's not really a life worth living.
• 12:04
  Speaker 2: Yeah, in my opinion, but for a while it was I'm not gonna.
• 12:05
  Speaker 2: I'm not gonna eat this, except for the times of the week when I'm supposed to eat this.
• 12:07
  Speaker 2: Yeah, like when I was losing my weight.
• 12:07
  Speaker 2: It was wednesday night.
• 12:07
  Speaker 2: I would get a cheeseburger.
• 12:08
  Speaker 2: That was just my wednesday night.
• 12:09
  Speaker 2: All of my other meals would be aligned with exactly my goals.
• 12:13
  Speaker 2: Yeah, and after gosh this is almost like almost a year.
• 12:17
  Speaker 2: It became that.
• 12:18
  Speaker 2: Ah, you know, I'll just eat my normal meal.
• 12:20
  Speaker 2: I don't need to go, you know, walk down to wherever to get a cheeseburger, and it was it shaped me to kind of where I am now and I kind of eat the same thing pretty much every day.
• 12:31
  Speaker 2: And if I want to go out with my wife and enjoy a nice dinner or my folks coming and they want me to make something Like, I have no problem doing that.
• 12:38
  Speaker 2: As long as you know, as long as I'm paying attention, number one and number two, as long as I know that, okay, yeah, I'm going to enjoy this time I have with my family, because I don't know how many more of these times I get Just as long as I'm paying attention.
• 12:50
  Speaker 1: Yeah, just be mindful.
• 12:51
  Speaker 1: Exactly what suggestions do you make for other active people like yourself type one, diabetic um nutrition?
• 13:03
  Speaker 2: fitness, exercise and stuff Like what.
• 13:04
  Speaker 2: What suggestions do you make?
• 13:05
  Speaker 2: It depends on where, where somebody is.
• 13:05
  Speaker 2: Um, a lot of the stuff that I see on on social media these days are just like fixated with all this biohacking stuff.
• 13:11
  Speaker 2: It's like, oh my God, keeping it simple is going to help everybody, right, right, most most, if not everybody, could do well with getting more fruits and vegetables in their diet, making sure that they're getting good amounts of protein in their diet, especially if they're active and they're trying to build some muscle.
• 13:29
  Speaker 2: Right.
• 13:30
  Speaker 2: The RDA for for protein is, like, not ideal if you're trying to get stronger Right, it's fine if you're trying to stay alive, but it's not ideal.
• 13:38
  Speaker 2: If you're trying to get stronger, right, it's fine if you're trying to stay alive, but it's not ideal if you're trying to get stronger.
• 13:41
  Speaker 2: More fruits and vegetables, you know, stopping scrolling on your phone for three or four hours before you're supposed to go to sleep is a huge one, like, even if it's one hour, um, that that gets a lot of people.
• 13:50
  Speaker 2: And then doing some form of exercise that is pushing you, yeah, and it's.
• 13:55
  Speaker 2: It could be that you're already active and doing something.
• 13:58
  Speaker 2: Okay, do it harder.
• 13:59
  Speaker 2: Yeah, I don't, and I don't care where you're starting from right.
• 14:02
  Speaker 2: You and I are a lot different than some 75 year old who hasn't, who hasn't lifted weights since gym class in sixth grade, exactly Right.
• 14:10
  Speaker 2: So wherever you are doing something that's a little bit more I don't care if it's practicing getting out of your chair 10 times Something that you can do that pushes you a little bit to become better is a great place to start.
• 14:24
  Speaker 1: That's awesome.
• 14:24
  Speaker 1: I totally agree.
• 14:27
  Speaker 1: I feel like I've heard that a ton of keeping it simple.
• 14:29
  Speaker 1: It usually always boils down to something of if you just stick to one thing, it's been proven, you don't have to do all these other complicated things.
• 14:38
  Speaker 1: Just do that.
• 14:40
  Speaker 1: Unfortunately, there's not a lot of money in it.
• 14:43
  Speaker 2: There's not a lot of money in saying, hey, eat fruits and vegetables, get your protein in, make sure you get good sleep, do your stress reduction, whatever that might happen to be, and exercise, and exercise a little bit.
• 14:55
  Speaker 2: That's you know, full stop.
• 14:56
  Speaker 2: That's you know, full stop.
• 14:59
  Speaker 2: That's all.
• 15:00
  Speaker 2: That's all you need.
• 15:01
  Speaker 2: Once you're at the top 0.001% of bodybuilders, you don't really need much more than that, yeah, it's like cool, cool, cool.
• 15:06
  Speaker 1: But what about the biohacking stuff?
• 15:08
  Speaker 2: Right, exactly the stuff that I see like it.
• 15:11
  Speaker 2: I can't respond to it on social media just because by the time my brain has uncramped and I've gotten to a place where I'm no longer angry, then by that time it's already passed.
• 15:25
  Speaker 2: Right, social media happens very quickly.
• 15:26
  Speaker 2: Yeah, stage presence and just enough knowledge to be kind of close will will sell people on things that are just kind of false or or things that are reasonable, but for the wrong reasons.
• 15:46
  Speaker 2: Right, it's like you know, on the math tests, on you know, a standardized test, you get something close to one of the answers on the on the multiple choice and you pick the multiple choice answer that's closest and you get it right Like, yeah, but that doesn't mean you got it right, right right, Like you know, you were close close enough.
• 16:00
  Speaker 1: Close enough, yeah, and a little fortunate maybe.
• 16:02
  Speaker 1: Yeah, yeah, yeah, that's that's funny man.
• 16:05
  Speaker 1: Well, what got you into medicine to begin with?
• 16:07
  Speaker 1: Like what might in healthcare to begin with.
• 16:09
  Speaker 2: I was, you know, I was always.
• 16:10
  Speaker 2: I always loved science, you know, and it could.
• 16:13
  Speaker 2: It was hard between the biological science and medicine versus things like physics, because I always loved math too.
• 16:19
  Speaker 2: So it was kind of a toss-up for a while, being a type 1 diabetic.
• 16:24
  Speaker 2: Since I was six I was always a patient.
• 16:26
  Speaker 2: I always had great doctors to kind of look up to.
• 16:30
  Speaker 2: These are people that know a lot of stuff no-transcript and they have so many words that you know, unless you're an oncologist, you've never seen before versus, and that's just the one thing they focus on.
• 17:15
  Speaker 2: And then you move to endocrinology and it's completely different world and these are people who are extraordinarily intelligent that they develop, they devote their entire lives to this stuff, right, and you, you get to a point where it's like, yeah, you know, I want to know all that stuff, and one of the reasons I chose internal medicine is that I get to know a lot about all that stuff.
• 17:34
  Speaker 2: I know less oncology than the oncologists do, but I probably know more cardiology than all the oncologists do.
• 17:40
  Speaker 2: Yeah, right, and, and it kind of the same thing with all the, all the specialties.
• 17:44
  Speaker 1: That way, that's cool, so definitely um a good exposure of a lot of things.
• 17:48
  Speaker 2: Yeah, I like knowing a lot about a lot of stuff.
• 17:50
  Speaker 2: That's cool.
• 17:51
  Speaker 2: My wife yells at me like how the hell do you know all this stuff?
• 17:54
  Speaker 2: Like I don't know.
• 17:55
  Speaker 2: I read it somewhere and it just stuck.
• 17:56
  Speaker 2: I don't know.
• 17:57
  Speaker 2: This is what.
• 17:57
  Speaker 1: I like to do that's cool.
• 17:58
  Speaker 1: What, what things are you researching and getting and delving into now?
• 18:02
  Speaker 1: A?
• 18:02
  Speaker 2: lot of it is just the, the, the health and longevity stuff that is popping up all the time.
• 18:09
  Speaker 2: Like I see this guy I think his name is Brian Johnson who I think he sold his like a tech company and he spends like two million bucks a year trying to slow his chronological age down to almost nothing, and he does it in a very interesting fashion in that it's like very him specific and he doesn't suggest that everybody must do what he does, because I kind of like that about him.
• 18:29
  Speaker 2: He's like this is what I do.
• 18:31
  Speaker 2: I think a lot of people could zoom out and think of it in broad terms for and apply it to themselves.
• 18:39
  Speaker 2: But not everybody should do this and I appreciate that about him and it's it's the stuff is pretty interesting to me anyway, when you kind of boil that, boil it down, it's just do the simple stuff right.
• 18:48
  Speaker 2: And that's where most people fail is that they don't do the simple stuff either well enough or for long enough yeah it's.
• 18:55
  Speaker 1: It's an attention span thing that I've struggled with too, and everybody does, or they'll just like not really seeing the results and reward yet, and then, uh, either been like, oh well, it's not working, or getting bored with it.
• 19:08
  Speaker 2: Right.
• 19:08
  Speaker 2: And when it comes to fat loss, it's you know, you, you kind of wake up and then all of a sudden decide to make a change.
• 19:13
  Speaker 2: But you have to remember that, like when I gained all of my weight, it didn't happen in the afternoon that I realized, oh crap, what am I going to do now?
• 19:21
  Speaker 2: It happened over the course of a couple of years, right, but paying attention in the other direction is not ideal.
• 19:27
  Speaker 2: Yeah, not a lot of fun, right.
• 19:28
  Speaker 2: It's ideal at the other side of it, right, um, but it doesn't have to be nearly as miserable as people think it's going to be, right's.
• 19:34
  Speaker 2: Usually, you know, adherence and kind of not the long-term goals is a problem, and and being kind to yourself while you're in it is also something that a lot of people lack a little self-grace.
• 19:45
  Speaker 2: yeah, like you, your body weight can jump two or three percent.
• 19:49
  Speaker 2: Normally, right water, salt, sugar intake has all sorts of stuff to do with it and and people will see that on the scale and be like, oh my God, you know I failed, so now I'm just going to give up, it's all done.
• 19:59
  Speaker 2: Yeah.
• 20:00
  Speaker 1: It's all done.
• 20:01
  Speaker 2: Momentum's gone.
• 20:01
  Speaker 2: Yeah, there's no such thing as a linear progression, like maybe week over week, month to month over month, sure, um, but you know, day after day, absolutely not.
• 20:09
  Speaker 1: Right, I think that's a huge for myself.
• 20:11
  Speaker 1: Lots of people that we've talked with and patients we've worked with and clients and stuff.
• 20:16
  Speaker 1: The self-grace for sure.
• 20:17
  Speaker 1: You're like it's okay, it takes one step to get back on track again.
• 20:22
  Speaker 2: Exactly.
• 20:23
  Speaker 1: Just continue where you're going.
• 20:24
  Speaker 1: You're going to be way off tangent, of course, for longer.
• 20:26
  Speaker 2: There's a concept in addiction medicine that a psychiatrist taught me and I kind of had been doing this for a while, but I didn't have a name for it and there's a difference between lapse, relapse and collapse.
• 20:46
  Speaker 2: A lapse is like okay, well, you know, I didn't do exactly what I was supposed to be doing.
• 20:47
  Speaker 2: You know, for this one meal or this one, you know experience or activity.
• 20:50
  Speaker 2: Okay, you know, tomorrow I will get back on track and I will do what I'm supposed to be doing.
• 20:53
  Speaker 2: A relapse is okay, I'm not doing what I'm supposed to be doing.
• 21:01
  Speaker 2: I haven't been doing it for a while.
• 21:03
  Speaker 2: I would like to start doing it, but for some reason I just can't.
• 21:06
  Speaker 2: And then a collapse is saying screw it, I'm done, I'm out, I'm out.
• 21:11
  Speaker 2: Lapsing, I think, is necessary to maintain your own sanity.
• 21:15
  Speaker 2: It'd be better if it's planned lapses, in my opinion.
• 21:19
  Speaker 2: But lapses it's fine.
• 21:21
  Speaker 2: You have to be a person, you have to enjoy your time, and if it's, you're a robot.
• 21:24
  Speaker 2: Otherwise, oh my gosh.
• 21:25
  Speaker 2: And if you're going to sit here and refuse to have a piece of your kid's birthday cake at their fifth birthday party, like for the love of God, I don't want to spend any time with you.
• 21:32
  Speaker 2: Relax.
• 21:33
  Speaker 1: So what does a planned lapse look like?
• 21:35
  Speaker 1: Cheat meals, a rest day for workouts?
• 21:39
  Speaker 2: I mean it could be, it could be anything.
• 21:40
  Speaker 2: You know, I don't like the term cheat meals because honestly, I really don't either, it's just a catchphrase, yeah and it's like.
• 21:46
  Speaker 2: It's like a you know you're not really cheating on anything.
• 21:49
  Speaker 2: It's like how, how aligned with this it?
• 21:51
  Speaker 2: How aligned is this meal with your plans?
• 21:54
  Speaker 2: Right, if you want to be in a calorie surplus for a day and you're trying to lose fat, cool, like one day in one small calorie surplus.
• 22:00
  Speaker 2: It's not going to ruin any any sort of progress in the long run.
• 22:03
  Speaker 2: Remember, it's like one day out of months and years and for the rest of your life that's okay, as long as it's an average of a calorie deficit.
• 22:12
  Speaker 2: You'll get to where you want to be, more or less, and and it'll be fine.
• 22:18
  Speaker 1: Yeah, I think what I heard.
• 22:18
  Speaker 1: That too is like I try to tell myself yeah, um, it's like one meal isn't gonna give me fat and one workout isn't gonna even be like swollen jacked right, like I ate a salad yesterday, where's my six-pack today?
• 22:27
  Speaker 1: it's like well, unfortunately bummer right, it makes it feel better, because I'm like man, so many funny memes and stuff, instagram memes and fail videos like my, they're my vice for sure.
• 22:36
  Speaker 1: I'll be like laughing.
• 22:37
  Speaker 1: My wife's like what happened?
• 22:38
  Speaker 1: I'm like, oh, it's just Instagram.
• 22:39
  Speaker 1: She's like again, yeah, yeah, but um, the uh, like you have one meal, you know, and like you just feel like a slob, you know, I mean it it also depends on on on what kind of a Delta it is from your norm.
• 22:50
  Speaker 2: But if you're going from eating only chicken salads to having six Big Macs, like you're going to feel like crap.
• 23:01
  Speaker 2: Who's not going to feel like crap, right?
• 23:02
  Speaker 2: But if you want to go and have like go out to dinner with your friends to a really nice barbecue spot and get a good night, nice barbecue, and like, enjoy your time with your friends, because how many of those are you going to experience?
• 23:14
  Speaker 2: You have to be a person to like.
• 23:16
  Speaker 2: You have to find your own balance and that balance will change over time.
• 23:19
  Speaker 2: But be a person Like.
• 23:21
  Speaker 2: My folks are in their late 60s and early 70s.
• 23:24
  Speaker 2: How many more dinners am I going to get to have with them?
• 23:28
  Speaker 2: I'm going to choose to enjoy it in a reasonable fashion.
• 23:31
  Speaker 2: It doesn't mean you have to be a glutton every time you go.
• 23:36
  Speaker 1: But if they want to go out to dinner, let's go out to dinner.
• 23:38
  Speaker 2: Yeah, I'm not going to pack tupperware with exactly plain chicken and rice, and if that's part of your goal and you're training for a competition and that's what you want to do, fine, that's there's this bodybuilder guy that was following that.
• 23:47
  Speaker 1: He was just talking about his day in and day out and he's like, yeah, like up to competition, his friends would go out.
• 23:51
  Speaker 1: He'd go out with him.
• 23:52
  Speaker 1: Yeah, he would just have water, but he would bring his Tupperware.
• 23:54
  Speaker 1: He said I would go to my car but I'm going to a bathroom right back.
• 23:57
  Speaker 1: He'd be gone for like 10 minutes.
• 23:58
  Speaker 1: He'd like scarf down his chicken and rice, come back to the table, have more water.
• 24:01
  Speaker 1: And I was like man, that's okay, you're a competitor.
• 24:04
  Speaker 1: You're like this is like 0.001 bodybuilder, like you were saying it's way different.
• 24:13
  Speaker 2: But I was not going to be the guy doing that at dinner, right, it's like the guy who has a marathon tomorrow and is carbo-loading right, like, okay, you're going to eat differently than your family there as they go to support you.
• 24:23
  Speaker 2: That's okay, you can do that.
• 24:25
  Speaker 2: But it's also not what everybody should be doing on a regular basis, right or expect themselves to do it Exactly.
• 24:31
  Speaker 2: Or put themselves under that amount of pressure.
• 24:33
  Speaker 2: Right of pressure, right, like no, most of us just need to be a little bit better, and wherever that, wherever that little bit is, that's what we should go for.
• 24:44
  Speaker 2: Right, like you and I are different than my mother, who is, you know, almost 69 years old.
• 24:47
  Speaker 2: Like we can all be a little bit better, but her a little bit better is different than ours.
• 24:49
  Speaker 1: Different definition, for sure.
• 24:51
  Speaker 1: So what?
• 24:52
  Speaker 1: What's your?
• 24:52
  Speaker 1: What is your workout routines look like right now?
• 24:58
  Speaker 2: I.
• 24:58
  Speaker 2: What's your sleep schedule look like too?
• 24:59
  Speaker 2: Yeah, I'm doing pt exercises most days.
• 25:01
  Speaker 2: Some days are yeah, right, I'm gonna tell peter some days, some days are much more intense than others and some days and those more intense days get to be uh, at this stage in recovery some a little bit more depressing than others.
• 25:12
  Speaker 2: Um, I strength train five days a week.
• 25:14
  Speaker 2: I go on at at least one long walk every day.
• 25:18
  Speaker 2: As far as cardio is concerned, I have been working in jumping rope and running.
• 25:23
  Speaker 2: Now that I can, I have been working on like the assault bike because I can.
• 25:29
  Speaker 2: Now it's like it's been fascinating realizing, like you know, what I didn't like doing this before and then it was stripped from me and I couldn't.
• 25:37
  Speaker 2: So now I'm going to do it because I can't.
• 25:39
  Speaker 1: Yeah Right, yeah, uh, I think part of that's like and life is like necessary you know, the suffrage, or this is getting deep, but like the suffrage cause, then you can't appreciate things when they are good and it's taken away and it's like I didn't realize how much.
• 25:53
  Speaker 2: No, I want to go back and do that Right exactly Like when I was an athlete it was, you know, I could just kind of do it.
• 25:58
  Speaker 2: I could do whatever I wanted to, and the only things that I had responsibilities to do were I needed to study to keep my grades up, I needed to train for hockey and I needed to sleep.
• 26:09
  Speaker 2: And you know, when I was in high school playing junior hockey, I would fall asleep at my desk doing my homework with my you know my dinner very cold from the night before, and I wake up like, oh well, here we go.
• 26:17
  Speaker 2: And then, you know, I got to the point in my life where I couldn't bend down to tie my shoes without holding my breath.
• 26:23
  Speaker 2: I'm like, wait a minute, this is not okay, I need to change this.
• 26:27
  Speaker 2: And that was, you know, step one.
• 26:28
  Speaker 2: And now that I can jog again, I still don't love it, it's not my favorite thing in the world, but now I can appreciate being able to do it Right.
• 26:38
  Speaker 2: Yeah, just like you know, walking upstairs yeah, I couldn't do that for I don't know how many months.
• 26:42
  Speaker 2: Yeah, that was a long time, at least three months, yeah, at least.
• 26:46
  Speaker 2: And it was, it was staggering.
• 26:47
  Speaker 2: And it's like, oh my God, there's some people that just can't walk upstairs full stop.
• 26:51
  Speaker 2: It's like, oh yeah, no, this is, I took this for granted, yeah absolutely, I took this for granted.
• 26:56
  Speaker 1: Yeah, interesting.
• 26:58
  Speaker 1: Um, what's like your recommendations, like what for clients that you work with?
• 27:04
  Speaker 1: What are the two most common questions people usually ask, first, and then, what are like the recommendations you usually have?
• 27:10
  Speaker 2: Yeah, it depends on the.
• 27:11
  Speaker 2: It depends on the client.
• 27:12
  Speaker 2: It's a lot of people that I've worked with have have this like hyper focus on the things that are not terribly important or they try to overcomplicate things that are important.
• 27:24
  Speaker 2: To keep it simple, water intake is a big one that I get questions about and you know they want to use some formula based on body weight and ideal body weight.
• 27:32
  Speaker 2: It's like no, like your kidneys are pretty bright if you, and it's in urine is a waste product.
• 27:37
  Speaker 2: So if it's clear, you're good.
• 27:39
  Speaker 2: If it's straw colored, you're fine.
• 27:40
  Speaker 2: There's supposed to be stuff in your urine.
• 27:41
  Speaker 2: If it's dark, yellow or brown, have a glass of water.
• 27:44
  Speaker 2: That's probably all you really need.
• 27:46
  Speaker 2: If you're doing something that's more advanced and that's not my scope, then maybe you need to change something about that.
• 27:56
  Speaker 1: But that's all I really need.
• 27:57
  Speaker 1: I've had another interesting opinion on that too.
• 27:59
  Speaker 1: I'm in the same boat.
• 28:00
  Speaker 1: I'm like if I'm thirsty I'm going to drink some more.
• 28:02
  Speaker 1: If I feel like my urine coloration is a little bit different, definitely going to have some more water.
• 28:07
  Speaker 1: Like have a little drink, you're good, but like, oh, I got to have a full gallon every day.
• 28:11
  Speaker 1: It's like, actually you just pee a lot more Number one you're also so it's interrupting your day.
• 28:16
  Speaker 1: Sure, it's annoying.
• 28:17
  Speaker 1: And then you're also diluting, like your system.
• 28:19
  Speaker 1: If you're doing supplements or nutrition and stuff like that is diluting the system bioavailability and it's just also making that like less potent.
• 28:25
  Speaker 1: You know, yeah.
• 28:26
  Speaker 2: You know you're, everything has to go in your bloodstream eventually, and whatever your kidneys see they will, they will get rid of the extra stuff, the, the, the water.
• 28:35
  Speaker 2: The water intake for a handful of people that I've worked with in the past was effectively zero, and when they get it to something like something more reasonable for the course of the day, maybe it's like two liters of water a day, right, I'm not going to go from they have a cup of coffee and then don't drink anything until the next cup of coffee.
• 28:52
  Speaker 2: Like, I'm not interested in having that person go from zero to a 100, right, but like something more, they'll notice they're going to pee more, and then that kind of goes away when their body gets used to it.
• 29:00
  Speaker 2: It's like, oh, I have water I can use.
• 29:02
  Speaker 2: Now, right, when you get to the point where you know is it going to dilute?
• 29:09
  Speaker 2: You know, supplementation, yeah, what have you heard on that?
• 29:11
  Speaker 2: I don't know.
• 29:13
  Speaker 2: Is the short answer?
• 29:14
  Speaker 2: The long answer is probably not.
• 29:17
  Speaker 2: Everything has to go through your liver and kidneys anyway, and whatever it is, you'll die, you'll, you'll digest it and and whatever is extra you get rid of, and that's it makes intuitive sense to me, but I, you know, I, I just don't know.
• 29:32
  Speaker 1: Gotcha.
• 29:33
  Speaker 1: Yeah, yeah, interesting.
• 29:34
  Speaker 1: Um, what?
• 29:35
  Speaker 1: What do people usually ask for like, ok, cool, what's the first thing that you recommend from a supplement standpoint?
• 29:44
  Speaker 2: So there are, and I get that.
• 29:45
  Speaker 2: I do get that a lot.
• 29:47
  Speaker 2: It's a if you, if you can't eat properly, I don't care about what your supplements are.
• 29:52
  Speaker 2: If you're not even close, I kind of don't care what your supplements are.
• 29:55
  Speaker 2: Right about what your supplements are.
• 29:56
  Speaker 2: If you're not even close, I kind of don't care what your supplements are Right.
• 29:59
  Speaker 2: So fix that first.
• 30:00
  Speaker 2: Yeah, like fix, fix the.
• 30:01
  Speaker 2: And it doesn't have to be perfect with your nutrition, but like get it kind of in the ballpark, yeah, right If it's.
• 30:06
  Speaker 2: If it's three meals a day of fast food, like I don't want to hear about your supplement stack, like I don't, I don't care, it's not doing anything.
• 30:13
  Speaker 2: Right.
• 30:14
  Speaker 2: Like supplements are to supplement an already good practices.
• 30:18
  Speaker 2: So if you are somebody who is at 95%, you know doing eating mostly whole foods, plenty of fruits and vegetables, good lean cuts of protein, good healthy fats, and you want to get your protein intake up a little bit, because you're you know you kind of struggle in that fashion, great Protein supplement would be fine, yeah, but until you're there, like I don't really care.
• 30:40
  Speaker 2: Yeah, creatine, I think, has been getting a lot of good, a lot of good press and a lot of good studies with regards to neural health.
• 30:48
  Speaker 2: So I think that's kind of something to kind of take a look at.
• 30:52
  Speaker 2: Yeah, I don't think people should just start taking creat, but more research is necessary and maybe it will be one of those things.
• 31:02
  Speaker 2: I don't know, it's interesting.
• 31:03
  Speaker 2: I know.
• 31:05
  Speaker 1: From what I've looked at or been exposed to, it seems like creatine is one of the most well-studied supplements, second only to caffeine.
• 31:11
  Speaker 1: Oh, interesting.
• 31:11
  Speaker 1: Okay, there you go, and it's like safe.
• 31:13
  Speaker 2: Oh yeah.
• 31:14
  Speaker 2: So people get creatine and creatinine mixed up a lot and they think they're the same word.
• 31:19
  Speaker 2: Creatinine is a the kind of the poor man's measure of of kidney function and it's also a secondary indicator of muscle turnover.
• 31:26
  Speaker 2: So people will think, well, you're taking creatine, you don't want your creatine to go up.
• 31:30
  Speaker 2: It's like, no, you're taking creatine, it won't make your creatinine go up.
• 31:37
  Speaker 2: Interesting, and if you have healthy kidneys already, having you know, five grams of uh, of creatine a day is not going to hurt you.
• 31:43
  Speaker 1: Yeah, yeah, I have read or been exposed to some research on the neural development, their cognitive and neural protective type of elements that come with creatine for elderly patients and Alzheimer's or degenerative changes in the brain, also like combat sports, like fighting and boxing.
• 32:02
  Speaker 2: Yeah, that stuff, as far as I'm concerned, is still kind of in its infancy, but it's like exceptionally promising yeah, like people don't tend to get excited about it at this stage, unless it's like really suggestive of hey, there might be something here yeah, that's interesting.
• 32:18
  Speaker 1: Um, that's awesome.
• 32:19
  Speaker 1: I uh, I know also too.
• 32:22
  Speaker 1: I feel like some people respond and are sensitive to certain supplements more than others.
• 32:28
  Speaker 1: I know personally.
• 32:28
  Speaker 1: I feel like I react really well with creatine and then whey protein.
• 32:33
  Speaker 1: I try to do the whey protein isolate.
• 32:35
  Speaker 1: I feel like less bloated if I'm taking the isolate versus not.
• 32:38
  Speaker 1: But I would imagine then some of the clients you see same kind of thing of like I did that really help, or like you know, I did it for like a good amount of time.
• 32:45
  Speaker 2: A sample size to be like make a good judgment call yeah, and you have to kind of ease into all of it, right, there's no matter what.
• 32:52
  Speaker 2: You go, take a look, look and see.
• 32:54
  Speaker 2: Like, with regards to caffeine, for example, like there's a, there's a, you know, it's like three, three to six milligrams per kilogram of body weight is like optimal for performance in the weight room.
• 33:03
  Speaker 2: For a hundred kilogram person, that's a lot of caffeine.
• 33:07
  Speaker 1: Yeah, right, like between three and six hundred milligrams of caffeine and how much per cup of coffee on average just for reference, 150 depends on depends on the cup of coffee, that's on the size.
• 33:18
  Speaker 2: Um, like that's, that gets to be a lot of caffeine all at once and be five to six cups of coffee and some people out, yeah, and some people are super sensitive and some people aren't Right.
• 33:27
  Speaker 2: So it's like if you want to have a cup of coffee before you work out, great, go for it.
• 33:32
  Speaker 1: Like can blunt appetite In my personal experience it doesn't do a lot of blunting of appetite.
• 33:36
  Speaker 1: For me it doesn't.
• 33:49
  Speaker 2: But that's one of the things that it could do.
• 33:51
  Speaker 2: Too much of it can send people into AFib if you're not careful.
• 33:55
  Speaker 2: It's true, right, it's like so.
• 33:57
  Speaker 2: With every gift there's a curse and, much like everything else, the devil's in the dosage.
• 34:09
  Speaker 1: Yeah, yeah, yeah, for sure.
• 34:09
  Speaker 1: Um, that's a great point.
• 34:10
  Speaker 1: The devils I like.
• 34:10
  Speaker 1: That definitely does it.
• 34:11
  Speaker 1: Um, the uh, stimulant, right, caffeine's a stimulant other than that, that's the main benefit, that's the main thing.
• 34:13
  Speaker 1: Still studied, yeah, like, oh, we didn't know.
• 34:15
  Speaker 2: Ozempic also makes you help lose weight, right yeah, I mean the thing with like ozempic's been getting a lot of positive and negative press.
• 34:22
  Speaker 2: What are your thoughts on?
• 34:24
  Speaker 1: that Zemping?
• 34:24
  Speaker 1: Is that what they're calling it?
• 34:26
  Speaker 1: Zemping, everyone in Hollywood's zemping?
• 34:28
  Speaker 1: Oh boy, I heard yeah.
• 34:31
  Speaker 2: Oh boy.
• 34:32
  Speaker 2: So, like I said earlier, it depends.
• 34:36
  Speaker 2: The GLP-1 agonists are great for people with type 2 diabetes who need to lose some weight Simultaneously.
• 34:47
  Speaker 2: These drugs were studied in people who are also doing diet and exercise counseling at the same time.
• 34:53
  Speaker 2: Right, you've got guys who are giants in this kind of health and longevity space, like Peter Attila, who talks about you're going to lose muscle and bone mass and that's not ideal.
• 35:03
  Speaker 2: It's like that is a hundred percent true with ozempic.
• 35:07
  Speaker 2: With ozempic, if you are not doing some form of strength training and organizing your nutrition interesting right.
• 35:13
  Speaker 1: So, if you just so, it helps facilitate breakdown.
• 35:15
  Speaker 1: Bone mineral density and muscle tissue density just like any other caloric deficit does.
• 35:21
  Speaker 2: If you're not doing something, got it Just because of the caloric deficit.
• 35:24
  Speaker 2: Yeah, yeah, I don't think that has anything to do with the GLP-1 agonism involved, right?
• 35:29
  Speaker 2: Essentially, when you eat something, signals go to your brain saying, hey, I'm full, and then you stop eating.
• 35:36
  Speaker 2: Some people with type two diabetes, who have a predilection for obesity, for a whole number of potential factors, that slows down or is not as robust as they would, they would hope, leading to type 2 diabetes and all the terrible things that come with it decades down the line.
• 35:54
  Speaker 2: If you're slowing this the how do I put this?
• 35:59
  Speaker 2: If you're slowing the emptying of your stomach, you will get fuller faster.
• 36:02
  Speaker 2: If you are amplifying the sound of your stomach telling you you're full, you will stop eating faster.
• 36:09
  Speaker 2: That's the caloric deficit that people are aiming for.
• 36:12
  Speaker 2: Just like any caloric deficit, you will wither away if you don't do anything about it at the same time, which is why people who are, you know, trying to lose fat, like, for the love of God, please do strength training so you don't also lose muscle and so you also don't lose bone density, right it just the caloric deficit that'll do it.
• 36:31
  Speaker 2: These drugs were studied while strength training and while organizing your nutrition, and it's super important that people do those things.
• 36:39
  Speaker 2: What they've also found and is that the the weight loss that people see with Ozempic, even though they lose muscle and bone mass for longevity and general health purposes, it's still a positive.
• 36:53
  Speaker 2: So you can talk about how you're going to lose muscle, muscle mass and bone density all you want.
• 36:57
  Speaker 2: And it's bad, don't get me wrong.
• 36:59
  Speaker 2: It's not ideal, but but still, if you're somebody who's 400 pounds and you go down to 200 pounds, that's huge.
• 37:06
  Speaker 2: Even if it's your 400 pounds, you go to like 350, 375.
• 37:10
  Speaker 2: That's big, that's a massive, that's a.
• 37:12
  Speaker 2: That's a.
• 37:12
  Speaker 2: That's a big amount of weight and that is a net positive yeah it's not the best net positive it could be if you were doing the other things too, yeah, which is why I feel so strongly about doing the other things too yeah, but it's still in that positive.
• 37:27
  Speaker 2: It gets a lot of.
• 37:28
  Speaker 2: It gets a lot of crap and, like anything you put in your body, there's always the potential for side effects.
• 37:32
  Speaker 2: Yeah, for sure, these, these gastroparesis Sorts of things like well, that's, that's also kind of what it does.
• 37:38
  Speaker 2: Like gastroparesis is just your stomach is not emptying itself.
• 37:41
  Speaker 2: That's also kind of what it does, like gastroparesis is just your stomach is not emptying itself.
• 37:44
  Speaker 2: That's the purpose.
• 37:45
  Speaker 2: It slows that down and, unfortunately, if it stops entirely, that's not great, but that doesn't happen very often.
• 37:50
  Speaker 1: Interesting With some of the giants we're talking about in the health and longevity realm field.
• 37:57
  Speaker 1: What other main takeaways have you heard from them?
• 37:59
  Speaker 2: Yeah, Again, when you zoom out, it's doing the simple things right.
• 38:07
  Speaker 2: I think there's a lot of really crazy stuff out there that has maybe a theoretical practice at best, and it gets disappointing when people kind of cling to that because it's new and exciting and it's different, but they still don't have the basics down.
• 38:25
  Speaker 2: There's been a lot of it like putting the butter in your coffee, like that Dave Asprey guy.
• 38:30
  Speaker 2: It's like oh God, almighty, you know, 99.9% of what comes out of Gary Brekka's mouth is like it sounds science-y and it sounds like he knows what he's talking about.
• 38:41
  Speaker 2: Until there's like one phrase in the paragraph that makes me go well, no, no, no, no, no, back the truck up.
• 38:47
  Speaker 2: That's not, no, that's not how that works.
• 38:53
  Speaker 2: Um, and then sometimes they just say things that are wrong because they're appealing to authority and says like oh yeah, this, this is, this, is something that you've been taught, but it's been wrong the whole time.
• 38:58
  Speaker 2: It's like okay, where are your data?
• 38:59
  Speaker 1: Interesting Um the.
• 39:02
  Speaker 1: I did a we, something I was exposed to, oh my God.
• 39:06
  Speaker 1: It was a neuroscientist on Alzheimer's and she did a TED Talk on the fountain of youth and she came up with like the six main keys for the fountain of youth.
• 39:15
  Speaker 1: And tell me, this is what you mean by keeping things simple.
• 39:18
  Speaker 1: Just go into the basics.
• 39:20
  Speaker 1: And the six keys that she was talking about were just some kind of exercise and fitness, nutrition, which also looks like not alcohol and smoking, like huge, huge impacts of like.
• 39:30
  Speaker 1: Those are the first things to cut first If you are um, quality sleep, stress management, uh, meaningful relationships and social engagement.
• 39:41
  Speaker 2: Yeah, I mean I.
• 39:42
  Speaker 2: I have no problems with any of those at all.
• 39:44
  Speaker 1: Is that along the same lines you were talking?
• 39:46
  Speaker 2: about Exactly the same.
• 39:46
  Speaker 2: You know different, different people will need different levels of social interaction.
• 39:50
  Speaker 2: Yeah, different people will be able to handle different amounts of stress better than others, just like everybody's ideal diet, or or most consistent diet, will be a little bit different here and there, yeah Right, but if you're following the most general principles, really, really well, you're going to be fine.
• 40:06
  Speaker 1: Yeah, I think it really interesting.
• 40:07
  Speaker 1: When I took away from that it was like, okay, got it.
• 40:09
  Speaker 1: Eating, diet and exercise.
• 40:10
  Speaker 1: Well, it's like I like the word you're using word nutrition a little better, just as the sound is like I don't know.
• 40:15
  Speaker 2: Yeah, I think the word diet has kind of been a bad word, because I don't like being on a diet, because it, it, it.
• 40:22
  Speaker 2: It suggests an end date.
• 40:23
  Speaker 2: Right, and this is something you're supposed to do until you're dead, yeah, right.
• 40:28
  Speaker 2: And if you want to limit your calories because you want to lose a little bit of fat, because you're going on a beach vacation in in three months, cool, fine, right.
• 40:35
  Speaker 2: But your diet is your nutrition.
• 40:37
  Speaker 2: It's what you put in your body, it's how you feel yourself, it's how you remain alive for a long period of time, and not just some arbitrary foods that you can and can't eat Right.
• 40:49
  Speaker 1: I'd also suggest like taking things away or it's restrictive and that, well, I can't live the way I want to until this end date, and then I'll go back and do whatever I want to do.
• 40:58
  Speaker 2: Right, and people wonder why they yo-yo all the time?
• 41:00
  Speaker 2: Yeah for sure you don't.
• 41:01
  Speaker 2: Actually, I think one of my favorite studies.
• 41:03
  Speaker 2: I wish I could remember who wrote it and exactly what it said.
• 41:10
  Speaker 2: As far as like what I, just as far as what I, what I read from it.
• 41:13
  Speaker 2: But it said something that I had known in myself and my father actually had identified it in me before I even figured it out is they were like my father had, you know, pictures of me as as I am more or less today and as I was, as as my heaviest, and he said that that's not me, that's the guy that ate me, which you know because he and I have the humor of a 12 year old boy like that makes a lot of sense, right.
• 41:36
  Speaker 2: And then I, and then I thought to myself you know, I'm just not the same person that I was 12, 14 years ago when I was doing all the stuff that was not in line with.
• 41:45
  Speaker 2: You know, a long life.
• 41:47
  Speaker 1: Yeah.
• 41:48
  Speaker 2: And then you look at the people who have maintained significant weight loss for a long period of time, like over a year.
• 41:54
  Speaker 2: That's the number one thing they say.
• 41:55
  Speaker 2: It's like I'm just a different person.
• 41:57
  Speaker 2: Yeah Right, and, and it kind of makes a lot of sense.
• 42:00
  Speaker 2: If you, if you're somebody who is generally unhealthy and you want to become healthy and you will, you know, do whatever it takes you have to become a different person.
• 42:09
  Speaker 2: You're probably going to lie to yourself for a while beforehand, yeah Right, but at some point that lying to yourself becomes an effective way to just do it To do the thing Right.
• 42:19
  Speaker 1: Yeah, the reality, yeah, what I was going to say real quick because I want to get back to that, I have a lot of interesting thoughts on that.
• 42:26
  Speaker 1: Yeah, the of like the six fountain of youth aspects, the one that really got me I was like God, that makes total sense is the stress management.
• 42:33
  Speaker 1: Yeah, you know, and also I mean like the meaningful, deep relationships and social engagement.
• 42:38
  Speaker 1: It helps with purpose and fulfillment, for sure.
• 42:40
  Speaker 1: But the stress management, I was like yo, that makes total sense.
• 42:43
  Speaker 1: Just people who are consistently there, just people who are consistently there.
• 42:45
  Speaker 1: Are a lot of things going on, a lot of stressful stuff kids, mortgage, business, all responsibilities, whatever all those things.
• 42:51
  Speaker 1: That's the one that got me.
• 42:52
  Speaker 1: I was like that makes total sense.
• 42:54
  Speaker 1: It's like the silent killer.
• 42:55
  Speaker 1: I feel like that of elevated cortisol levels, I would assume.
• 42:59
  Speaker 1: Is that accurate?
• 43:00
  Speaker 1: Yeah, or whatever is elevated.
• 43:02
  Speaker 2: Yeah, I think the elevated, whatever along for the time yeah, I mean elevated cortisol is, is, is is Cushing's disease.
• 43:07
  Speaker 2: That's like a buzzword.
• 43:09
  Speaker 2: Frequently you can be stressed and have high cortisol.
• 43:12
  Speaker 2: That doesn't mean you have pathologically high cortisol.
• 43:16
  Speaker 2: If you have high cortisol in response to a stressor, that's what should happen.
• 43:20
  Speaker 2: If you have high cortisol when you're not supposed to have cortisol, that's when it's pathology.
• 43:25
  Speaker 1: Yeah, yeah, with somebody who doesn't have a pathology, they're always a lot of stressors are coming into their life and they have elevated cortisol and then it doesn't have a chance to like decrease and then elevate it again, or just consistently going up and down very often.
• 43:38
  Speaker 1: What's?
• 43:40
  Speaker 1: Have you seen any studies or research on that of like indicating heart issues in the future?
• 43:44
  Speaker 1: I mean you could, could get.
• 43:47
  Speaker 2: You could get theoretically.
• 43:48
  Speaker 2: Theoretically, you could have lots of health problems if you're consistently stressed.
• 43:52
  Speaker 2: Yeah, a lot of those health problems from being consistently stressed have to do more with the lifestyle associated with it and not just the stress and just just itself, right, if you have something that is pathology, that can, that's a that's a different discussion, right, um?
• 44:07
  Speaker 2: But I think you know, having high cortisol quote, unquote and leading with lots of vague complaints that most it's 2024, most people have.
• 44:16
  Speaker 2: Most people are tired, most people feel puffy every once in a while.
• 44:18
  Speaker 2: Most people don't get enough sleep, most people are stressed out for one reason or the other, like, welcome to being alive.
• 44:25
  Speaker 2: Like this is, this is what this is what being an adult is.
• 44:27
  Speaker 2: I don't know.
• 44:27
  Speaker 2: I don't have to tell you, um, and the being alive, right and that, and people will blame that on high cortisol and then get their cortisol tested and I'm like, oh my God, my cortisol is high.
• 44:36
  Speaker 2: It's like, well, yeah, you got it tested at four o'.
• 44:43
  Speaker 2: All these like mail order cortisol companies aren't actually testing properly, which are just an egregious waste of money, in my opinion.
• 44:50
  Speaker 2: Um, to get off too, too, on a tangent but, um, I mean, but stress management is very important for everybody and whatever that might happen to be I don't care if it's like playing with your dog or, you know, making sure that you have, you know, a week every six months of just complete dissociation from your responsibilities, like going on vacation or whatever it is, or just like shutting your phone off for 20 minutes, for God's sake.
• 45:13
  Speaker 2: Yeah, seriously, um, whatever it might happen to be, there's a, there's almost infinite ways to figure it out.
• 45:19
  Speaker 1: So you're saying this the stress, the cortisol level.
• 45:21
  Speaker 1: People are getting stressed, cortisol is getting elevated, not a pathology, but it just maintains heightened, elevated levels.
• 45:27
  Speaker 1: But it's not the stress itself, it's the lifestyle that goes with it.
• 45:30
  Speaker 1: What do you mean by that?
• 45:32
  Speaker 2: So cortisol by itself and people forget this is a catabolic hormone.
• 45:35
  Speaker 2: When you're being chased by a lion, you need to break down all the energy stores you have so that you can run away from the lion.
• 45:42
  Speaker 2: And for the majority of people, what will happen after that is a compensatory reaction, saying like, oh my God, I used all of this energy, I need to go eat it back.
• 45:52
  Speaker 2: And a lot of people will eat it back, like stress eating, for example, is a big one.
• 45:55
  Speaker 2: There's a reasonable sized minority that that doesn't happen to.
• 45:59
  Speaker 2: I don't know why, and a lot of people who stress eat are very jealous of it.
• 46:03
  Speaker 2: But I don't know why.
• 46:05
  Speaker 2: You you know we're not being chased by lions anytime.
• 46:07
  Speaker 2: So, yeah, that makes total sense and and the, the compensatory mechanism is usually what is more damaging than the actual cortisol itself.
• 46:15
  Speaker 2: Not to say that having elevated cortisol for a long period of time is good for you, it's not right.
• 46:19
  Speaker 2: But these are normal reactions that are being compensated for without without paying appropriate attention and taking a step back and understanding.
• 46:31
  Speaker 2: Okay, this is actually what's happening.
• 46:33
  Speaker 2: You can't overeat unless you actually overeat.
• 46:36
  Speaker 2: For example, a lot of the hormonal inputs you get are going to make it really really hard to not do that.
• 46:43
  Speaker 2: But just knowing that it's a potential and it's a possibility and this is why it's happening can give you a little bit of power back over that, even though it may feel like you still don't have that much power.
• 46:53
  Speaker 2: Maybe you stop a little bit sooner, right.
• 46:56
  Speaker 2: But just just understanding that people talk about hormones all the time and wanting to fix them and just like, OK, go see your endocrinologist for the love of god, yeah.
• 47:04
  Speaker 2: Like don't, don't talk to somebody who has holistic coach in their bio.
• 47:09
  Speaker 2: Like for my god, yeah.
• 47:11
  Speaker 1: Um, but there's a lot of stuff that could be stacked against you, but the basics are still all the same interesting, um, really good point or thing, talking about the uh, like you're a different person now than you were, right, I'm a different person than I was in high school, than I was in college, whatever, of course.
• 47:28
  Speaker 1: Um, and I feel like that's a big deterrent for a lot of people of like they're trying to change their lifestyle.
• 47:34
  Speaker 1: They want to get stronger, be exercised and eat in a way that would be looked upon as like, wow, they eat really healthy, right, but that's not me, though.
• 47:41
  Speaker 1: You know what I mean.
• 47:42
  Speaker 1: Like I'm not a healthy person, you know.
• 47:45
  Speaker 1: Um, so then they kind of it's it's easier or it makes it more difficult for them to stay consistent with them within they're doing Cause it's like that's not really me though, right, yeah, but it's like.
• 47:54
  Speaker 1: The other hard part about that is, if you mean, if you keep the same um location that you're at, you don't change your circumstances, or like the actual location that you're at, it's easier for you to fall back into that same belief of like I'll never be.
• 48:06
  Speaker 1: That that's not really me, though you know I'm not healthy.
• 48:09
  Speaker 1: It's like you can be just decide, just decide today.
• 48:12
  Speaker 1: Yeah, a really great way to make that even better is, like I don't want to say like, leave where you're at.
• 48:18
  Speaker 1: But if you change your environment it's a lot easier to become like a new person and then grow into that new identity.
• 48:24
  Speaker 2: Yeah, when I, when I moved from Colchester, vermont, to downtown Los Angeles, I was 3,500 miles away from anybody that I knew, yeah, and I had literally no excuses other than, oh, this is all me.
• 48:38
  Speaker 2: Yeah, and my environment was entirely different.
• 48:40
  Speaker 2: And I swear to God, right when I just right when I figured that out I went on Amazon and bought like a 50 pound bag of of of rice Cause that was going to be my carb source, and it was like $9, and which is fantastic because I was making no money for sure and and that was just like, oh my God, this is now I'm, this is just going to, this is what I'm going to do, like, I'm just going to become this person.
• 49:01
  Speaker 2: And if you are someone who wants to be healthier and you just said, well, that's not me, then it's never going to be you, right, right.
• 49:08
  Speaker 2: If you want to do something, cool, right, but if you're unwilling to go and do it, nothing's going to happen?
• 49:13
  Speaker 1: Yeah, of course the uh, I like what you were saying, though, is I, um, like just pretend and then just like, lie to yourself, like, oh, what, what would somebody pretending like as if?
• 49:22
  Speaker 1: Like what would then somebody who is very active and healthy?
• 49:24
  Speaker 1: Like what would then somebody who is very active and healthy?
• 49:26
  Speaker 1: What would they do?
• 49:26
  Speaker 1: I'm just going to do that on purpose.
• 49:28
  Speaker 1: I'm just going to pretend, then, and I'll be that person, right.
• 49:30
  Speaker 1: Do that long enough, yeah, and those habitual lifestyle changes trickle in over time, yeah, and it's like, what would somebody with this character trait do?
• 49:37
  Speaker 1: Right.
• 49:37
  Speaker 2: And it depends on what you want to attack.
• 49:40
  Speaker 2: For somebody who's already kind of doing well, For example, like I, struggle with getting to sleep on time I have an alarm set that says, hey, go to bed.
• 49:49
  Speaker 2: And sometimes I shut that alarm off because I'm in bed sooner.
• 49:53
  Speaker 2: Sometimes that spooks me because I'm doing something and I've lost track of time.
• 49:57
  Speaker 2: And it says, hey, go to bed, for the love of God.
• 50:01
  Speaker 2: Now, of course, I have my dogs that have to go out to pee between 9 and 9.30 every night and they will remind me.
• 50:06
  Speaker 2: So that's step number one.
• 50:08
  Speaker 2: But if something happens and I'm just doing stuff and it gets out of hand, there's an alarm that's set.
• 50:12
  Speaker 2: I like that and I'm not.
• 50:13
  Speaker 2: You know, it seems too, too simple and too stupid to do anything Right, but that's often what the things that work do.
• 50:21
  Speaker 2: You know I spent so much time only buying food that aligned properly with my lifestyle.
• 50:28
  Speaker 2: That's like, oh well, if you just don't buy it, it, you know you can't eat it.
• 50:31
  Speaker 2: No, no, no, that's true.
• 50:33
  Speaker 2: Yeah, If I don't have it in my house, I can't eat it Right.
• 50:35
  Speaker 2: And of course, you know I'm, I'm, I'm it's a little bit of a hyperbole, but doing simple stuff to organize your, your lifestyle, in the direction you want it.
• 50:45
  Speaker 2: I don't care like how embarrassing or ego bruising it is.
• 50:49
  Speaker 2: Like do it.
• 50:50
  Speaker 2: Yeah, who cares?
• 50:51
  Speaker 2: Yeah, Like somebody is going to give you a hard time for getting a proper night's sleep every night.
• 50:55
  Speaker 2: Right, those are people you don't want to talk to anyway.
• 50:57
  Speaker 1: Exactly, I think I was going to say a part of, like, the environment changes, doing some kind of an analysis or reflection on, like, if I were to do this, what people would be like why, and then what people would be like sick, high five, awesome, love it, you know.
• 51:11
  Speaker 2: I mean one of my you know a couple of my best friends now versus then.
• 51:14
  Speaker 2: Like, I still have some very close friends from back when I was a bigger guy, but some of my closest friend now like it's almost like a competition about like who made the uh, ridiculously simple meal that was actually really good, right, like I love that my one of my friends he's back in chicago will take pictures of his sweet potatoes and avocados and whatever protein source he has his chicken thighs mostly and like, he's like dude.
• 51:41
  Speaker 2: I finally got my second air fryer, so now I can make all these things at once.
• 51:45
  Speaker 2: I'm so happy.
• 51:46
  Speaker 2: I'm like you're just a different breed of weird dude, but it's awesome and I love seeing that because it, you know it's, it pushes we, we will, we'll push each other in that direction and not even not even as a competition, as like a dude.
• 52:00
  Speaker 2: That's awesome.
• 52:01
  Speaker 2: I'm like super proud of you and the validation standpoint oh my God it's.
• 52:04
  Speaker 2: And it's like, hey, I'm doing this and somebody's in doing it with me and we're very excited for one another.
• 52:10
  Speaker 2: And when stuff happens on the south end, it's like, no, you'll be okay.
• 52:13
  Speaker 2: Remember what we've been doing for the last decade or so, yeah, right, and it's like, okay, you need to pick yourself up, dust yourself off and get back out.
• 52:21
  Speaker 2: You jump off a cliff.
• 52:21
  Speaker 2: Yeah, and exactly God, I've seen this a million times.
• 52:25
  Speaker 2: You're the amalgamation of the five people you spend the most time with.
• 52:28
  Speaker 2: Yeah, totally, choose wisely.
• 52:30
  Speaker 1: Yeah, for sure, totally.
• 52:31
  Speaker 1: I think I heard the same thing with younger career development times.
• 52:38
  Speaker 1: It was like you're going to be five years from now whoever your direct supervisor is.
• 52:40
  Speaker 1: You're going to be them.
• 52:41
  Speaker 1: Yeah, do you like that?
• 52:42
  Speaker 1: Is that cool?
• 52:42
  Speaker 1: Do you want to be that person?
• 52:44
  Speaker 1: Yeah, no, yeah, you got to change your environment, I mean.
• 52:49
  Speaker 2: I remember when I was doing my cardiovascular research and the guy who I worked for, he's like one of the giants in cardiovascular research.
• 52:56
  Speaker 2: He's the nicest guy you could ever imagine and he's like so smart and I'm like that's the kind of guy I want to be.
• 53:03
  Speaker 2: Yeah, there you go.
• 53:04
  Speaker 2: I want to be able to take anybody in any circumstance and have them feel welcome around me and help guide them to where they want to go.
• 53:13
  Speaker 2: And this guy has been doing this stuff for I don't know.
• 53:16
  Speaker 2: He's in, he's kind of being his mid seventies now and he's like you talk to him on the phone, he's like I don't know how old this guy is he could be 30.
• 53:22
  Speaker 2: I have no idea, right, and and he's still the same guy that he was forever ago and like that's the kind of guy I want to be, right, and that just kind of stuck with me and I've always had I've always had great attendings.
• 53:32
  Speaker 2: You know, internal medicine is like known for people like that are nice and very well rounded, because you kind of have to be to have this like sort of broad focus in medicine and that's like OK, cool, I got, I got a chance to kind of like coast on a lot of these people, as I was in my training.
• 53:47
  Speaker 2: But yeah, you find somebody that's like yeah, you know what that stuck and I would like to do that more.
• 53:52
  Speaker 2: The more you think about it, the more you become that?
• 53:54
  Speaker 1: Yeah, yeah, for sure, that's awesome, cool man.
• 53:56
  Speaker 1: Well, I appreciate you coming in.
• 53:58
  Speaker 1: We'll have to do round two and talk more about other non-life biohacks that aren't as simple.
• 54:02
  Speaker 1: That's awesome.
• 54:09
  Speaker 1: Well, thanks for coming in, man.
• 54:09
  Speaker 1: If, if people want to reach out to you and ask you some questions, get some insights or anything, or feel if they want to work with you, what's the best way they can reach out?
• 54:13
  Speaker 2: my instagram is drmike underscore md search.
• 54:17
  Speaker 2: For me it's like dr mike herring h-e-r-i-n-g.
• 54:19
  Speaker 2: Like the fish, um, and that's probably the best way to get in contact with me and all my information's up there.
• 54:25
  Speaker 1: Cool, awesome man and if y'all ever want to reach out to us, we're always open to suggestions and comments concerns conflicting opinions too, for podcast topics, or if you have any issues or questions for us as physical therapists, you can always reach out to us at team, at athlete rccom or just our phone number at 561-899-8725.
• 54:41
  Speaker 1: And thanks again, man, for coming in.
• 54:43
  Speaker 1: We'll have you in again, for sure, yeah, and we'll catch y'all next time.