Latest / The Body Pod / Fitness Fads: Worth the Hype? w/ Dr. Tony Boutagy - Expert Insights on Women’s Fitness Trends

Transcript

Fitness Fads: Worth the Hype? w/ Dr. Tony Boutagy - Expert Insights on Women’s Fitness Trends · The Body Pod

• 0:00
  Speaker 1: Hey, everyone, This is Haley and I'm Lara and welcome
• 0:03
  Speaker 1: to the Body Pod. Welcome back everyone. We have doctor
• 0:13
  Speaker 1: Tony Baji again on for another episode on the Body Pod.
• 0:18
  Speaker 1: I kind of want to start singing, guests, who's back?
• 0:22
  Speaker 1: Tony doesn't know that song? Probably it's Eminem.
• 0:27
  Speaker 2: Where do you think? And of course I know this song.
• 0:30
  Speaker 1: Well, there's a new a new Eminem song that he
• 0:32
  Speaker 1: was he redid it and it has that in it.
• 0:36
  Speaker 1: It's called Whodini. I don't think you'll like it.
• 0:38
  Speaker 2: But I work in a gym. I've already heard these.
• 0:42
  Speaker 3: He's like, I've heard it a million times.
• 0:44
  Speaker 1: All right, I forget that you have music at that
• 0:46
  Speaker 1: gym and it's not the library gym. All right, Well,
• 0:50
  Speaker 1: welcome back, Tony. We are talking about fitness trends and
• 0:54
  Speaker 1: I just really we are super curious about your take
• 0:57
  Speaker 1: on some of these, because you know, everyone has there's
• 1:00
  Speaker 1: a lot of voices out there and we want to
• 1:02
  Speaker 1: just hear it from the source and what your opinion
• 1:05
  Speaker 1: would be. So, if we're starting out and we're talking about,
• 1:11
  Speaker 1: you know, let's say the continuous glucose monitoring, do you
• 1:15
  Speaker 1: think that that is a necessity that everyone needs.
• 1:19
  Speaker 2: No, it's not a necessity that everyone needs, but it
• 1:22
  Speaker 2: is an excellent tool providing that it's been used in
• 1:26
  Speaker 2: the right context to answer very specific question or to motivate.
• 1:31
  Speaker 2: It also has a downside that can lead to obsession
• 1:35
  Speaker 2: about everything. We can obsess about our sleep and our
• 1:38
  Speaker 2: exercise and our nutrition when glucose should have excursions from
• 1:45
  Speaker 2: the normal. So you see crazy viewpoints on any budge
• 1:51
  Speaker 2: in my CGM, that's bad. So I had a bite
• 1:54
  Speaker 2: of an apple and my glucose spiked, and that's no.
• 1:57
  Speaker 2: It's meant to go up and then meant to go
• 1:58
  Speaker 2: back down again. We need to have it as a
• 2:01
  Speaker 2: tool in the right context to give us the right results. Now,
• 2:05
  Speaker 2: where is it helpful? It really does give real time
• 2:10
  Speaker 2: information on how well our body takes the food that
• 2:15
  Speaker 2: we're eating and does something with it. It uses it
• 2:18
  Speaker 2: for fuel, stores it in the muscle, and we do
• 2:21
  Speaker 2: want to see little bumps in glucose after meals, and
• 2:24
  Speaker 2: then it should come down very quickly again and there
• 2:26
  Speaker 2: shouldn't be wild peaks and troughs, and it shouldn't look
• 2:30
  Speaker 2: like I saw. This helps us understand should we eat
• 2:34
  Speaker 2: smaller meals, have less carbohydrate or protein or more. Are
• 2:38
  Speaker 2: you going hypo the types of carbohydrates so you don't
• 2:42
  Speaker 2: get really wild excursions and timing it with exercise it
• 2:47
  Speaker 2: also is I've found it really helpful for clients who
• 2:49
  Speaker 2: don't sleep well and are very stress because they could
• 2:52
  Speaker 2: eat the exact same meal, which many people do but
• 2:55
  Speaker 2: under slip deprived of stress situations, and they have a
• 2:57
  Speaker 2: marked glucose response. Is way more plus sides to having
• 3:03
  Speaker 2: a CGM, as long as it's just understood of what
• 3:06
  Speaker 2: normal variations are and we're not trying to flatline it
• 3:09
  Speaker 2: like you'd see in somebody's ECG if they died.
• 3:12
  Speaker 3: How long do you think someone should wear one?
• 3:16
  Speaker 2: They need to wear in for at least forty eight
• 3:18
  Speaker 2: hours because the body has wild changes in that first day.
• 3:22
  Speaker 2: But I think two weeks to a month is enough
• 3:25
  Speaker 2: time to give you input, given that we exercise and
• 3:29
  Speaker 2: eat and sleep pretty similarly. But you do want outside
• 3:33
  Speaker 2: stress scores. You do want a weekend where you perhaps
• 3:36
  Speaker 2: have more alcohol and you stay up late, or a
• 3:40
  Speaker 2: month end if you're in business and you're trying to
• 3:43
  Speaker 2: make things are all going together, or the middle of
• 3:46
  Speaker 2: a school term time if you're a parent and all
• 3:49
  Speaker 2: those things. It is profound at how much sleep and
• 3:52
  Speaker 2: stress change our blood sugar levels.
• 3:56
  Speaker 1: Yeah, I mean, and I think that's important to know
• 3:57
  Speaker 1: because people freak out when, you know, when they eat
• 4:01
  Speaker 1: something and it rises, and it's supposed to rise.
• 4:04
  Speaker 2: Correct, it's supposed to rise, So education about it's really important.
• 4:08
  Speaker 2: It's not meant to be flatlined. Your glucose levels are
• 4:11
  Speaker 2: meant to go up and then back down within a
• 4:13
  Speaker 2: two hour period. And that's what exercise does. When my clients,
• 4:19
  Speaker 2: for motivation, they might have elevated fasting blood sugar levels
• 4:24
  Speaker 2: and post meal blood sugar level so goes up and
• 4:26
  Speaker 2: it tends to stay up just to show them the
• 4:28
  Speaker 2: power of a fifteen or twenty minute walk after exercise.
• 4:32
  Speaker 2: It sucks that glucose in like a vacuum. And I
• 4:37
  Speaker 2: have had plenty of times when I've used a CGM
• 4:39
  Speaker 2: where I commute to work on a bike and I'll
• 4:42
  Speaker 2: have lunch and just for timing, I'll jump straight into
• 4:45
  Speaker 2: my cycling kit and ride home and within an hour
• 4:48
  Speaker 2: I've gone hypo because the body sucks the glucose in
• 4:53
  Speaker 2: by exercising, and then the body an hour later has
• 4:56
  Speaker 2: the insulin response to say, now let's get rid of
• 4:58
  Speaker 2: that glucose. Oh, the glucose is already gone, so I
• 5:01
  Speaker 2: go massively hypo. It's a really useful tool to show
• 5:05
  Speaker 2: clients at how effective exercises, even at very low intensities,
• 5:11
  Speaker 2: to removing glucose from the blood.
• 5:13
  Speaker 1: So then that also goes along with insulin resistance, which
• 5:16
  Speaker 1: was on my list too. So there's so many women
• 5:20
  Speaker 1: that have that are insulin resistant and that does that
• 5:23
  Speaker 1: come down to having higher body fat, more weight to lose,
• 5:27
  Speaker 1: as well as not exercising.
• 5:30
  Speaker 2: This is a chicken and egg issue which is being
• 5:33
  Speaker 2: fiercely debated by scientists working in the field, and at
• 5:37
  Speaker 2: this stage there is no sign that this debate is
• 5:40
  Speaker 2: going to be resolved anytime soon. So insulin resistance is
• 5:45
  Speaker 2: a condition that typically occurs ten to fifteen or maybe
• 5:48
  Speaker 2: even more longer ten to fifteen years before you start
• 5:52
  Speaker 2: to see changes in blood sugar levels, so it occurs
• 5:55
  Speaker 2: much earlier than seeing your blood sugar levels starting to elevate.
• 5:59
  Speaker 2: It means that the insulin sensitive organs, which are chiefly
• 6:03
  Speaker 2: your muscle and your liver and a little bit of
• 6:05
  Speaker 2: fat cell become less responsive to the effect of insulin
• 6:09
  Speaker 2: at getting rid of glucose sugar and putting it into
• 6:12
  Speaker 2: those tissues, And in studies that have gone back and
• 6:15
  Speaker 2: looked at people who were diabetic but they had tissue
• 6:18
  Speaker 2: samples and blood samples on in the ice have shown
• 6:22
  Speaker 2: that it's occurring decades before glucose levels start to rise up.
• 6:26
  Speaker 2: Insulin resistance then becomes a real issue for the general public,
• 6:30
  Speaker 2: And the reason why it's so strongly talked about with
• 6:33
  Speaker 2: fat loss is that if you're insulin resistant, your body
• 6:37
  Speaker 2: has elevated levels of insulin and blood sugar, so you're
• 6:40
  Speaker 2: burning through this and blunting your ability to use body
• 6:44
  Speaker 2: fat as a fuel source. The reason why it's of
• 6:47
  Speaker 2: debate is that studies that give individuals who are insulin
• 6:51
  Speaker 2: resistant lower carb or high carb but put them into
• 6:55
  Speaker 2: energy deficit show equivalent amounts of weight loss. In other words,
• 6:59
  Speaker 2: energy deficit the usage of fat and not so much
• 7:03
  Speaker 2: the hormone insulin. But as I mentioned, it is a
• 7:05
  Speaker 2: really contentious area in science where there is very heated
• 7:10
  Speaker 2: debates on what comes first insulin resistance and then you
• 7:13
  Speaker 2: gain weight, or you gain weight and then become insulin resistant.
• 7:17
  Speaker 1: Does that have anything to do with pcos? Are PCOS
• 7:21
  Speaker 1: candidates like the do they are they more insulin resistant
• 7:26
  Speaker 1: by and large?
• 7:27
  Speaker 2: Yes, if you have polycystic ovaries, then a hallmark feature
• 7:33
  Speaker 2: is insulin resistance. But not always.
• 7:38
  Speaker 1: Okay, that was always a question of mine, Laura, what
• 7:41
  Speaker 1: do you have?
• 7:42
  Speaker 3: Well, I want to know your opinion on Dutch testing, Okay.
• 7:48
  Speaker 2: So Dutch testing is a newer method of looking at hormones.
• 7:53
  Speaker 2: So it's another addition to the whole testing protocols. We
• 7:58
  Speaker 2: don't have it in Australia. It's not it's not big,
• 8:01
  Speaker 2: which means that the ways that we need to assess
• 8:04
  Speaker 2: certain hormones that are on a pulsal chain, so hormones.
• 8:07
  Speaker 2: If I test my testosterone right now, it is what
• 8:10
  Speaker 2: it is right now, or my quarters are what it
• 8:12
  Speaker 2: is right now. So in Australia we would need to
• 8:15
  Speaker 2: do urinary salary or blood testing at time points throughout
• 8:19
  Speaker 2: the day to get a picture for what your swings
• 8:23
  Speaker 2: and troughs are. What Dutch testing is doing is answering
• 8:27
  Speaker 2: those questions for you, and I think that although it's new,
• 8:31
  Speaker 2: it shows a lot of potential for giving you a
• 8:33
  Speaker 2: more complete picture of certain hormones and certain analytes compared
• 8:38
  Speaker 2: to standard fasting testing.
• 8:42
  Speaker 3: Okay, so it will in your opinion, you would recommend
• 8:47
  Speaker 3: it in addition to just taking a blood.
• 8:49
  Speaker 2: Test, correct because the blood test is giving you something.
• 8:52
  Speaker 2: There's no question that if you can standardize your fasting
• 8:57
  Speaker 2: blood tests in the morning or a post meal test,
• 9:01
  Speaker 2: and you've got years and years of that data, you're
• 9:03
  Speaker 2: comparing apples with apples. What is your fasting insulin? What
• 9:06
  Speaker 2: is your fasting estrogen at what phase in the cycle.
• 9:10
  Speaker 2: That's of great use, let's beyond dispute. But what it
• 9:13
  Speaker 2: doesn't tell us is how your pulsing cortisol, what is
• 9:17
  Speaker 2: your thyroid hormones doing? And that's what this new tests
• 9:20
  Speaker 2: are trying to figure out, is that what is this
• 9:22
  Speaker 2: pulsatyle change in some of the hormones that are not static?
• 9:28
  Speaker 3: Okay, that's helpful, Okay. I am wondering if you know
• 9:33
  Speaker 3: anything or have an opinion about peptides like peptide injections
• 9:39
  Speaker 3: and CJC twelve ninety five and hypomori lina. I think
• 9:48
  Speaker 3: of saying, ron, do you know what I'm talking about?
• 9:51
  Speaker 2: I do? Indeed, the issue with peptides is that and
• 9:57
  Speaker 2: a lot of this either anti aging or an key
• 10:00
  Speaker 2: injury prevention and even body composition peptides, is that they
• 10:05
  Speaker 2: haven't undergone the scrutiny required to make them ready for
• 10:09
  Speaker 2: prime time. There is animal data, there's not a lot
• 10:13
  Speaker 2: of great safety data or data with hard clinical endpoints,
• 10:17
  Speaker 2: which means that most physicians who would be prescribing them
• 10:21
  Speaker 2: feel really nervous about their prescription, given that there's other
• 10:25
  Speaker 2: compounds that have had decades of safety data and long
• 10:28
  Speaker 2: term monitoring that make a physician more comfortable in saying
• 10:31
  Speaker 2: you can use this as a topical or an ingestible
• 10:35
  Speaker 2: or an injectible. And when it comes to the peptides,
• 10:38
  Speaker 2: the data's not quite at prime time. Now, that doesn't
• 10:43
  Speaker 2: mean anything other than we just need more data before
• 10:46
  Speaker 2: we start either injecting or swallowing things to know what's
• 10:49
  Speaker 2: going to happen to the liver with these or is
• 10:51
  Speaker 2: there going to be an off target effect. Some of
• 10:54
  Speaker 2: them seem to be really promising, especially the peptides that
• 10:57
  Speaker 2: are growth hormone secret a lot that then help with
• 11:01
  Speaker 2: tend and repair. I've even recommended them to individuals who've
• 11:05
  Speaker 2: had tears and tendernopathies because I think the data is
• 11:08
  Speaker 2: really promising. But where do you get them from You
• 11:11
  Speaker 2: have to get them from websites. You don't know what's
• 11:14
  Speaker 2: in them. They haven't undergone their regulatory testing. So that
• 11:18
  Speaker 2: makes and should make everyone really nervous when we're asking
• 11:23
  Speaker 2: where does it come from and what are the off
• 11:26
  Speaker 2: target effects? So the next five years, the demand for
• 11:30
  Speaker 2: these things is so huge that we're going to see research,
• 11:33
  Speaker 2: but I wouldn't be taking things that have only ever
• 11:36
  Speaker 2: been tested in rodents.
• 11:39
  Speaker 3: And does NAD fall in that same category.
• 11:43
  Speaker 2: No, it doesn't. It doesn't at all. That has had
• 11:47
  Speaker 2: far more robust human interventions. And quite frankly, I've given
• 11:53
  Speaker 2: up on following this space because it doesn't appear that
• 11:55
  Speaker 2: all of it gets into the nads, pulls in the
• 11:59
  Speaker 2: box and have a hard outcome of improving anything. There
• 12:04
  Speaker 2: are precursors that you can take that then the body
• 12:07
  Speaker 2: converts it in. I just don't see the benefit of
• 12:13
  Speaker 2: these compounds versus exercise. So when you look at either
• 12:16
  Speaker 2: the animal studies or the human studies of what it's
• 12:19
  Speaker 2: trying to do versus one session of exercise, then that
• 12:23
  Speaker 2: effects clearly affects NAD pathways because NAD as a fuel
• 12:29
  Speaker 2: sensor is being depleted and repleated with exercise. But exercise
• 12:33
  Speaker 2: then also works the brain, neuroplasticity, cognition, metabolism, glucose uptake,
• 12:40
  Speaker 2: lipid metabolism, muscle fibers, bone. You can't say an organ
• 12:44
  Speaker 2: system that exercise doesn't improve. Every organ system improves. But
• 12:48
  Speaker 2: when you take an NAD precursor or NAD, you're kind
• 12:52
  Speaker 2: of working on one pathway. So it just seems to
• 12:54
  Speaker 2: me like one of the many different pills that people
• 12:57
  Speaker 2: are taking to try and get around what exercise is doing.
• 13:00
  Speaker 1: Just take the exercise, Yeah, I mean, and that's with
• 13:04
  Speaker 1: all of this biohacking, the you know, the ordering, the
• 13:08
  Speaker 1: glucose monitor, all of these things can be helpful. But nothing,
• 13:14
  Speaker 1: even with the ozembic, the semma, glutide, you know, all
• 13:18
  Speaker 1: of that craze, nothing can ever replace good nutrition and exercise.
• 13:25
  Speaker 2: Oh nothing. Yeah, exercise is your best tool in the
• 13:29
  Speaker 2: toolbox for almost everything that we're going to face as
• 13:33
  Speaker 2: we get older. And yes, it might not be the
• 13:36
  Speaker 2: most potent for lipid metabolism, but in terms of metabolic
• 13:40
  Speaker 2: health and bone density and muscle wasting and cognition, how
• 13:45
  Speaker 2: many more studies do we need to show the benefits
• 13:48
  Speaker 2: of a well rounded exercise program on every indicy of aging,
• 13:53
  Speaker 2: from brain to body, to muscle to bone to functional activities.
• 13:58
  Speaker 2: There is nothing compared to that. So let's spend more
• 14:00
  Speaker 2: time exercising on a well structured program than trying to
• 14:04
  Speaker 2: follow a pill that's going to give us a holy grail.
• 14:09
  Speaker 3: Well, I'm not saying you should just take a pill
• 14:12
  Speaker 3: or just take these shots for me. I think you
• 14:14
  Speaker 3: said up perfectly, like what if it's just another tool
• 14:17
  Speaker 3: in the tool shed, but the number one most important
• 14:20
  Speaker 3: tool is the exercise and your nutrition.
• 14:23
  Speaker 2: Yeah, it's an order of magnitudes question. What is exercise
• 14:28
  Speaker 2: doing to any given parameter that we're interested in. Let's
• 14:32
  Speaker 2: say it's cognition, cognition as we age. Well, we know
• 14:35
  Speaker 2: that exercise has, and all different types of exercise has
• 14:39
  Speaker 2: the ability to produce compounds that pass the blood brain
• 14:41
  Speaker 2: barrier and promote neuroplasticity, learning memory, and stave off neurodegenerative decline.
• 14:49
  Speaker 2: Let's beyond dispute. What is the benefits when you look
• 14:53
  Speaker 2: at it saying percentage terms versus taking a compound that
• 14:58
  Speaker 2: also passes the blood brain to promote neurogenesis. We're talking
• 15:03
  Speaker 2: by order of magnitudes. So yes, we say it's a
• 15:05
  Speaker 2: tool in the toolbox, but when you actually look at
• 15:08
  Speaker 2: the Frank numbers, exercise by order of magnitudes is out
• 15:13
  Speaker 2: performing any pill full stop. And it's the same as
• 15:16
  Speaker 2: say met Foreman and blood sugar regulation and a one
• 15:19
  Speaker 2: bout of exercise. It's by order of magnitudes different. Although
• 15:24
  Speaker 2: we say yes there's benefit, yeah, but we're now talking
• 15:26
  Speaker 2: at percent versus ninety percent, so they shouldn't even be
• 15:30
  Speaker 2: discussed in the same conversation.
• 15:32
  Speaker 3: Yeah, I just wondered your opinion because I love hearing
• 15:36
  Speaker 3: your input and I can't believe you know everything about everything.
• 15:43
  Speaker 1: Isn't there everything about everything that's money.
• 15:45
  Speaker 2: It was true, if only it was true.
• 15:48
  Speaker 1: Well, thank you so much, Tony. I know we're out
• 15:50
  Speaker 1: of time, but another fascinating short conversation about those fitness
• 15:55
  Speaker 1: trends and we love getting your opinion on them. So
• 15:58
  Speaker 1: thank you again for joining us and we'll chat with
• 16:01
  Speaker 1: you soon.
• 16:02
  Speaker 2: Gas.
• 16:05
  Speaker 1: Thanks for listening.
• 16:06
  Speaker 3: If you enjoyed this episode, please consider giving us a
• 16:09
  Speaker 3: five star review and sharing the body Pod with your friends.
• 16:13
  Speaker 1: Until next time,