Latest / Hardiness with Dr Paul Taylor / Be the Oldest in the Gym, Not the Youngest in the Nursing Home Part 2

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Be the Oldest in the Gym, Not the Youngest in the Nursing Home Part 2 · Hardiness with Dr Paul Taylor

• 0:00
  Speaker 1: We need to lift and move a load. We need
• 0:02
  Speaker 1: to push Paul. We need more didrectional stress so that
• 0:05
  Speaker 1: one more one hundred we can live by ourselves independently
• 0:09
  Speaker 1: and be fine with that and not be in a
• 0:12
  Speaker 1: nursing home. I know I'm notrius for saying be the
• 0:15
  Speaker 1: oldest one in the gym, not the youngest one in
• 0:17
  Speaker 1: the nursing houp.
• 0:27
  Speaker 2: Hey everybody, welcome to part two of this podcast with
• 0:31
  Speaker 2: doctor Stacey Simms. So hopefully you heard last week's one
• 0:35
  Speaker 2: and now we're going to pick it up from there,
• 0:38
  Speaker 2: and there's a heat more information this week. I hope
• 0:41
  Speaker 2: you enjoy it half as much as I did. We've
• 0:44
  Speaker 2: talked about all the background stuff, or enough background stuff
• 0:47
  Speaker 2: me and you could geek out for another couple of days.
• 0:49
  Speaker 2: Let's talk about exercise recommendations and then any nuances, any
• 0:57
  Speaker 2: differences in terms of the stage of life. And maybe
• 1:01
  Speaker 2: we'll just have a couple of stages of life like PREMNIPAUMS,
• 1:05
  Speaker 2: pre fifty for meals and then post and you can
• 1:08
  Speaker 2: tweak this over you one and let's go through both
• 1:11
  Speaker 2: cardio and strength, so take that in whatever order. But
• 1:14
  Speaker 2: maybe we'll start younger and general exercise recommendations for people
• 1:19
  Speaker 2: in their twenties, thirties, maybe even forties.
• 1:22
  Speaker 1: So I can say this because I just looked at
• 1:25
  Speaker 1: the general X today. Enough, that's right. Because I got
• 1:29
  Speaker 1: into not an argument, but a heated discussion at the
• 1:34
  Speaker 1: Female Athlete Conference in Boston, now this past year, but
• 1:39
  Speaker 1: last year when I got up and I said, one
• 1:41
  Speaker 1: hundred and fifty minutes of modern intensity exercise and two
• 1:44
  Speaker 1: days of resistance training a week is not appropriate for
• 1:49
  Speaker 1: this population. And I was talking about Perian postment apostal women.
• 1:52
  Speaker 1: The past president of ASISM was there and she came
• 1:55
  Speaker 1: up and she said, how can you say that it's
• 1:58
  Speaker 1: based on research research on men? This is the problem.
• 2:02
  Speaker 1: But not only that. When we look at one hundred
• 2:04
  Speaker 1: and fifteen minutes of modern intensity activity, that's okay for
• 2:08
  Speaker 1: people who are just starting to move. But if they
• 2:11
  Speaker 1: stay in this and we're not dictating what is modern intensity,
• 2:14
  Speaker 1: how many hours or minutes per week? How do we
• 2:17
  Speaker 1: modulate the intensity? It does not progress the health of
• 2:21
  Speaker 1: the individual. So we have to look at it as
• 2:25
  Speaker 1: the baseline. If you do not move at all, we
• 2:27
  Speaker 1: want you to get up and move, and we want
• 2:29
  Speaker 1: you to aim for one hundred and fifty minutes of
• 2:33
  Speaker 1: breathlessness through activity.
• 2:35
  Speaker 2: Thank you, because a lot of people think modern is walking.
• 2:38
  Speaker 1: Yeah, no, not walking, breathlessness through activity.
• 2:42
  Speaker 2: Get out of breath, planned out of breath.
• 2:44
  Speaker 1: Right, Maybe if you have never moved before and you
• 2:47
  Speaker 1: hit a little incline back to your house, that gives
• 2:49
  Speaker 1: you breathlessness. We want you to do that over the
• 2:52
  Speaker 1: course of the week of one hundred and fifty minutes,
• 2:54
  Speaker 1: which is what two and a bit hours, not a lot, right.
• 2:58
  Speaker 1: And the resistance training in the guide lines is all
• 3:01
  Speaker 1: about muscle strengthening, but they're looking at resistance spans and
• 3:04
  Speaker 1: body weight that does not do anything.
• 3:08
  Speaker 2: Yeah, you hate to lift heavy shit?
• 3:10
  Speaker 1: To people, exactly lift heavy shit? And what does that mean?
• 3:13
  Speaker 1: I explain it. As you go to the gym and
• 3:16
  Speaker 1: you're comfortable in the gym, you look at the at
• 3:18
  Speaker 1: the dumb bell rack, you gravitate to the one that
• 3:21
  Speaker 1: you usually pick up, Put it down, go for the
• 3:23
  Speaker 1: next one. When you lift that next one, how many
• 3:28
  Speaker 1: reps can you do with a really good form? Can
• 3:31
  Speaker 1: you do seven? Eight? Yes, put it down, not heavy enough,
• 3:36
  Speaker 1: pick up the next one? Can you do five? And
• 3:39
  Speaker 1: maybe eke out another one with good form perfect. We
• 3:42
  Speaker 1: start there. That is heavy for heavy lifting for people
• 3:46
  Speaker 1: who've never been to the gym before. Body weight is
• 3:49
  Speaker 1: enough to start, but then put a backpack on and
• 3:51
  Speaker 1: put some stuff in there. It's like, we have to
• 3:54
  Speaker 1: look at what resistance training means. As we're younger, we're
• 3:58
  Speaker 1: still developing. I look, it is like puberty for boys
• 4:01
  Speaker 1: and girls. It's not divided in the kinds of activities
• 4:04
  Speaker 1: we are doing, but it should be because we look
• 4:06
  Speaker 1: at the onset of puberty and we see a significant
• 4:09
  Speaker 1: shift in the biomechanics of girls.
• 4:13
  Speaker 2: Right.
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  Speaker 1: We have a change in center of gravity, we have
• 4:15
  Speaker 1: a change in body composition. But they are not taught
• 4:20
  Speaker 1: to run again, to throw, to lift, to jump to
• 4:24
  Speaker 1: land in their new mechanics.
• 4:26
  Speaker 2: It's one of the reasons why they drop through puberty.
• 4:29
  Speaker 2: There's a massive drop off, right.
• 4:32
  Speaker 1: Yep, because they're being judged by their peers and all
• 4:35
  Speaker 1: of a.
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  Speaker 2: Sudden, get a bit you get a bit on coo
• 4:38
  Speaker 2: when you're sending gravity changes and stuff like that.
• 4:40
  Speaker 1: Right, And like my daughter played in a soccer tournament
• 4:43
  Speaker 1: that was for all of the seventh and eighth years
• 4:46
  Speaker 1: to seventh and eighth grade, and the maturity levels of
• 4:50
  Speaker 1: not from a mental standpoint, but just looking at the
• 4:53
  Speaker 1: physicality was so incredibly different. And it didn't matter they
• 4:58
  Speaker 1: were all year seven and eights. You had some year
• 5:01
  Speaker 1: sevens that look like they were eighteen, and you had
• 5:04
  Speaker 1: some year sevens that looked like they were still in
• 5:07
  Speaker 1: primary school. Right, so we see that when you're starting
• 5:10
  Speaker 1: to get judged and getting more ungangly, this is one
• 5:14
  Speaker 1: of the precursors the social pressure to drop out of sport.
• 5:17
  Speaker 1: What we've tried to implement here in some of the
• 5:21
  Speaker 1: schools around is let's look at the functionality and the
• 5:24
  Speaker 1: functionality of movement. Let's have the right warm up. So
• 5:27
  Speaker 1: we're reteaching the girls how to move in their bodies
• 5:30
  Speaker 1: that have changed and are changing, and then we add load.
• 5:34
  Speaker 1: But for the boys going through puberty, yes, they get
• 5:37
  Speaker 1: there a little bit later than girls, but they're not
• 5:40
  Speaker 1: having the same biomechanical changes, so we can add load earlier.
• 5:44
  Speaker 1: And if we're adding load earlier, then it improves their
• 5:47
  Speaker 1: muscle structure and function and their bone health and it
• 5:50
  Speaker 1: allows them to progress through sport without injury. So we
• 5:54
  Speaker 1: have to really start looking at what does that mean
• 5:57
  Speaker 1: at the onset of puberty resistance training is bedrock there,
• 6:01
  Speaker 1: but it has not been used as a bedrock. It's
• 6:04
  Speaker 1: been let's run. Let's have everyone run across country from
• 6:08
  Speaker 1: the time that they're five, because that's what every school
• 6:10
  Speaker 1: does here. And I think it's off right great because
• 6:13
  Speaker 1: it perpetuates people's hate for physical activity because you see
• 6:17
  Speaker 1: in the later stages those who are not natural runners
• 6:20
  Speaker 1: and hate it. They are walking and they feel embarrassed
• 6:23
  Speaker 1: and they don't do physical activity. If we were to
• 6:26
  Speaker 1: put resistance training and movement at the forefront, everyone gains
• 6:29
  Speaker 1: some kind of positive experience to the increase in strength, strength, development, movement,
• 6:35
  Speaker 1: movement function, body confidence. Right, So then we can look
• 6:39
  Speaker 1: at outside play. Great, we don't specialize, but when we're
• 6:43
  Speaker 1: looking at physical education classes, not so much on the
• 6:48
  Speaker 1: how can you do high jump? How can you do
• 6:51
  Speaker 1: long jump? How can you do all of these technical
• 6:54
  Speaker 1: athletic things. Let's bring it back down to what do
• 6:56
  Speaker 1: these bodies need when we're facing this huge public burden
• 7:00
  Speaker 1: issue that's coming up as we were talking about teens
• 7:03
  Speaker 1: with Sarco opinion. Right, if we start teaching our kids
• 7:06
  Speaker 1: how to move properly and what it means to lift
• 7:09
  Speaker 1: the load and what that means to them and their
• 7:11
  Speaker 1: developing body. It fits them forward for the rest of
• 7:14
  Speaker 1: their life because you know, then we get into the
• 7:17
  Speaker 1: teens and we get the specialization of those who are
• 7:20
  Speaker 1: in sport. When do we specialize, Probably not till you're
• 7:23
  Speaker 1: in your twenties. Play a whole bunch of things. Develop
• 7:25
  Speaker 1: that muscle, develop those those motor patterns, and become really
• 7:29
  Speaker 1: robust in your movement, because that's going to be protective
• 7:32
  Speaker 1: for longevity, but also protective against injury, but also give
• 7:36
  Speaker 1: you all the skills you need to be able to
• 7:38
  Speaker 1: succeed in your chosen sport. And if you're not choosing
• 7:42
  Speaker 1: a sport, it gives you the opportunity to explore a
• 7:45
  Speaker 1: whole bunch of other things that feel good so that
• 7:47
  Speaker 1: you love physical activity and want to keep embracing it
• 7:51
  Speaker 1: as you get older.
• 7:52
  Speaker 2: Yeah, one hundred percent degree. And I'll give you a
• 7:55
  Speaker 2: case in point and add something to that. Actually, I
• 7:57
  Speaker 2: think because I've got a daughter who's ny in year twelve,
• 8:02
  Speaker 2: So the final year, lots of stress, lots of pressure,
• 8:07
  Speaker 2: and most girls who you have already most girls were
• 8:10
  Speaker 2: already stopped, they're not doing very much. And then there's
• 8:12
  Speaker 2: a drop off and we've just been banging it through
• 8:16
  Speaker 2: to Kiara that she has to continue exercising. So she's
• 8:20
  Speaker 2: been doing competitive soccer. She started doing it again this year.
• 8:24
  Speaker 2: She was doing karate, she give that up. Then she's
• 8:26
  Speaker 2: picked up soccer game, she's been doing CrossFit. Now the
• 8:29
  Speaker 2: soccer season's over and it's coming to exams. I've been
• 8:33
  Speaker 2: having the conversation, you've got to continue to do with CrossFit.
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  Speaker 2: So she's not going to cross fit five times a
• 8:38
  Speaker 2: week in her exams because that are she's actually looking at,
• 8:43
  Speaker 2: because she knows all the research. She's looking at that
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  Speaker 2: r is that's the shit that's going to make me
• 8:49
  Speaker 2: really smarter.
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  Speaker 1: Yeah. Absolutely, Yeah, as long as she polarizes her training
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  Speaker 1: five days a week, you should go one day going
• 8:57
  Speaker 1: and focusing on the lifting and I'm going to do
• 8:59
  Speaker 1: technique for the mech. Another day you go in and
• 9:01
  Speaker 1: you focus on technique with the lifting and you really
• 9:04
  Speaker 1: put balls to the wall for the met con. So
• 9:06
  Speaker 1: your body is constantly.
• 9:07
  Speaker 2: Yeah, you're shifting, shifting, and you're not.
• 9:10
  Speaker 1: Going to get in an overtraining state.
• 9:12
  Speaker 2: Yeah yeah, yeah, because that is that is an important consideration.
• 9:15
  Speaker 1: Yeah.
• 9:16
  Speaker 2: Okay, so when when they move and actually just to reinforce.
• 9:19
  Speaker 2: I think that is so critical that we teach our
• 9:24
  Speaker 2: kids a variety of sports but also teach them how
• 9:28
  Speaker 2: to lift. I wholeheartly agree with you, because everybody gets
• 9:33
  Speaker 2: a boost in self esteem when they get stronger, right,
• 9:35
  Speaker 2: And these kids get strong stronger quick, real quick. Right.
• 9:39
  Speaker 1: Yeah. And it comes down to, like I said, my
• 9:41
  Speaker 1: daughter's twelve, or we're having all these body camp changes
• 9:43
  Speaker 1: and the puberty conversations, and some of our friends, aunts
• 9:48
  Speaker 1: and mothers are very Fitspo diet oriented, and so we're
• 9:52
  Speaker 1: having the conversations about diet and stuff, and like, let's
• 9:55
  Speaker 1: look at how much you can deadlift? Can you this kettlebell?
• 10:01
  Speaker 1: And she's like, yeah, I'm so much stronger. I'm like,
• 10:04
  Speaker 1: that is what you want. You want to be strong
• 10:06
  Speaker 1: and empowered, not skinny and not taking up space.
• 10:10
  Speaker 2: That's right.
• 10:10
  Speaker 1: Constantly having these conversations is like, you want to be strong,
• 10:15
  Speaker 1: you want to take up space. Don't fall into that
• 10:17
  Speaker 1: whole fitsbo idea that the smaller you are the better. No,
• 10:21
  Speaker 1: that's a man putting you at a box.
• 10:22
  Speaker 2: Man, do you know what you're gonna love? Stacy? My
• 10:26
  Speaker 2: daughter Kira loves her big ass that she's got from
• 10:29
  Speaker 2: dead lifting and Kettleville swings.
• 10:31
  Speaker 1: I love it so good. I love it. She's probably
• 10:35
  Speaker 1: gonna be pissed that you said, Dad, you said I
• 10:37
  Speaker 1: had a big ass.
• 10:37
  Speaker 2: But although she loves it when she gets because she
• 10:40
  Speaker 2: knows it's muscle, and she's just like she's like, it's great,
• 10:44
  Speaker 2: I got a black girl's ass. Nice. So let's talk
• 10:49
  Speaker 2: about let's talk about dan into twenties and thirties.
• 10:52
  Speaker 1: So in our twenties and thirties, we can get away
• 10:55
  Speaker 1: with a lot, right, So we hear things about minstrel
• 10:57
  Speaker 1: cycle and hormone contraception, and then we have guys versus girls.
• 11:02
  Speaker 1: The bottom line is when we look at morphology, women
• 11:07
  Speaker 1: are more fatigue resistant. So we have to look at
• 11:09
  Speaker 1: the protocols that we are using to maximize the effect
• 11:12
  Speaker 1: for women in their twenties and thirties. So when it
• 11:16
  Speaker 1: comes down to rest between sets, a little bit less
• 11:20
  Speaker 1: less rest.
• 11:21
  Speaker 2: Well, so females last rest because they are fatigue is
• 11:25
  Speaker 2: that because they have got a higher proportion of fiberus
• 11:28
  Speaker 2: type one yep.
• 11:29
  Speaker 1: And different in neurotransmitter and the I guess how fast
• 11:36
  Speaker 1: the depolarization occurs.
• 11:38
  Speaker 2: So is there a central nervous system aspect to this
• 11:40
  Speaker 2: as well, and.
• 11:42
  Speaker 1: Part of that's driven by estrogen because it has the
• 11:45
  Speaker 1: control over how strong myocin and actin bond. Because it
• 11:50
  Speaker 1: controls the strength of myocin, it also how much acetocholine
• 11:55
  Speaker 1: is available for jumping the gap junction right for the depolarization,
• 12:00
  Speaker 1: and estrogen is responsible for the satellite signal for building
• 12:03
  Speaker 1: lean mass. So if we're looking at how we're maximizing
• 12:07
  Speaker 1: our effect, we have to look at the amount of
• 12:10
  Speaker 1: circulating estradale that is higher in our reproductive years, so
• 12:14
  Speaker 1: we can use that to our advantage. So we want
• 12:16
  Speaker 1: to have a little bit less rest to really maximize
• 12:19
  Speaker 1: the exercise stress, especially when we're doing resistance training.
• 12:22
  Speaker 2: Okay, so more leaning towards a little bit of circuit
• 12:28
  Speaker 2: piece training if you're just being really really rough, right,
• 12:31
  Speaker 2: rather than doing a set sitting there for five minutes.
• 12:36
  Speaker 1: No, it's more if we're looking at a three to
• 12:38
  Speaker 1: five role. When we're looking at power based training instead
• 12:41
  Speaker 1: of five minutes, like five x five on the five minute,
• 12:44
  Speaker 1: we're going to go five y five on a three minute.
• 12:47
  Speaker 2: Right, and do you encourage super setting and that sort
• 12:50
  Speaker 2: of stuff are eedly that for a more advanced training experience, I.
• 12:55
  Speaker 1: Like people to know how they move first and then
• 12:59
  Speaker 1: add load, and so we do it individual like an
• 13:02
  Speaker 1: individual exercise. When they become more confident in the movements
• 13:06
  Speaker 1: and understand what muscles are supposed to be working, then
• 13:09
  Speaker 1: we can superset, especially when we're in the younger years,
• 13:12
  Speaker 1: like in our twenties and thirties. And it's a really
• 13:14
  Speaker 1: good way. But I want people to be very careful
• 13:17
  Speaker 1: to understand that when we're super sitting, we're doing more
• 13:20
  Speaker 1: of a metabolic stress. We're not doing a neuromuscular stress.
• 13:24
  Speaker 1: So I like people to change it up, just like
• 13:26
  Speaker 1: I was talking about CrossFit and your daughter understanding one
• 13:28
  Speaker 1: days for lifting, one days for met con. So people
• 13:31
  Speaker 1: will go to the gym all the time and they're
• 13:33
  Speaker 1: doing super set lower body, upper body, lower body, up,
• 13:35
  Speaker 1: your body, total bodies, Like, well, all you're doing is
• 13:37
  Speaker 1: in metabolic stress. And we also know that yes, you're
• 13:41
  Speaker 1: going to get some hyperchaffee, but really we want lower reps,
• 13:46
  Speaker 1: higher load to failure for hyperchafe for women, so.
• 13:50
  Speaker 2: Man and meals so typically and then you can tweak
• 13:55
  Speaker 2: this wherever you go. So typically we would have said
• 13:58
  Speaker 2: in a training for high power trophy eight to twelve repetitions,
• 14:03
  Speaker 2: lower rest sets. Now we know you can go up
• 14:06
  Speaker 2: to thirty repetitions and still get hypertrophy, but a little
• 14:09
  Speaker 2: bit less rest. And then when you come to strength,
• 14:13
  Speaker 2: you're in that sort of five to eat repetition ranges
• 14:17
  Speaker 2: a little bit more rest. Because hypertrophy is all about
• 14:21
  Speaker 2: the metabolic stress and strength is about force production. So
• 14:25
  Speaker 2: you want to get strong, you gotta left heavy shit, right,
• 14:28
  Speaker 2: and high has that is that has though those recommendations
• 14:33
  Speaker 2: changed recently, and then talk about the sex differences.
• 14:36
  Speaker 1: So we're looking from a lot of the work that
• 14:39
  Speaker 1: Brad Sconefeld has been doing in the past few years, right,
• 14:41
  Speaker 1: So he's looking at hypertrophy versus strength, and he's the
• 14:45
  Speaker 1: one who's like, you bring the load to failure. What
• 14:48
  Speaker 1: does failure mean? If you have time to do thirty
• 14:51
  Speaker 1: to failure, sweet, If you have time to only do
• 14:53
  Speaker 1: ten to failure, sweet, you're going to get hyperchaphy. You're
• 14:56
  Speaker 1: also going to get some strength component. If you're looking
• 14:59
  Speaker 1: from a central nervous system and you really want that
• 15:01
  Speaker 1: strength component, then we really have to look at the
• 15:04
  Speaker 1: lower range. We have to look at that power based
• 15:06
  Speaker 1: and then we can manipulate the tempo of that to
• 15:09
  Speaker 1: really garner strength with hyperta fee. For women, though, when
• 15:14
  Speaker 1: we start looking at that thirty rep stuff, even if
• 15:16
  Speaker 1: it is to failure, we don't get much at all.
• 15:20
  Speaker 1: We really don't get much at all. You're going to
• 15:22
  Speaker 1: get a little bit of the strength factor because it
• 15:25
  Speaker 1: is a little bit of essentral nervous system stressed to
• 15:27
  Speaker 1: keep going. You're going to get endurance. But women are
• 15:29
  Speaker 1: already endurant. Because we have so many type one fibers,
• 15:35
  Speaker 1: we need to look at how we improve our type
• 15:37
  Speaker 1: twos and keeping those type two bs more to the
• 15:40
  Speaker 1: glycolytics side rather than the oxidative side.
• 15:44
  Speaker 2: So for really sorry, can you just explain that for
• 15:46
  Speaker 2: the lay person. So these type two fibers which we
• 15:49
  Speaker 2: can actually trein into one state or the other.
• 15:52
  Speaker 1: Yeah, So we have our type two that are typically glycolytics,
• 15:56
  Speaker 1: so that means they're anaerobic, they use a lot of
• 15:58
  Speaker 1: glucose atp CP of that kind of stuff. And we
• 16:01
  Speaker 1: have our oxidative which are endurance type one really high
• 16:05
  Speaker 1: metabolic or high mitochondrial concentration, really good at mitochondrial respiration,
• 16:11
  Speaker 1: don't need to train those, but the middle we have
• 16:13
  Speaker 1: those type twos in this type two BS, and those
• 16:16
  Speaker 1: are the ones that we really want to leverage to
• 16:18
  Speaker 1: be more glycolytic. On the type two type, well, we're
• 16:22
  Speaker 1: really using the glucose and the ATPCP because we lose
• 16:27
  Speaker 1: them with age. But by the nature of being a
• 16:29
  Speaker 1: CIS woman x X, then we aren't born with very
• 16:33
  Speaker 1: many and it's really super super important to keep them
• 16:37
  Speaker 1: for that lactate production in brain health. Right, So when
• 16:40
  Speaker 1: we're looking at resistance training, we don't want to fall
• 16:42
  Speaker 1: in the metabolic stress of the higher reps in the
• 16:46
  Speaker 1: lower like the body weight and the booty bands and
• 16:48
  Speaker 1: all that kind of stuff. Yes, it's muscle strengthening, but
• 16:51
  Speaker 1: it's not optimal for really developing strength and hypertrophy. We
• 16:56
  Speaker 1: want a heavier load less recovery between our sets, but
• 17:01
  Speaker 1: we don't want to really start eching up to that
• 17:04
  Speaker 1: fifteen twenty twenty five onwards because it doesn't really do much.
• 17:08
  Speaker 2: Gotcha. And then I think it's important then that women
• 17:14
  Speaker 2: in particularly are maximizing those fast twitched fibers because they're
• 17:19
  Speaker 2: the ones that we lose quicker as we eage, and
• 17:22
  Speaker 2: then you get into falls. And what most people don't
• 17:26
  Speaker 2: realize is that people generally fall because they lose their
• 17:30
  Speaker 2: fast twitch fiber. Yeah, yes, they lose a bit of balance,
• 17:33
  Speaker 2: but they're unable to recover their feet or their balance
• 17:36
  Speaker 2: because they can't move their legs or hands quick enough.
• 17:40
  Speaker 2: And if you fall over and break ahep at the
• 17:42
  Speaker 2: age of sixty five, you got a fifty percent chance
• 17:44
  Speaker 2: of being dead within the next five years. Yep, exactly,
• 17:47
  Speaker 2: So those fast twitched fibers become really really important, and
• 17:52
  Speaker 2: particularly with women with lower ones. I see why you're
• 17:55
  Speaker 2: not saying, hey, we got to train them, not just
• 17:57
  Speaker 2: for the metabolic chips, for health spot exactly exactly.
• 18:03
  Speaker 1: And this is why I'm really upset with a rhetoric
• 18:07
  Speaker 1: that like my age group and older have grown up
• 18:09
  Speaker 1: with with the calories and calories out cardio. As queen,
• 18:13
  Speaker 1: everyone does cardio. Because we're seeing such an imbalance of
• 18:18
  Speaker 1: hip issues, joint issues, replacements. We're seeing younger women in
• 18:23
  Speaker 1: their forties who've done nothing but yoga and low intensity
• 18:26
  Speaker 1: coming in for hip replacement surgery because they've fallen and
• 18:30
  Speaker 1: they've had so many yeah, all sorts of things and
• 18:35
  Speaker 1: now that we're shifting and going resistance training, people are
• 18:37
  Speaker 1: afraid to get in the gym. They don't know what
• 18:39
  Speaker 1: heavy lifting is, or they think like those typical pink
• 18:42
  Speaker 1: dumbbells where they're walking is enough. He's like, no, it's not.
• 18:45
  Speaker 1: We need to lift and move a load. We need
• 18:48
  Speaker 1: to push pole, We need to push pole, we need
• 18:50
  Speaker 1: to lift, we need multidirectional stress. And all of this
• 18:54
  Speaker 1: is not only in the eye for improving our bone
• 18:56
  Speaker 1: and our muscle, but also for the appropriate reception and
• 18:59
  Speaker 1: the health that we want, so that one more one
• 19:02
  Speaker 1: hundred we can live by ourselves independently and be fine
• 19:06
  Speaker 1: with that and not be in a nursing home. Like
• 19:10
  Speaker 1: I know, I'm notorious for saying be the oldest one
• 19:12
  Speaker 1: in the gym, not the youngest one in the nursing home.
• 19:15
  Speaker 1: But it's coming down to, you know how that we're
• 19:19
  Speaker 1: developing from our younger age.
• 19:22
  Speaker 2: That is brilliant. I haven't heard that before. Be the
• 19:25
  Speaker 2: oldest one in the gym, not the youngest in the
• 19:28
  Speaker 2: nursing home. Yes, I think that might be the title
• 19:30
  Speaker 2: of this podcast. O.
• 19:32
  Speaker 1: Yeah, I can take that.
• 19:35
  Speaker 2: That is gold. And actually that's what I really want
• 19:40
  Speaker 2: to do right is to be the oldest person in
• 19:42
  Speaker 2: the gym, not the youngest in the nursing home. I
• 19:44
  Speaker 2: love it. Let's not shift them before we get into
• 19:47
  Speaker 2: middle age. Let's just talk about cardio training when people
• 19:52
  Speaker 2: are a little bit younger. Let's talk a little bit
• 19:54
  Speaker 2: about a little bit about zone two and a little
• 19:58
  Speaker 2: bit about Zone five. Is stuff and the stuff in between.
• 20:01
  Speaker 2: Whether you think there's any value in that. Let's talk
• 20:04
  Speaker 2: about high intensity intervals. Let's talk about what they really are.
• 20:07
  Speaker 2: We did mention the sprint stuff, so just just do
• 20:10
  Speaker 2: the cardio gurge and then the sex differences again.
• 20:14
  Speaker 1: So zone two is interesting because it's created such a
• 20:18
  Speaker 1: you know, there's.
• 20:19
  Speaker 2: This huge conversation everywhere. It's everyone now right.
• 20:22
  Speaker 1: Trives me crazy. It's like all my years of racing,
• 20:27
  Speaker 1: it's like you want to wear a heart rate manager
• 20:29
  Speaker 1: to make sure that you're going easy enough on your
• 20:31
  Speaker 1: easy days. So now we have a zone two and
• 20:34
  Speaker 1: people don't do it right for one because they're still
• 20:36
  Speaker 1: going too hard. And for the other, it's been pushed
• 20:40
  Speaker 1: out through data on men. So we're looking at why
• 20:44
  Speaker 1: we need to do that low intensity training. Don't get
• 20:47
  Speaker 1: me wrong, there's a time and a place for low
• 20:50
  Speaker 1: intensity and your soul food and doing all that kind
• 20:52
  Speaker 1: of stuff, but putting a precedence. Especially when we hear
• 20:55
  Speaker 1: the things from like Peter Atilla and who were men, they're.
• 20:58
  Speaker 2: Bie complaining, so I know he's completely obsessed.
• 21:01
  Speaker 1: It's like if you have all the time in the
• 21:03
  Speaker 1: world and you don't have family, you don't work in
• 21:06
  Speaker 1: your an end of one and you're biohacking. Sure, zone
• 21:08
  Speaker 1: two all the way you want and then put in
• 21:10
  Speaker 1: some polarized training. But for the general person, zone two
• 21:15
  Speaker 1: is not that appropriate. Especially it's not.
• 21:17
  Speaker 2: Your best return on investment, is it. But can we
• 21:20
  Speaker 2: just so the benefits of zone two training are basically
• 21:25
  Speaker 2: for aerobic fitness, base and mitochondria, right, and increasing the
• 21:30
  Speaker 2: number of mitochondria within the sales, which is important. Right.
• 21:35
  Speaker 2: And actually I saw an interesting study where they've got
• 21:37
  Speaker 2: a bunch of people, half them who weren't well trained,
• 21:41
  Speaker 2: and half them did a twelve week resistance training program.
• 21:44
  Speaker 2: Half them did I think eight weeks of Zone two
• 21:46
  Speaker 2: first cardio and then did the resistance training program and
• 21:50
  Speaker 2: they got better and quicker. Gins right, theory being the
• 21:55
  Speaker 2: muscle said more mitochondria. Comments on that, what population men
• 21:59
  Speaker 2: or women probably pubbly man. Yeah, I can't remember, but
• 22:03
  Speaker 2: man right.
• 22:04
  Speaker 1: Yeah, yeah. So the thing that frustrates me about the
• 22:08
  Speaker 1: zone two and it's being pushed out is again we
• 22:11
  Speaker 1: look at the morphology, right, So we know women have
• 22:14
  Speaker 1: more oxidative fibers, not only that those fibers are full
• 22:18
  Speaker 1: of mitochondria. We have better mitochondria density, better mitochondriaation, We
• 22:23
  Speaker 1: have more the proteins that are responsible for better mitochondrial function,
• 22:28
  Speaker 1: and we have estrogen that improves mitochondrial function in itself.
• 22:32
  Speaker 1: So when we talk about zone two and metabolic flexibility
• 22:35
  Speaker 1: and the reason why we need to do zone two
• 22:37
  Speaker 1: for improving aerobic and endurance capacity, women do not need
• 22:41
  Speaker 1: to do that regardless of where they are in their
• 22:44
  Speaker 1: lifespan nott All Not really. So even when you're looking
• 22:48
  Speaker 1: at like marathon training, it's more about time on the
• 22:51
  Speaker 1: feet and the confidence to do it. But we see
• 22:54
  Speaker 1: greater gains with regards to aerobic capacity when we start
• 22:58
  Speaker 1: working that interval on that polarized training we look at
• 23:02
  Speaker 1: when you're in your reproductive years, yeah, you have more
• 23:06
  Speaker 1: time to do zone to go for it, but realistically,
• 23:09
  Speaker 1: if you really want to excel in an endurance sport,
• 23:13
  Speaker 1: you need to put less of a precedence on that long,
• 23:16
  Speaker 1: slow stuff and put more of precedence on the higher
• 23:19
  Speaker 1: intensity work, especially when we're looking at those type two
• 23:22
  Speaker 1: B fibers, right, because we're locking yeah, okay, And we
• 23:26
  Speaker 1: also have more of the MCT one transport mechanisms, so
• 23:29
  Speaker 1: those are the ones that are responsible for the lactate uptake,
• 23:33
  Speaker 1: and then we have the MCT fours that are pushing
• 23:35
  Speaker 1: it out into the system, right, and then regeneration. So
• 23:39
  Speaker 1: for women, when we start doing more of the blacalytic work,
• 23:41
  Speaker 1: we increase the amount of NCT fours. That's really really
• 23:45
  Speaker 1: important for lactate metabolism, and we talked about that earlier.
• 23:48
  Speaker 1: We also have an increase in our MCT one's to
• 23:50
  Speaker 1: match it. When we do zone two, we don't tap
• 23:52
  Speaker 1: into that MCT four. Men already have a lot of
• 23:56
  Speaker 1: the NCT four, so they need to do more of
• 23:58
  Speaker 1: the zone two and the long endurance stuff to improve
• 24:01
  Speaker 1: mitochondrial function, to improve MCT one to match the MCT
• 24:06
  Speaker 1: fours that they have already. So when we're looking at
• 24:09
  Speaker 1: the basic cellular ideas around zone two, it makes no
• 24:13
  Speaker 1: sense for women to spend a lot of time doing
• 24:15
  Speaker 1: zone two work.
• 24:16
  Speaker 2: That's interesting, Yeah, very interesting. Okay, so that sorts that.
• 24:21
  Speaker 2: Now let's talk about the different variations of interval training
• 24:26
  Speaker 2: and high intensity training.
• 24:28
  Speaker 1: Yeah, so I like to describe high intensity interval training
• 24:33
  Speaker 1: as you don't want it to last for more than
• 24:36
  Speaker 1: forty minutes, and in that forty minutes you have a
• 24:38
  Speaker 1: warm up, a main set, and a cool down. So
• 24:42
  Speaker 1: if we're looking at what is an interval, like we
• 24:45
  Speaker 1: said earlier, it's one to four minutes at eighty to
• 24:47
  Speaker 1: ninety percent of your max maybe ninety five. If you're
• 24:50
  Speaker 1: doing a one minute interval.
• 24:51
  Speaker 2: And you're talking heart you're talking max's heart rate here, yep,
• 24:54
  Speaker 2: not par right.
• 24:55
  Speaker 1: Yeah, and we have variable recovery because it's a metabolic
• 24:59
  Speaker 1: st us. We're looking at increasing our lactate production. We're
• 25:03
  Speaker 1: looking at the clearance, we're looking at getting better glucits uptake.
• 25:07
  Speaker 1: So all those mitochondrial functions that occur with when you
• 25:11
  Speaker 1: talk about zone two, we're looking at it at that
• 25:13
  Speaker 1: interval stuff, right, We're also looking at how we are
• 25:17
  Speaker 1: improving our glucose metabolism, how we're creating more the signal
• 25:22
  Speaker 1: for more glucose to come in as well as using
• 25:25
  Speaker 1: free fatty acids. So all of those things for body
• 25:28
  Speaker 1: health happens with interval training, both the men and women.
• 25:31
  Speaker 1: We also see in the literature that high intensity work
• 25:35
  Speaker 1: is better for cardiovascular health as well because it's such
• 25:39
  Speaker 1: a strong stress, so it's a time effective means of
• 25:42
  Speaker 1: improving cardiovascular and metabolic health. The subset of high intensity
• 25:46
  Speaker 1: interval training is that sprint interval training, so that's thirty
• 25:50
  Speaker 1: seconds or less as hard as you can possibly go
• 25:53
  Speaker 1: with two to three minutes recovery. We want that full
• 25:56
  Speaker 1: recovery from essential nervous system as well as at PCP
• 26:00
  Speaker 1: metabolic recovery because the goal of that sprint interval training
• 26:06
  Speaker 1: is more of an epigenetic response. So we're looking at
• 26:09
  Speaker 1: how are we creating such a strong stress that that
• 26:12
  Speaker 1: software is out there saying yeah, okay, now we need
• 26:17
  Speaker 1: to permanently change the way that our body responds or
• 26:20
  Speaker 1: skeletal moncle responds to this stress. To have more carbohydrate
• 26:25
  Speaker 1: glucose available for this high intensity, have more creating available
• 26:29
  Speaker 1: for this high intensity is creating a completely different metabolic
• 26:34
  Speaker 1: situation that's positive for our bodies. When you're having that
• 26:38
  Speaker 1: really strong sprint interval training. So those are the two
• 26:42
  Speaker 1: ways that we look at interval training, and I try
• 26:45
  Speaker 1: to get people to understand it as a sessional reading
• 26:48
  Speaker 1: a perceived exertion because we come in and physically we
• 26:52
  Speaker 1: might be a too. Mentally we're an eight. Okay, we
• 26:55
  Speaker 1: can push and we can do some high intensity work.
• 26:57
  Speaker 1: Maybe our body warms up and we can actually hit
• 26:59
  Speaker 1: those intensity But if you're planned and you go in
• 27:02
  Speaker 1: and physically you're innate, but mentally or two, you're not
• 27:05
  Speaker 1: going to hit those intensities. So we really have to
• 27:07
  Speaker 1: monitor what our sessional rating and perceived exertion is so
• 27:10
  Speaker 1: that we make sure we stay in those intensities when
• 27:13
  Speaker 1: we need to be in them, and we really recover
• 27:16
  Speaker 1: in that recovery standpoint. And that kind of training is
• 27:19
  Speaker 1: beneficial regardless of where you are in your lifespan. We
• 27:22
  Speaker 1: see it really really really important as we get older,
• 27:26
  Speaker 1: especially women in perry into postmenopause for men when they're
• 27:30
  Speaker 1: in their mid fifties onwards, because we need this kind
• 27:33
  Speaker 1: of stress for exercise to really create that adaptive response
• 27:39
  Speaker 1: that our body really needs.
• 27:41
  Speaker 2: Very cool when you're doing so that the sprint in
• 27:44
  Speaker 2: developed thirty seconds or last twenty to thirty seconds. And
• 27:49
  Speaker 2: then did you say three minutes says recovery, And is
• 27:51
  Speaker 2: that active recovery or is that complete hundred percent rest?
• 27:56
  Speaker 2: Are you just turning the legs over?
• 27:58
  Speaker 1: You could do both. Actually, I vary it where I
• 28:01
  Speaker 1: might have thirty seconds as hard as I go, and
• 28:03
  Speaker 1: then I stand still for one minute because I want
• 28:06
  Speaker 1: more lack date accumulation.
• 28:09
  Speaker 2: Right, yeah, okay, no, it's.
• 28:10
  Speaker 1: A double whammy. Yeah, but we also see four.
• 28:14
  Speaker 2: That's just evil.
• 28:17
  Speaker 1: Going up hill thirty seconds is hards you go boom,
• 28:19
  Speaker 1: stand still, don't boom, you can't even shake your legs.
• 28:22
  Speaker 1: Then do it again. You might get four of those,
• 28:25
  Speaker 1: maybe five of those, but it's very effective.
• 28:27
  Speaker 2: Yeah.
• 28:27
  Speaker 1: And then when we're looking at true spread interval training
• 28:31
  Speaker 1: where you're trying to get more of an epigenetic response,
• 28:34
  Speaker 1: that's where you want that two to three minutes full
• 28:36
  Speaker 1: recovery between each interval. And when people first hear me
• 28:40
  Speaker 1: say this, they're like, I do five to eight of those,
• 28:42
  Speaker 1: no problem. After two they're like, eh, no more, I
• 28:45
  Speaker 1: can't do it any more. So it has to be hard. Yeah,
• 28:49
  Speaker 1: the goal is to hit each of those twenty to
• 28:51
  Speaker 1: thirty seconds just as hard, if not harder than the
• 28:55
  Speaker 1: very first one that you did.
• 28:56
  Speaker 2: And that's where you look at the meters on the bike,
• 28:59
  Speaker 2: right and see thing that bloody versic chimera has got
• 29:01
  Speaker 2: the meters.
• 29:02
  Speaker 1: So there's no hiding, right, there's no hiding, and it's
• 29:05
  Speaker 1: a good way because I don't think most people know
• 29:09
  Speaker 1: how to be that uncomfortable, right, and so you need
• 29:12
  Speaker 1: that Q to really understand it.
• 29:15
  Speaker 2: I think with this it's like cold water exposure. There's
• 29:19
  Speaker 2: physical beneits, but there's a shitload of psychological benefits of
• 29:22
  Speaker 2: getting comfortable with being uncomfortable and preparing yourself with for
• 29:26
  Speaker 2: the inevitable shit sandwiches of life.
• 29:28
  Speaker 1: Right, Yes, exactly, it's all about stress resilience.
• 29:32
  Speaker 2: Yeah, yeah, or mesis in accent, no, Jesus, just realize
• 29:36
  Speaker 2: the time. There are a couple of things that there's
• 29:37
  Speaker 2: more things I want to I want to talk to
• 29:38
  Speaker 2: you about if you still have a little bit of time.
• 29:41
  Speaker 2: So let's talk about then menopause. When women go through
• 29:45
  Speaker 2: menopause and men are going through andropause, so we get
• 29:48
  Speaker 2: we get some hormonal changes. What shifts do you recommend
• 29:53
  Speaker 2: for each of those?
• 29:54
  Speaker 1: Okay, so when we're looking at menopause, I'll define it. So,
• 29:58
  Speaker 1: menopause is that one point in time that marks twelve
• 30:01
  Speaker 1: months of no periods. The time before that is perimenopause,
• 30:05
  Speaker 1: and that's where we see all the menopausal symptoms. For
• 30:08
  Speaker 1: the most part, we see the greatest body composition change
• 30:11
  Speaker 1: happen about three to four years before that one point
• 30:14
  Speaker 1: in time, primarily driven by a decrease in our microbiome diversity.
• 30:20
  Speaker 1: So when we're looking at how are we going to
• 30:22
  Speaker 1: counter a lot of these things. There was the International
• 30:26
  Speaker 1: Menopause Association meeting that was two weeks ago in Chicago,
• 30:29
  Speaker 1: and they're reiterating what's in the guidelines. Menopause hormone therapy
• 30:33
  Speaker 1: is there primarily for vasomotor symptoms, night sweats, you know,
• 30:38
  Speaker 1: some of the more urgent things. It is not there
• 30:41
  Speaker 1: for body composition. It's there for we're bone health. If
• 30:45
  Speaker 1: you have a risk for osteoporosis, then yes, there's evidence
• 30:49
  Speaker 1: to show that using menopause hormone therapy can help with that.
• 30:52
  Speaker 1: But when we look at what we need to do
• 30:55
  Speaker 1: to improve body composition, cognition, all of these things that
• 30:59
  Speaker 1: are change in this period of time that is a
• 31:02
  Speaker 1: discernible point in time for aging for women where men
• 31:06
  Speaker 1: age more in a linear fashion. We use exercise. So
• 31:10
  Speaker 1: when we're looking at exercise, what do we need. We
• 31:12
  Speaker 1: need that polarization that we're just talking about with the intensity,
• 31:15
  Speaker 1: and we need heavy resistance training because, as I was
• 31:19
  Speaker 1: explaining earlier, estrogen is tightly tied to muscle muscle function,
• 31:23
  Speaker 1: and one of the first things that goes that people
• 31:25
  Speaker 1: are like, oh, I feel squishy and I have no
• 31:27
  Speaker 1: power and I feel really weak is because estrogen is flatlining.
• 31:31
  Speaker 1: So we want to look for an external stress that's
• 31:34
  Speaker 1: going to create a response that induces an adaptation the
• 31:38
  Speaker 1: way that estrogen and to some extent, progesterone used to.
• 31:41
  Speaker 1: So this is where we're looking at that polarization to
• 31:44
  Speaker 1: create epigenetic changes and metabolic shifts to improve insulin insulin
• 31:48
  Speaker 1: sensitivity and the uptake of free fatty acids and glucose
• 31:52
  Speaker 1: into the skeletal muscle. We also want that heavy resistance
• 31:56
  Speaker 1: training so we have more of a lean on the
• 31:58
  Speaker 1: central nervous system response because then the central nervous system
• 32:03
  Speaker 1: is going, hey, wait a second, we need to lift
• 32:04
  Speaker 1: this heavy load. So yeah, we're going to put more
• 32:06
  Speaker 1: cetyl coling and in those vesicles for jumping that gap
• 32:11
  Speaker 1: junction for depolarization.
• 32:13
  Speaker 2: Just sorry, So people understand that, Stacey, because a lot
• 32:16
  Speaker 2: of them won't. And acetyl colins in neurotransmitter that's involved
• 32:19
  Speaker 2: in muscle contraction with the motor units and stuff like that.
• 32:22
  Speaker 1: Right, yeah, exactly, And estrogen usually says, yeah, let's have
• 32:27
  Speaker 1: lots of this is CEO cooling right where we need
• 32:29
  Speaker 1: it so that the nerve can really affect those muscle fibers.
• 32:33
  Speaker 1: But when estrogen starts to fade away, we need something
• 32:36
  Speaker 1: else that's going to create that stimulus for So does it.
• 32:40
  Speaker 2: Then preferentially negatively affect the motor units?
• 32:45
  Speaker 1: Ah?
• 32:46
  Speaker 2: Right, that's interesting.
• 32:47
  Speaker 1: The decrease in the power is from the lack of
• 32:49
  Speaker 1: acetyl cooling for a fast nerve conduction, right, But the
• 32:53
  Speaker 1: decrease in strength is because now we have a really
• 32:56
  Speaker 1: weak bond between mice and enactin.
• 32:59
  Speaker 2: Yeah.
• 33:00
  Speaker 1: So if we're using a heavy load to create the stress,
• 33:03
  Speaker 1: then those things respond to the heavy load from a
• 33:06
  Speaker 1: different mechanism from the nerve and the brain saying hey,
• 33:10
  Speaker 1: you know what, we need to be able to lift this.
• 33:14
  Speaker 1: This is a stress we need to overcome. How do
• 33:16
  Speaker 1: we overcome it, we need to signal myosin boom. You
• 33:19
  Speaker 1: need to really really bond strongly to act in because
• 33:22
  Speaker 1: we need strength for this load. We need to be
• 33:25
  Speaker 1: able to have a really fast depolarization because we need
• 33:29
  Speaker 1: to be able to recruit a lot a lot of
• 33:30
  Speaker 1: fibers to be able to lift this load. So this
• 33:33
  Speaker 1: is why we start to see these changes when we're
• 33:35
  Speaker 1: using that external stress instead of estrogen, and the estrogen
• 33:39
  Speaker 1: component of menopause hormone therapy doesn't do the same as
• 33:42
  Speaker 1: natural estradyl. I don't care if people say that it's bioidentical.
• 33:46
  Speaker 1: It just doesn't have the same response because we are
• 33:50
  Speaker 1: also having a down regulation of our estrogen receptors, especially
• 33:54
  Speaker 1: the estrad alpha receptors that's really central to this whole
• 33:59
  Speaker 1: mechanism of strength and power within the skeleton muscle. So
• 34:03
  Speaker 1: this is the thing that you know, when we're talking
• 34:05
  Speaker 1: about testosterone and the down regulation of testosterone receptors. With
• 34:09
  Speaker 1: low T, the same thing is happening, but at a
• 34:12
  Speaker 1: greater extent because you have estrogen and progesterine receptors that
• 34:17
  Speaker 1: often work together that are also at the same time
• 34:20
  Speaker 1: being downregulated. For all these central functions of strength, power,
• 34:24
  Speaker 1: body comp conversations with the liver. So when we're looking
• 34:28
  Speaker 1: at you know, what are we doing? We need exercise
• 34:31
  Speaker 1: to take the place because we need to be able
• 34:34
  Speaker 1: to have a different response than what the hormones did
• 34:38
  Speaker 1: because we have this change in our estrogen and our
• 34:40
  Speaker 1: progesterine receptors.
• 34:42
  Speaker 2: That's fascinating shit. So just to summarize to say that,
• 34:46
  Speaker 2: I've got that right, eighties the high intensity resistance training,
• 34:51
  Speaker 2: So we're looking at heavy loads and particularly when you're
• 34:54
  Speaker 2: in you've gone through menopause and then you want to
• 34:57
  Speaker 2: be doing that high intensity and of training on this.
• 35:00
  Speaker 2: I'm particularly the sprint interval training right, So intensity intensity,
• 35:04
  Speaker 2: intensity basically.
• 35:05
  Speaker 1: Yep, but you don't have to do a lot of it.
• 35:07
  Speaker 1: That's the thing. It's like you're looking at three times
• 35:10
  Speaker 1: a week of your resistance training. So I often counsel
• 35:12
  Speaker 1: people it's like Monday is your like more your squat focus, right,
• 35:18
  Speaker 1: so you're playing in motion for squad and lunges and
• 35:22
  Speaker 1: that kind of stuff, and then maybe Wednesdays the push
• 35:25
  Speaker 1: pull of upper body, bench press, overhead press, those kinds
• 35:29
  Speaker 1: of things, and then Thursday or Friday is the postier
• 35:33
  Speaker 1: hinge motion where you might be doing hip thrust or deadlifts.
• 35:36
  Speaker 1: Those are your main focus, right, and then you might
• 35:40
  Speaker 1: couple one of those with finishing with battle ropes for
• 35:43
  Speaker 1: thirty seconds on and two minutes on creating the sprint
• 35:47
  Speaker 1: interval from battle ropes or salt bike or something. So
• 35:51
  Speaker 1: you're not spending a lot of time doing the work
• 35:54
  Speaker 1: throughout the week. You're spending quality time.
• 35:57
  Speaker 2: So you're combining, which I like. So you're bigning the
• 36:00
  Speaker 2: strength aspect with the high intensity sprint stuff on whether
• 36:06
  Speaker 2: it's battle ropes or jumping on a salt bike or
• 36:09
  Speaker 2: a versa climber or something like that, and do a
• 36:11
  Speaker 2: few sprint intervals, right, so it becomes more time efficient absolutely.
• 36:15
  Speaker 1: I mean you can even look at doing explosive kettle
• 36:17
  Speaker 1: bill swings if you're not confident, you can do some
• 36:20
  Speaker 1: box jumps for thirty seconds really, because you're going to
• 36:23
  Speaker 1: get that cliometric high intensity work. Anything that is that
• 36:26
  Speaker 1: super high intensity can count as a sprint interval.
• 36:30
  Speaker 2: I tell you, did you know one of the most
• 36:31
  Speaker 2: horrendous things is a pliometric lunge. Yes, right, doing pliometric
• 36:38
  Speaker 2: lunge where you're in that split lunge jumping in the
• 36:42
  Speaker 2: airth like do you try that doing that for thirty seconds?
• 36:45
  Speaker 1: Like?
• 36:46
  Speaker 2: Holy shit? So any tweak then for meals in their fifties, sixties,
• 36:52
  Speaker 2: seventies from that particular program, particularly presumably a little bit
• 36:57
  Speaker 2: more sort of hypertrophy stuff as well as the other
• 37:01
  Speaker 2: because I think the strength and the sprint is equally
• 37:03
  Speaker 2: relevant for the meals, right.
• 37:04
  Speaker 1: Definitely, And men can do some more Zone two work,
• 37:08
  Speaker 1: which is beneficial for metabolic flexibility, which is you know,
• 37:11
  Speaker 1: so I would say the three times a week resistance
• 37:14
  Speaker 1: training for men, and then you might think about doing
• 37:17
  Speaker 1: half an hour maybe sixty minute Zone two one or
• 37:21
  Speaker 1: two days a week, but you definitely want to sprinkle
• 37:24
  Speaker 1: in some of that sprint stuff at the end of
• 37:25
  Speaker 1: one of those resistance trainings. So it's a little bit
• 37:28
  Speaker 1: more of the polarization. But adding in that Zone two
• 37:32
  Speaker 1: for men, especially when they get to their mid fifties onwards.
• 37:36
  Speaker 2: Yeah, yeah, and very cool. And that's my sort of
• 37:38
  Speaker 2: program at the minute is a couple of sessions of
• 37:41
  Speaker 2: Zone two just thirty minutes on Norwegian four by four
• 37:45
  Speaker 2: and this sprints, the sixty second sprints, and then I'll
• 37:48
  Speaker 2: do three CrossFit and try and get our two CrossFit
• 37:52
  Speaker 2: and maybe three of my own strength stuff in my gym.
• 37:54
  Speaker 2: But that kind of covers all the bass from what
• 37:57
  Speaker 2: you're talking about there.
• 37:58
  Speaker 1: Now you have to add in Burbie box jumps or
• 38:01
  Speaker 1: Burpie broad jumps, because those things awful.
• 38:05
  Speaker 2: I get enough of those acrossfit, I can tell you.
• 38:07
  Speaker 2: Let's for the last few minutes. Nutrition the big rocks.
• 38:14
  Speaker 2: What's your view? Are we eating enough protein? And what's
• 38:19
  Speaker 2: your recommendations on it, particularly as we get older. I
• 38:23
  Speaker 2: think we're probably dialed in on this one.
• 38:26
  Speaker 1: Yeah, So I like to remind people that the recommended
• 38:29
  Speaker 1: daily allowance that we see circulating on protein is based
• 38:33
  Speaker 1: on the very least amount that you need to eat
• 38:37
  Speaker 1: to prevent malnutrition.
• 38:38
  Speaker 2: Yes, right, and it's based on bullshit nitrogen studies as
• 38:43
  Speaker 2: well from fifty years ago, right, exactly right.
• 38:46
  Speaker 1: So we start looking at some of the newer research
• 38:48
  Speaker 1: and we see that one point six grams per kilogram
• 38:52
  Speaker 1: of fat free mass is the bare minimum for active women,
• 38:56
  Speaker 1: and we see that that's pretty on power for actual
• 39:00
  Speaker 1: of men as well, But as we get older, especially
• 39:04
  Speaker 1: for women who are in their forties, but for men
• 39:06
  Speaker 1: that are in their mid to late fifties that eats
• 39:10
  Speaker 1: up to around two to two point three grams as
• 39:12
  Speaker 1: a bare minimum.
• 39:13
  Speaker 2: Fat free mass or of overall body weight.
• 39:16
  Speaker 1: Fat free fat free.
• 39:18
  Speaker 2: Right, So if somebody doesn't know they're fat free mass,
• 39:22
  Speaker 2: and they're like, hey, I weigh seventy kilos, what does
• 39:25
  Speaker 2: that mean for me?
• 39:27
  Speaker 1: Yeah, I still tell them go and get a Dexa.
• 39:32
  Speaker 1: But the thing about the dex is, I want people
• 39:35
  Speaker 1: to pay more attention to the vat yes, yeah, not
• 39:39
  Speaker 1: so much body percent body fat because that doesn't really.
• 39:42
  Speaker 2: Tell you, right yeah, yeah, So just for the listeners
• 39:44
  Speaker 2: to that is your visceral fat. This is the fact
• 39:46
  Speaker 2: that you cannot pinch some stuff around your organs that
• 39:50
  Speaker 2: produces its own the hormones, and that shit kills you.
• 39:53
  Speaker 1: It does. Like I've been working with a few retired
• 39:57
  Speaker 1: professional athletes and they're like on lane, you know, they
• 40:01
  Speaker 1: get their Dexa and for the women, they're around that
• 40:04
  Speaker 1: seventeen percent, and for the men, they're sitting around that
• 40:07
  Speaker 1: thirteen percent, but they're way above one hundred give a
• 40:11
  Speaker 1: centimeters for their thecerialet. All right, it's bad habits from
• 40:17
  Speaker 1: racing and all the stuff that you've been eating and
• 40:20
  Speaker 1: the fact that you're not paying attention.
• 40:22
  Speaker 2: You can't talk on a bad diet, particularly long term. Right.
• 40:26
  Speaker 2: It's that particularly with the athletes and the gatoriad and
• 40:30
  Speaker 2: all of that stuff, that that shit catches up with
• 40:33
  Speaker 2: you invention.
• 40:34
  Speaker 1: Yeah, and then they're wondering why their blood lipits are
• 40:37
  Speaker 1: all off. On Mike, it's because of this. So if
• 40:39
  Speaker 1: you get a DEXA, pay attention to the visceral fat.
• 40:43
  Speaker 1: And I really don't want people to go, oh, I'm
• 40:45
  Speaker 1: ninety nine, I'm below the hundred mark. Now fifty two
• 40:50
  Speaker 1: is where we really start to see an increase risk.
• 40:52
  Speaker 1: So we want to be about fifty years below to
• 40:55
  Speaker 1: be healthy.
• 40:56
  Speaker 2: Okay, cool, and I recommend it everybody gets a Texas count.
• 41:00
  Speaker 2: I'm always talking to my listeners about this stuff. And
• 41:03
  Speaker 2: now the other thing I want to talk about in
• 41:05
  Speaker 2: nutrition is that so you're you're personally a vegan chi,
• 41:11
  Speaker 2: so your plant stay that I always it always confuses me, right, Okay,
• 41:16
  Speaker 2: I'll explain, So you explain what you mean by it,
• 41:20
  Speaker 2: because different people mean different things by plant bass. Yeah.
• 41:24
  Speaker 1: So if we look at the history, vegan started as
• 41:27
  Speaker 1: kind of like a cult, and in my hometown, of
• 41:29
  Speaker 1: San Francisco.
• 41:31
  Speaker 2: Yeah, oh yes, there's lots of those.
• 41:33
  Speaker 1: Where it's like, okay, we all ascribe to absolutely no
• 41:36
  Speaker 1: animal products, no leather, no honey, nothing that has any
• 41:39
  Speaker 1: thing that's going to damage any kind of animal, And
• 41:42
  Speaker 1: so that kind of got a bad rap. So then
• 41:44
  Speaker 1: as we move forward, veganism became more associated with people
• 41:48
  Speaker 1: who just didn't need animal products, didn't matter if they
• 41:51
  Speaker 1: were leather, eight honey or whatever. When we look at
• 41:53
  Speaker 1: plant based, that means that you're eating primarily plants, but
• 41:58
  Speaker 1: you might have some dairy, or on ad occasion, you
• 42:00
  Speaker 1: might have fish and might maybe have a little bit
• 42:02
  Speaker 1: of meat as an accent. Me based with a little
• 42:05
  Speaker 1: bit of dairy. And the only reason is like when
• 42:09
  Speaker 1: I grew up in San Francisco and I work for
• 42:12
  Speaker 1: Friends of the River as my high school internship, I
• 42:14
  Speaker 1: went to a pig slaughterhouse as a biology field trip.
• 42:17
  Speaker 1: Like there's all these things that I just visceerially cannot
• 42:21
  Speaker 1: eat any kind of meat, right, But I also know
• 42:24
  Speaker 1: I need more variety in the protein that I have,
• 42:28
  Speaker 1: so I'll do a little bit of organic dairy. Living
• 42:31
  Speaker 1: in New Zealand much better than in the state.
• 42:34
  Speaker 2: And the chemical composition of the dairy is very different
• 42:38
  Speaker 2: down this neck of the woods than it is in
• 42:40
  Speaker 2: the States, and this is why there is a lot
• 42:43
  Speaker 2: of confusing literature about diry and particularly for cardiovascular health.
• 42:48
  Speaker 2: And you can kind of summarize it is dirty for
• 42:50
  Speaker 2: the United States, bad for your cardiovascular health, dirty from Europe,
• 42:54
  Speaker 2: and down in this neck of the woods good for
• 42:56
  Speaker 2: your cardiovascular health. Because the car is eating a shitload
• 42:59
  Speaker 2: of grass here has different produces, different fatty acids, which
• 43:04
  Speaker 2: they are beneficial, whereas when they're on feed lots in
• 43:07
  Speaker 2: the United States, it's completely different, and it's so it's
• 43:11
  Speaker 2: Dirty's not the same. It is not the same, and
• 43:14
  Speaker 2: meat's not the same in those two places either.
• 43:16
  Speaker 1: Right, if you want to know, just drive down the
• 43:18
  Speaker 1: five from San Francisco to La and Dry by Hollister
• 43:22
  Speaker 1: and you will smell the feed lots and you will
• 43:25
  Speaker 1: feel the fear and stress of those animals. It is awful.
• 43:29
  Speaker 1: The whole food system in the States, the general mass
• 43:32
  Speaker 1: produced food system in the States, I think is another
• 43:35
  Speaker 1: reason why we have such major health issues in that country.
• 43:38
  Speaker 2: Yeah. Oh look, I'm completely aligned with.
• 43:41
  Speaker 3: Too, So you you are more plant bist, more from
• 43:45
  Speaker 3: an ethical perspective and not from a this is the
• 43:49
  Speaker 3: optimal nutritional diet, correct, right, okay.
• 43:52
  Speaker 1: But also because of the gut microbiome aspects of eating.
• 43:57
  Speaker 2: More plain fiber yep, yep.
• 44:00
  Speaker 1: Many many different colors of plants as you can. I
• 44:03
  Speaker 1: tell people, Look, we look at it as lots of
• 44:07
  Speaker 1: different colorful fruit and vege, whole grains. Really know where
• 44:10
  Speaker 1: all that stuff comes from. And then you're accenting with
• 44:13
  Speaker 1: animal products for increased protein content. But if you don't
• 44:17
  Speaker 1: want to go the animal product route, you can also
• 44:20
  Speaker 1: get really good proaching from all the different varieties of
• 44:24
  Speaker 1: plants that you can have. So it's neither one or
• 44:26
  Speaker 1: the other. It's more of a personal choice. As long
• 44:29
  Speaker 1: as you are getting your protein needs and a really
• 44:33
  Speaker 1: good diversity for your gut. Those are the two critical
• 44:36
  Speaker 1: things that I want people to understand about nutrition.
• 44:39
  Speaker 2: Yeah, yeah, I look, my view on nutrition is reasonably
• 44:42
  Speaker 2: similar apart from the more meat that ethically you've got
• 44:45
  Speaker 2: me kneeled to the cross, right, you get no arguments
• 44:48
  Speaker 2: from me whatsoever around that. I fully agree that the
• 44:52
  Speaker 2: majority of your diet should be plants and variety, because
• 44:56
  Speaker 2: I think the issue is there's a lot of people
• 44:58
  Speaker 2: who eat really healthy, but it's very narrow and the CEM,
• 45:03
  Speaker 2: you know, six or seven meals every single week. And
• 45:07
  Speaker 2: what we know about the microbiome is its diversity, especially
• 45:12
  Speaker 2: as you.
• 45:13
  Speaker 1: Eat it, right, Yes, for sure.
• 45:16
  Speaker 2: What about fermented foods, where do they play? Because I'm
• 45:19
  Speaker 2: a bit of a fan in those, and they appear
• 45:22
  Speaker 2: from my reading as the literature is that they're the
• 45:25
  Speaker 2: fertilizer for the microbiome that helps the different species coming in.
• 45:31
  Speaker 2: You bring in lots of fiber and plant foods and
• 45:32
  Speaker 2: that then feeds them. So it's that kind of combination. Yes,
• 45:36
  Speaker 2: that is really critical, right for sure.
• 45:39
  Speaker 1: Not buying over the counter prebiotics and phybiotics. You no
• 45:44
  Speaker 1: fermented foods and fiery veggies and fruit, that's the way
• 45:48
  Speaker 1: you go. I've recently worked with a few athletes who
• 45:51
  Speaker 1: have had some really bad seed official infections, right, and
• 45:55
  Speaker 1: if you get it once, you're more predisposed to get
• 45:57
  Speaker 1: it again, and they get put on specific antibiotics that
• 46:00
  Speaker 1: kill everything. Doctors have been like, oh, well, you should
• 46:04
  Speaker 1: take these prebioducts and probioducts. I'm like no, because one
• 46:09
  Speaker 1: they're manufactured and it's generally by two or three different companies.
• 46:13
  Speaker 1: It's always the same strain and you don't have the
• 46:16
  Speaker 1: chance to regrow really good diversity if you're relying on
• 46:21
  Speaker 1: pill products. We want fermented foods, we want lots of fiber,
• 46:25
  Speaker 1: and this is how you rebuild You got microbiome and
• 46:28
  Speaker 1: can help prevent every occurrence of that seediff. And it's
• 46:32
  Speaker 1: really interesting because they're so used to eating the same things,
• 46:35
  Speaker 1: the same safe foods, the same things that they train on,
• 46:39
  Speaker 1: and it does them no good. So increasing the variety
• 46:42
  Speaker 1: is a big ask for a lot of people who
• 46:46
  Speaker 1: are so focused on unquote eating clean because they have
• 46:48
  Speaker 1: these safe foods and they want to stay in that box.
• 46:50
  Speaker 1: But you're right, you got to expand you got to
• 46:53
  Speaker 1: eat a lot of different things.
• 46:55
  Speaker 2: Yeah. And I've got two different sheets that I give
• 46:58
  Speaker 2: to people. For people here plant based or vegetarian, thirty
• 47:02
  Speaker 2: food thirty different foods a week and those who are
• 47:06
  Speaker 2: variety and eat animal foods, you gotta eat forty, but
• 47:08
  Speaker 2: only ten are allowed to be animal foods. And you
• 47:10
  Speaker 2: got to tick a lot of different colors as well,
• 47:13
  Speaker 2: because that's critical. Then you're getting the rat And do
• 47:16
  Speaker 2: you know what what I find with people is that
• 47:18
  Speaker 2: they then start to have to add in more herbs
• 47:22
  Speaker 2: or herbs, as you would say that, because you're trying
• 47:26
  Speaker 2: to eat thirty different plants. It's frigging difficult, so you
• 47:29
  Speaker 2: add in more herbs. And herbs are so good. It's
• 47:34
  Speaker 2: so many levels. At a cellular level, they're really wonderful foods.
• 47:38
  Speaker 2: Anything that I shouldn't have asked you that is burning
• 47:44
  Speaker 2: in your head to get out just as we finish up.
• 47:47
  Speaker 1: Sunshine Sadamin d Ah, Yes, super important.
• 47:52
  Speaker 2: I'm a big fan, and I think there is levels
• 47:55
  Speaker 2: of vitamin D insufficiency and deficiency down in our neck
• 48:00
  Speaker 2: of the woods down here as there is in Ireland
• 48:02
  Speaker 2: and Scotland where the sun doesn't bloody shine.
• 48:05
  Speaker 1: Yeah, and the fact that in the summertime people are
• 48:08
  Speaker 1: either inside and air conditioning so they're not out, or
• 48:11
  Speaker 1: they're outside with hats and sunscreens in top. So there's
• 48:14
  Speaker 1: a significant amount of vitamin D deficiency. And we're seeing
• 48:19
  Speaker 1: the norm shifting lower because everyone's deficient in it. But
• 48:22
  Speaker 1: we see how important it is, especially as we get
• 48:24
  Speaker 1: older and we're looking at maintaining bone health. We're seeing
• 48:28
  Speaker 1: supplementing calcium and vitamin D primarily through foods and not
• 48:32
  Speaker 1: through are like over the counter like pills and stuff,
• 48:35
  Speaker 1: because it doesn't really do much. So you're looking at
• 48:38
  Speaker 1: more mushrooms, you're looking at fortified eggs, you're looking at
• 48:42
  Speaker 1: are calcium rich foods that can be anywhere from dairy
• 48:45
  Speaker 1: to kale, whatever it is. But it helps, especially for
• 48:49
  Speaker 1: people who don't have an appetite and so they're starting
• 48:51
  Speaker 1: to lose weight and bone density because they don't have
• 48:53
  Speaker 1: an appetite. Put that in there because it helps maintain bone,
• 48:57
  Speaker 1: it helps maintain immunity, it helps mass. So there's so
• 49:01
  Speaker 1: many things that people are just remiss because they are
• 49:05
  Speaker 1: following the guidelines to not get skin cancer.
• 49:08
  Speaker 2: But then and low vinamin D increases the risk of
• 49:11
  Speaker 2: almost every cancer other than skin cancer.
• 49:13
  Speaker 1: Right.
• 49:14
  Speaker 2: And depression, yeah, yeah, big time. And depression yeah absolutely,
• 49:17
  Speaker 2: And I think we should stop calling it a bitom.
• 49:20
  Speaker 2: And it's a steroid hormone, really sure, and it activated.
• 49:23
  Speaker 2: It's about three hundred genes that we know of, so
• 49:26
  Speaker 2: it is huguely important. So get out and get some
• 49:29
  Speaker 2: sunshine people, right, not too much. It's it's hormesis. It's
• 49:32
  Speaker 2: hormesis in action. Right. We started with hormesis with Phinny
• 49:36
  Speaker 2: SWI hormesis.
• 49:37
  Speaker 1: I love it. It's great. I'm looking forward to your
• 49:39
  Speaker 1: lab because they want to see what comes out of it.
• 49:41
  Speaker 2: Yeah, no, that will be very Actually we need to
• 49:44
  Speaker 2: chat Me and Grant need to chat about you and
• 49:46
  Speaker 2: get you involved in some research around hormesis because there's
• 49:49
  Speaker 2: going to be some exciting stuff. So, Stacy, this has
• 49:51
  Speaker 2: been friggin awesome. It's been a tod force around exercise.
• 49:56
  Speaker 2: And the brilliant thing is that you You're a world
• 50:01
  Speaker 2: expert on the differences between men and women and particularly
• 50:05
  Speaker 2: those life stages. So I'm sure our listeners will have
• 50:08
  Speaker 2: about a shit heap out of this. Where can people
• 50:11
  Speaker 2: go to find out more about sort of programs you run,
• 50:15
  Speaker 2: your books, those sorts of things following you on socials,
• 50:18
  Speaker 2: all that stuff.
• 50:19
  Speaker 1: For the quick hit, I always direct people to Instagram
• 50:22
  Speaker 1: because we put out information. I say wee because it's
• 50:25
  Speaker 1: a team. I can't do it all good information and
• 50:28
  Speaker 1: links and all the stuff that's coming up. But for
• 50:31
  Speaker 1: like the courses of the books, the programs that I've
• 50:34
  Speaker 1: collaborated on, new stuff that's coming out, list of my research,
• 50:38
  Speaker 1: list of the advocacy stuff like the DC projects that
• 50:42
  Speaker 1: we have to push the Joe Biden's Women's Health Initiative
• 50:46
  Speaker 1: and closing the gender gap. All of that stuff is
• 50:50
  Speaker 1: on the doctor Stacey Simm's website. Just trying to be
• 50:54
  Speaker 1: transparent with all the stuff that I'm doing to improve
• 50:57
  Speaker 1: the information that gets pushed out.
• 50:59
  Speaker 2: And that's doctor st c Simms dot com and it's
• 51:03
  Speaker 2: Stacy without an E.
• 51:04
  Speaker 1: Correct Sims without two ms.
• 51:07
  Speaker 2: Okay, so S T I C Y s I M
• 51:11
  Speaker 2: S one M. Yeah, very cool Stacy Simms with with
• 51:17
  Speaker 2: NOE and one M. This has been freaking awesome. Thank
• 51:21
  Speaker 2: you for your time and your expertise, and keep doing
• 51:24
  Speaker 2: your ship and I look forward to collaborating with you
• 51:27
  Speaker 2: a little bit with the mass Slab. It is exciting
• 51:29
  Speaker 2: that you're over there at Auckland just next door. Are
• 51:32
  Speaker 2: pretty close to Grant. Yeah.
• 51:34
  Speaker 1: Small world down here, small.
• 51:36
  Speaker 2: World, Yes, thank you.
• 51:38
  Speaker 1: Thanks