Latest / SOTA Personal Training Podcast / Get in Shape After 40

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Get in Shape After 40 · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
0:10
I'm Coach Shawn here with Coach Phil What's up, Phil?
0:12
What's up, gang? How we doing?
0:14
All right, well, in this one, we're going to tell you how to
0:16
get in shape after 40 and how it changes.
0:19
What's different about trying to get in shape after 40 than
0:21
before 40? OK, obviously this is one that a
0:24
lot of people, you know, if if you're over 40, you feel it,
0:27
right? Things just get harder.
0:29
Things are more painful, the metabolism seems slower.
0:33
You can't burn the stubborn body fat.
0:35
You just wake up, you don't like it.
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It's all the things, right? It's all the things compounded
0:39
together. OK, so in this episode, we're
0:41
going to share our experience in working with lots of clients
0:44
over the age of 40, some of whom have had great success in, you
0:48
know, getting into good shape after 40.
0:51
And, and by the way, like getting into shape means
0:53
everything. Yes, it means trimming up
0:55
somebody fat. Yes, it means staying strong,
0:57
building some muscle. It means alleviating aches and
1:00
pains. It means more mobility.
1:02
It means, you know, you can climb up mountains with your
1:05
grandkids, whatever the heck, right?
1:07
Like all the things, you know? So yeah, that's what we're going
1:11
to talk about in this episode. Yeah, well, I'm going to do my
1:15
best. Here's what I want you guys to
1:16
take away from this. Once you understand what what
1:19
hormones actually do, that is one of the biggest shifts that
1:23
people see when they turn, well, 3540, definitely by 45 or 50,
1:27
things feel different. A lot of that has to do with
1:29
hormones. So I'm going to talk through how
1:32
that impacts health and fitness, how modern life disrupts them,
1:37
what we can realistically control, and then how to, you
1:41
know, get healthy, change your body composition A favorable
1:44
way, have good health markers when you go to the doctor, have
1:48
more energy, better sleep. A lot of this is rooted in, in
1:51
that hormone piece 'cause it didn't change.
1:55
The most frustrating thing is people are like, I've been doing
1:57
the same thing that worked every decade of life and all of a
2:00
sudden I'm going backwards. How frustrating.
2:04
So there's, there's a lot to it. We're going to try to simplify
2:08
it for you guys as much as we can.
2:11
Yeah. Anything else before we kind of
2:13
jump into the material? I think the part about how
2:17
modern life, modern daily life, messes with your hormones is
2:21
where I'm going to go on a really good rant, so wait for
2:23
that. Anyway, yeah, I know that's
2:25
that's where you shine and it is a huge factor, huge factor.
2:32
Here's the key framing point I want to start with you guys is
2:35
life and the hormone shifts that happen.
2:38
It's tied to lifestyle more than anything.
2:40
They're almost all preventable, as you'll, you'll soon learn.
2:44
But the hormones are not like magic.
2:47
A lot of people when they're, especially women, when they're
2:49
perimenopausal, menopausal, they're like, my hormones are
2:52
just screwing me. I don't exactly know why, but
2:54
everything's different. It sucks and I'm so frustrated.
2:56
I'm not sleeping. It's it's horrible.
2:59
But hormones are not, they're not magic.
3:02
They don't magically work in, in ways we don't understand, but
3:05
they're messengers. So they, they tell the body
3:08
whether or not we're going to store calories or burn energy,
3:12
if we're going to build muscle or break it down when we feel
3:15
alert or exhausted, hungry or satisfied.
3:19
And also huge components in our recovery.
3:22
So these things tend to work in the background.
3:24
It's like AI don't know. It's like a Slack notification
3:27
to your organs and they do things without you feeling it.
3:32
You like that one? No, no, hold on, hold on.
3:34
All right, I got the guys who are new listeners.
3:36
Phil does lots of metaphors in these episodes.
3:38
OK, He gets 3 metaphors per episode.
3:40
I'm giving that one. Like AC minus the first one.
3:42
You can't bring in Slack, that stupid messaging service that we
3:46
have to use like guys. No, no, no, I'm getting I'm
3:49
using my first rant. I'm sorry.
3:50
I'm sorry if you came here to hear about hormones and about
3:52
how to get in shape after 40. I need a minute to go on a rant.
3:55
Let's talk about it. 'Cause Phil talks about Slack
3:58
here. OK, so Slack is that ridiculous
3:59
messaging service that all lots of these corporate companies use
4:02
or whatever. You know, we're like a very
4:04
small gym with like 8 employees or whatever.
4:06
We got this frickin Slack messages that we have to do
4:09
every day. That doesn't even really work
4:11
very well on my phone. You know, like it was a desktop,
4:13
it'd be one thing, but like I tried to set the notifications
4:16
Phil and it it's like doesn't work for me to get the correct
4:18
notifications that I need to see what that is.
4:21
What is it? Is it me being dumb?
4:22
Is it an Android? What is it?
4:23
What is it? Smart.
4:24
No, it's what is it? It's your.
4:25
Phone. It's an Android.
4:26
It's not the Android, OK? It's that we have to use
4:29
freaking Slack like this is a corporate job.
4:31
I'm not into the Slack, OK? I don't like the Slack metaphor.
4:33
Let's move on with how to get in shape after 40.
4:35
Hormones are like software updates.
4:38
OK, now you're getting a little better.
4:40
Hormones are like. Hormones are like a thermostat
4:43
signal. How about that?
4:46
I mean it. It's not an entertaining
4:47
metaphor, but let's go on, are you?
4:49
Digging when I'm shovelling OK, all right, all right, I just
4:53
used all all my metaphors. But the point is they hormones
4:57
coordinate communication between all of our organs and what to
4:59
do. And so again, these are not
5:01
things you feel, but they're affected dramatically by what
5:04
you eat, how much you sleep and they like they feed each other
5:07
right. So they all these positive
5:08
feedback loops in their system, meaning we do one thing, it it
5:12
up regulates another process in our body.
5:14
And this can have favorable or less favorable results.
5:20
But most people think they're kind of isolated, just like a
5:22
blood work test. But we just we don't see them.
5:24
We only feel them, but we can't tell you know why.
5:28
So we wake up like, why am I elvison so tired?
5:31
Why does anything hurt? Why is my energy zapped?
5:34
A lot of it has to do with with those things as well as
5:37
lifestyle, but they are very correlated.
5:43
We we work with primarily adults 40 plus and this is something we
5:46
see on the floor all the time in one way or the other, at least
5:50
on the front end. Would you agree?
5:52
Oh, absolutely. Yeah, yeah, yeah.
5:53
Well, this probably the most common complaint.
5:55
I mean, I would, I feel like our typical client oftentimes is
5:57
that menopausal ish aged woman, you know what I mean?
6:01
Who's like, yeah, like you said, maybe this was relatively easy,
6:04
not easy, but like I could stay in shape when I was younger and
6:07
it just it's gotten too hard, you know, since I turned 404550
6:10
or whatever, right. And I think that like we're not
6:13
here to sugarcoat it and say that like we have a secret to
6:16
make this easy or something like that.
6:18
And you know, 'cause things, everything gets harder when
6:20
you're older than 3040, fifty, whatever.
6:22
But you know, kind of the same principles apply that that you
6:26
would give to a 30 year old working out to a 60 year old
6:30
basically for how to improve your strength, how to improve
6:32
your, your hormones and do as well as you can with the
6:34
situation right now. With that being said, like there
6:37
are tons of things I'm going to rant on in a little bit, but
6:40
there are tons of things, and I mean tons guys that you can do
6:43
in your daily life to, to improve, I would say your
6:47
hormonal health, even though I, you know, I can't like
6:51
scientifically back all of them, but just anecdotally, I can say
6:55
that they work and just to be stronger, feel better, more
6:58
energy, the whole 9 yards, right?
7:00
Like there's, there's tons of things like trust me when I tell
7:03
you, there are things that you're not thinking about yet
7:05
that you can do little changes you can make that will move the
7:08
needle. OK, so wait for the rant a
7:10
little later. Yeah, exactly.
7:12
Buckle your seats. There's two important points I
7:15
want to make. One of them is that when when we
7:19
feel like our metabolism is like wrecked, right?
7:22
Like my I have a slow metabolism.
7:25
All the research on your actual metabolic rate is that it
7:28
changes a fraction of a it changes by a fraction from the
7:33
moment it starts declining. It's very, very slight.
7:36
But what does change is our activity level with age.
7:40
We go to college like we're going out, we're partying, going
7:43
to school, walking to class, all this.
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And then people graduate and then they sit at a desk for 40
7:52
years and eat convenient food and they, they, they, they drink
7:58
a few diets every week and they don't exercise as often as maybe
8:00
they should. And that's what happens is we're
8:04
just not moving. And it starts around that same
8:06
time, 35. That's where a lot of people
8:08
when they get that, you know, premenopausal stage, it's that's
8:13
where all those things are coming into fruition.
8:15
It's just correlated a lot of times with these hormone changes
8:18
too. So we got both these things
8:19
going on, the lifestyle piece and the hormone piece.
8:21
That is why for most people it's so challenging because it's
8:25
happening all at once. But we blame one side of it, not
8:28
the other. And that's, that's kind of the
8:30
harsh reality that we want to share with you guys is a lot of
8:33
this stuff is all preventable through lifestyle, through the
8:37
things that we preach on here. But at the end, we have a kind
8:40
of a checklist. Here's your hormone health
8:42
checklist of things you can do but require some some activity,
8:47
even if it's inconvenient. Yes.
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And, and here's what I think I want to do is I want to take a
8:51
couple minutes to give like a brief summary of like, OK, the
8:54
the, the, the title, like you clicked on this because, you
8:57
know, maybe you're over 40, maybe you're not even yet, but
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you're like, I want to just don't want to be in shape either
9:00
way. Like how to get in shape over
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40? Like the, the kind of blueprint
9:04
that you need to follow to get or, or be in shape after 40 or
9:08
at any age or at any age still consists of the following, OK?
9:12
Like #1 you need to move your body like Phil was talking about
9:16
on a regular basis, on a day-to-day basis.
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So this might mean just, you know, going out and taking
9:21
walks. It might mean if you have, you
9:23
know, some sort of a job that involves some manual labor, just
9:26
being on your feet, then just don't go do your job, right?
9:28
Do your job. You probably all you need to
9:30
lift some heavy things every now and then, OK?
9:32
That's how we keep our muscles working, right?
9:34
Rather, this is a structured workout in a gym like we do here
9:37
or any, you know, anything that you do, you know, carrying
9:42
really heavy grocery bags, I guess, or you're just doing any
9:44
sort of manual work, like keep those muscles working.
9:46
OK, you need to do that. You need to eat not total crap
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for a diet, you know, defined as mostly foods with ingredients
9:55
that you can pronounce, not too much pure junk food.
9:59
Don't drink very many calories, whether that's alcohol, soda or
10:03
all the different, you know, cappuccino lattes that you get
10:06
at Starbucks that have. Yeah, yeah.
10:08
Have you heard that one? Before, not it.
10:10
Just kind of came out, it just seemed right, you know, but
10:13
they're full of crap, you know, So, so it's that and then you
10:17
got to try to get some decent sleep.
10:19
Really. Like that's the main blueprint.
10:20
And we could go way more into the weeds, but like, you still
10:22
need to follow some of those basic principles to be in in
10:26
good shape and in good health, you know?
10:29
Yeah, go ahead. No, the other, the other piece,
10:31
I was gonna say, 'cause we're gonna continue to bounce back
10:34
and forth between like, well, the hormone changes that affect
10:36
how you're feeling versus the lifestyle choices that are
10:39
affecting how you're feeling. But back to the hormone side is
10:43
we are, if you watch this when it comes out, we have our next
10:46
seminar scheduled for May 28th, and it's all about Women's
10:50
Health. The title is making menopause
10:52
makes sense. I believe so it's going to be
10:55
beneficial for men and women because you know, dudes, if you
10:59
got, if your wife is pre menopausal, menopausal, like
11:02
let's equip you with the knowledge of what's going on to
11:06
help her out because it's not, it's not fun.
11:10
We will do more. We'll do one on, I'll do a
11:13
presentation on like the testosterone side of things, but
11:16
we both have estrogen and testosterone in our system.
11:19
So it's going to be a very informative piece.
11:22
Our speaker is going to be phenomenal.
11:24
Her name's Sarah Larson, so she's going to be the headliner,
11:27
and I'm just there to crack some jokes.
11:29
I think but so sign the heck up. Wait, what day is it in?
11:32
Sorry, it's. May I think Thursday, May 20.
11:34
8th Thursday May 28th I think. Signs just I believe that's.
11:38
Correct. Today is Thursday the 7th, so
11:40
the 28th must be a Thursday. So we're going to go.
11:43
Three weeks, that sounds. Great.
11:44
Yep. And if that's the wrong date,
11:45
well, we blew it anyway. You'll get an e-mail with an
11:49
invite. OK.
11:50
Yep, Yep. Anyway, OK, so what's next on
11:52
our outline to talk about here? Well, I got the big players on
11:55
the hormonal side and then like further down we'll kind of shift
11:59
I think into the lifestyle oriented pieces so that they
12:02
both both work for you instead of against us.
12:06
So the big players, we're going to kind of jump through the main
12:12
ones kind of what they do quickly.
12:13
Not too much detail, but if you have more questions, these are
12:16
great questions for your doctor too.
12:18
Insulin is a huge player in all things health and body
12:22
composition. Insulin's a home that controls
12:25
blood sugar, helps get nutrients into your cells.
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It is the one that is most affected by sugar and like blood
12:32
glucose and things like that. Insulin resistance is something
12:37
that maybe some people have heard of, but that's essentially
12:41
what develops into pre diabetes and full blown diabetes.
12:44
That's when our body is basically we need to supplement
12:47
insulin to help make sure our blood sugar levels don't get too
12:51
high. Even if you're pre diabetic,
12:53
that's a that's a good time to jump into action.
12:56
So this before it kind of frames it like, well, if you're not
12:59
there yet, but you're on your way.
13:01
But if we are in a pre diabetic state, there's some work to be
13:04
done on the in the very near future so that doesn't go worse.
13:09
And it can get better through exercise, nutrition, sleep, all
13:14
that good stuff. But insulin is not bad.
13:17
It has a role just like any like medicine, there's a right dosage
13:22
of these things to work. So that's a big one as far as
13:28
improving insulin. You got to keep your body
13:30
moving. You got to build muscle.
13:32
The reason I put this in #1 is lean muscle is like a sponge
13:35
for, for glucose in our system. So when we have a big area of
13:39
sponge to help soak that in, it doesn't go into the other areas
13:43
of body. We don't want it to.
13:45
It stops circulating in our system and stores in our
13:47
muscles. So you can use it when you work
13:49
out and, and actually use that, that muscle.
13:52
That's the one of the biggest takeaways from insulin right
13:56
there. E protein, I mean, the rest of
13:59
them are kind of overlapping, right?
14:00
Get your sleep. These are all things that have
14:01
been shown to help insulin response. 2 is cortisol, the
14:06
stress hormone. Everyone kind of bounced that
14:09
word around. They're like, I'm high stress.
14:10
My cortisol must be high. Yeah.
14:15
Well, yeah, I just, I still feel like a lot of times when people
14:18
walk into this gym, I have to like, wipe the cortisol often
14:20
before we can start the session. You know what I mean, 'cause you
14:22
can like see it. Everybody comes in hot.
14:25
Not everybody, but like a lot of clients, especially in that like
14:27
5:00 PM time of day, you know, coming in just like right after
14:30
work and you're like driving here in the traffic, like trying
14:32
to get here. And these guys, it's OK if you
14:34
get here at 5O2, right? Like I, yeah, like I even have a
14:38
saying that my 5:00 PM small group starts at five O 4, you
14:41
know, 'cause it's very hard to get here right at 5, you know,
14:43
but like, it happens so often where like people just come in
14:46
hot and I can just, you know, it's been like a crazy day at
14:49
work or with kids or whatever. And they like, it was a battle
14:53
just to be able to get here. And it's like, OK, hold on, calm
14:56
down. Let's warm up.
14:57
We're, we're going to, we're going to do the workout, but
14:58
let's calm down. And then we'll do a nice little
15:00
slow pace, warm up for a couple minutes.
15:03
We got to calm you down first before we can get into a serious
15:06
workout here. You know, I could just like you
15:07
could just feel the cortisol on people sometimes, right?
15:11
I used to. Wrap up.
15:12
I used to wrap up some like the large group sessions back when
15:16
we were doing like 25 people in a session on like Saturdays and
15:19
stuff. And we do this hard workout,
15:21
this ridiculous, nasty finisher. And then we would we'd cool
15:25
down. I'd say, all right, I'd turn the
15:27
music like super low and say everyone just lay there on the
15:29
ground with your eyes closed and just breathe.
15:31
Yeah, this is going to be the hardest part of your workout.
15:34
Yeah, because nobody's, you know, nobody's used to it.
15:36
I don't know, I think we're like raised in the society to be like
15:39
just crave busyness all the time, just reactivity all.
15:43
The time. And even in here, this is when
15:46
you work out, you do raise your cortisol to a degree, but
15:49
cortisol is, is its role is to keep you alert and active to
15:53
help mobilize energy like that is its role.
15:56
It's supposed to be there. You don't want 0 cortisol, not
15:58
good. But again, how often are we
16:01
getting these cortisol releases? How long do they last?
16:04
You know, there's a lot to that. They're important for survival.
16:09
But with our society, we used to have these cortisol spikes when
16:13
you're in danger with all the stimulation, everything else.
16:16
We're getting these cues of I'm going to die when we're not
16:20
actually going to die throughout the day.
16:22
Oh, the work deadline. Yeah, Yeah, exactly.
16:26
That's yeah. That's what they always say.
16:27
Is that low level, like cortisol, just the low level
16:29
anxiety, 24 hours a day is worse for you than like high spikes of
16:33
it when the lion, hypothetically speaking, evolutionarily
16:36
speaking, is chasing after you, you know?
16:38
So, guys, the moral of the story here is that, like, it was
16:41
better to be a human being where you were getting chased by lions
16:43
for 10 minutes a day, but then the rest of the day was kind of
16:45
chill, you know? Yeah, you.
16:47
Just walk around, gather some fruit.
16:49
Exactly. Easy.
16:50
Yeah. Love it.
16:51
Sounds like a vacation to me. That is what we do to the
16:54
vacation now, by the way. By the way, this is going to be
16:57
like, contrary to what we're saying.
16:58
I know. Yeah, we do go on safari.
17:00
We go see lions on the vacation. That would scare the living shit
17:02
out of me, man. We have a client who just went
17:04
on safari and like, you know, apparently if you like lions, if
17:09
you are in the little Jeep Wrangler or whatever the heck it
17:12
is and you don't move, you can be like just sitting there, not
17:16
like inside like sitting on the back of one of these things like
17:18
with your little safari guide, right?
17:20
And you know, if you approach a line, you get within like 10
17:23
feet of a line, as long as you like, just sit there and don't
17:26
jump out or don't move a bunch, it's fine.
17:29
Apparently. Apparently.
17:30
But Can you imagine how bad you'd be shitting your pants?
17:34
Like yeah, if fight or fly would be like.
17:35
I gotta I gotta get out of. Here, No, like I'm, I'm just,
17:38
I'm, I'm sorry. I'm not down for safari.
17:39
No, like, I don't haven't ghost party.
17:41
Yeah, I, I don't know, like, that's tough, man.
17:43
Like respect. Like it's so cool.
17:45
Like it's super cool, but I just don't know if I'm getting within
17:48
10 feet of a line and then it's like the Jurassic Park thing
17:50
where there's like the kids see you if you don't move or
17:52
whatever. Exactly.
17:53
I don't know how I'm. Believing it, that scene scared
17:55
the. Shit out of.
17:56
The kid and I don't know if I want to live it in real life.
17:58
Yeah. Plus if I die because of like a
18:00
lion attack, I'm just going to be like, that's not how I
18:02
intended. To go out, No.
18:03
Yeah, yeah, yeah. You know, I want to be doing
18:05
something way cooler. No, I got eaten by a lion.
18:08
That's a big joke. Yeah, yeah, yeah, you.
18:10
Know what's happened? Like, yeah, it's it's, I've seen
18:13
videos all the time too where the lions do sniff around the
18:16
the car. And yeah, yeah, yeah, yeah, I
18:18
know. And then and then we're really
18:20
deviating, but this is worth it. So like, I don't know if animal
18:23
attacks are frequent in your Instagram feed, but they are
18:26
kind of in mind nowadays, animal attacks, right?
18:30
And sometimes there's animal attacks on other animals.
18:32
Other times it is animal attacks on humans.
18:34
Now the attacks on human ones, they're frequently AI generated
18:38
nowadays. But like some of them you're
18:41
like, I don't know about that one.
18:42
Like you need to really look into it to try to figure out if
18:44
it's AI generated or not. So anyway, I think part of it is
18:47
just like to deter me from safaris even more by giving me
18:51
this AI generated lion attacks. Human content, yes, but I don't
18:55
know man, Yeah. You're going to tie that in and
18:57
be like, just to deter me further, I don't want to raise
18:59
my. Cortisol too much, correct?
19:01
Optimize my hormones so I'm not. In the safari, this is it guys.
19:04
This is to tie it back into how to get in shape over 40.
19:07
You do not want to be watching animals eat human reels before
19:10
you go to bed at night. It's not good for your sleep,
19:13
OK? It's not good for your hormones,
19:15
and it's not good for your muscles and for your body fat
19:17
percentage. There you go.
19:20
Yeah, absolutely. We.
19:21
Brought it back in. I know, I know, I got something
19:23
to pull us out. I'm not going to do it though.
19:25
All right. So yeah, modern day stress, this
19:29
is like financial stress, parenting fatigue.
19:33
Screens in general, like everything on your phone is
19:35
pretty much not not great for you.
19:38
And this has been well documented in peer reviewed
19:40
research. Signs you might have
19:43
dysregulated cortisol, feeling wired but tired all the time,
19:48
like all the time. You can't get a handle on your
19:51
sleep no matter what you do. If we have a high amount of like
19:54
visceral fat, that is somewhat indicative that there might be
19:57
high stress because that does kind of influence how we store
20:01
body fat. I'd have to look more into the
20:03
exact research, but it's something that's that's come up
20:07
over and over. And then a few other ones like
20:10
OK. Fatigue, cravings, but that
20:14
that's too multifaceted to say. It's just from one thing.
20:18
It can affect your recovery though, and that's one of the
20:20
big, really big important pieces to tie into sleep as well as you
20:24
got to recover so that you can come back to the gym or anything
20:28
else in a good standing. 3rd is testosterone.
20:37
Testosterone, both men and women have it.
20:41
If you look at the research on testosterone in males over the
20:44
last couple decades, it has been plummeting.
20:48
It's, it's like there are, there are adolescents.
20:51
Well, you know, there are young men with the testosterone levels
20:55
of like an 80 year old. And that should not be the case.
20:59
Normal at 80, that's like that's age, that's normal.
21:02
You should have the most testosterone.
21:05
I believe it's right somewhere in our 20s, I believe.
21:07
I don't know the exact year, but yeah.
21:09
So that is activity like that is that is activity that is our
21:14
diet, that is this lifestyle of modern day living here in
21:17
America that is at work. That's the effect.
21:20
Now there's definitely, there's definitely a reason that people
21:23
should and and may want to consider taking testosterone
21:26
replacement therapy. It's becoming a little bit more
21:28
mainstream, less tabooey for our health.
21:31
But again, do we want to be the person that, you know, takes
21:35
medication not as a shortcut, but as a quick solution or
21:40
someone who wants to try to get it done a little differently,
21:43
even if it's more painful up front.
21:45
But we don't rely on that. Yeah, sort of thing.
21:47
And you may need it regardless. That's, that is a very real
21:50
possibility. But the the analogy of this,
21:52
here's the here's a metaphor. You're out, man.
21:55
That kind of person that's you're out.
21:57
No, you can do it, but you're down to two for.
21:59
The next so so so. OK, so you've got a rock in your
22:03
shoe, OK, it's the most annoying thing ever, right?
22:05
Are you the kind of person that will take your shoe off and
22:09
remove the rock, right? Or are you going to take
22:12
something to just help you forget about the rock in your
22:15
shoe? So you can What kind of drug are
22:18
you going to take to forget about the Rock You got?
22:20
Some you got some options, OK. Tell us.
22:22
More that's outside of my scope, Sean.
22:24
Sorry, no. But point being a lot of this
22:27
stuff is going to take some front end work.
22:29
We're talking about hormones and there's discussion about
22:31
medication to help with these things.
22:33
And then there's also the well, I got to change my lifestyle
22:35
too. Those are point being, I want
22:38
you guys to ask yourself that question is what is in my
22:40
wheelhouse right now. So there you go.
22:45
You didn't like that one? I'll give the rock in the shoe
22:47
metaphor AC all. Right, I'm working my way up.
22:50
Oh, geez. All right.
22:52
Someone appreciates my. I'm sure someone in the
22:55
audience. Someone out there love that one.
22:57
Someone will stumble across this episode 5 years from now and be
23:00
like, I really like that, That's great.
23:02
Well, every aspect of this is going to get AI shared at some
23:04
point, you know what I mean? They're going to chop off all
23:06
these episodes. I'm going to Chuck anyway.
23:08
Go on. OK.
23:10
But if you're middle age, it's not like, oh, time for
23:13
testosterone placement therapy or anything like that.
23:16
You can raise your testosterone by eating a good diet with like
23:19
healthy cholesterol, eggs, meat, things like this and lifting
23:22
weights. Lifting weights and and cutting
23:25
back or stopping the beer. That's when guys come in here.
23:29
It does seem a little unfair when they just like eat a little
23:31
more protein, lift weights and stop drinking.
23:34
Crazy stuff happens. As long as they pull those
23:37
levers consistently, Yeah. Yep, yeah, Yep.
23:42
That stop that. It's just that stop drinking
23:44
part, you know it's. I know.
23:48
Yeah, it really helps guys. I know you don't want to.
23:51
It's. Inconvenient.
23:53
But it really helps guys. Anyway, go on. #4 estrogen
23:57
progesterone. Women are not small men.
24:01
That's something kind of factor in here.
24:03
No, no. That sounded odd to me.
24:05
I'm sorry. OK.
24:05
No, no. Women are not small men.
24:07
That's more OK, But here's the body of evidence for the last
24:10
several decades up until recently, like Women's Health
24:13
has just been seen as you're just a smaller male, right?
24:16
And the hormone makeups are different.
24:19
It has, no, it has like there's not much research on Women's
24:25
Health training and there's been stuff coming out a lot lately
24:27
where it's like, no, women shouldn't do fasted cardio that
24:30
that is horrible for their cortisol with their, their
24:32
hormonal makeup. And there's all these things
24:35
that you can't say, you know, men and women, you do the same
24:38
thing just a little bit differently.
24:39
And there are some pretty fundamental shifts that need to
24:42
happen with nutrition and whatnot.
24:44
So I guess the opener was a little funny that, but but there
24:48
have to be some considerations there.
24:50
Now, hormonal fluctuations, they influence hunger recovery, body
24:56
temperature, all this stuff. And perimenopausal women and
25:01
menopausal women, This really leads to big changes in body
25:04
composition. You know, a lot of this kind of
25:07
a Dom abdominal fat and like, what is this?
25:09
I've never had this. What's going on?
25:11
Sleep disruption. That's a huge one, of course,
25:14
but there's a lot of fear mongering in I think the, the
25:18
fitness space, especially online, right?
25:20
But like they, they profit people profit off that
25:24
confusion. The point is, if you're doing a
25:29
lot of these same things, you're lifting weights, you're getting
25:31
your sleep, these things will also move in a favorable
25:33
direction. But it can be a lot when it all
25:36
happens at once too, because when you wake up and you feel
25:39
like bloated, you didn't sleep well, like the chance of going
25:43
to get a workout in are less too.
25:45
And that's the synergistic effect of these hormones at play
25:48
affecting the lifestyle, which then can affect our hormones
25:51
even further. So you know women you want to
25:55
avoid like the crazy intensive HIT cardio, specially fasted.
26:00
You actually need to lift heavier than men in order to get
26:03
the benefit of it. Hold on, I think that also maybe
26:06
needs to be rephrased. You said that women need to lift
26:09
heavier than men. Heavier, lower Rep ranges.
26:13
Heavier, lower Rep ranges, heavier as a percentage of their
26:15
Max. OK.
26:16
Yes, yes, yes. I mean, I'm all for it if they
26:19
can lift heavier than men. Let's.
26:21
No, they need to. Prioritize to help lift your
26:23
husband. Then you need to call him a
26:25
bitch. I most of them in the working
26:27
here, their husbands aren't yet they are.
26:28
Yeah. Yeah.
26:29
No, I know we got some women, they were stronger than their
26:31
husbands. I know, I know.
26:32
I'm just trying to be realistic here with literally.
26:35
No, not yeah, just they need to emphasize heavy lifting more
26:38
than men do in terms of where we allocate, like our time to
26:41
fitness. And all that.
26:42
That is interesting. Yeah.
26:43
Like because men, if we have the training for hypertrophy, we can
26:47
tolerate high Rep ranges, a lot of metabolic fatigue and women
26:51
benefit a lot more hormonally from heavier lifting.
26:55
Like like low reps like 258 Rep moves.
26:59
Not like the not all the marketing that's done for women
27:02
towards fitness, which is high reps get long, let you know
27:06
slender muscles get long and lean.
27:09
No, it's, it's wrong. It's flat out wrong and it's a
27:13
disservice to everybody to perpetuate that.
27:18
So yes, there's room for some of that, but that needs a shift.
27:22
And I think it has been most women who come in here before
27:25
even talk to them, they know they need a lift heavy, but just
27:28
you want to reduce or avoid a lot of the just extensive cardio
27:32
in that like kind of zone 3-4 cardio perpetually unless you
27:38
love running, that's different. But for exercise and for health,
27:42
lift heavy. Yeah, that's definitely on board
27:46
with that. Yeah, yeah.
27:48
The last one is leptin and grillin.
27:50
These are the hungry and satiety hormones.
27:54
Eat or don't eat. Sleep is a major one on this.
28:00
It's major, major player because if you don't sleep well, your
28:03
hunger hormones go up, so you're going to be starving and that
28:06
sets the tone for the day. You're stealing from my rant.
28:09
Oh, you can go on. Yeah.
28:10
Yeah. No, no, no.
28:11
Keep going. Keep going.
28:13
But yeah, sleep deprivation increases cravings, reduces
28:16
fullness signals, it's generally just increases calorie intake
28:21
because of those things like these are the hidden things
28:24
working behind the scenes that tell us you're hungry.
28:27
And we might not stop to be like, well, but have I eaten
28:30
enough today already for my goals or not?
28:32
Or that discussion never happens.
28:34
So we just eat more without thinking about it.
28:36
And because we're tired, we move less too.
28:38
So it's kind of a double edged sword.
28:40
It definitely makes ultra processed foods more rewarding
28:44
too. Yeah.
28:45
So we're, we're just a little bit weaker mentally when we
28:49
don't sleep well. Yep, that affects our.
28:52
Behavior correct? Correct.
28:53
Very much. Correct.
28:57
Yeah, this is where I want to officially do my rant because
29:00
you just LED right into it with some of that.
29:03
And essentially, this isn't this is an official rant that is
29:07
going to be about all of the things that you do on a
29:10
day-to-day basis that you don't realize are probably like, I
29:14
can't say with medical certainty, but are probably
29:17
negatively affecting your hormones and then leading to all
29:20
of these problems about can't get rid of the stubborn belly
29:22
fat, can't build any muscle. All the other issues that Phil
29:25
and I have been talking about in this episode, right?
29:28
So like, let's take a hypothetical day in the life of
29:33
you, dear listener, whoever you are right now, I know that,
29:37
like, OK, for everybody, it's going to be a little bit
29:39
different. So you might be like, well, I
29:41
don't go to Starbucks. I go to Caribou.
29:43
But like, work with me here, OK? So typical day in the life of a
29:47
busy adult. And this could be any age from
29:49
like 20 to 80 roughly. We'll call it a working adult,
29:52
maybe with kids in this situation, right?
29:54
So let's get started. OK?
29:56
You wake up. You wake up.
29:59
Let's call it 6:00 AM, right? Phil, help me out here.
30:01
What wakes you up? Well, What?
30:04
No. What?
30:05
All right, No, no, no, I didn't. You know, my alarm wakes me up.
30:08
All right, OK. All right.
30:09
Say we got Phil right here. We're.
30:11
No, we're going to pick apart Phil, guys, all right?
30:13
I'm going to pick apart Phil's hormones.
30:14
OK. I am our market.
30:16
All right, you are the yes, you are the target market.
30:18
OK, so Phil's alarm, your hypothetical alarm wakes you up,
30:22
right? Is that probably the best thing
30:23
for the body? No, probably.
30:26
No, it doesn't feel too awesome. No, probably not.
30:28
It's probably not good to have you be yanked out of your REM
30:31
sleep or whatever you're still in by this alarm that's going
30:33
prank, prank or whatever other sound you have.
30:35
OK, That's the first major cortisol spike.
30:38
Yeah. OK, what's that?
30:39
Yep. Now where where is your alarm?
30:41
Do you have a a wall alarm clock or is it on your PHONEP?
30:45
H no, it's, it's it's on. Yeah, yeah.
30:48
No, it's on. Your cellular.
30:50
PH1 Katie got like a standing one that we were using but the
30:54
but you threw it all the alarm caused issues.
30:55
So. The phone, Yes, phone on the on
30:59
the dresser. Yes.
31:00
OK, so you go to the dresser and the first thing you do is you
31:02
pick up your phone. Yep.
31:04
Got to see what's going on on Instagram.
31:06
Sean. Correct.
31:06
Correct. OK, now for you.
31:08
And for you, dear listener, it's probably not necessarily the
31:10
animals attacking humans reels, but something pops up into your
31:13
phone. OK, so you just got woke up by
31:16
an alarm, means you didn't get enough sleep already and your
31:18
cortisol spikes through the roof.
31:19
OK, naturally cortisol is supposed to spike in the morning
31:22
after we wake up, right? But this is like double, triple
31:24
spiking, and you're going to do a couple other moves to double
31:26
ripple spike it here in a minute.
31:27
OK, so you go on the phone. Your intention is to shut off
31:30
the alarm, right? You shut off the alarm and then
31:32
you do four other things on accident, right?
31:35
Because a few notifications pop up.
31:36
For some reason Google gave you some news about something that
31:39
you weren't interested in but like, Oh my.
31:40
God, but now you're. Scary.
31:41
You got a little interested and then you got a freaking work
31:43
related e-mail that popped up and you're like, oh, that's
31:46
really bad news. I don't have to deal with that.
31:47
Why did she say that? I don't want to freaking deal
31:49
with that today. God, today's going to suck.
31:51
So now you're in a bad mood. OK, so you stomp downstairs
31:54
after wasting 8 minutes looking at your phone.
31:55
OK, now you're a little bit. Late you're going a little bit
31:58
late so you're. Rushing.
31:59
Oh no, now I'm behind. Yep.
32:00
You're rushing a little bit. OK.
32:02
You consider getting a glass of water.
32:04
You do. You even drink a little bit of
32:05
water. So you're pretty smart.
32:06
You get a little bit of water first.
32:07
Maybe, maybe, maybe I'm being nice here, Right.
32:09
You get a little bit of water. OK, while you while you're
32:12
making coffee. OK, while you're making coffee,
32:14
which theoretically, now we're getting into the nerdy
32:16
biohacking rabbit, but theoretically we should be
32:19
delaying coffee probably at least 45 minutes.
32:21
That's what you say. That's what what they say,
32:23
right? You should be, you should be
32:25
starting your day with probably just more water than anything,
32:28
right? Probably more water, right?
32:29
OK, now you're going to try to be productive and you said
32:31
you're going to get a day off to a good start.
32:33
So you're going to, you actually decided I'm going to, I'm going
32:34
to get out and go for a quick run in the morning, right?
32:36
It's May in Minnesota. I'm going to go out and go on a
32:38
quick run. I'm going to get outside, right.
32:40
So good, you're doing a good job.
32:41
OK, You're running. I'm doing my fasted cardio,
32:43
right? My fasted cardio, I'm running,
32:44
OK, Doesn't matter if my cortisol is through through, I'm
32:46
going to run really hard. Now, you didn't stretch out
32:48
first. So your knee kind of feels like
32:50
crap and so does your low back. And that doesn't really
32:52
necessarily help anything about your fitness.
32:53
We could debate whether or not running is good for you,
32:55
whatever, But like you go out and run because you think it's
32:57
good for you and you were going to be productive and maybe you
32:59
just wasted 20 minutes. Maybe you didn't whatever.
33:01
But you did do something good by going outside and seeing the
33:04
natural light and see, this is the problem.
33:07
I, I would, I would say that this is actually one of the, the
33:09
worst problems that a lot of people have is that they don't
33:12
see the natural light of day until like afternoon, if ever,
33:16
you know what I mean? Because I'm one, I'm, I'm big
33:18
into the circadian rhythms, right?
33:21
Circadian rhythms. I mean, there's a massive impact
33:22
on our hormones. Now, admittedly, a lot of my
33:25
research on this is from random stuff I hear on the Internet,
33:29
right? But I believe most of it, so it
33:32
is what it is. OK, But anyway, so circadian
33:34
rhythms greatly, greatly impact our hormones, right?
33:37
And how do we reset our circadian rhythms daily by at
33:40
least at some point, ideally in the morning, going outside and
33:43
seeing the natural light. Like, OK, where is the sun?
33:45
What the heck time zone am I in? Where am I in the world?
33:47
Like don't sit in a dark room with a bright phone with blue
33:50
light in your face all day long or computers, right?
33:53
Because most people start their day and it's like you go onto
33:56
your phone and then you log into your work computer if you work
33:58
from home or even if you don't work from home.
34:00
And it's it's just like blue lights, no natural light of day,
34:04
cortisol, everything through the roof.
34:06
This is no good, right? But let's get back to the
34:08
hypothetical you that did a good job of going out for your little
34:11
jog in the morning. OK, so whenever you jog now you
34:13
don't have time to make breakfast before you go into
34:15
your hypothetical work or take your kids to school to whatever.
34:17
But you got to stop by Starbucks.
34:18
OK, You need a little more coffee.
34:20
OK, so you go to Starbucks, you get the coffee.
34:22
What do you get at Starbucks, Phil?
34:24
I don't. Go to Starbucks.
34:26
Phil What is hypothetical? What is hypothetically?
34:30
You get at Starbucks and, well, Phil wants a little sweet treat.
34:32
Correct. There it is there it is sweet
34:35
treat 'cause I know some of you guys do this OK you go to
34:37
Starbucks and you're going to get a coffee.
34:39
You might even get like a protein latte or something do.
34:42
They. Have, oh, they absolutely have
34:44
it. Yeah, they absolutely have
34:45
protein lattes. Now, the problem is I and like
34:48
if you're going to go to Starbucks, I don't, I'm not
34:50
going to hate on the protein lattes 'cause it's like, hey,
34:52
yes, you're putting a bunch of bull crap into your body, but
34:54
there's some protein too, OK, Now, if you're, if you're,
34:57
you're just getting like a coffee, whether this is from
34:59
home or Starbucks and you're putting like some Creamer in it
35:02
and some sugar or whatever the heck.
35:04
Like now you're really losing OK 'cause now you're starting your
35:07
day with sugar or alien artificial crap, whatever is in
35:11
the Creamer, you know, so you're starting, it's no good.
35:14
It's absolutely no good. There's two creamers out here in
35:16
this little fridge right here. I know that's no good.
35:17
OK, there's nothing good in the Creamer.
35:19
OK, so you're starting your day with not enough water, an alarm
35:22
clock that blows up on your face, and then sugar slash
35:25
artificial junk in your. Crap, right?
35:27
Processed. Processed junk.
35:29
Ultra processed foods? Yes, and tons of sugar.
35:31
Correct. And you're in Starbucks and they
35:33
have the little croissants at the front and you're like, I
35:35
probably shouldn't, but I went for the run so I can probably
35:37
deserve a croissant. Who the heck said that because
35:40
you went on a three mile or 1 1/2 mile little jog that you
35:43
need a croissant and a croissant would be good for your body?
35:46
Nobody. But it was it was there.
35:48
It was exactly it was there. Starbucks, this is a giant
35:51
corporation. They know how to get you to
35:54
spend money and it's like your decision wasn't even.
35:57
Correct. They made the decision for you.
36:00
You get a croissant, which you of course deserved because you
36:03
just ran for 17 minutes or something like that.
36:05
OK, so now you spiked your insulin first thing right off
36:08
the bat as well, right? So OK, there you go.
36:11
You just did very little protein, a bunch of sugar in
36:14
addition to the cortisol spike. We got like the blood sugars
36:16
going like way high to start the day.
36:18
We're definitely not in a good start to try to get enough
36:20
protein to maintain or build muscle mass.
36:22
But now we go about our day, OK, right.
36:24
So we go through the next three hours, go to work, take the kids
36:27
school, whatever the heck you do, right?
36:28
Work, of course, sucks and you're swamped and whatever.
36:31
And this is America, so it's like high crazy capitalism.
36:33
Everybody's busy, let's get stuff done.
36:34
Let's go, let's go, let's go. Cortisol, right?
36:36
So then lunch comes around and you got a 15 minute window to
36:39
get your lunch. OK, So what do you do?
36:41
You run down a little cafeteria, you get what looks like a
36:43
hypothetically healthy little sandwich, right?
36:45
It's got a bunch of nitrates and nitrites in it, like a little
36:47
Turkey sandwich or something like that.
36:49
Couple slices of Turkey. Yeah, yeah, like a couple slices
36:51
of Turkey. It's like, it's like 12 grams of
36:53
protein and 14 grams of cancer or something like that with the
36:56
nitrates and the nitrites. Anyway.
36:58
Yeah, if you're lucky. Yeah, Yeah, Yeah.
36:59
Anyway, like, guys, like, meats in general, good for your
37:03
health, like the processed meats that come in all the little
37:05
sandwiches and stuff that we eat, probably not very good for
37:08
your health. OK Anyway, I'm ranting on the
37:10
nitrates and nitrates, but that stuff's not any good.
37:12
In addition, you had 15 minutes. Your boss actually only gave you
37:15
11 minutes. So you slam it down your face.
37:16
OK. You didn't chew your food,
37:17
right? You don't chew your food, so you
37:19
don't digest your food properly. It wasn't that healthy of food
37:21
to begin with. OK, whatever.
37:22
And of course you put like. It's a good thing, man.
37:25
You didn't digest the unhealthy food properly, OK And of course
37:29
you slapped like 200 calories worth of mayonnaise on it just
37:31
for the heck of it. OK.
37:32
Because it was kind of dry. Yeah.
37:33
Yeah, It was kind of dry, right. It was never a good sandwich.
37:35
Exactly. Yeah, yeah, yeah.
37:37
Sandwiches, salad, same thing. A lot of these times I see
37:39
people eating salads, right, And it's going to.
37:41
It's like, OK, I got a salad with like some chicken and then
37:43
some like some romaine lettuce or something like that, right.
37:46
And then like the dressings alone are like 500 calories that
37:48
get put in there. The.
37:50
Lettuce is like iceberg lettuce or something.
37:52
Which like doesn't even really add any.
37:55
Yeah, it's like, I don't know. It's you guys see how this all
37:59
starts so much earlier than we than we think right?
38:03
It starts the well, you could argue it starts the night
38:07
before, but. It all starts, well, it starts
38:10
the night before and it starts the morning over.
38:12
It's all a cycle. This is what I'm getting at.
38:13
Because every day then leads into the next.
38:15
So then you OK, you get done with the rest of the work day.
38:17
Now you're really stressed by the end of the day.
38:18
Take your kids to their sports games or whatever.
38:20
One of your kids probably got a sporting event that has a
38:22
practice till like 10:00 because heaven forbid we could end a
38:25
kids sporting practice by 8:00 or 8:30 PM, right?
38:27
They go till 10 a lot of times, right?
38:29
Whatever. OK, you kind of like didn't
38:31
really have time for dinner in there.
38:32
So then like you guys all get home at like 10:30.
38:34
Maybe most people probably do better than this, but let's run
38:37
with the hypothetical. Like, really?
38:38
Late dinner, like hypothetical fill, is struggling.
38:40
Exactly. Yes, hypothetical fill is
38:42
struggling, right. But like, regardless of whether
38:44
the dinner was at 7:30 or 10:30, like much better at 7:30 than at
38:48
10:30. But the point is you're just
38:50
like by that point you're like ravished because you've had like
38:53
your little croissant coffee and then like 3/4 of your mayonnaise
38:56
sandwich for lunch. So you didn't get any like
38:58
actual good food to fill you up during the day?
39:00
Not much nutrient density. Not much nutrients at all,
39:02
right? So then you go for all the
39:03
things you maybe shouldn't eat for dinner.
39:05
Like, yeah, sure, there's like some protein in your dinner and
39:08
maybe a vegetable to blur fruit, but then there's just like a
39:10
whole bunch of like, extra carbs to go with it, right?
39:13
So then you just heat this massive meal.
39:15
And realistically, you probably don't go take a walk after your
39:18
meal. Like a walk after the meal would
39:20
really help just to keep the body, you know, to keep the body
39:24
moving. And then it supposedly really is
39:26
good for the insulin levels. If you just like, it could be
39:29
like a 5 or 10 minute walk. But instead you chose to plop
39:31
there on the couch and binge watch two more episodes of the
39:34
new show that you watch. OK, two more episodes.
39:36
OK, that's light. That's exactly, exactly Phil.
39:39
Just two. That's what's up, right?
39:41
I got. Time, yes, it's only it's only
39:43
1130. It's only 1130 and because of
39:46
the fact that you don't have to wake up till 6 and in this 4
39:48
hour work, no not the four hour work week, I ruined my rant.
39:51
Which book was I thinking of? Some book out there that talks
39:53
about how adults only really need 6 hours of sleep.
39:56
You're like well heck, my alarm ain't going off till 6.
39:59
Like I can go ahead and stay up till midnight and watch another
40:01
half of an episode. Of misinformation.
40:04
You need more than that. OK, so you're binge watching
40:07
your show because you're like the kids finally went to bed.
40:09
OK, so finally I get 45 minutes to myself from me and my spouse
40:13
or whatever. OK, finally, yes, obviously we
40:16
have to watch a show. OK And then when you watch a
40:18
show, you probably eat a little bit extra of something that you
40:23
weren't supposed to eat right before bed or just a little
40:27
something. OK.
40:28
Now there's like by this point, there's like five additional bad
40:32
for your hormones, things that are happening.
40:33
OK, I know you're not wearing blue light blocking glasses, so
40:36
the blue lights on the screen are screwing up your melatonin
40:39
in your. You don't even.
40:39
Yeah. I got a pair on Amazon.
40:41
Phil, they are. Yeah.
40:41
Phil got a $7.00 pair that doesn't actually work from
40:45
Amazon for 7/2. For seven, it's like a little
40:47
350 pair of blue light blocking glasses.
40:49
That's a placebo, right? That's right anyway.
40:51
And he doesn't know where they are, right?
40:53
So there's more blue light from the TV that's coming into your
40:55
eyes. Feels like getting he's getting
40:56
uncomfortable in his chair. Right.
40:57
No, he's realizing actually getting more comfortable.
41:00
OK, he's getting more coming. He looks like he's getting a
41:02
little squeamish over there. He's like, Sean, you are picking
41:04
apart my life right now. No, I don't watch TV before bed
41:06
at all actually. OK, well, very good.
41:09
You don't. Katie does a little bit.
41:10
I was gonna say, what are you doing?
41:11
What? Do you get some new show?
41:12
Are you are you off electronics? Yeah, but usually, yeah, lately
41:17
I've been, lately I've been making circuit boards.
41:20
It's a long story, won't get into but.
41:22
Circuit boards. That sounds like like
41:24
electronics, but in a different way.
41:25
I'm not putting. Yeah, it's different.
41:27
That's very different. Making a a laser maze thing for
41:30
my kids. Yeah, it's pretty dope, but it's
41:33
not actually looking at a screen.
41:36
I'm actually using the white. Podcast to like how to make a
41:39
laser maze. Oh, no, no, because it's no one
41:42
wants to do it. It's it's tough anyway, But no,
41:45
I'm usually trying to just quiet my brain a little bit because
41:49
because I I know real film, though, is like I know what's
41:53
going to set me up for for better sleep and it's not
41:55
watching some hospital ER room show and the little girl like
42:01
God, she drowned the pool and like, is she going to make it?
42:03
Like I don't need that. I have real children to worry
42:06
about. Correct.
42:07
That's just my opinion. Yeah, so.
42:10
But now everyone does that. You do.
42:11
Pretty good laser or circuit boards?
42:13
That's a pretty good way guys. This is the key.
42:16
Make a make a circuit board laser before get into.
42:19
Electronics. Make a circuit board laser.
42:22
And no one will care. He will lose friends, but OK,
42:28
And then what else? What else happens?
42:30
Anything. Else well, OK, then the point is
42:32
it's like we watch TV right up to the point where you go to
42:34
bed, which means your melatonin's getting all screwed
42:36
up, right? Because the blue lights or any
42:38
light that comes that's a non natural light or like a non
42:40
candlelight is screwing that up. So then it means you're not
42:43
going to be able to get into a deep sleep as fast, right?
42:45
You don't get into a deep sleep as fast.
42:47
You're not going to be able to build as much muscle.
42:49
Probably all the hormones related to, you know, reducing
42:52
body fat are also going to be struggling, right?
42:54
So you're not going to get into as much deep sleep very quickly,
42:56
right? And when you finally do get into
42:58
a deep sleep, boom, that alarm is going to smack you up at 6:00
43:01
again. And then we restart the cycle
43:03
and now you're triple pounding caffeine the next day, right?
43:06
You were doing just two cups a day for the first year or two of
43:09
this, maybe first month or two, I don't know.
43:11
But then also I'm like, well, I need like 3 or I need like a
43:13
double shot, double shot every time.
43:15
OK, so now you're doing six 700 milligrams caffeine every day,
43:18
which is more than the recommended limit.
43:20
Now your cortisol is way through the roof, right?
43:22
And by the way, that's just the coffee caffeine.
43:24
Do you drink any soda? Do you ever?
43:26
You know what I mean? Like there's caffeine and other
43:27
stuff too, right? So it's just like you're doing
43:30
more caffeine and you're doing up until like 5-6 PM.
43:32
That way you can still come to the gym and apparently do your
43:34
workout with me at 5:00 or 6:00 PM here.
43:36
That way you got the energy for that.
43:37
And then it's like, you get what I mean?
43:39
It's like this whole cycle. It's this whole day by day by
43:42
day cycle. So like, in the modern world,
43:45
you have to try to find ways to start winning along this cycle,
43:50
right? Like, it's a vicious cycle of
43:53
trying. This is, you know, male, female,
43:55
regardless of age. Sure.
43:56
Does it get harder when you get older?
43:57
Yeah. But it's like we all need to
43:59
find a way to fight against this modern lifestyle that is really
44:03
bad for our hormonal health and our overall health.
44:07
Because like I, I could even get into the some of the slightly
44:09
more controversial stuff about just like, you know, constant
44:12
exposure to Wi-Fi and cell phone signals, the constant noise of
44:16
just, there's always something clicking at you.
44:19
Like we could go into all this too.
44:20
Like it all plays a factor, right?
44:22
So it's like it's really a fight to get out of this.
44:26
But what I can tell everybody is kind of like late 2021,
44:31
especially 2022 was when I really started getting into
44:36
trying to win in this cycle. Like that's when I got into the
44:40
best shape of my life, when I started going outside to see the
44:44
sunrise every morning. I'm not going to say I didn't
44:46
even look at my phone before I went out there, but like, go
44:50
outside, take a couple deep breaths, start the day with some
44:54
water, right? Obviously eat some high protein
44:56
meals, you know, just put away the freaking phone by 9:00 or
45:01
9:30 PM, right? And I use blue light blocking
45:04
glasses at night too. But like, just get off that
45:07
stupid thing. Like that's maybe the number one
45:09
habit. Just get off the phone late at
45:11
night, get off the phone late at night.
45:14
Like even TV is better than being on the phone.
45:17
You know it's not as bad. Yeah, yeah, because at least
45:19
there's like an end to the show. There's like at least periods of
45:22
like one more or not, but the phone is like real, real, real
45:27
animal tech real real bad e-mail real.
45:30
Yes, 100%, yeah. That's something we all know.
45:35
We all, we're like, oh, we shouldn't have done that.
45:37
Yep, you still do it. We do.
45:40
We do. Let's.
45:43
Finish. No, here's what I want to do so
45:46
that you guys do have like a playbook for this, right is what
45:49
are, what's the, what's the hormone health checklist?
45:54
Oh boy. Here are 10 things that are none
45:58
of them. Yeah, they're, they're pretty
45:59
quick and pretty basic. OK, here are the big rocks.
46:02
OK, Strengthen consistently 2 to three days a week total body.
46:06
Work pretty hard. Don't gas yourself too much.
46:09
Have some fun. Number two.
46:11
Walk daily outside. Yep, preferably in the morning.
46:15
Yep #3 prioritize sleep, don't drink too much before bed, don't
46:19
eat too much before bed so you can actually get good sleep and
46:22
set the tone for the next day and get it started on the right
46:25
foot #4 eating a protein OK between 100 and 150 grams per
46:31
day somewhere in there. Number 5, manage your stress.
46:34
Slow down once in a while just wherever you can.
46:41
If that just means doing some box breathing in your car after
46:45
before work, wherever at your desk right now, do it.
46:50
Number six, reduce or eliminate ultra processed food dependence.
46:55
So plan as much as you can so you're not reliant on the quick
47:00
things that are designed to, they don't have any protein,
47:03
they're just designed to sell you on things.
47:06
All right #7 limit, reduce, eliminate alcohol #8 maintain
47:16
healthy body composition. If you do the other things on
47:18
the list, that's going. To happen #8 eventually.
47:21
Yeah #9 double down on muscle building after 40 for sure and
47:27
more so every decade of life. Yep, 9 or sorry that was 910 to
47:34
have some metrics get lab work done.
47:37
Look at lean muscle, you know amounts.
47:41
Track resistance training to make sure that you're actually
47:44
doing enough to reverse or at least reduce the lean muscle
47:48
mass that starts at 30 and compounds into the menopausal
47:53
stage of life, into our 50s, into our 60s and beyond.
47:57
If you can do the yeah, the first seven, the last three
48:01
really aren't something you have to think about.
48:04
But those first 7 is really, I think what we reiterated a lot,
48:08
but for different reasons. This is this is the list.
48:13
So I think that's that's best we can do tonight.
48:19
So how does this start right? What's the easiest?
48:22
Thing, put your damn phone away. That's how it starts.
48:24
Right. If you're listening to the
48:26
podcast on your phone, I guess you can finish it, but then put
48:28
it down. But really, that's one second
48:32
one. You could just go outside right
48:34
now and get some sun right now. I think the third most impactful
48:38
one would be just go to bed, set, set a a time that you're
48:42
going to go to bed and have a absolute no, no second chance,
48:48
no TV. Just cut off the screens and be
48:51
in bed sleeping at this time. You have to do it.
48:55
It might be inconvenient. You might want to do other
48:56
stuff. You might want some time for
48:58
yourself. I get it, But get to bed.
49:01
That is probably the most impactful thing for tomorrow
49:03
that you can do to wake up and get out of this cycle of
49:08
necessity for things that are probably impacting your, your,
49:12
your hormones and your health overall.
49:16
Yeah, I think that's how I want to end that at least on like a
49:20
positive frame, like just let's get to work.
49:22
Let's do it. Let's do it just like we said
49:24
last week. Now that's good enough for me.
49:27
Yeah, I think it's good. Thanks for listening again,
49:28
guys. Check out the seminar we got
49:29
coming up. Thursday the 28th.
49:32
Thursday the 28th. Menopause.
49:34
Making menopause makes sense, OK.
49:35
That's right. Absolutely.
49:36
Thank you for listening guys, and we'll see you on.
49:40
The next one.