Latest / The Iconic Midlife with Roxy Manning / Game Episode: Heart Health… or Heart Nope? | Red Wine, Steps & Midlife Myths with Dr. Suzanne Steinbaum

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Game Episode: Heart Health… or Heart Nope? | Red Wine, Steps & Midlife Myths with Dr. Suzanne Steinbaum · The Iconic Midlife with Roxy Manning

• 0:00
  Cutting
• 0:00
  carbs
• 0:00
  to
• 0:00
  lower
• 0:01
  blood
• 0:01
  pressure,
• 0:02
  complex
• 0:03
  carbohydrates.
• 0:04
  Super
• 0:04
  fabulous
• 0:05
  for
• 0:05
  you.
• 0:05
  What
• 0:06
  I
• 0:06
  believe
• 0:06
  in
• 0:06
  is
• 0:06
  the
• 0:06
  Mediterranean
• 0:07
  diet
• 0:08
  that
• 0:09
  has
• 0:09
  consistently
• 0:10
  shown
• 0:10
  to
• 0:11
  decrease
• 0:11
  cardiovascular
• 0:12
  risk.
• 0:12
  We
• 0:13
  can
• 0:13
  still
• 0:13
  get
• 0:13
  a
• 0:13
  lot
• 0:13
  of
• 0:13
  the
• 0:14
  protein
• 0:14
  from
• 0:14
  that
• 0:15
  kind
• 0:15
  of
• 0:15
  a
• 0:15
  diet.
• 0:16
  Yes.
• 0:16
  HRTs
• 0:17
  in
• 0:17
  your
• 0:17
  40s.
• 0:18
  HR2
• 0:19
  happens
• 0:20
  after
• 0:20
  you're
• 0:21
  done
• 0:21
  menstruating,
• 0:22
  but
• 0:22
  not
• 0:22
  if
• 0:22
  you're
• 0:22
  menstruating.
• 0:23
  It's
• 0:23
  a
• 0:23
  different.
• 0:23
  The
• 0:24
  high
• 0:24
  intensity
• 0:25
  interval
• 0:25
  training
• 0:26
  part.
• 0:26
  Healthy.
• 0:26
  You
• 0:27
  don't
• 0:27
  need
• 0:27
  that
• 0:27
  high
• 0:28
  intensity
• 0:28
  until
• 0:29
  you
• 0:29
  actually
• 0:30
  get
• 0:30
  into
• 0:30
  really
• 0:31
  good
• 0:31
  shape.
• 0:32
  Then
• 0:32
  that
• 0:33
  high
• 0:33
  intensity
• 0:33
  brings
• 0:34
  you
• 0:34
  to
• 0:34
  the
• 0:34
  next
• 0:34
  level.
• 0:35
  Just
• 0:35
  focus
• 0:36
  on
• 0:36
  that
• 0:36
  moderate
• 0:37
  intensity.
• 0:38
  Make
• 0:38
  choices
• 0:39
  that
• 0:39
  are
• 0:39
  really
• 0:40
  gonna
• 0:40
  help
• 0:40
  you
• 0:40
  live
• 0:41
  the
• 0:41
  most
• 0:41
  vital,
• 0:42
  healthy
• 0:42
  life
• 0:42
  you
• 0:43
  can
• 0:44
  for
• 0:44
  as
• 0:44
  long
• 0:44
  as
• 0:45
  you
• 0:45
  can.
• 0:51
  So
• 0:51
  this
• 0:52
  game
• 0:52
  is
• 0:52
  called
• 0:53
  Heart
• 0:53
  smart
• 0:54
  or
• 0:54
  Heart
• 0:55
  Nope.
• 0:56
  So
• 0:56
  heart
• 0:56
  Smart
• 0:57
  is
• 0:57
  you
• 0:57
  support
• 0:58
  it.
• 0:58
  Heart
• 0:59
  nope
• 0:59
  is
• 0:59
  it's
• 0:59
  a
• 1:00
  myth
• 1:00
  or
• 1:00
  a
• 1:00
  waste
• 1:00
  of
• 1:01
  time
• 1:01
  or
• 1:01
  possibly
• 1:02
  even
• 1:02
  bad
• 1:02
  for
• 1:03
  you.
• 1:03
  Okay.
• 1:04
  Okay.
• 1:04
  The
• 1:05
  first
• 1:05
  one
• 1:05
  is
• 1:06
  taking
• 1:06
  10,000
• 1:07
  steps
• 1:08
  a
• 1:08
  day.
• 1:09
  I
• 1:09
  mean,
• 1:10
  heart
• 1:10
  smart,
• 1:11
  but,
• 1:12
  yeah,
• 1:13
  good,
• 1:14
  do
• 1:14
  it.
• 1:14
  10,000
• 1:15
  is
• 1:15
  the
• 1:15
  number
• 1:15
  we
• 1:16
  should
• 1:16
  hit.
• 1:17
  I
• 1:17
  mean,
• 1:17
  there's
• 1:17
  some
• 1:17
  controversy
• 1:18
  around
• 1:18
  it.
• 1:20
  But
• 1:20
  I
• 1:20
  would
• 1:20
  tell
• 1:21
  you,
• 1:21
  you
• 1:21
  know,
• 1:21
  this
• 1:21
  is
• 1:22
  from
• 1:22
  a
• 1:22
  really
• 1:22
  long
• 1:22
  time
• 1:23
  ago,
• 1:23
  and
• 1:24
  that's
• 1:24
  kind
• 1:24
  of
• 1:24
  what
• 1:25
  we're
• 1:25
  saying
• 1:25
  is
• 1:26
  where
• 1:26
  our
• 1:27
  target
• 1:28
  might
• 1:29
  be
• 1:29
  a
• 1:29
  little
• 1:29
  less
• 1:29
  than
• 1:30
  that.
• 1:32
  I'm
• 1:32
  going
• 1:32
  to
• 1:32
  tell
• 1:33
  you
• 1:33
  this.
• 1:33
  The
• 1:34
  more
• 1:34
  you
• 1:34
  move,
• 1:34
  the
• 1:35
  better
• 1:35
  it
• 1:35
  is.
• 1:36
  And
• 1:37
  if
• 1:37
  we
• 1:37
  say
• 1:38
  10,000
• 1:38
  and
• 1:38
  we
• 1:38
  hit
• 1:39
  8,
• 1:39
  awesome.
• 1:40
  If
• 1:40
  we
• 1:40
  say
• 1:40
  8
• 1:41
  and
• 1:41
  we
• 1:41
  hit
• 1:41
  5.
• 1:42
  Nope.
• 1:43
  So
• 1:45
  hold
• 1:45
  the
• 1:45
  bar
• 1:46
  higher.
• 1:46
  Right,
• 1:46
  Right.
• 1:47
  You
• 1:48
  want
• 1:48
  to
• 1:48
  get
• 1:48
  above
• 1:48
  the.
• 1:52
  Okay,
• 1:53
  good
• 1:53
  to
• 1:53
  know.
• 1:53
  Okay.
• 1:54
  Red
• 1:55
  wine
• 1:55
  for
• 1:55
  heart
• 1:56
  health.
• 1:57
  Yeah,
• 1:57
  that's
• 1:58
  a.
• 1:58
  You
• 1:58
  know,
• 1:58
  listen,
• 1:59
  I.
• 1:59
  I
• 2:00
  live
• 2:00
  in
• 2:00
  New
• 2:00
  York.
• 2:01
  When
• 2:01
  you
• 2:02
  ask
• 2:02
  people
• 2:02
  if
• 2:02
  they
• 2:03
  drink
• 2:03
  in
• 2:04
  New
• 2:04
  York,
• 2:04
  they're
• 2:05
  like,
• 2:05
  no,
• 2:05
  just
• 2:05
  a
• 2:05
  bottle
• 2:06
  of
• 2:06
  wine
• 2:06
  with
• 2:06
  dinner.
• 2:07
  Right.
• 2:08
  When
• 2:08
  you
• 2:08
  go
• 2:09
  anywhere
• 2:09
  else,
• 2:09
  maybe
• 2:10
  in
• 2:10
  California,
• 2:11
  too.
• 2:11
  Anywhere
• 2:11
  else
• 2:12
  in
• 2:12
  the
• 2:12
  country,
• 2:12
  do
• 2:12
  you
• 2:13
  drink?
• 2:13
  No
• 2:13
  means
• 2:14
  no,
• 2:14
  right?
• 2:16
  I
• 2:16
  think
• 2:16
  that
• 2:18
  like
• 2:18
  everything,
• 2:19
  moderation
• 2:19
  becomes
• 2:20
  so
• 2:20
  important.
• 2:22
  And
• 2:22
  I
• 2:23
  think
• 2:23
  if
• 2:23
  you
• 2:23
  have
• 2:24
  a
• 2:25
  glass
• 2:25
  of
• 2:25
  red
• 2:25
  wine
• 2:26
  with
• 2:26
  dinner,
• 2:27
  nothing
• 2:28
  is
• 2:28
  going
• 2:28
  to
• 2:28
  happen
• 2:29
  to
• 2:29
  you.
• 2:30
  But
• 2:30
  that's
• 2:30
  not
• 2:31
  often
• 2:31
  what
• 2:31
  happens.
• 2:32
  And
• 2:33
  so
• 2:33
  it's
• 2:34
  really
• 2:34
  about
• 2:36
  moderation
• 2:36
  and
• 2:37
  understanding
• 2:38
  what's
• 2:39
  the
• 2:39
  best
• 2:39
  for
• 2:39
  you.
• 2:40
  I
• 2:40
  will
• 2:41
  tell
• 2:41
  you,
• 2:41
  there
• 2:41
  are
• 2:41
  people
• 2:42
  that
• 2:42
  drink
• 2:42
  winter
• 2:43
  red
• 2:43
  wine,
• 2:43
  and
• 2:43
  the
• 2:43
  nitrates
• 2:44
  in
• 2:44
  the
• 2:45
  red
• 2:45
  wine,
• 2:45
  they're
• 2:46
  feeling
• 2:46
  foggy
• 2:47
  or
• 2:47
  stuffy
• 2:48
  or
• 2:48
  not.
• 2:48
  Well,
• 2:49
  don't
• 2:49
  drink
• 2:50
  it.
• 2:50
  It's
• 2:50
  not
• 2:51
  good
• 2:51
  for
• 2:51
  you.
• 2:52
  And
• 2:52
  everyone
• 2:53
  is
• 2:53
  different.
• 2:54
  As
• 2:55
  we
• 2:55
  go
• 2:55
  through
• 2:55
  menopause,
• 2:56
  you
• 2:56
  know,
• 2:56
  metabolism
• 2:57
  changes,
• 2:58
  then
• 2:58
  that's
• 2:58
  a
• 2:58
  hard.
• 2:59
  Nope,
• 3:00
  you
• 3:00
  know,
• 3:00
  don't
• 3:01
  do
• 3:01
  it.
• 3:02
  But
• 3:03
  if
• 3:03
  you
• 3:03
  do
• 3:03
  and
• 3:04
  it's
• 3:04
  A
• 3:04
  wonderful
• 3:04
  Friday,
• 3:05
  Saturday
• 3:05
  night,
• 3:06
  you
• 3:06
  might
• 3:06
  have
• 3:06
  a
• 3:06
  glass
• 3:06
  of
• 3:06
  red
• 3:07
  wine.
• 3:07
  Knock
• 3:07
  yourself
• 3:07
  out.
• 3:08
  Good
• 3:08
  advice.
• 3:09
  Good
• 3:09
  advice.
• 3:10
  HRTs
• 3:11
  in
• 3:11
  your
• 3:11
  40s.
• 3:13
  Well,
• 3:14
  again,
• 3:14
  everything
• 3:15
  in
• 3:15
  my
• 3:16
  land
• 3:16
  really
• 3:16
  comes
• 3:17
  down
• 3:17
  to
• 3:17
  this
• 3:17
  personalization
• 3:18
  and
• 3:19
  understanding
• 3:19
  who
• 3:20
  you
• 3:20
  are.
• 3:21
  If
• 3:21
  you're
• 3:21
  in
• 3:21
  your
• 3:21
  40s
• 3:22
  and
• 3:22
  menstruating,
• 3:23
  it's
• 3:24
  not
• 3:24
  HRT
• 3:25
  that
• 3:25
  you
• 3:25
  would
• 3:25
  need.
• 3:26
  It
• 3:26
  was.
• 3:26
  It's
• 3:26
  birth
• 3:27
  control
• 3:27
  pills.
• 3:28
  Right.
• 3:28
  So
• 3:29
  HR2
• 3:30
  happens
• 3:30
  after
• 3:31
  you're
• 3:31
  done
• 3:31
  menstruating.
• 3:33
  What
• 3:33
  I
• 3:33
  will
• 3:34
  say
• 3:34
  is,
• 3:34
  is
• 3:35
  if
• 3:35
  you
• 3:35
  go
• 3:35
  into
• 3:36
  menopause
• 3:37
  in
• 3:37
  your
• 3:37
  40s,
• 3:38
  it's
• 3:38
  early.
• 3:39
  It's
• 3:39
  early
• 3:40
  menopause.
• 3:41
  So
• 3:41
  being
• 3:42
  on
• 3:42
  hormone
• 3:42
  replacement,
• 3:43
  I
• 3:44
  would
• 3:44
  absolutely
• 3:45
  recommend
• 3:45
  it,
• 3:46
  because
• 3:46
  early
• 3:47
  menopause
• 3:48
  leads
• 3:48
  to
• 3:49
  heart
• 3:49
  disease,
• 3:49
  osteoporosis.
• 3:51
  I
• 3:51
  mean,
• 3:51
  it's
• 3:52
  really,
• 3:52
  really
• 3:52
  hard
• 3:53
  on
• 3:53
  your
• 3:53
  body.
• 3:54
  So
• 3:54
  menopause
• 3:55
  in
• 3:55
  the
• 3:55
  40s?
• 3:55
  Yes,
• 3:56
  yes,
• 3:56
  yes.
• 3:56
  Heart
• 3:57
  smart
• 3:57
  and
• 3:58
  healthy
• 3:59
  to
• 3:59
  go
• 4:00
  on
• 4:01
  hormones,
• 4:01
  but
• 4:01
  not
• 4:02
  if
• 4:02
  you're
• 4:02
  menstruating.
• 4:02
  It's
• 4:03
  a
• 4:03
  different
• 4:03
  deal.
• 4:03
  Okay.
• 4:04
  Different
• 4:04
  deal.
• 4:05
  Magnesium
• 4:05
  for
• 4:06
  sleep.
• 4:07
  Magnesium
• 4:08
  is
• 4:08
  really.
• 4:09
  I
• 4:09
  love
• 4:10
  magnesium
• 4:10
  because
• 4:11
  it
• 4:11
  actually
• 4:11
  slows
• 4:12
  the
• 4:12
  heart
• 4:12
  rate
• 4:12
  down
• 4:13
  and
• 4:13
  actually
• 4:13
  prevents
• 4:14
  extra
• 4:14
  beats.
• 4:15
  So
• 4:15
  for
• 4:16
  women
• 4:16
  going
• 4:16
  through
• 4:17
  menopause
• 4:17
  who
• 4:18
  gets
• 4:18
  palpitations,
• 4:19
  magnesium
• 4:20
  is
• 4:20
  really
• 4:20
  helpful.
• 4:21
  The
• 4:22
  marketing
• 4:22
  behind
• 4:23
  magnesium
• 4:24
  for
• 4:24
  sleep
• 4:24
  is
• 4:25
  just
• 4:25
  a
• 4:25
  branding.
• 4:26
  Marketing
• 4:27
  amazingness,
• 4:28
  because
• 4:28
  what
• 4:28
  it
• 4:28
  actually
• 4:29
  does
• 4:29
  is
• 4:29
  it
• 4:29
  impacts
• 4:30
  the
• 4:30
  heart
• 4:30
  and
• 4:30
  slows
• 4:31
  it
• 4:31
  down
• 4:31
  and
• 4:31
  it
• 4:31
  makes
• 4:31
  you
• 4:32
  feel
• 4:32
  calmer.
• 4:33
  Oh,
• 4:34
  interesting.
• 4:34
  That's
• 4:35
  why
• 4:35
  you
• 4:35
  can
• 4:35
  kind
• 4:35
  of
• 4:35
  lull
• 4:35
  to
• 4:36
  sleep
• 4:36
  maybe
• 4:36
  a
• 4:36
  little
• 4:37
  easier.
• 4:37
  Right.
• 4:39
  Okay,
• 4:39
  good
• 4:39
  to
• 4:40
  know.
• 4:40
  Isn't
• 4:40
  that
• 4:40
  so
• 4:41
  cool?
• 4:41
  Another
• 4:42
  one
• 4:42
  of
• 4:42
  those
• 4:42
  small
• 4:42
  tips,
• 4:43
  right?
• 4:43
  Yes,
• 4:44
  I
• 4:44
  love
• 4:44
  that.
• 4:44
  And
• 4:44
  these,
• 4:45
  like,
• 4:45
  kind
• 4:45
  of
• 4:45
  like,
• 4:45
  nutrients
• 4:46
  that
• 4:46
  maybe
• 4:46
  we
• 4:47
  don't
• 4:47
  talk
• 4:47
  about
• 4:47
  as
• 4:47
  much
• 4:48
  too,
• 4:48
  you
• 4:49
  know?
• 4:49
  Right,
• 4:49
  right.
• 4:51
  Cutting
• 4:51
  carbs
• 4:51
  to
• 4:52
  lower
• 4:52
  blood
• 4:52
  pressure.
• 4:54
  Huh?
• 4:54
  That's
• 4:55
  interesting.
• 4:56
  Well,
• 4:56
  I'm
• 4:57
  not
• 4:57
  sure
• 4:57
  about.
• 4:59
  So
• 4:59
  carbohydrates,
• 5:00
  depending.
• 5:01
  Simple
• 5:02
  carbohydrates
• 5:03
  are
• 5:03
  high
• 5:03
  in
• 5:04
  sugars,
• 5:05
  and
• 5:06
  so
• 5:06
  that's
• 5:07
  not
• 5:07
  good
• 5:07
  for
• 5:07
  us.
• 5:08
  Sugars
• 5:09
  oftentimes
• 5:10
  leads
• 5:10
  to
• 5:10
  belly
• 5:10
  fat
• 5:11
  and
• 5:11
  leads
• 5:11
  to
• 5:11
  inflammation,
• 5:12
  and
• 5:13
  all
• 5:13
  of
• 5:13
  that
• 5:13
  will
• 5:13
  increase
• 5:14
  blood
• 5:14
  pressure.
• 5:16
  That
• 5:16
  being
• 5:16
  said,
• 5:17
  complex
• 5:18
  carbohydrates,
• 5:20
  things
• 5:20
  like
• 5:20
  quinoa,
• 5:21
  amaranth,
• 5:22
  spelt
• 5:22
  like
• 5:23
  all
• 5:23
  of
• 5:23
  these,
• 5:23
  like,
• 5:24
  ancient
• 5:24
  grains,
• 5:25
  super
• 5:25
  fabulous
• 5:26
  for
• 5:26
  you.
• 5:27
  Decreases,
• 5:29
  and
• 5:29
  it
• 5:29
  actually
• 5:29
  improves
• 5:30
  sugar
• 5:31
  metabolism,
• 5:32
  decreases
• 5:32
  cholesterol.
• 5:33
  This
• 5:34
  is
• 5:34
  great.
• 5:34
  This
• 5:35
  is
• 5:35
  not
• 5:35
  going
• 5:35
  to
• 5:35
  increase
• 5:36
  belly
• 5:37
  fat.
• 5:37
  And
• 5:38
  so
• 5:38
  that's
• 5:39
  not
• 5:39
  going
• 5:39
  to
• 5:39
  increase
• 5:39
  your
• 5:40
  blood
• 5:40
  pressure.
• 5:40
  It's
• 5:41
  actually
• 5:41
  been
• 5:41
  shown
• 5:41
  to
• 5:42
  decrease
• 5:42
  your
• 5:42
  blood
• 5:43
  pressure.
• 5:44
  It's
• 5:44
  part
• 5:44
  of
• 5:44
  the
• 5:44
  dash
• 5:45
  diet
• 5:45
  and
• 5:46
  Mediterranean
• 5:47
  diet,
• 5:47
  and.
• 5:47
  And
• 5:48
  both
• 5:48
  of
• 5:48
  these
• 5:49
  diets
• 5:49
  have
• 5:49
  been
• 5:50
  studied,
• 5:50
  and
• 5:50
  it
• 5:51
  actually
• 5:51
  decreases
• 5:52
  blood
• 5:52
  pressure.
• 5:52
  Mm.
• 5:53
  Okay,
• 5:54
  good
• 5:54
  to
• 5:54
  know.
• 5:55
  Let's
• 5:56
  see.
• 5:56
  The.
• 5:56
  Oh,
• 5:57
  high
• 5:58
  Intensity
• 5:58
  interval
• 5:59
  training.
• 5:59
  HIIT
• 5:59
  training
• 6:00
  heart
• 6:00
  healthy.
• 6:01
  These
• 6:01
  are.
• 6:02
  You
• 6:02
  wish
• 6:03
  I
• 6:03
  would
• 6:03
  say
• 6:03
  this
• 6:04
  was
• 6:04
  supposed
• 6:04
  to
• 6:04
  be
• 6:04
  a
• 6:05
  fast
• 6:05
  thing,
• 6:05
  right?
• 6:07
  I'd
• 6:08
  rather
• 6:08
  hear
• 6:08
  you
• 6:08
  like
• 6:09
  your
• 6:09
  expertise.
• 6:10
  So
• 6:10
  it's
• 6:10
  fine.
• 6:12
  I'm
• 6:12
  giving
• 6:12
  you
• 6:13
  like
• 6:13
  a
• 6:13
  20
• 6:13
  page
• 6:14
  synopsis.
• 6:17
  Hit
• 6:18
  intervals
• 6:19
  for
• 6:19
  athletes
• 6:20
  is
• 6:21
  great.
• 6:22
  And
• 6:22
  I,
• 6:22
  you
• 6:23
  know,
• 6:23
  I
• 6:23
  talk
• 6:23
  to
• 6:23
  women
• 6:24
  who've
• 6:24
  been
• 6:24
  like
• 6:25
  college
• 6:26
  athletes
• 6:26
  are
• 6:26
  training
• 6:27
  their
• 6:27
  whole
• 6:27
  lives,
• 6:27
  and
• 6:28
  they're
• 6:28
  like
• 6:28
  in
• 6:28
  their
• 6:28
  50s
• 6:29
  and
• 6:29
  60s
• 6:29
  and
• 6:30
  they're
• 6:30
  killing
• 6:30
  it.
• 6:31
  And
• 6:31
  you
• 6:31
  know,
• 6:32
  for
• 6:32
  them,
• 6:32
  high
• 6:32
  intensity
• 6:33
  intervals
• 6:33
  are
• 6:34
  wonderful.
• 6:35
  If
• 6:35
  you're
• 6:35
  starting
• 6:36
  out
• 6:36
  or
• 6:37
  you're
• 6:37
  really
• 6:38
  in
• 6:38
  this
• 6:38
  place
• 6:39
  of,
• 6:39
  I
• 6:40
  say
• 6:40
  in
• 6:40
  the
• 6:40
  thick
• 6:40
  of
• 6:40
  menopause
• 6:41
  and
• 6:41
  you
• 6:41
  haven't
• 6:42
  gotten
• 6:42
  it
• 6:42
  all
• 6:42
  figured
• 6:43
  out
• 6:43
  yet,
• 6:44
  just
• 6:44
  focus
• 6:44
  on
• 6:45
  that
• 6:45
  moderate
• 6:45
  intensity.
• 6:47
  You
• 6:47
  don't
• 6:47
  need
• 6:47
  that
• 6:48
  high
• 6:48
  intensity
• 6:49
  until
• 6:49
  you
• 6:49
  actually
• 6:50
  get
• 6:50
  into
• 6:51
  really
• 6:51
  good
• 6:51
  shape.
• 6:52
  Then
• 6:53
  that
• 6:53
  high
• 6:53
  intensity
• 6:54
  brings
• 6:54
  you
• 6:54
  to
• 6:54
  the
• 6:54
  next
• 6:55
  level.
• 6:55
  But
• 6:56
  really
• 6:56
  high
• 6:57
  intensity,
• 6:57
  it's
• 6:58
  just
• 6:58
  not
• 6:58
  good
• 6:59
  for
• 6:59
  you
• 7:00
  in
• 7:00
  that,
• 7:00
  like,
• 7:01
  icky
• 7:01
  phase.
• 7:02
  I.
• 7:02
  Okay,
• 7:03
  I
• 7:03
  just
• 7:03
  coined
• 7:03
  a
• 7:04
  new
• 7:04
  menopause
• 7:05
  term,
• 7:05
  like
• 7:06
  in
• 7:06
  that
• 7:06
  icky
• 7:07
  phase.
• 7:08
  We
• 7:08
  know
• 7:08
  this
• 7:08
  icky
• 7:08
  phase.
• 7:09
  Well,
• 7:09
  you
• 7:09
  know
• 7:09
  exactly
• 7:10
  what
• 7:10
  I'm
• 7:10
  talking
• 7:10
  about.
• 7:11
  Just
• 7:11
  stay
• 7:11
  in
• 7:12
  that
• 7:12
  moderate
• 7:12
  intensity
• 7:13
  zone.
• 7:13
  Okay.
• 7:14
  Cold
• 7:15
  plunges
• 7:15
  heart
• 7:15
  healthy.
• 7:17
  This
• 7:17
  is
• 7:18
  part
• 7:18
  of
• 7:18
  that
• 7:18
  biohacking
• 7:19
  thing.
• 7:22
  If
• 7:22
  you
• 7:23
  make
• 7:23
  me
• 7:23
  go
• 7:24
  do
• 7:24
  a
• 7:24
  cold
• 7:24
  plunge,
• 7:25
  I
• 7:25
  will
• 7:25
  never
• 7:25
  speak
• 7:26
  to
• 7:26
  you
• 7:26
  ever
• 7:27
  again.
• 7:27
  Like,
• 7:27
  it's
• 7:28
  not
• 7:28
  for
• 7:28
  me
• 7:29
  again.
• 7:29
  This
• 7:30
  is
• 7:30
  an
• 7:30
  individual
• 7:30
  thing.
• 7:31
  It's
• 7:31
  really
• 7:32
  helpful
• 7:32
  for.
• 7:33
  It's
• 7:33
  an
• 7:33
  anti
• 7:33
  inflammatory,
• 7:35
  really
• 7:36
  helps
• 7:36
  the
• 7:36
  autonomic
• 7:37
  nervous
• 7:38
  system.
• 7:39
  A
• 7:40
  lot
• 7:40
  of
• 7:40
  women
• 7:41
  I
• 7:41
  take
• 7:41
  care
• 7:41
  of
• 7:42
  have
• 7:42
  Raynaud's,
• 7:44
  which
• 7:44
  is
• 7:44
  spasm
• 7:45
  of
• 7:45
  the
• 7:45
  arteries
• 7:46
  and
• 7:46
  the
• 7:46
  fingers
• 7:46
  and
• 7:46
  toes
• 7:47
  where
• 7:47
  their
• 7:47
  hands
• 7:48
  and
• 7:48
  feet
• 7:48
  get
• 7:48
  really,
• 7:49
  really
• 7:49
  cold
• 7:50
  in
• 7:50
  the
• 7:50
  cold.
• 7:51
  Have
• 7:51
  you
• 7:52
  heard
• 7:52
  of
• 7:52
  this?
• 7:52
  Yes,
• 7:53
  I've
• 7:53
  heard
• 7:53
  of
• 7:54
  that.
• 7:54
  Do
• 7:54
  not
• 7:55
  do
• 7:55
  a
• 7:55
  cold
• 7:55
  plunge.
• 7:56
  Like,
• 7:56
  no.
• 7:57
  Right.
• 7:58
  So
• 7:59
  again,
• 7:59
  it
• 7:59
  gets
• 7:59
  back
• 8:00
  to
• 8:00
  this
• 8:00
  personalization.
• 8:01
  The
• 8:02
  concept
• 8:03
  for
• 8:03
  many,
• 8:04
  especially
• 8:04
  people
• 8:05
  that
• 8:05
  are
• 8:05
  working
• 8:05
  out
• 8:06
  a
• 8:06
  lot,
• 8:06
  anti
• 8:07
  inflammatory,
• 8:08
  improves
• 8:09
  the
• 8:09
  parasympathetic
• 8:10
  nervous
• 8:11
  system.
• 8:12
  For
• 8:12
  me,
• 8:13
  nope.
• 8:14
  But
• 8:15
  for
• 8:15
  some,
• 8:16
  yeah,
• 8:16
  it
• 8:16
  could
• 8:17
  be
• 8:17
  great.
• 8:17
  Okay,
• 8:18
  now
• 8:19
  rate
• 8:19
  these
• 8:19
  in
• 8:19
  order.
• 8:20
  The
• 8:20
  keto
• 8:21
  diet
• 8:22
  versus
• 8:22
  the
• 8:23
  plant
• 8:23
  based
• 8:24
  diet
• 8:24
  for
• 8:24
  heart
• 8:25
  health.
• 8:25
  Is
• 8:25
  there
• 8:25
  one
• 8:26
  that's
• 8:26
  better?
• 8:26
  Plant
• 8:27
  based.
• 8:27
  Plant
• 8:28
  based.
• 8:28
  I
• 8:29
  will
• 8:29
  never
• 8:29
  change
• 8:30
  my
• 8:30
  mind.
• 8:30
  Really.
• 8:31
  So.
• 8:31
  Okay,
• 8:32
  that's
• 8:32
  good
• 8:32
  to
• 8:32
  know.
• 8:33
  So
• 8:33
  no
• 8:33
  keto
• 8:34
  for
• 8:34
  heart
• 8:34
  health.
• 8:35
  It's
• 8:35
  got
• 8:35
  to
• 8:35
  be
• 8:35
  plant
• 8:36
  based.
• 8:37
  Okay,
• 8:38
  so
• 8:38
  let's
• 8:38
  talk
• 8:39
  about
• 8:39
  this,
• 8:40
  because
• 8:42
  here
• 8:42
  I
• 8:43
  go
• 8:43
  again.
• 8:45
  You
• 8:46
  know,
• 8:46
  it's
• 8:46
  really
• 8:47
  interesting
• 8:48
  because
• 8:48
  we
• 8:49
  talk
• 8:49
  about
• 8:50
  the
• 8:50
  education
• 8:51
  and
• 8:51
  what
• 8:51
  people
• 8:51
  are
• 8:52
  really
• 8:52
  pushing,
• 8:53
  and
• 8:53
  one
• 8:54
  of
• 8:54
  the
• 8:54
  things
• 8:54
  that's
• 8:54
  come
• 8:55
  up
• 8:55
  in
• 8:55
  the
• 8:55
  menopause
• 8:56
  community
• 8:56
  is
• 8:56
  really
• 8:56
  talking
• 8:57
  about
• 8:57
  high
• 8:57
  protein
• 8:58
  diets.
• 8:59
  Protein
• 8:59
  is
• 9:00
  so
• 9:00
  Important
• 9:01
  for
• 9:01
  us.
• 9:01
  But
• 9:02
  there
• 9:02
  are
• 9:02
  different
• 9:03
  kinds
• 9:03
  of
• 9:03
  proteins,
• 9:05
  saturated
• 9:05
  fats,
• 9:06
  you
• 9:07
  know,
• 9:07
  what
• 9:07
  we
• 9:07
  get
• 9:07
  from.
• 9:08
  I
• 9:08
  always
• 9:09
  say
• 9:09
  it's
• 9:09
  like
• 9:09
  two
• 9:09
  eyes,
• 9:10
  four
• 9:10
  legs,
• 9:10
  a
• 9:11
  mother.
• 9:11
  That's
• 9:12
  a
• 9:12
  saturated
• 9:12
  fat.
• 9:13
  Right.
• 9:14
  So
• 9:14
  that
• 9:14
  includes
• 9:15
  dairy
• 9:16
  products
• 9:17
  because
• 9:17
  it
• 9:18
  comes
• 9:18
  from
• 9:18
  something
• 9:18
  with
• 9:18
  two
• 9:19
  eyes,
• 9:19
  four
• 9:19
  legs
• 9:19
  and
• 9:19
  a
• 9:19
  mother.
• 9:20
  Right.
• 9:21
  But
• 9:21
  that's
• 9:21
  also
• 9:22
  chicken,
• 9:23
  turkey,
• 9:24
  red
• 9:24
  meat,
• 9:24
  all
• 9:25
  of
• 9:25
  that.
• 9:26
  People
• 9:26
  think
• 9:26
  that
• 9:27
  chicken
• 9:27
  is
• 9:27
  good
• 9:28
  and
• 9:28
  better
• 9:28
  than
• 9:28
  red
• 9:29
  meat
• 9:29
  because
• 9:29
  it's
• 9:30
  lower
• 9:30
  in
• 9:31
  fat.
• 9:31
  It
• 9:31
  is
• 9:31
  still
• 9:32
  a
• 9:32
  saturated
• 9:33
  fat.
• 9:34
  So
• 9:34
  there's
• 9:34
  difference
• 9:35
  between
• 9:35
  high
• 9:36
  protein
• 9:37
  things
• 9:37
  that
• 9:37
  we
• 9:37
  get
• 9:38
  from
• 9:38
  legumes,
• 9:39
  beans.
• 9:39
  I
• 9:40
  swear
• 9:40
  I
• 9:40
  live
• 9:40
  on
• 9:41
  chickpeas.
• 9:41
  I
• 9:41
  do
• 9:42
  not
• 9:42
  eat
• 9:42
  meat.
• 9:42
  I
• 9:42
  don't
• 9:43
  eat
• 9:43
  meat.
• 9:43
  I
• 9:43
  do
• 9:44
  eat
• 9:44
  fish.
• 9:45
  And
• 9:45
  so
• 9:45
  when
• 9:46
  I
• 9:46
  talk
• 9:46
  about
• 9:47
  high
• 9:47
  keto,
• 9:48
  we've
• 9:49
  got
• 9:49
  to
• 9:49
  really
• 9:50
  discuss
• 9:50
  what
• 9:50
  that
• 9:51
  means.
• 9:51
  Is
• 9:52
  that
• 9:52
  a
• 9:52
  high
• 9:52
  saturated
• 9:53
  fat
• 9:54
  or
• 9:55
  are
• 9:55
  we
• 9:55
  talking
• 9:55
  about
• 9:56
  high
• 9:56
  protein
• 9:56
  and
• 9:57
  low
• 9:57
  sugar?
• 9:59
  Because
• 9:59
  low
• 10:00
  sugar
• 10:00
  I
• 10:01
  agree
• 10:01
  with
• 10:01
  100%,
• 10:04
  but
• 10:04
  I
• 10:04
  don't
• 10:05
  agree
• 10:05
  with
• 10:05
  this
• 10:06
  really
• 10:06
  high
• 10:06
  saturated
• 10:07
  fat.
• 10:08
  I
• 10:08
  really
• 10:08
  like
• 10:08
  the
• 10:09
  idea
• 10:09
  of
• 10:10
  mostly
• 10:10
  vegetarian.
• 10:11
  And
• 10:12
  what
• 10:12
  I
• 10:12
  believe
• 10:12
  in
• 10:13
  is.
• 10:14
  Sorry,
• 10:14
  vegetarian.
• 10:15
  But
• 10:15
  what
• 10:15
  I
• 10:15
  believe
• 10:16
  in
• 10:16
  is
• 10:16
  the
• 10:16
  Mediterranean
• 10:17
  diet
• 10:18
  that
• 10:18
  has
• 10:18
  consistently
• 10:19
  shown
• 10:20
  to
• 10:20
  decrease
• 10:21
  cardiovascular
• 10:22
  risk.
• 10:22
  That's
• 10:23
  high
• 10:23
  in
• 10:23
  omega
• 10:24
  3
• 10:24
  fatty
• 10:24
  acids.
• 10:25
  So
• 10:25
  that's
• 10:26
  fish,
• 10:26
  olive
• 10:26
  oil,
• 10:27
  flaxseed,
• 10:28
  avocado,
• 10:30
  really
• 10:30
  good
• 10:30
  fats,
• 10:32
  complex
• 10:32
  carbohydrates,
• 10:33
  but
• 10:34
  really
• 10:34
  low
• 10:34
  in
• 10:34
  saturated
• 10:35
  fats
• 10:35
  and
• 10:35
  really,
• 10:36
  really
• 10:36
  low
• 10:36
  in
• 10:37
  sugars.
• 10:38
  That's
• 10:38
  a
• 10:38
  good
• 10:38
  point.
• 10:38
  Okay,
• 10:39
  so
• 10:39
  the
• 10:39
  hummus.
• 10:39
  And
• 10:40
  we
• 10:40
  can
• 10:40
  still
• 10:41
  get
• 10:41
  a
• 10:41
  lot
• 10:41
  of
• 10:41
  the
• 10:41
  protein
• 10:42
  from
• 10:42
  that
• 10:42
  kind
• 10:42
  of
• 10:42
  a
• 10:43
  diet.
• 10:43
  Yes.
• 10:44
  So
• 10:45
  I'm
• 10:46
  not
• 10:46
  really
• 10:46
  a
• 10:46
  cook,
• 10:47
  chef,
• 10:47
  anything.
• 10:49
  I
• 10:49
  just
• 10:49
  missed
• 10:50
  that
• 10:50
  gene
• 10:50
  and
• 10:50
  had
• 10:51
  no
• 10:51
  interest.
• 10:52
  So
• 10:53
  I
• 10:53
  actually
• 10:54
  get
• 10:54
  delivered
• 10:55
  to
• 10:55
  me
• 10:56
  a
• 10:56
  high
• 10:56
  protein
• 10:57
  vegetarian
• 10:57
  diet.
• 10:58
  And
• 10:59
  I
• 10:59
  am
• 10:59
  really
• 11:00
  getting
• 11:00
  like
• 11:01
  20
• 11:02
  grams
• 11:02
  of
• 11:02
  protein
• 11:03
  in
• 11:03
  an
• 11:03
  all
• 11:03
  vegetarian.
• 11:04
  And
• 11:05
  it's
• 11:05
  a
• 11:06
  lot
• 11:06
  of
• 11:06
  different
• 11:07
  kind
• 11:07
  of
• 11:07
  legumes,
• 11:08
  beans,
• 11:08
  like
• 11:08
  you
• 11:09
  mentioned,
• 11:09
  hummus,
• 11:10
  that
• 11:10
  sort
• 11:10
  of
• 11:11
  thing.
• 11:11
  And
• 11:11
  I
• 11:11
  make
• 11:11
  sure
• 11:12
  to
• 11:12
  get
• 11:12
  on
• 11:12
  my
• 11:13
  own
• 11:14
  fish
• 11:15
  and
• 11:16
  that
• 11:16
  omega
• 11:17
  3
• 11:17
  component.
• 11:18
  Okay,
• 11:18
  good.
• 11:19
  Okay,
• 11:20
  last
• 11:20
  one.
• 11:21
  Listening
• 11:21
  to
• 11:22
  your
• 11:22
  body
• 11:23
  over
• 11:23
  lab
• 11:24
  work.
• 11:25
  Oh.
• 11:27
  Listening
• 11:27
  to
• 11:27
  your
• 11:28
  body
• 11:29
  is
• 11:29
  really
• 11:30
  interesting
• 11:31
  and
• 11:31
  can
• 11:32
  be
• 11:32
  potentially
• 11:33
  dicey.
• 11:34
  Okay,
• 11:35
  good
• 11:35
  to
• 11:35
  know.
• 11:36
  Because
• 11:37
  when
• 11:38
  we
• 11:38
  talk
• 11:38
  about
• 11:38
  high
• 11:39
  blood
• 11:39
  pressure,
• 11:40
  we
• 11:40
  call
• 11:40
  it
• 11:40
  the
• 11:41
  silent
• 11:41
  killer.
• 11:43
  Sometimes
• 11:43
  you
• 11:44
  can't
• 11:44
  feel
• 11:44
  it.
• 11:45
  High
• 11:46
  cholesterol,
• 11:48
  you
• 11:48
  don't
• 11:48
  know,
• 11:49
  you
• 11:49
  can't
• 11:49
  feel
• 11:50
  it,
• 11:50
  you
• 11:50
  never
• 11:51
  know.
• 11:52
  And
• 11:52
  so
• 11:53
  I
• 11:53
  am
• 11:54
  literally
• 11:55
  talk
• 11:55
  about
• 11:56
  constantly
• 11:56
  like
• 11:57
  this
• 11:57
  idea
• 11:57
  of
• 11:57
  living
• 11:57
  from
• 11:58
  the
• 11:58
  heart.
• 11:58
  So
• 11:59
  listening
• 11:59
  to
• 11:59
  your
• 11:59
  body
• 12:00
  is
• 12:00
  one
• 12:00
  of
• 12:00
  the
• 12:00
  most
• 12:00
  important
• 12:01
  things
• 12:01
  to
• 12:01
  do.
• 12:02
  But
• 12:02
  when
• 12:03
  you
• 12:03
  think
• 12:03
  about
• 12:05
  what
• 12:05
  is
• 12:05
  going
• 12:06
  to
• 12:06
  affect
• 12:06
  you
• 12:07
  the
• 12:07
  most,
• 12:08
  that
• 12:08
  you
• 12:08
  might
• 12:08
  not
• 12:09
  know,
• 12:09
  it
• 12:10
  actually
• 12:10
  comes
• 12:10
  from
• 12:11
  the
• 12:11
  blood
• 12:11
  work.
• 12:12
  And
• 12:12
  I
• 12:12
  really,
• 12:13
  really
• 12:13
  want
• 12:13
  everyone
• 12:14
  to
• 12:14
  know.
• 12:14
  You've
• 12:14
  got
• 12:15
  to
• 12:15
  know
• 12:15
  your
• 12:15
  family
• 12:15
  history.
• 12:17
  You
• 12:17
  have
• 12:17
  to
• 12:17
  understand
• 12:18
  that
• 12:18
  piece.
• 12:20
  Because
• 12:20
  one
• 12:20
  of
• 12:20
  the
• 12:21
  most
• 12:21
  common
• 12:21
  things
• 12:21
  I
• 12:22
  hear
• 12:22
  from
• 12:22
  women
• 12:23
  is
• 12:25
  I
• 12:25
  eat
• 12:26
  well
• 12:26
  and
• 12:26
  exercise.
• 12:27
  And
• 12:27
  although
• 12:27
  my
• 12:28
  family
• 12:28
  history
• 12:28
  is
• 12:29
  really
• 12:29
  bad,
• 12:30
  I
• 12:30
  take
• 12:30
  care
• 12:31
  of
• 12:31
  myself.
• 12:31
  So
• 12:31
  it
• 12:32
  doesn't
• 12:32
  matter.
• 12:33
  It
• 12:33
  does.
• 12:34
  It
• 12:34
  does.
• 12:35
  What
• 12:35
  you're
• 12:36
  doing
• 12:36
  for
• 12:36
  yourself
• 12:37
  makes
• 12:37
  you
• 12:38
  healthier,
• 12:39
  but
• 12:39
  it
• 12:39
  doesn't
• 12:40
  mean
• 12:40
  you
• 12:40
  might
• 12:40
  not
• 12:41
  need
• 12:41
  medication.
• 12:42
  It.
• 12:42
  It
• 12:43
  doesn't
• 12:43
  mean
• 12:43
  you're
• 12:43
  a
• 12:44
  failure
• 12:45
  at
• 12:45
  trying
• 12:45
  to
• 12:46
  prevent
• 12:46
  disease
• 12:47
  or
• 12:47
  taking
• 12:47
  care
• 12:47
  of
• 12:47
  yourself.
• 12:48
  It's
• 12:49
  just
• 12:49
  sometimes
• 12:49
  those
• 12:49
  genes
• 12:50
  are
• 12:50
  so
• 12:51
  powerful
• 12:52
  that
• 12:52
  you
• 12:52
  can't
• 12:53
  get
• 12:53
  the
• 12:53
  cholesterol
• 12:53
  down
• 12:54
  and
• 12:54
  you
• 12:54
  might
• 12:54
  need
• 12:55
  medication.
• 12:56
  So
• 12:56
  how
• 12:56
  you
• 12:57
  feel
• 12:57
  like
• 12:58
  demote
• 12:58
  your
• 12:58
  brain
• 12:59
  a
• 12:59
  CEO
• 13:00
  for
• 13:00
  real
• 13:00
  and
• 13:01
  listen
• 13:01
  to
• 13:01
  your
• 13:01
  heart
• 13:02
  in
• 13:02
  the
• 13:02
  most
• 13:02
  profound
• 13:03
  way,
• 13:03
  which
• 13:04
  is
• 13:05
  what's
• 13:06
  the
• 13:06
  impact
• 13:06
  of
• 13:07
  these
• 13:07
  blood
• 13:07
  tests
• 13:08
  on.
• 13:08
  On
• 13:08
  my
• 13:08
  heart?
• 13:09
  Can
• 13:09
  I
• 13:09
  develop
• 13:09
  heart
• 13:10
  disease
• 13:10
  and
• 13:10
  all
• 13:10
  of
• 13:10
  those
• 13:11
  things
• 13:11
  and
• 13:11
  make
• 13:12
  choices
• 13:13
  that
• 13:13
  are
• 13:13
  really
• 13:13
  going
• 13:13
  to
• 13:14
  help
• 13:14
  you
• 13:14
  live
• 13:14
  the
• 13:15
  most
• 13:15
  vital,
• 13:15
  healthy
• 13:16
  life
• 13:16
  you
• 13:16
  can
• 13:17
  for
• 13:18
  as
• 13:18
  long
• 13:18
  as
• 13:18
  you
• 13:18
  can?
• 13:19
  That's
• 13:20
  what
• 13:20
  you
• 13:20
  really
• 13:20
  want
• 13:20
  to
• 13:21
  talk
• 13:21
  about.