Latest / Faithful Fitness With Coach Alex VanHouten / The “Perfect Body” Isn’t What Instagram Sold You

Transcript

The “Perfect Body” Isn’t What Instagram Sold You · Faithful Fitness With Coach Alex VanHouten

• 0:00
  Speaker 1: Hey, faithful, Welcome to the Faithful Fitness Podcast. In a moment,
• 0:05
  Speaker 1: my dad, coach Alex van Houten, will help you honor
• 0:08
  Speaker 1: God by making the most out of the body God's
• 0:10
  Speaker 1: given you. Today you can expect truth from the Bible,
• 0:13
  Speaker 1: tools from science, being guidance for everyday life. So listen closing,
• 0:18
  Speaker 1: get ready, let's get one percent better today.
• 0:26
  Speaker 2: Hey there, Coach Alex. Here, grace and peace to you.
• 0:31
  Speaker 2: We've been building something over the past few episodes. We've
• 0:34
  Speaker 2: stepped outside of the walls into culture. We came back
• 0:37
  Speaker 2: to the body stewardship, and we wrestled with calling, with
• 0:42
  Speaker 2: obedience and what's really driving our habits. If you've missed
• 0:47
  Speaker 2: that journey so far, you can check those episodes out
• 0:50
  Speaker 2: previous to this one. Because today we bring it all
• 0:54
  Speaker 2: together because at some point you have to stop thinking
• 0:57
  Speaker 2: about change and actually step into it. This is part
• 1:03
  Speaker 2: two of my conversation with the Samir Show, and what
• 1:06
  Speaker 2: you're going to hear is this tension. You already know
• 1:10
  Speaker 2: more than you think you do, but you're not living
• 1:13
  Speaker 2: it yet, not because you're lazy, but because alignment takes
• 1:17
  Speaker 2: more than information.
• 1:20
  Speaker 3: It takes practice. It takes repetition. It takes choosing the
• 1:25
  Speaker 3: hard thing again and again until it becomes who you are.
• 1:32
  Speaker 2: Scripture says, be doers of the word and not hearers only.
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  Speaker 3: That's the gap most people live in.
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  Speaker 2: They hear it, they agree with it, they believe it,
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  Speaker 2: but they don't embody it. And that's where frustration lives.
• 1:49
  Speaker 2: That's where inconsistency lives, and that's where you start over
• 1:54
  Speaker 2: again and again and again. So as you listen this episode,
• 2:01
  Speaker 2: I want you to wrestle with this question, where do
• 2:04
  Speaker 2: I already know what to do but I'm not doing it?
• 2:10
  Speaker 2: Because that's your starting point, not perfection, not some brand
• 2:14
  Speaker 2: new plan, just the right next step lived out daily.
• 2:21
  Speaker 3: And if you're ready.
• 2:22
  Speaker 2: To stop circling that starting line, if you're ready to
• 2:25
  Speaker 2: actually build some momentum, I want you to know that
• 2:28
  Speaker 2: the first week of our Shred Challenge is already underway.
• 2:31
  Speaker 2: It's not too late to join. You can upgrade to
• 2:33
  Speaker 2: Premium now and step right in with us, and you
• 2:36
  Speaker 2: can use the code pod Pod at checkout to save
• 2:40
  Speaker 2: on your upgrade. I'd be honored to be in your
• 2:43
  Speaker 2: corner this season. Go to Faithfulfitness dot Co slash Premium
• 2:48
  Speaker 2: and use code pod today. I do want you to
• 2:51
  Speaker 2: be aware of two things before diving into this episode.
• 2:55
  Speaker 2: The first is that one of my major contracts in
• 2:58
  Speaker 2: the Faithful Fitness business actually came about several years ago
• 3:01
  Speaker 2: with Everyday Spy. I won't belabor you with all the
• 3:04
  Speaker 2: specifics here, but just know I have a unique opportunity
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  Speaker 2: to speak into the secular world as the exercise science
• 3:11
  Speaker 2: expert who represents Everyday Spy on many podcasts that I
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  Speaker 2: otherwise wouldn't be invited to. I think it's a really
• 3:17
  Speaker 2: cool god thing because ironically, most of the time, individuals
• 3:21
  Speaker 2: want to talk about things that are much deeper than
• 3:24
  Speaker 2: just exercise science. And Then the second thing I want
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  Speaker 2: you to know is I sincerely enjoyed this conversation with
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  Speaker 2: Samir on a show sometimes though he has a difficult
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  Speaker 2: accent to parse out, and so I want to encourage
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  Speaker 2: you to stick with it because I work hard in
• 3:38
  Speaker 2: the show to restate his questions in the way that
• 3:41
  Speaker 2: everybody can understand. Even if you have a hard time
• 3:44
  Speaker 2: catching what he's saying. Don't let that discourage you. You've
• 3:47
  Speaker 2: got more endurance than that, right, All right, it's time
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  Speaker 2: to get to work. Let's dive in to part two
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  Speaker 2: of my conversation on the Samir Show.
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  Speaker 4: So, if a CI ask you to build a perfect
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  Speaker 4: a body, what would be body look like?
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  Speaker 2: It doesn't look like a spy. We want bodies to
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  Speaker 2: be endurable. Excessive muscle tissue is more of a liability.
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  Speaker 4: Suppose if we treated of a body like a national
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  Speaker 4: security asset, what's the first intel report we should demand
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  Speaker 4: for it?
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  Speaker 2: It's terrible for national security that we're out of shape.
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  Speaker 3: We think of our brain and our bodies as separate.
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  Speaker 3: They're not. They're deeply integrated.
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  Speaker 4: Right thirty to forty years exhausted constantly. What hidden reason
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  Speaker 4: caused these constant tiedness.
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  Speaker 2: There are two separate issues that affect the same problem.
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  Speaker 2: Our bodies are capable of burning two types of fuel.
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  Speaker 2: Most people know macro nutrients, right, proteins, fats, carbohydrates.
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  Speaker 4: So according to you that what is the importance of
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  Speaker 4: the protein.
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  Speaker 2: The average person needs zero point eight to one point
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  Speaker 2: zero grams protein per pound of lean mass.
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  Speaker 4: So mostly that people are doing like a job. They
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  Speaker 4: are not walk out or anything. Take the same amount
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  Speaker 4: of prob.
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  Speaker 2: You can actually stop the decline of muscle tissue even
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  Speaker 2: as you age, and if I wake up, my alarm
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  Speaker 2: wakes me up in deep sleep.
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  Speaker 3: Now I have so.
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  Speaker 2: Much sleep inertia that that I'm going to feel way
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  Speaker 2: more tired than when I wait down.
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  Speaker 4: So are you suggesting like the person who has a
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  Speaker 4: pre diabete has to take into the proutein Nowadays in Instagram,
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  Speaker 4: you know that they are selling the different kind of
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  Speaker 4: a body, like big biceps, the six packs. Right, So
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  Speaker 4: if a CI ask you to build a perfect agent body,
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  Speaker 4: what would be aud it look like that?
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  Speaker 2: It definitely wouldn't look like the perfect body on Instagram,
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  Speaker 2: that's for sure. In fact, one of the interesting things
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  Speaker 2: that we talk about it everyday spy is a perfect
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  Speaker 2: spy doesn't look like a spot. You won't look in
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  Speaker 2: the crowd and go, oh, that guy's definitely a spy.
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  Speaker 3: It.
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  Speaker 2: In fact, the more incognito, the better. The more that
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  Speaker 2: you blend in the better. And so from a fitness perspective,
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  Speaker 2: what that means, and I think this is an important
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  Speaker 2: truth in the fitness industry. Fitness doesn't necessarily mean looking
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  Speaker 2: a certain way. The strength to do something, the speed
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  Speaker 2: to do something, the athleticism to do something, the flexibility
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  Speaker 2: to do something. Those don't actually look like fitness always right.
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  Speaker 2: What you're sold on Instagram is a particular fitness trait
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  Speaker 2: called hypertrophy h Y p E R t r O
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  Speaker 2: P h Y, which means the overgrowth of muscle tissue.
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  Speaker 2: So having big, bulging biceps and a six pack and
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  Speaker 2: you know, well rounded shoulders and chest muscles and all
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  Speaker 2: that stuff, that's called hypertrophy. And that's only one tiny
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  Speaker 2: adaptation that can happen in a fitness program. Is as
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  Speaker 2: far as most operators are concerned, whether you're working from
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  Speaker 2: a military perspective or an intelligence when most operators are
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  Speaker 2: not trying to get bigger unless it's necessary that they're
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  Speaker 2: also stronger. But for the most part, excessive muscle tissue
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  Speaker 2: is more of a liability. Imagine how many calories you
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  Speaker 2: have to eat every day in order to keep that
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  Speaker 2: level of muscle tissue around. And so for an operator,
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  Speaker 2: we only need as much muscle tissue as is necessary
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  Speaker 2: to get the job done in a healthful fashion. But
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  Speaker 2: we're not really interested in looking fit or large or whatever.
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  Speaker 2: And like I said, when it comes to the intelligence world,
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  Speaker 2: that's actually kind of a liability.
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  Speaker 4: So according to you, that what could be the perfect body.
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  Speaker 4: Look like, yes, okay, I'm very thin. You're a perfect body,
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  Speaker 4: right according to me. Okay, so according to a CIAS
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  Speaker 4: standard or according to your health science, what could be
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  Speaker 4: the poser?
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  Speaker 2: So imagine, imagine the goal of a good body is
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  Speaker 2: to create all of the fitness adaptations that the body
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  Speaker 2: is capable of. So I'm as fast as I can be,
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  Speaker 2: I'm as strong as I can be, I'm as endurable
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  Speaker 2: as I can be. Right, I have all of those
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  Speaker 2: adaptations to get the job done right.
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  Speaker 3: And so when I look.
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  Speaker 2: At you, Samir, you might have the perfect CIA body,
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  Speaker 2: right because let's say let's say we had you lifting
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  Speaker 2: weights three to four days a week. Let's say we
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  Speaker 2: had you on an endurance program two to three days
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  Speaker 2: a week. Let's say we were feeding you adequate protein,
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  Speaker 2: adequate nutrients. You might not be a lot bigger than
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  Speaker 2: you are right now. You might have a couple more
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  Speaker 2: pounds of muscle on you, but but you wouldn't be buff,
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  Speaker 2: you know, And we would say that that's a great body.
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  Speaker 2: You look great like you don't stand out in the crowd,
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  Speaker 2: but you're capable of doing everything you need to do,
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  Speaker 2: and your body is not an impediment to the mission.
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  Speaker 3: And so so that that's the that's the perfect.
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  Speaker 2: Body, the body that's capable, not an impediment to the mission,
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  Speaker 2: and also isn't drawing a lot of tension to itself.
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  Speaker 4: Oh okay, So then you suppose if CI is going
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  Speaker 4: on a mission, do we have any kind of a
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  Speaker 4: criteria that what kind of a person that we are
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  Speaker 4: looking for or what kind of a physics that we
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  Speaker 4: are looking for for that particular mission.
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  Speaker 3: That's not so.
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  Speaker 2: My wheelhouse is not to get to choose the bodies
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  Speaker 2: for the job. My wheelhouse is to train the bodies
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  Speaker 2: for the job. Right, so and so, from from my perspective,
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  Speaker 2: you take you take any particular person and I have
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  Speaker 2: their health history profile, I have their list of injuries,
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  Speaker 2: I have their their genotypic understanding. I understand how this
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  Speaker 2: person operates, and my goal is to maximize their capacity
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  Speaker 2: to show up well in this mission, to not break
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  Speaker 2: down under pressure, and then after the fact, be able
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  Speaker 2: to recover so that they're ready for the next mission.
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  Speaker 2: Right and so and so, as an example, just from
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  Speaker 2: a general intelligence perspective, we want bodies to be.
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  Speaker 3: Endurable, like we want bodies that have endurance.
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  Speaker 2: We want the body to the joints, the tenons and ligaments,
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  Speaker 2: the cardiovascular system. We want all of those things to
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  Speaker 2: be operating at a high level so that endurance is
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  Speaker 2: not a not an impediment to the mission.
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  Speaker 3: Right.
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  Speaker 2: And endurance isn't just like can I run really far
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  Speaker 2: without stopping? Endurance is how do I operate under sleep deprivation?
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  Speaker 2: Endurance is how long can I go without eating a
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  Speaker 2: meal and still be okay, still be.
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  Speaker 3: Functioning up here? Right?
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  Speaker 2: My capacity to burn fat as a fuel source is
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  Speaker 2: an endurance adaptation, right. And so these are the things
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  Speaker 2: that that my wheelhouses is helping individuals to develop, these
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  Speaker 2: these capacities that they need in order to complete the mission.
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  Speaker 2: As far as choosing the bodies for the job, that's
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  Speaker 2: not my wheelhouse.
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  Speaker 4: All right. Okay, So suppose if it treated of a
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  Speaker 4: body like a national security asset, what's the first intel
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  Speaker 4: report we should.
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  Speaker 2: That's a difficult question because the answer is a little
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  Speaker 2: different for the general population versus versus the actual operator. Right, Okay,
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  Speaker 2: Because because every citizen, if you want to think of
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  Speaker 2: things this way, I think of things this way. Every
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  Speaker 2: citizen has a responsibility to their own body for national security.
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  Speaker 2: Right So, let's say the US and and I hope
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  Speaker 2: this isn't the case, but let's say the US enters
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  Speaker 2: a boots on the ground war in our territory. Right now,
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  Speaker 2: does it help us as a nation that our hospitals
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  Speaker 2: are inundated with a large amount of general health problems
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  Speaker 2: in the population. Now, it's it's it's terrible for national
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  Speaker 2: security that we're out of shape. A lot of people
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  Speaker 2: have diabetes, we are we are wrestling with heart disease
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  Speaker 2: in our fifties, you know, like.
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  Speaker 3: It's it's terrible for national security.
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  Speaker 2: So so from that perspective, when I'm looking at the
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  Speaker 2: general population, the national security investment for a particular body
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  Speaker 2: is not to be wrestling with diabetes, not to be
• 12:02
  Speaker 2: wrestling with heart disease.
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  Speaker 3: And if you are.
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  Speaker 2: Wrestling with those things, I'm not trying to throw you
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  Speaker 2: under a bus. I'm just saying it's important for every
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  Speaker 2: citizen to take their health seriously and to make the
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  Speaker 2: most out of the hand that you've been dealt.
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  Speaker 3: It does an amazing amount of work for national security.
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  Speaker 2: If we could lower the let's say, the health care
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  Speaker 2: costs or the.
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  Speaker 3: Strain on the resources that are necessary.
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  Speaker 2: Right, But if I'm looking at an operator, so that's
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  Speaker 2: a different question. Right, If I'm looking at an operator,
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  Speaker 2: what's my greatest important asset for national security?
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  Speaker 3: I'm going to come back.
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  Speaker 2: To that endurance piece, but I'm going to tie another
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  Speaker 2: thing into it, and that is cognitive integrity. So the
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  Speaker 2: capacity for the mind not to break down. And in
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  Speaker 2: our world we often separate these two things. We think
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  Speaker 2: of our brain and our bodies as separate.
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  Speaker 3: They're not. They're deeply integrated. Right, So the amount of
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  Speaker 3: health that my body is in effects how resilient my
• 13:01
  Speaker 3: cognitive faculties are, right, And so so if I'm choosing
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  Speaker 3: a body and having and looking.
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  Speaker 2: At their their their different fitness abilities, they're different genotypic
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  Speaker 2: capacities in relationship to health and fitness. I would say
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  Speaker 2: that that resilience and endurance are at the top of
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  Speaker 2: the list when it comes to national security. Those those
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  Speaker 2: are the two primary fitness abilities or traits that are
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  Speaker 2: important to a body.
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  Speaker 4: Right now, the people are mostly focused on their out appearance,
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  Speaker 4: not in the mental state. Also, right, And I'll come
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  Speaker 4: later because I've already divided into multiple parts of the questions. Okay,
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  Speaker 4: so I'll come later on that one. Okay, so let's
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  Speaker 4: me start with that energy fatig and the burnout. Okay,
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  Speaker 4: so many people in there, like thirty to forties years
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  Speaker 4: exhausted constantly. Maybe they're thinking that it's kind of aging.
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  Speaker 4: Maybe that's why they are exhausted. But from your work
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  Speaker 4: as a metabolic health what hidden reason caused these constant.
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  Speaker 3: Trod There's two things.
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  Speaker 2: The first is what we call mitochondrial dysfunction, so we'll
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  Speaker 2: talk about that in a second, and then the second
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  Speaker 2: is your.
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  Speaker 3: Capacity to burn fat as a fuel source.
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  Speaker 2: There are two separate issues that affect the same problem, right,
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  Speaker 2: So let's first talk about the capacity to burn fat
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  Speaker 2: as a fuel source because it's easier to understand, but
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  Speaker 2: it also has a very profound effect right in our bodies.
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  Speaker 2: Our bodies are capable of burning two types of fuel.
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  Speaker 2: Most people know macronutrients, right, Proteins, fat, carbohydrates. These are
• 14:40
  Speaker 2: the macronutrients, the big picture nutrients that make up what
• 14:44
  Speaker 2: we consume on a regular basis. Protein being like lean meats, fish,
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  Speaker 2: You know, there's protein peppered into other things. But let's
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  Speaker 2: say that fish would be a grand example of a
• 14:54
  Speaker 2: protein mostly protein source of food. Fats would be things
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  Speaker 2: like your oils, your nuts, your seeds. Right, Avocado would
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  Speaker 2: be a great example of a fat in your diet
• 15:05
  Speaker 2: right there.
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  Speaker 3: And then we have carbohydrates. These are things like grains.
• 15:09
  Speaker 2: We got fruit, sugars, all sorts of things that make
• 15:12
  Speaker 2: up the carbohydrate light right, and on this spectrum. On
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  Speaker 2: this side of the equation, we have structure. Proteins are
• 15:21
  Speaker 2: structural macronutrients. Our body builds itself out of proteins, coenzymes, tissues.
• 15:28
  Speaker 2: It's all a bunch of amino acids tied together. Right
• 15:30
  Speaker 2: on this end of the spectrum, carbohydrates we have energy.
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  Speaker 2: Carbohydrates are really just energetic. Our body doesn't build itself.
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  Speaker 3: Out of carbhdr.
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  Speaker 2: And then in the middle we have fats. And fats
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  Speaker 2: are both structural. Every cell in your body is wrapped
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  Speaker 2: in a lipid bilayer.
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  Speaker 3: That's structural.
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  Speaker 2: Hormones are built out of fats, right, structural and energetic.
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  Speaker 3: Fats are also are also hydrocarbons.
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  Speaker 2: They store an amazing amount of energy per per gram, right.
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  Speaker 2: And so when we look at energy in the body,
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  Speaker 2: our body has two options. It can pull energy from
• 16:07
  Speaker 2: carbohydrates and it can pull energy from fats.
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  Speaker 3: And here's the thing. Carbohydrates are our short term fuel sort.
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  Speaker 2: Fats are our long term, long fuel source, right, and
• 16:19
  Speaker 2: so for many individuals, and this trips people out. You
• 16:22
  Speaker 2: can see the energy problem all the way at the
• 16:25
  Speaker 2: level of the chemistry of these two molecules. Carbohydrates have
• 16:29
  Speaker 2: oxygen built right into them.
• 16:31
  Speaker 3: There's oxygen built right into the molecule.
• 16:33
  Speaker 2: Of carbohydrates, whereas fats have no oxygen built into them.
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  Speaker 3: And here's the thing.
• 16:40
  Speaker 2: If my cardiovascular system is very bad and pulling oxygen
• 16:45
  Speaker 2: from the air getting it all the way to my
• 16:47
  Speaker 2: cells so that they can actually use the oxygen for
• 16:51
  Speaker 2: combustion for energy, right, then my body has no choice
• 16:55
  Speaker 2: but to rely on carbohydrates as a fuel source. Where
• 16:59
  Speaker 2: if I'm good cardiovascularly speaking, if my body's very efficient
• 17:04
  Speaker 2: at pulling oxygen out of the air, getting that oxygen
• 17:07
  Speaker 2: into my blood stream bringing it all the way to
• 17:09
  Speaker 2: my clves, then my body has the option of burning
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  Speaker 2: fats as a fuel source. And this is reason number
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  Speaker 2: one why a lot of people run into this dwindling
• 17:18
  Speaker 2: feeling of energy as they age. They take cardiovascular health
• 17:21
  Speaker 2: for granted in their youth and don't do a lot
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  Speaker 2: to train and maintain that later on, and as they
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  Speaker 2: lose the capacity to burn fats as a fuel source,
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  Speaker 2: they rely more and more on carbohydrates, which is it's
• 17:35
  Speaker 2: a source of energy, but it's a very unstable source
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  Speaker 2: of energy.
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  Speaker 3: It's there when it's there, and.
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  Speaker 4: It's not when it's not.
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  Speaker 2: And so they're constantly riding this feeling of fatigue and
• 17:45
  Speaker 2: energy and fatigue and energy. And that's one of the
• 17:48
  Speaker 2: primary reasons. We can go into reason number two in
• 17:50
  Speaker 2: a second. But does that make sense or do you
• 17:52
  Speaker 2: have follow up questions?
• 17:53
  Speaker 4: So I have the follow up questions that many people
• 17:55
  Speaker 4: does not believe it too in take of a protein
• 17:58
  Speaker 4: that much. Okay, mostly they are using the cobs as
• 18:01
  Speaker 4: you say that avocado seed, oils and everything. Okay, So
• 18:04
  Speaker 4: according to you that what is the importance of the protein,
• 18:07
  Speaker 4: And if the people have to take the protein, then
• 18:10
  Speaker 4: how much intake day should take daily basis?
• 18:12
  Speaker 2: Yeah, great question, great question, And that actually plays into
• 18:15
  Speaker 2: the reason number two I talked about.
• 18:16
  Speaker 3: You know, mitochondrial dysfunction. Remember, proteins are structural.
• 18:21
  Speaker 2: They don't have anything to do in the immediate with
• 18:23
  Speaker 2: how much energy we feel we have.
• 18:25
  Speaker 3: Okay, but because they're structural.
• 18:28
  Speaker 2: If I don't consume adequate protein to recover from my
• 18:31
  Speaker 2: workouts or just in life in general, right, I don't
• 18:35
  Speaker 2: consume adequate protein, then when my body is working to
• 18:38
  Speaker 2: rebuild itself, it doesn't have the structural building blocks necessary
• 18:44
  Speaker 2: to do so. And so what happens is instead of
• 18:46
  Speaker 2: building myself optimally, I'm going to cut corners. My body's
• 18:51
  Speaker 2: going to do it to survive, but not for optimal energy.
• 18:56
  Speaker 3: That makes sense, Yeah, yeah, and so and so.
• 18:58
  Speaker 2: As far as adequate protein concerned, there's a variance in
• 19:03
  Speaker 2: understanding of how much protein you need based on your
• 19:06
  Speaker 2: personal situation. But to make the numbers really simple, the
• 19:10
  Speaker 2: average person needs zero point eight to one point zero
• 19:14
  Speaker 2: grams of protein per pound of lean mass.
• 19:19
  Speaker 4: All right, okay, okay.
• 19:20
  Speaker 3: So if I weigh that, nobody is this.
• 19:23
  Speaker 2: But let's just say I'm one hundred and fifty pounds
• 19:26
  Speaker 2: and I'm one hundred percent lean mass.
• 19:28
  Speaker 3: Nobody's that that have no fat mass.
• 19:30
  Speaker 2: But if I'm one hundred and fifty pounds and I
• 19:32
  Speaker 2: have no fat mass on me, then that means I
• 19:35
  Speaker 2: need zero point eight to one point zero gram per
• 19:38
  Speaker 2: pound of lean mass. So I need something in the
• 19:41
  Speaker 2: neighborhood of in that made up example, I need something
• 19:44
  Speaker 2: in the neighborhood ninety to one hundred.
• 19:46
  Speaker 3: And fifty grams of protein.
• 19:47
  Speaker 2: The more weight training I do, the harder work I do,
• 19:53
  Speaker 2: the more protein I need to recover some on the
• 19:55
  Speaker 2: higher end, whereas I can eat on the lower end
• 19:59
  Speaker 2: of the spectrum when I'm not having to work so hard,
• 20:01
  Speaker 2: I'm not having to adapt so much.
• 20:03
  Speaker 4: Okay, So mostly that people are doing like a job,
• 20:07
  Speaker 4: they are not walkout or anything. So do you think
• 20:09
  Speaker 4: that's the same intake as the person who has who
• 20:13
  Speaker 4: are doing the walkout should take the same amount of protein?
• 20:17
  Speaker 2: Great question. That's why there's such a variance. Zero point
• 20:20
  Speaker 2: eight grams. That's the lower end of adequate protein intake. Okay,
• 20:25
  Speaker 2: you can look at the RDA.
• 20:27
  Speaker 3: RDA means recommended daily allowance of protein. They give you
• 20:31
  Speaker 3: a minimum as well. I think for men at the moment,
• 20:33
  Speaker 3: it's recommended to have sixty five grams or more.
• 20:36
  Speaker 2: Oka A RDA just means to prevent deficiency symptoms. That
• 20:41
  Speaker 2: doesn't mean I feel healthy, doesn't mean I feel energetic.
• 20:45
  Speaker 2: It doesn't mean that that I'm I'm equipped for exercise.
• 20:49
  Speaker 2: It doesn't mean I'm I'm rebuilding good mitochondrial density. It
• 20:52
  Speaker 2: doesn't mean any of those things. It just means I'm
• 20:54
  Speaker 2: not deficient. I'm not losing bone density because of my
• 20:58
  Speaker 2: protein intake. Right, So that's the RDA. And so yes,
• 21:03
  Speaker 2: the RDA is inadequate for the average person, even if
• 21:08
  Speaker 2: they're just working in an office job, not doing any exercise,
• 21:11
  Speaker 2: not doing a.
• 21:11
  Speaker 3: Lot of hard activity.
• 21:13
  Speaker 2: It's still inadequate to feel the way you could feel
• 21:17
  Speaker 2: if you had adequate protein in your system, or to
• 21:20
  Speaker 2: even be capable of adapting to exercise. So that's why
• 21:23
  Speaker 2: there's that variance zero point eight grams per per pound
• 21:28
  Speaker 2: of lean mass per day all the way up to
• 21:31
  Speaker 2: one point zero grams per pound of lean mass per day.
• 21:34
  Speaker 3: That's the variance.
• 21:36
  Speaker 2: If I'm not very active, I'm not doing a lot
• 21:38
  Speaker 2: of exercise, I'm still looking at an optimal protein intake
• 21:41
  Speaker 2: of zero point eight grams per pound of lean mass
• 21:43
  Speaker 2: per day. But I hope after this conversation you'll start
• 21:46
  Speaker 2: lifting weights at least, and then maybe you need a
• 21:50
  Speaker 2: at the front end.
• 21:50
  Speaker 4: Right, So the persons who are not eating a beef
• 21:53
  Speaker 4: or any kind of a meat rights always have the
• 21:56
  Speaker 4: protein looking for so mostly for the vegetarians. Do you
• 22:01
  Speaker 4: think that the protein shapes in the market is available
• 22:05
  Speaker 4: like a wave protein? Right? Do you think that a
• 22:07
  Speaker 4: person should take daily intake for the wave protein that
• 22:10
  Speaker 4: is healthy for him.
• 22:12
  Speaker 2: It's a great question, and kind of underlying the question
• 22:15
  Speaker 2: is can I get adequate protein from plant sources?
• 22:18
  Speaker 3: Correct?
• 22:18
  Speaker 2: And the answer is yes, you can, It's just really
• 22:21
  Speaker 2: hard and there's usually a lot of carbohydrates involved in that.
• 22:26
  Speaker 2: So the deeper question is can I get adequate protein
• 22:30
  Speaker 2: from plants and not do enough activity to justify all
• 22:36
  Speaker 2: the carbohydrates, And the answer is no, you can't. It's
• 22:42
  Speaker 2: a lot of pumpkin seeds. Man, You're gonna eat a
• 22:44
  Speaker 2: lot of beans and a lot of pumpkin seeds to
• 22:46
  Speaker 2: get enough protein from plants to meet your protein needs.
• 22:50
  Speaker 3: And so supplements can be helpful in that individuals.
• 22:54
  Speaker 2: That said, with plant proteins, they're not complete proteins.
• 22:59
  Speaker 3: That means they don't.
• 22:59
  Speaker 2: Have all the amino acids in each one, whereas animal
• 23:02
  Speaker 2: proteins have complete amino acid profile, and so in if
• 23:07
  Speaker 2: you're a vegetarian or even a vegan, then then some
• 23:11
  Speaker 2: of these protein supplements can be useful to give you
• 23:14
  Speaker 2: protein devoid of the carbohydrates that come in their natural form, right,
• 23:21
  Speaker 2: And that's a reality that's important. There are many people
• 23:24
  Speaker 2: who do a vegan or vegetarian lifestyle and aren't using
• 23:28
  Speaker 2: supplements to increase their protein, but they're not doing enough
• 23:31
  Speaker 2: activity to justify all the carbohydrates they're eating, and that
• 23:34
  Speaker 2: takes a toll on their body over time.
• 23:37
  Speaker 4: Okay. And many researchers found that after the forty years
• 23:41
  Speaker 4: of forty years of age, the people are losing their
• 23:45
  Speaker 4: massin right. What's the reason behind that? Right? For me? Also? Okay,
• 23:49
  Speaker 4: so if you're forty there that I might wait is
• 23:53
  Speaker 4: more than one hundred and sixty pounds okay? Right now,
• 23:55
  Speaker 4: I'm one hundred and forty four pounds m Okay, So
• 23:59
  Speaker 4: I most le, I mostly take all the foods that
• 24:02
  Speaker 4: i'm I was I was taking previously, right, but suddenly
• 24:07
  Speaker 4: after the forty that my mass index is going down?
• 24:10
  Speaker 4: What was the reason behind that?
• 24:12
  Speaker 3: Yeah?
• 24:13
  Speaker 2: Yeah, So, so to rephrase your question, why do we
• 24:16
  Speaker 2: lose muscle mass?
• 24:17
  Speaker 4: As we exactly correct?
• 24:18
  Speaker 3: Yea, right, and and this for for men and women.
• 24:21
  Speaker 3: This is just a truth.
• 24:22
  Speaker 2: If you look at at at muscle mass plotted against age,
• 24:26
  Speaker 2: there's a downward trend, right, and and that's that's natural.
• 24:30
  Speaker 3: It happens to everybody.
• 24:32
  Speaker 2: And and it doesn't mean it's not a bad thing
• 24:35
  Speaker 2: necessarily as as we get older. For instance, if if
• 24:39
  Speaker 2: our joints start to lose integrity, but we had the
• 24:41
  Speaker 2: same muscle mass as we did before, we're going.
• 24:44
  Speaker 3: To injure ourselves.
• 24:45
  Speaker 2: Yeah, right, and so and so you know, yeah, the
• 24:48
  Speaker 2: eighty year old strength of a twenty year old could
• 24:50
  Speaker 2: hurt the tendons and ligaments over time.
• 24:53
  Speaker 3: So so it's kind of a natural process.
• 24:54
  Speaker 2: But but there's there's two things at play here, especially
• 24:58
  Speaker 2: for men. Testosterone does this as well. Right, So you
• 25:02
  Speaker 2: peak in testosterone between ages twenty and twenty five, depending
• 25:05
  Speaker 2: on the man, and then in general as you age,
• 25:08
  Speaker 2: testosterone continues to go down, and muscle fiber as a
• 25:12
  Speaker 2: function of testosterone is correlated with men. That's why testosterone
• 25:17
  Speaker 2: replacement therapy tends to increase muscle mass.
• 25:19
  Speaker 3: Right.
• 25:20
  Speaker 2: That said, that said, what we've seen in weight training
• 25:24
  Speaker 2: is that you can actually stop the decline of muscle
• 25:28
  Speaker 2: tissue even as you age, and so it will still decline,
• 25:33
  Speaker 2: but not nearly as quickly. And so that's the adaptive
• 25:37
  Speaker 2: stressor that tells the body, Hey, keep these muscles around.
• 25:40
  Speaker 3: I might use them sometimes, and that's very important.
• 25:44
  Speaker 2: That adaptive stressor sends a signal to the body that
• 25:47
  Speaker 2: this muscle tissue is important, keep it around.
• 25:50
  Speaker 3: Even though I'm aging, I'm still going to use it.
• 25:53
  Speaker 2: And that signal can keep our muscle tissue around so
• 25:56
  Speaker 2: that our body is not losing it as we age
• 25:58
  Speaker 2: so quickly.
• 25:59
  Speaker 4: All right, sounds well? Okay. Now when someone says that
• 26:03
  Speaker 4: wake up more tired when they went to the bed,
• 26:06
  Speaker 4: what are the first three things you check in their
• 26:09
  Speaker 4: lifestyle or a level work.
• 26:10
  Speaker 3: Yeah, fantastic question. So a couple of things.
• 26:13
  Speaker 2: The first is in what stage of sleep are they waking?
• 26:17
  Speaker 2: That's very important, right, So if you and I stopped
• 26:21
  Speaker 2: this podcast conversation, I went and I took a nap
• 26:24
  Speaker 2: right now. And I love naps, but I like this conversation,
• 26:27
  Speaker 2: so I'm not hankering for one. But if I go
• 26:31
  Speaker 2: take a nap, if I sleep for fifteen minutes, I'm
• 26:34
  Speaker 2: going to hit a slightly lighter stage of sleep and
• 26:39
  Speaker 2: then I'll come back to consciousness and I'll feel refreshed. Right,
• 26:43
  Speaker 2: And that's clear throughout the sleep literature, it's called light sleep,
• 26:47
  Speaker 2: and light sleep is easy to wake up from. You
• 26:50
  Speaker 2: can feel refreshed and energize, can actually be a reset
• 26:53
  Speaker 2: for your capacity and actually restore some willpower, which is great.
• 26:56
  Speaker 2: But if I exit this conversation with you right now
• 26:59
  Speaker 2: and I go to sleep for one hour, Okay, I'm
• 27:02
  Speaker 2: going to sleep and I'm going to get all the
• 27:05
  Speaker 2: way into my deep sleep cycle, and if I wake up,
• 27:09
  Speaker 2: my alarm wakes me up in deep sleep. Now I
• 27:12
  Speaker 2: have so much sleep inertia that I'm going to feel
• 27:17
  Speaker 2: way more tired than when I laid down, and it's
• 27:21
  Speaker 2: going to take me a long time to wake back up.
• 27:24
  Speaker 3: Right.
• 27:25
  Speaker 2: And so the first thing I look at is what
• 27:28
  Speaker 2: is this person's sleep cycle?
• 27:31
  Speaker 3: How are they waking? When are they going to bed?
• 27:33
  Speaker 2: And when in their sleep cycle are they waking, Because
• 27:36
  Speaker 2: if they're waking in their deep sleep cycle, well, of
• 27:39
  Speaker 2: course you feel more tired than when you went to bed.
• 27:42
  Speaker 2: Has nothing to do with any problems in your lab work,
• 27:44
  Speaker 2: has nothing to do with any problems in your ability
• 27:47
  Speaker 2: to move energy. It's just that you woke when your
• 27:50
  Speaker 2: body was entering the deepest stages of recovery, and you
• 27:54
  Speaker 2: woke up in the middle of that, you're like, where
• 27:56
  Speaker 2: am I?
• 27:56
  Speaker 3: What time is it? Who am I?
• 28:00
  Speaker 4: Right?
• 28:00
  Speaker 3: Right?
• 28:01
  Speaker 2: And this often happens with individuals when they're sleep deprived
• 28:05
  Speaker 2: and they're getting little pockets of sleep in inconsistent times.
• 28:11
  Speaker 2: So you know, I only get three hours or I
• 28:13
  Speaker 2: only get four hours, and it's not when I normally sleep,
• 28:16
  Speaker 2: and I'm having to fit it in in certain places.
• 28:18
  Speaker 3: That would be the.
• 28:20
  Speaker 2: First thing I look at. Human beings have a circadian rhythm.
• 28:24
  Speaker 2: We are diurnal mammals. That means that we want to
• 28:28
  Speaker 2: be awake when the sun's up, and we want to
• 28:31
  Speaker 2: be asleep when the sun's down.
• 28:33
  Speaker 3: We live in the modern world. We got light coming
• 28:35
  Speaker 3: at us from all different directions.
• 28:37
  Speaker 2: We can stay up till two in the morning on
• 28:38
  Speaker 2: our phone, scurolling, you know all that stuff. And so
• 28:41
  Speaker 2: what I recommend first out of those three I know
• 28:43
  Speaker 2: this is a long answer, but it's it's very necessary,
• 28:46
  Speaker 2: is that we set a normal sleep time in a
• 28:50
  Speaker 2: normal wake time.
• 28:52
  Speaker 3: Now, for an operator who's on mission, you don't get
• 28:54
  Speaker 3: to do that. That's why sleep deprivation is part of
• 28:57
  Speaker 3: the mission.
• 28:57
  Speaker 2: Okay, but when you're not on the mission, mm hmm,
• 29:01
  Speaker 2: you better go to bed at the same time and
• 29:03
  Speaker 2: wake up at the same time every day.
• 29:05
  Speaker 3: That's how you recover. That's how you become.
• 29:07
  Speaker 2: Resilient to the sleep deprivation of an operation. And so
• 29:12
  Speaker 2: so that's why in the military there's lights out. Everybody
• 29:15
  Speaker 2: shuts their lights off at a certain time, and the
• 29:18
  Speaker 2: and the guy who's running the place, he will he
• 29:22
  Speaker 2: will kill you.
• 29:22
  Speaker 3: He will get he will get after you if if
• 29:24
  Speaker 3: you don't shut your stupid light off. And that's why
• 29:27
  Speaker 3: there's revelle.
• 29:28
  Speaker 2: That's why you wake up at a certain time every
• 29:30
  Speaker 2: day because because you have.
• 29:32
  Speaker 3: To get this right in order to feel more energetic.
• 29:36
  Speaker 2: I know that was a long answer. Do you have
• 29:38
  Speaker 2: a follow up before I move into the other two?
• 29:40
  Speaker 4: So the thing has happened to me, okay, And the
• 29:43
  Speaker 4: one research he says that if you're taking a nap
• 29:46
  Speaker 4: in the noon, around one and a half hour, that
• 29:49
  Speaker 4: would be the perfect nap for your body. But if
• 29:52
  Speaker 4: you take longer than that that your body will get
• 29:56
  Speaker 4: tired after that when you wolcome, mhm. What happened to
• 29:59
  Speaker 4: me that whenever I try to take a nap even
• 30:02
  Speaker 4: thirteen minutes or fifteen minutes, okay, for the whole night
• 30:05
  Speaker 4: I'm not able to sleep. Do you feel any kind
• 30:08
  Speaker 4: of reason that what's happened? Because that's why I never
• 30:12
  Speaker 4: took a nap in the load, because otherwise the whole
• 30:15
  Speaker 4: night I'm gonna wake.
• 30:17
  Speaker 3: Yes. Yeah, And that can happen to individuals, right, because
• 30:20
  Speaker 3: our sleep, our sleep is actually a subconscious process. You
• 30:24
  Speaker 3: can't make yourself sleep, You can't be like, go to sleep.
• 30:26
  Speaker 4: It does exactly.
• 30:27
  Speaker 3: Yeah.
• 30:28
  Speaker 2: There are some very very deep brain mechanisms that tell
• 30:32
  Speaker 2: us when it's time to sleep.
• 30:34
  Speaker 3: Right. One of those mechanisms is a dentistyin a dentisy
• 30:38
  Speaker 3: builds up in the brain over the day. That's why
• 30:40
  Speaker 3: we like caffeine.
• 30:41
  Speaker 2: Caffeine blocks receptors, and so we might be getting more
• 30:46
  Speaker 2: and more tired, but we don't know it, right, And
• 30:50
  Speaker 2: so's there's several mechanisms in the brain throughout the day
• 30:53
  Speaker 2: that tell us when it's time to rest, it's time
• 30:56
  Speaker 2: to sleep, and for some individuals a nap can be.
• 31:00
  Speaker 3: Can can kind of reset the clock.
• 31:03
  Speaker 2: And so now your natural mechanism for telling you to
• 31:06
  Speaker 2: sleep has now been usurped or something along those lines.
• 31:11
  Speaker 3: And now it's easier for you to stay awake.
• 31:14
  Speaker 2: Rather than to go to bed, right, and so so,
• 31:17
  Speaker 2: for some individuals naps can be a magical thing, and
• 31:20
  Speaker 2: for other individuals, naps are a nail in the coffin
• 31:23
  Speaker 2: for a good night's sleep.
• 31:24
  Speaker 3: Tonight, Yeah, sleep right?
• 31:29
  Speaker 4: Okay. How can someone tell the difference between being a
• 31:33
  Speaker 4: busy tired versus having a real metabolic or hormonal problem.
• 31:38
  Speaker 3: Yeah, that's a fair question.
• 31:39
  Speaker 2: I would say the primary issue there would be lab work,
• 31:43
  Speaker 2: right doesn't lie. So if you are in a position
• 31:47
  Speaker 2: where you're feeling fatigued and tired all the time, right,
• 31:50
  Speaker 2: there might be some lifestyle factors that could fix that
• 31:53
  Speaker 2: for you, and it's worth addressing those because many times
• 31:58
  Speaker 2: when you do blood work, the solutions are usually medical,
• 32:02
  Speaker 2: which means that they're symptomatic as opposed to foundational. Let's
• 32:07
  Speaker 2: say I am consuming too little protein and too many carbohydrates.
• 32:12
  Speaker 2: That would be to our question about vegetarianism earlier, Right,
• 32:16
  Speaker 2: consuming too little protein, too many carbohydrates, and I feel.
• 32:19
  Speaker 3: Tired all the time.
• 32:20
  Speaker 2: My lab work might show me that my A one
• 32:23
  Speaker 2: C and my glucose are pre diabetic. So the medical
• 32:28
  Speaker 2: solution to that is to prescribe met foreman. Met Foreman
• 32:32
  Speaker 2: is a drug that can help to lower blood glucose,
• 32:35
  Speaker 2: can help to lower a one C and it works.
• 32:37
  Speaker 3: It does a great job.
• 32:38
  Speaker 2: But if I'm still consuming too little protein and too
• 32:41
  Speaker 2: many carbohydrates, then.
• 32:43
  Speaker 3: I haven't solved the problem.
• 32:44
  Speaker 2: I have just started taking a drug that helps my
• 32:48
  Speaker 2: lab work look better, right, and actually solve some real
• 32:51
  Speaker 2: problems for me. Because because high blood sugar is not
• 32:54
  Speaker 2: a good thing. But if while I'm taking met Foreman,
• 32:57
  Speaker 2: I start consuming more protein in either consuming fewer carbohydrates
• 33:02
  Speaker 2: or engaging in weight training in a way that uses
• 33:05
  Speaker 2: the carbohydrates that I'm eating, then I will both improve
• 33:10
  Speaker 2: my blood sugar and deal with the underlying issue that
• 33:14
  Speaker 2: led to this imbalance in the first place.
• 33:17
  Speaker 3: And So if.
• 33:18
  Speaker 2: Somebody is like, hmm, is there a real problem or
• 33:21
  Speaker 2: am I just dealing with lifestyle issues?
• 33:23
  Speaker 3: Here?
• 33:24
  Speaker 2: You can do lab work to identify what the effect
• 33:27
  Speaker 2: of your lifestyle issues.
• 33:28
  Speaker 3: Are on your body.
• 33:31
  Speaker 2: But beware of our pharmaceutical intervention that doesn't also come
• 33:36
  Speaker 2: with some sort of lifestyle solution, because if your testosterone
• 33:42
  Speaker 2: replacement therapy would be a great example. We talked about
• 33:45
  Speaker 2: testosterone going down as men age right, tested the population
• 33:51
  Speaker 2: at age fifty, Yeah, most guys are going to have
• 33:53
  Speaker 2: low testosterone, right, that just happens. Right, But if that
• 33:57
  Speaker 2: guy's not weight training, if that guy's doing a lot
• 34:00
  Speaker 2: of sitting, that guy's not sleeping very well, that guy's
• 34:03
  Speaker 2: not consuming enough protein. Those are all things that affect
• 34:06
  Speaker 2: testosterone at a serum level. He can do testosterone replacement
• 34:10
  Speaker 2: therapy that would increase his testosterone, but he still has
• 34:14
  Speaker 2: these lifestyle factors that are contributing to low testosterone, and
• 34:19
  Speaker 2: so he would be artificially raising his testosterone while not
• 34:22
  Speaker 2: addressing the core health issues.
• 34:24
  Speaker 3: So very helpful. Just be careful about.
• 34:27
  Speaker 2: Pharmaceutical intervention without a lifestyle solution.
• 34:30
  Speaker 4: So are you suggesting like the person who has a
• 34:33
  Speaker 4: pre diabete has to take intake the protein.
• 34:36
  Speaker 2: Yeah, for many individuals who are who are headed down
• 34:39
  Speaker 2: the diabetic road, and this is type two diabetes. Obviously
• 34:42
  Speaker 2: two diabetes develops when your pancreas gets tired of pumping
• 34:46
  Speaker 2: out so much insulin all the time and you become
• 34:49
  Speaker 2: insulin resistant. But for many individuals who are who are
• 34:52
  Speaker 2: becoming pre diabetic, yes, one of the nutrition interventions is
• 34:56
  Speaker 2: to increase protein. And take a couple of reasons for this,
• 35:00
  Speaker 2: I increase protein intake, my lean body.
• 35:02
  Speaker 3: Mass will also go up. Is useful because.
• 35:05
  Speaker 2: Muscle tissue is really good at clearing out glucose from
• 35:09
  Speaker 2: the blood stream, and diabetics have a hard time clearing
• 35:12
  Speaker 2: glucose from bloodstream, so muscles are very good at that.
• 35:15
  Speaker 2: The other reason protein intake increased is helpful is because
• 35:19
  Speaker 2: it lowers what's called the glycemic index of my food.
• 35:22
  Speaker 3: So I'll pick on skittles here. Skittles are silly little candy,
• 35:27
  Speaker 3: lots and lots of sugar.
• 35:28
  Speaker 4: Right.
• 35:28
  Speaker 2: If I eat skittles, it's gonna digest in my stomach
• 35:31
  Speaker 2: and hit my bloodstream really fast, so my blood sugar
• 35:34
  Speaker 2: spike's really high. But if I had some steak, which
• 35:38
  Speaker 2: would be a very heavy protein, and then I have
• 35:41
  Speaker 2: a handful of skittles, what you'll find is my blood
• 35:45
  Speaker 2: sugar will still come up, but it'll come up much
• 35:47
  Speaker 2: more slowly, and it won't spike nearly as high.
• 35:51
  Speaker 4: Right when it's come down, right.
• 35:53
  Speaker 3: That's exactly right.
• 35:54
  Speaker 2: So protein intake actually lowers the glycemic index of our
• 35:57
  Speaker 2: foods as well, and so that can that can make
• 36:00
  Speaker 2: sugar have less of an impact on a pre diabetic body.
• 36:03
  Speaker 4: Okay, and another thing is that I'm not sure, but
• 36:06
  Speaker 4: is a myth maybe that the persons who are not
• 36:10
  Speaker 4: doing workout but they are taking the protein so much
• 36:13
  Speaker 4: intake on daily baseas maybe that body is going to
• 36:16
  Speaker 4: lean down the mass inde is going to lean down.
• 36:19
  Speaker 4: Is it true?
• 36:21
  Speaker 3: No, it will. It will.
• 36:22
  Speaker 2: If you're not consuming in adequate protein, and suddenly you
• 36:25
  Speaker 2: begin consuming adequate protein and you're not exercising or anything,
• 36:29
  Speaker 2: you actually will change your body.
• 36:31
  Speaker 3: Composition a bit.
• 36:33
  Speaker 2: You'll find lean body mask goes up. And then also
• 36:36
  Speaker 2: there's something called the thermic effective food. So if you
• 36:39
  Speaker 2: take let's say you take in one five hundred calories
• 36:43
  Speaker 2: per day, okay, and you have very low protein intake,
• 36:49
  Speaker 2: but then you continue to consume one thy five hundred
• 36:52
  Speaker 2: calories per day, but a lot more of that's protein
• 36:55
  Speaker 2: than it actually takes your body a lot more energy
• 36:59
  Speaker 2: to digest protein than it does to digest carbohydrates and fats.
• 37:04
  Speaker 2: And so, just as an effect of increasing your protein intake,
• 37:07
  Speaker 2: well keeping your food consumption the same, your your metabolic
• 37:12
  Speaker 2: process to break down your food cost us more, and
• 37:16
  Speaker 2: so you actually burn burn some more calories to digest
• 37:21
  Speaker 2: the protein than you than you did in order to
• 37:24
  Speaker 2: digest the fats and carbohydrates. So you have kind of
• 37:26
  Speaker 2: the dual effect. When you consume more protein, lean mask
• 37:30
  Speaker 2: goes up, and also when you consume more protein, you
• 37:35
  Speaker 2: actually burn more calories in order to digest.
• 37:38
  Speaker 4: Okay, make sense. Okay, Now let's talk about the weight
• 37:40
  Speaker 4: gain and one of the your keywords like dead bots
• 37:45
  Speaker 4: and the one belly fat. So, can you just brief
• 37:48
  Speaker 4: me about what dead what means?
• 37:50
  Speaker 3: Well?
• 37:50
  Speaker 2: Yeah, actually this has a this has a particularly important
• 37:53
  Speaker 2: meaning to me. I'm a dad, I have a ten
• 37:55
  Speaker 2: year old. I have a ten year old and an
• 37:57
  Speaker 2: eight year old. And my very first business actually I
• 38:00
  Speaker 2: met the CEO of Everyday Spy, Andrew Rustamante. I met
• 38:05
  Speaker 2: him as a guest on my podcast eight years ago
• 38:10
  Speaker 2: on my podcast called Defining Dad Bod.
• 38:13
  Speaker 3: That was my first that was my first.
• 38:14
  Speaker 2: Business, and so and so I created that business because
• 38:18
  Speaker 2: I learned after my son was born. It was the
• 38:20
  Speaker 2: first time in my life I had ever struggled with
• 38:23
  Speaker 2: my health and fitness. I didn't I didn't know this.
• 38:26
  Speaker 2: But for fathers, their testosterone drops to one third of
• 38:32
  Speaker 2: their age appropriate normal when their first.
• 38:34
  Speaker 3: Child is born. And this is actually useful.
• 38:37
  Speaker 2: This keeps us from like shaking babies and stuff. So
• 38:41
  Speaker 2: it's actually an important mechanism for us biologically.
• 38:44
  Speaker 3: But that also creates.
• 38:47
  Speaker 2: This biological environment for fat accumulation. And so there's actually
• 38:53
  Speaker 2: a biological basis for dad bod. So so if you're
• 38:56
  Speaker 2: a new dad listening to this, just so you know
• 38:59
  Speaker 2: you're you're in a state of lower testosterone, don't freak out.
• 39:03
  Speaker 2: You can actually be a good steward of that. You
• 39:05
  Speaker 2: can actually take good care of your body, and you
• 39:07
  Speaker 2: don't have to gain all this fat, but just know
• 39:09
  Speaker 2: that biologically you're there now at large. Dad bod is
• 39:14
  Speaker 2: really just a description of gaining fat in your mid section, okay,
• 39:20
  Speaker 2: And and so that's you know, fat around your liver,
• 39:23
  Speaker 2: fat around your pectoral muscles, fat around your your back, right,
• 39:27
  Speaker 2: And that's a result of a number of things, even
• 39:31
  Speaker 2: if you're not a dad, right, but being sedentary is
• 39:34
  Speaker 2: one of those things. Remember, if I am not in
• 39:37
  Speaker 2: good enough shape to burn fats as a fuel source
• 39:41
  Speaker 2: and my body has to rely on carbohydrate, then I
• 39:44
  Speaker 2: will accumulate fat but never be able to use it,
• 39:48
  Speaker 2: and I'll have to consume carbohydrates in order to have
• 39:51
  Speaker 2: the energy necessary to do what I'm doing every day.
• 39:54
  Speaker 3: Right, So, so a.
• 39:55
  Speaker 2: Big piece of dad bod is actually the loss of
• 39:59
  Speaker 2: cardio vascular fit. And we actually seen this born in
• 40:03
  Speaker 2: the research when you look at the American Heart Association
• 40:06
  Speaker 2: studies only ninety minutes.
• 40:08
  Speaker 3: That's not long, ninety minutes in a week.
• 40:10
  Speaker 2: Ninety minutes of cardiovascular exercise and a we actually lowers
• 40:14
  Speaker 2: the incidence of heart attack, atherosclerosis, and visceral fat accumulation
• 40:21
  Speaker 2: can lower that by a significant margin. The percentage escapes me,
• 40:25
  Speaker 2: but it's crazy, like ninety minutes, It's ridiculous. It's something
• 40:29
  Speaker 2: like an eighty percent decrease and all cause mortality to
• 40:34
  Speaker 2: just do ninety minutes a week. And part of that
• 40:37
  Speaker 2: is is I teach my body how to burn fat
• 40:38
  Speaker 2: as a fuel source because I can move oxygen and
• 40:41
  Speaker 2: now I don't accumulate it around my organs, and therefore
• 40:44
  Speaker 2: I'm healthier, a lot less stress and pressure on the system.
• 40:46
  Speaker 4: No, okay, okay, so let's ask let me ask for
• 40:49
  Speaker 4: the new parents. Okay, So many new parents gain the
• 40:51
  Speaker 4: weight and never lose it, especially around the stomach, always
• 40:56
  Speaker 4: have the belly fat, right, yes, So based on your
• 40:58
  Speaker 4: what what hormonal changes happen after having a kid.
• 41:02
  Speaker 3: Yeah, so for it's actually different for mom and dad.
• 41:05
  Speaker 2: Right, So mom goes through the hormonal changes related to
• 41:09
  Speaker 2: breastfeeding usually, yeah, that's true, right, Whereas whereas dads and
• 41:13
  Speaker 2: we don't know why.
• 41:14
  Speaker 3: We don't know why.
• 41:15
  Speaker 2: This is, dad's hormone level drops again, his nostosterone dress
• 41:20
  Speaker 2: to about a one third of his age appropriate normal.
• 41:22
  Speaker 3: We don't know.
• 41:22
  Speaker 2: We don't know if it's the pheromones from the woman
• 41:25
  Speaker 2: that tells the dad's body, hey, you've got a new
• 41:28
  Speaker 2: baby in the house.
• 41:29
  Speaker 3: We don't know if it's the sleep deprivation of having
• 41:31
  Speaker 3: a new baby in the house.
• 41:33
  Speaker 4: Right.
• 41:33
  Speaker 3: We don't know what the case is.
• 41:34
  Speaker 2: But there are hormonal changes on both fronts, right, and
• 41:38
  Speaker 2: but for both parents, cortisol rises significantly. Cortisol's the stress hormone,
• 41:43
  Speaker 2: right and so and so cortisol can break down the glycogen,
• 41:48
  Speaker 2: the stored carbohydrate of the liver, and then blood sugar
• 41:52
  Speaker 2: flows out and your body. If your body doesn't use that,
• 41:56
  Speaker 2: if I'm not exercising, I'm not not running around or anything,
• 42:00
  Speaker 2: then it will be stored as fat. And that's why
• 42:03
  Speaker 2: we end up with fat storage all around our mid
• 42:06
  Speaker 2: section because our liver glycogen is being broken down by
• 42:09
  Speaker 2: the stress hormone and then lots of caffeine consumption and
• 42:13
  Speaker 2: energy drinks and all that stuff breaking down that but
• 42:16
  Speaker 2: it's not being used and so it's accumulating as fat
• 42:21
  Speaker 2: now that.
• 42:21
  Speaker 3: It's stored for energy.
• 42:24
  Speaker 2: So if my liver glycogen is breaking down and I'm
• 42:28
  Speaker 2: using it, then I don't store fat in the mid section.
• 42:31
  Speaker 2: But if my liver glycogen is breaking down and I'm
• 42:34
  Speaker 2: not using it, then this is where my fat's going
• 42:38
  Speaker 2: to accumulate.
• 42:39
  Speaker 4: Okay, So that's why the accumulations of the fat asking
• 42:42
  Speaker 4: for more food, right, That's why it's creat the benefit.
• 42:45
  Speaker 3: That's right. That's right.
• 42:46
  Speaker 4: Okay. So if someone is trying ketal fasting or cardio
• 42:50
  Speaker 4: but their body but their benefit won't budge, what mistake
• 42:55
  Speaker 4: do you see most of Yeah?
• 42:57
  Speaker 3: Fair question. So these are those are three different adapts.
• 43:00
  Speaker 4: Right.
• 43:00
  Speaker 2: Fasting is the capacity to go without food for a
• 43:03
  Speaker 2: period of time, and so that means my glycogen stores
• 43:06
  Speaker 2: get depleted. Many people who think they're fasting, aren't. I
• 43:10
  Speaker 2: hear this a lot.
• 43:12
  Speaker 3: I've tried interminute fasting and it didn't work, and unfortunately,
• 43:16
  Speaker 3: that person means that they've gone without food for sixteen
• 43:19
  Speaker 3: hours and then they've eaten again, and they've tried that
• 43:23
  Speaker 3: every day. But that that's not fasting.
• 43:28
  Speaker 2: Fasting is when you have that's in the actual research,
• 43:31
  Speaker 2: we call that time restricted eating. That's different, that's a
• 43:34
  Speaker 2: different biological adaptation. So fasting is when I have I'm
• 43:40
  Speaker 2: done consuming food. I haven't eaten anything, right, I have
• 43:44
  Speaker 2: run out of the carbohydrate, the glycogen in my muscles.
• 43:49
  Speaker 3: And in my liver.
• 43:51
  Speaker 2: My body's done digesting the carbohydrate from my food, So
• 43:54
  Speaker 2: I have no carbohydrates available to me anymore.
• 43:57
  Speaker 3: And I go from what's.
• 43:58
  Speaker 2: Called a fed date to a fasted state at this
• 44:02
  Speaker 2: point because now my body's only option is to pull
• 44:06
  Speaker 2: energy from my fat stores. And for the average individual,
• 44:10
  Speaker 2: that doesn't really occur until about eighteen to twenty hours
• 44:14
  Speaker 2: of no consumption. And so this is important for a
• 44:19
  Speaker 2: lot of individuals. They'll say I've tried fasting, they're not
• 44:22
  Speaker 2: actually fasting. Becoming a fasted state actually digging into your
• 44:27
  Speaker 2: fat as a fuel source.
• 44:29
  Speaker 3: That requires that you have depleted.
• 44:31
  Speaker 2: The body of carbohydrates, right, and then ketosis. Similarly, ketosis
• 44:36
  Speaker 2: happens in a fasted state, your body has to change
• 44:39
  Speaker 2: fats into.
• 44:41
  Speaker 3: Ketones in order to use them as energy.
• 44:43
  Speaker 2: But when somebody's consuming a ketogenic diet, all that means
• 44:47
  Speaker 2: is that they've lowered their carbohydrate and takes so low
• 44:51
  Speaker 2: that their bodies continually using fat as a fuel source. However,
• 44:55
  Speaker 2: whether I'm using fat from my body or fat.
• 44:59
  Speaker 3: From my food, ketosis doesn't tell us that. So if I'm.
• 45:02
  Speaker 2: Consuming one hundred grams of fat per day, that's a
• 45:05
  Speaker 2: nine calories program of fat. That's nine hundred calories from fat.
• 45:09
  Speaker 2: If I'm consuming one hundred grams of fat per day,
• 45:11
  Speaker 2: I could be ketogenic, but I'm not actually using the
• 45:14
  Speaker 2: body fat on my body as energy. I'm using the
• 45:18
  Speaker 2: fat from my diet as energy.
• 45:20
  Speaker 3: Now that's not bad.
• 45:21
  Speaker 2: That's actually a medically productive thing to do. For people
• 45:24
  Speaker 2: with epilepsy or even some forms of mental health issues
• 45:28
  Speaker 2: have been treated with a ketogenic diet. But ketosis doesn't
• 45:33
  Speaker 2: necessarily tell the body to use your fat as a
• 45:36
  Speaker 2: fuel source. It's just adapted to use fat in whatever
• 45:41
  Speaker 2: form you've got it in your.
• 45:42
  Speaker 3: Bloodstream as a fuel source. Right.
• 45:45
  Speaker 2: And then finally, cardiovascular exercise. For many individuals when they
• 45:49
  Speaker 2: say I've tried cardio. What they mean is they're trying
• 45:53
  Speaker 2: to run off their excess energy from their diet.
• 45:58
  Speaker 3: So I'm going to do I'm going.
• 46:00
  Speaker 2: To do the Stare Master, I'm going to run, and
• 46:02
  Speaker 2: I'm going to burn three hundred calories.
• 46:04
  Speaker 3: Well, cardio is a terrible, terrible way to burn calories.
• 46:08
  Speaker 2: It really is like living is way more calorically difficult.
• 46:12
  Speaker 2: Like you and I having this conversation are going to
• 46:14
  Speaker 2: burn lots of calories, but going for a run. I mean,
• 46:19
  Speaker 2: I don't know if you've done the math, but you're
• 46:21
  Speaker 2: barely gonna You're barely gonna touch the cheeseburger you ate.
• 46:24
  Speaker 3: You know, So, cardiovascular exercise is a terrible.
• 46:28
  Speaker 2: Way to burn extra calories, right, Cardiovascular exercise is for
• 46:33
  Speaker 2: the fitness capacity of my body to move oxygen, not
• 46:37
  Speaker 2: for burning calories. And so, what I would say to
• 46:39
  Speaker 2: the person who's like, Hey, I've tried fasting, I've tried ketosis,
• 46:43
  Speaker 2: I've tried cardiovascul exercise.
• 46:45
  Speaker 3: None of it works.
• 46:46
  Speaker 2: What I'm going to do with a stubborn bellley fat,
• 46:49
  Speaker 2: I would say to this person, I need you to
• 46:51
  Speaker 2: investigate your nutrition, and what I want you to start
• 46:55
  Speaker 2: doing is start start noticing when you eat nutrient dense
• 46:59
  Speaker 2: foods versus energy dense.
• 47:02
  Speaker 3: Food These are not the same thing. Energy. Energy density
• 47:06
  Speaker 3: is calories.
• 47:07
  Speaker 2: There's nothing wrong with calories, they're very very useful for energy, right.
• 47:11
  Speaker 2: But some foods have very high energy density and very
• 47:15
  Speaker 2: low nutrient density.
• 47:17
  Speaker 3: A good example would be like a donut.
• 47:19
  Speaker 2: Doughnuts are lots of carbohydrates, lots of fat, no vitamins
• 47:23
  Speaker 2: or minerals, no protein, no electrolytes, there's nothing, there's nothing
• 47:30
  Speaker 2: nutrient dense about a donut.
• 47:32
  Speaker 3: Right.
• 47:32
  Speaker 2: You can run a marathon on a donut, but you're
• 47:35
  Speaker 2: not going to live well on a donut, right. Whereas
• 47:38
  Speaker 2: something like blackberries or sardines, These are very nutrient dense
• 47:44
  Speaker 2: foods that.
• 47:45
  Speaker 3: Are very low energy density foods.
• 47:48
  Speaker 2: Blackberries have lots of polyphenols, lots of lots of fiber,
• 47:52
  Speaker 2: lots of.
• 47:54
  Speaker 3: Carotenoids that are very bioactive in the body, but very
• 47:58
  Speaker 3: very low energy density. Like you're not going to run
• 48:01
  Speaker 3: a marathon on blueberries or blackberries, right, but lots and
• 48:04
  Speaker 3: lots of nutrients.
• 48:05
  Speaker 2: Same thing with sardines, Lots of protein, lots of magnesium,
• 48:08
  Speaker 2: lots of calcium, lots of phosphorus, all the stuff you
• 48:12
  Speaker 2: need in a tiny little animal right there, right, very
• 48:15
  Speaker 2: nutrient dense food but they're very low in energy density.
• 48:19
  Speaker 2: You know, if you need to run a marathon, you're
• 48:20
  Speaker 2: not eating sardines on the line.
• 48:23
  Speaker 3: Yeah, And so.
• 48:25
  Speaker 2: What I would say to this person is I need
• 48:27
  Speaker 2: you to monitor your nutrient dense foods. I need you
• 48:30
  Speaker 2: to focus on consuming nutrient dense foods every day that
• 48:34
  Speaker 2: will actually feed your metabolism to help you adapt, right,
• 48:38
  Speaker 2: And then to notice in your diet where energy density
• 48:42
  Speaker 2: is very high and start looking at where you need
• 48:45
  Speaker 2: to eliminate energy density. Because fasting is great ketosis, there's
• 48:50
  Speaker 2: nothing rarely wrong with that. Cardiovascul exercise helps you move ouxide.
• 48:54
  Speaker 3: And f right.
• 48:56
  Speaker 2: But if I'm still consuming way more energy than I
• 48:58
  Speaker 2: need and not enough nutrients, then I'm going to try
• 49:04
  Speaker 2: to starve myself.
• 49:05
  Speaker 3: But it's only going to hurt me rather than help me.
• 49:08
  Speaker 3: Does that make sense?
• 49:09
  Speaker 4: Yes, it's for the cardiom mascular exercise. That what are
• 49:12
  Speaker 4: you What is your preference going outside for the run
• 49:16
  Speaker 4: or just run on the treadmill.
• 49:17
  Speaker 2: Personally, or when I coach my client both Okay, so
• 49:21
  Speaker 2: when I coach my clients.
• 49:22
  Speaker 3: The answer is, whatever you're going to do consistently.
• 49:25
  Speaker 2: Okay, cardiovascual exercise is not useful if you do it
• 49:29
  Speaker 2: like once a week or twice a month.
• 49:33
  Speaker 3: Whatever you're going to do consistently.
• 49:34
  Speaker 2: I have a I have a client who lives in
• 49:37
  Speaker 2: in Idaho and the it's very very cold there right now,
• 49:41
  Speaker 2: and he's not going to go running outside his treadmill
• 49:46
  Speaker 2: right because because it's icy out there, he's not going outside,
• 49:50
  Speaker 2: and and so I'd rather him run on his treadmill
• 49:52
  Speaker 2: than to take four months off of cardiovascular exercise because
• 49:55
  Speaker 2: it's winter outside.
• 49:56
  Speaker 3: Do that makes sense, Yeah, yeah, okay, But but my.
• 49:59
  Speaker 2: Personal difference for a number of reasons is I prefer
• 50:02
  Speaker 2: to run outside, and I love nature. Biomechanically speaking, when
• 50:09
  Speaker 2: you're on a surface and you're pushing against the ground
• 50:12
  Speaker 2: to move you forward, that activates your post to your chain,
• 50:16
  Speaker 2: your glutes, your core, muscles, your hamstrings, and it's actually
• 50:20
  Speaker 2: more functional for you, whereas on a treadmill, the ground's
• 50:23
  Speaker 2: moving and what you're actually doing is picking up your
• 50:27
  Speaker 2: foot and putting it forward. Picking up your foot and
• 50:29
  Speaker 2: putting it forward, you're not actually pushing against the ground
• 50:31
  Speaker 2: as much. And so that means it makes you hip
• 50:34
  Speaker 2: flex your dominant you use the muscles in the front
• 50:36
  Speaker 2: of your hips more, which can contribute to things like
• 50:39
  Speaker 2: back pain or maladaptive posture or movement patterns. And so
• 50:43
  Speaker 2: if you have the choice being outsides, better for you. However, However, again,
• 50:49
  Speaker 2: whatever you're going to do consistently, if you're like, oh,
• 50:51
  Speaker 2: I can't run outside, so I guess I won't run,
• 50:53
  Speaker 2: don't do that. Go run on your treadmill.
• 50:57
  Speaker 3: Cardiovascal exercise is good for you.
• 51:00
  Speaker 4: Right now, you know the many reals are many research
• 51:02
  Speaker 4: is also happening right now that after the COVID that
• 51:05
  Speaker 4: is happening right now. The people are who are running
• 51:08
  Speaker 4: on the treadmill, sometimes they are they're getting dead immediately.
• 51:11
  Speaker 4: Sometimes any particular methods that maybe they they did something
• 51:17
  Speaker 4: wrong on the treadmill, so that's why they're dead.
• 51:20
  Speaker 3: That's a fair question.
• 51:21
  Speaker 2: I don't have the research to point to this, but
• 51:23
  Speaker 2: I do have I do have a research topic that
• 51:26
  Speaker 2: is relevant, and that is that vitamin D serum vitamin D,
• 51:31
  Speaker 2: how much vitamin D was in your bloodstream was indirectly
• 51:35
  Speaker 2: correlated with mortality rate during COVID.
• 51:38
  Speaker 3: So the higher your vitamin D levels were the less
• 51:41
  Speaker 3: likely COVID was to kill you. We don't know why.
• 51:43
  Speaker 2: We don't know if it's like a pill you can
• 51:45
  Speaker 2: take or whatever. But if you are, if you're going
• 51:48
  Speaker 2: outside to do your exercise, you're naturally going to have
• 51:51
  Speaker 2: a higher vitamin D than somebody who is got And
• 51:54
  Speaker 2: so I'm not sure if I had to do with
• 51:56
  Speaker 2: the indoor exercise necessarily, but I would say that that
• 51:59
  Speaker 2: my first thought is that is that vitamin D matters,
• 52:04
  Speaker 2: and that benefit comes from being outside. And so for
• 52:08
  Speaker 2: individuals who regularly exercise outside, they're finding themselves with higher
• 52:12
  Speaker 2: vitamin D serum in general as opposed to the people
• 52:15
  Speaker 2: who are running on the tread.
• 52:16
  Speaker 4: Oh okay, make sense. Okay, Now let's talk about the
• 52:18
  Speaker 4: metabodic health and diabetes rised. Okay, So we see many
• 52:22
  Speaker 4: people in their thirty and forties with the pre diabetic
• 52:25
  Speaker 4: and the metabolic disease. What early warning scigns do most
• 52:28
  Speaker 4: people meet?
• 52:29
  Speaker 3: Fair question. So there's a couple.
• 52:32
  Speaker 2: The first actually is cardiovascular fitness. So before you can
• 52:37
  Speaker 2: even measure this, in your bloodstream, your VO two, that's
• 52:40
  Speaker 2: the volume of oxygen that you can move.
• 52:42
  Speaker 3: Throughout your body.
• 52:44
  Speaker 2: Your VO two drops significantly and then several of the
• 52:48
  Speaker 2: downstream effects occur.
• 52:50
  Speaker 3: So you can see this in the research.
• 52:51
  Speaker 2: If you test a population of thirty year old individuals,
• 52:55
  Speaker 2: if you test their VO two, that's the volume of
• 52:57
  Speaker 2: oxygen they're able to move during extra size.
• 53:00
  Speaker 3: And it's a simple test.
• 53:01
  Speaker 2: I mean, you could go run a mile as quickly
• 53:03
  Speaker 2: as possible, or go walk a mile, or go crawl
• 53:06
  Speaker 2: a mile, or however long you're going to do it.
• 53:08
  Speaker 2: And this is actually a very simple test. And you
• 53:11
  Speaker 2: could take all those people and categorize them into the
• 53:14
  Speaker 2: lowest quintile it's the lowest VO two, the lowest ability
• 53:18
  Speaker 2: to move oxygen throughout the body, to the highest VO two, right,
• 53:21
  Speaker 2: and then you can follow those people around. That's called
• 53:24
  Speaker 2: a longitudinal study and just see what developed. The top
• 53:28
  Speaker 2: quintile of VO two has like a microscopic amount of diabetes,
• 53:35
  Speaker 2: very very small, around two percent. Around two percent of
• 53:38
  Speaker 2: the people who are in the top quintile in their
• 53:40
  Speaker 2: thirties develop diabetes, whereas in the bottom quintile that number
• 53:45
  Speaker 2: jumps to around eighty percent depending on the study. So
• 53:49
  Speaker 2: if I'm thirty years old and I can feel that
• 53:52
  Speaker 2: walking upstairs gets me winded. If I have to jog somewhere,
• 53:56
  Speaker 2: I'm like, ooh, I'm out of breath, huffing and puffin. Right,
• 54:00
  Speaker 2: I'd much rather take the elevator because the stairs are brutal.
• 54:03
  Speaker 2: If I find myself in that space, even without my
• 54:07
  Speaker 2: blood measures showing that I'm pre diabetic, my glucose is fine,
• 54:12
  Speaker 2: ae C is fine, their blood measures are fine. That's
• 54:15
  Speaker 2: the first indication that you're headed down that pathway.
• 54:20
  Speaker 3: So I would say that that VO.
• 54:22
  Speaker 2: Two, how wind did I feel after effort? Would be
• 54:25
  Speaker 2: a good way to explain that how wind did I
• 54:28
  Speaker 2: feel after effort? That is, that is a very powerful
• 54:32
  Speaker 2: indication that most people miss completely when it comes to diabetes.
• 54:35
  Speaker 4: So do you also believe that many people like running
• 54:38
  Speaker 4: at least for a one or two minute also like
• 54:40
  Speaker 4: on a treadmill or the outside. Also immediately they get
• 54:44
  Speaker 4: so much tired. They're like they're taking so much deep breadth.
• 54:48
  Speaker 4: What is the reason for that?
• 54:49
  Speaker 2: Well, as as I exercised, if the intensity of my
• 54:52
  Speaker 2: exercise is sufficient, then I will use carbohydrates as a
• 54:56
  Speaker 2: fuel source, right, and I can only do that so
• 55:00
  Speaker 2: long the byproduct of a combustion reaction. This is chemistry
• 55:06
  Speaker 2: and hang with me. Fuel plus oxygen yields carbon dioxide
• 55:12
  Speaker 2: and water.
• 55:13
  Speaker 4: HM.
• 55:14
  Speaker 2: So if I go, if I go to my mirror
• 55:16
  Speaker 2: and I go, I'll say that fog, that's water.
• 55:19
  Speaker 3: But I also breathed out carbon dioxide.
• 55:21
  Speaker 2: Right, And every little cell in my body has a
• 55:25
  Speaker 2: bunch of these things called mitochondria, and combustion reactions are
• 55:29
  Speaker 2: happening in the mitochondria that produces carbon dioxide.
• 55:33
  Speaker 3: So if I have lots of carbon dioxide building.
• 55:36
  Speaker 2: Up in me, then I become breathless. I start I'm
• 55:41
  Speaker 2: trying to get the carbon dioxide out out right, and
• 55:46
  Speaker 2: I have a sensor for that in my body. My
• 55:48
  Speaker 2: body actually at the at the hypothalamus can tell me
• 55:51
  Speaker 2: that I'm I'm rising in carbon dioxide. And that's why,
• 55:56
  Speaker 2: Like if you hold your breath, if you hold your
• 55:58
  Speaker 2: breath underwater or your whole breath right here, you're fine
• 56:01
  Speaker 2: for ten seconds, and if you're untrained, you might even
• 56:05
  Speaker 2: be fine at thirty seconds. But unless you're a deep
• 56:08
  Speaker 2: sea diver, around one minute you get really uncomfortable. And
• 56:13
  Speaker 2: that's your body saying, hey, breathe stupid, like, breathe this,
• 56:17
  Speaker 2: get this carbon dioxide out, Like it's building up here, right, And.
• 56:21
  Speaker 3: That's what happens when you run intensely.
• 56:23
  Speaker 2: You're building up carbon dioxide in the bloodstream, and that
• 56:27
  Speaker 2: signals your body that you need to start expelling it right,
• 56:31
  Speaker 2: And that can happen whether you're in great shape or not.
• 56:34
  Speaker 2: If you exercise intensely enough, in great shape, you're going
• 56:37
  Speaker 2: to be out of breath. If you're not in great shape,
• 56:40
  Speaker 2: you can get out of breath. The question of fitness
• 56:43
  Speaker 2: is how quickly can you get all that carbon dioxide out?
• 56:47
  Speaker 2: And if you're really fit, you have great lung capacity,
• 56:51
  Speaker 2: great permeability, it happens quickly. You can you can be
• 56:53
  Speaker 2: back to normal within a minute. If if you're not
• 56:57
  Speaker 2: in great shape, it could take you the rest of
• 56:59
  Speaker 2: the day a to recover from that level of effort.
• 57:03
  Speaker 4: Wow. Okay, So if someone can only afford a few
• 57:07
  Speaker 4: basic tests, which numbers matter most for understanding that diabetes
• 57:11
  Speaker 4: and heart disease risk.
• 57:14
  Speaker 2: But we've done this pretty well from a modern medical perspective,
• 57:17
  Speaker 2: So and and we do this basic lab tests with
• 57:20
  Speaker 2: your primary care provider is usually sufficient as as diagnostic criteria.
• 57:25
  Speaker 2: Remember earlier I said VO two is a measure many
• 57:30
  Speaker 2: people miss your primary care provider is not making you
• 57:33
  Speaker 2: run a mile in the office.
• 57:36
  Speaker 3: Not doing that, most people wouldn't go.
• 57:40
  Speaker 2: Medicine, right, And and that test is free, Like you
• 57:47
  Speaker 2: don't need any resources to test your VO two. Go
• 57:50
  Speaker 2: go travel a mile and try to make that better
• 57:53
  Speaker 2: or don't get worse every year.
• 57:55
  Speaker 3: That's a great diagnostic medicry.
• 57:57
  Speaker 2: But but in the in the medical setting when when
• 58:00
  Speaker 2: people are measuring things, your blood glucose is a very
• 58:03
  Speaker 2: good indication your A one C is kind of a
• 58:06
  Speaker 2: measure of blood glucose over the past three months, how
• 58:09
  Speaker 2: that's been impacting your body over the last three months.
• 58:11
  Speaker 3: That's a great measure.
• 58:12
  Speaker 2: There's there's another measure called C reactive protein, which is
• 58:16
  Speaker 2: which is a measure of kind of a baseline measure
• 58:19
  Speaker 2: of how much genera and flammation you have in the body.
• 58:22
  Speaker 2: When that number is high, your immune system is working
• 58:24
  Speaker 2: really hard, and it's indication of damage on the inside.
• 58:28
  Speaker 2: Right and so so so that said, those those measures
• 58:32
  Speaker 2: are probably your your most important measures with regard to
• 58:35
  Speaker 2: the develop development of diabetes. C reactive protein glucose and
• 58:38
  Speaker 2: A one C and and most primary care providers do
• 58:41
  Speaker 2: that regularly. O.
• 58:42
  Speaker 4: Okay, makes sense. So you know that what many times
• 58:45
  Speaker 4: happen that people doesn't identify about their own body. Okay,
• 58:49
  Speaker 4: they doesn't feel that if they eat particular foods that
• 58:54
  Speaker 4: gave us that energy or not. So suppose if I'm
• 58:58
  Speaker 4: your client, Okay, I don't know anything of out my body.
• 59:00
  Speaker 4: I don't know what should I intect? Okay, if you
• 59:03
  Speaker 4: if you I want to build my muscle mark, then
• 59:06
  Speaker 4: how can you identify that what could be the trigger
• 59:10
  Speaker 4: to my body and that give me the happiness and
• 59:13
  Speaker 4: that increase my body muscle muscle mass index?
• 59:18
  Speaker 3: Yeah, fair question.
• 59:18
  Speaker 2: So so I'm going to answer this both as a
• 59:20
  Speaker 2: coach and as an operator. Right So, so first and foremost,
• 59:23
  Speaker 2: if you want to make any sort of change to
• 59:25
  Speaker 2: your body, and you suspect nutrition changes necessary, Right, so,
• 59:29
  Speaker 2: I want to grow muscle, I'm sure there's something in
• 59:31
  Speaker 2: my nutrition that will be beneficial. Then the first thing
• 59:34
  Speaker 2: you have to do is start recording what you eat.
• 59:37
  Speaker 3: Oka you have to become aware.
• 59:40
  Speaker 2: You have to become aware of what you're eating, and
• 59:42
  Speaker 2: you have to have a decent understanding of what that
• 59:45
  Speaker 2: breaks down to. So many people, many people don't know
• 59:48
  Speaker 2: what they're eating. Like if I said Hey, Samir, tell
• 59:51
  Speaker 2: me what you had for lunch last Thursday.
• 59:52
  Speaker 3: You'd be like, uh, no, idea.
• 59:56
  Speaker 2: You know, there'd be a little, a little brain malfunction
• 1:00:00
  Speaker 2: because who thinks about that? But but if if you
• 1:00:03
  Speaker 2: have a record, then you can evaluate.
• 1:00:07
  Speaker 3: And analyze that. And that's really important as an operator.
• 1:00:11
  Speaker 2: An operator needs the information necessary to make the changes
• 1:00:14
  Speaker 2: that are required. If you don't, if you don't have
• 1:00:16
  Speaker 2: any intelligence, that's what intelligence is information. If I don't
• 1:00:19
  Speaker 2: have any intelligence, I can't I can't direct the mission, right,
• 1:00:24
  Speaker 2: I'm just I'm just operating at my best, guess and
• 1:00:27
  Speaker 2: many people do that with their body.
• 1:00:29
  Speaker 3: I want to grow muscle. What do I do? I
• 1:00:31
  Speaker 3: try this?
• 1:00:33
  Speaker 2: So you got to start. You got to start with
• 1:00:34
  Speaker 2: a journal. You got to start with with a record
• 1:00:37
  Speaker 2: of your food intake.
• 1:00:38
  Speaker 3: Right, And so so that's first. And that awareness is
• 1:00:42
  Speaker 3: useful because if I'm writing.
• 1:00:43
  Speaker 2: Down everything I eat, writing down everything I drink, I
• 1:00:46
  Speaker 2: start to think twice about it. I goes this, the
• 1:00:48
  Speaker 2: best I could do right now? Is this is this
• 1:00:50
  Speaker 2: serving my goals? Is this serving my needs? Or is
• 1:00:52
  Speaker 2: this just something that tastes good?
• 1:00:54
  Speaker 3: Right? And unfortunately they're not always the same. Thing. I
• 1:00:57
  Speaker 3: love pizza. Do you love pizza? I love pizza.
• 1:01:00
  Speaker 2: Tastes great, right, there's not like a fitness goal that
• 1:01:03
  Speaker 2: pizza supports.
• 1:01:07
  Speaker 3: Yeah, yeah, it tastes great.
• 1:01:09
  Speaker 2: But unless I'm like I did an endurance event recently
• 1:01:14
  Speaker 2: where I really did need to get as much energy
• 1:01:16
  Speaker 2: density in a food as I possibly could, and a
• 1:01:18
  Speaker 2: slice of pizza did a great job of getting the
• 1:01:21
  Speaker 2: job done in the middle of the operation. But it's
• 1:01:24
  Speaker 2: not great for me any other time, right, So I
• 1:01:26
  Speaker 2: need I need to have a focus on what I'm
• 1:01:29
  Speaker 2: actually doing. Then I can take that what I'm actually doing,
• 1:01:33
  Speaker 2: and I can start to evaluate if this is the best.
• 1:01:35
  Speaker 3: I can do right now? Is it meeting my needs?
• 1:01:38
  Speaker 3: What swaps do I need to make that will that
• 1:01:41
  Speaker 3: will be good for me? Right?
• 1:01:43
  Speaker 2: And then as far as the enjoyment thing goes, I
• 1:01:45
  Speaker 2: think this is an important thing to identify.
• 1:01:47
  Speaker 3: With regard to food.
• 1:01:48
  Speaker 2: We don't always eat because it's good for us. We
• 1:01:52
  Speaker 2: don't always eat to fuel the mission. We don't always
• 1:01:54
  Speaker 2: eat to be healthy. Sometimes we eat because it's good,
• 1:01:57
  Speaker 2: but sometimes we for social reasons. If you came to
• 1:02:04
  Speaker 2: celebrate my birthday, sameir, wouldn't We wouldn't have a chicken
• 1:02:07
  Speaker 2: breast and spin it.
• 1:02:08
  Speaker 3: We would have cake.
• 1:02:09
  Speaker 2: We would have carrot cake with cream cheese frosting. That's
• 1:02:12
  Speaker 2: what we would do. You know why, because you don't
• 1:02:14
  Speaker 2: celebrate a birthday with chicken.
• 1:02:15
  Speaker 3: Breast and spinach. You celebrate with cake, right and and
• 1:02:18
  Speaker 3: every culture has their thing.
• 1:02:20
  Speaker 2: But but but we do that not for our health,
• 1:02:23
  Speaker 2: but for the social connection and bonding. A lot of
• 1:02:27
  Speaker 2: people don't know this, but the seratonin boost you get
• 1:02:29
  Speaker 2: from fat and sugar is also connected to the social
• 1:02:33
  Speaker 2: experience of celebration. So when you celebrate the birthday, boy,
• 1:02:38
  Speaker 2: we all have cake together because it rises all of
• 1:02:42
  Speaker 2: our status neuroscientifically speaking, all of us are, all of
• 1:02:46
  Speaker 2: us are celebrating together.
• 1:02:47
  Speaker 3: We all get the joy of life together, right and
• 1:02:50
  Speaker 3: so and so what's important in nutrition When I have
• 1:02:54
  Speaker 3: goals is I need to know what I'm eating. I
• 1:02:56
  Speaker 3: need to know if that's the best for my goals.
• 1:02:59
  Speaker 2: And also, what I love about training is if I
• 1:03:01
  Speaker 2: have a trained body, then when I consume foods that
• 1:03:05
  Speaker 2: aren't for my health and fitness, they're not all the time,
• 1:03:07
  Speaker 2: but sometimes when I consume foods that aren't for my
• 1:03:10
  Speaker 2: health and fitness or just for the enjoyment of it.
• 1:03:12
  Speaker 2: They don't have as negative of an impact on me.
• 1:03:16
  Speaker 2: There's a difference between eating carrot cake for my birthday
• 1:03:19
  Speaker 2: as a well trained individual and having ice cream every
• 1:03:23
  Speaker 2: night as an untrained individual. Those have different impacts on
• 1:03:28
  Speaker 2: the body in an untrained person.
• 1:03:31
  Speaker 4: Okay, so what two or three lifestyle changes give the
• 1:03:35
  Speaker 4: biggest payoff while preventing diabetes and the heart dis.
• 1:03:38
  Speaker 2: Yeah, a great question. There's actually a debate right now.
• 1:03:41
  Speaker 2: I was going to say cardiovascul exercise, but right now
• 1:03:43
  Speaker 2: weight training looks better.
• 1:03:46
  Speaker 3: There's a debate happening in the world.
• 1:03:47
  Speaker 2: I think both of them are good, and as an
• 1:03:50
  Speaker 2: exercise scientist, I'm probably I'm probably biased. But when you
• 1:03:56
  Speaker 2: look at the research. But when you look at the research,
• 1:03:59
  Speaker 2: cardiovascue extras, size and weight training are just it's just stupid.
• 1:04:03
  Speaker 2: It's just stupid how.
• 1:04:04
  Speaker 3: Powerful they are in our body.
• 1:04:07
  Speaker 2: Okay, to stress the body out in a good way,
• 1:04:10
  Speaker 2: you don't even have to do anything crazy. Even small,
• 1:04:12
  Speaker 2: tiny amounts of it can make a difference. So I
• 1:04:15
  Speaker 2: would say, if you're not exercising already, make a practice
• 1:04:19
  Speaker 2: of exercising. If you don't have an exercise practice, don't
• 1:04:22
  Speaker 2: go crazy. Start with fifteen minutes every day, even if
• 1:04:25
  Speaker 2: it's a walk, even if it's one one exercise.
• 1:04:28
  Speaker 3: You like you're gonna do push ups every day. I
• 1:04:30
  Speaker 3: don't care. Just do a little bit every day and
• 1:04:33
  Speaker 3: that lifestyle change will make a significantly profound impact on
• 1:04:38
  Speaker 3: your life. Big.
• 1:04:40
  Speaker 4: I agree. I agree. Let me tell you my experience.
• 1:04:43
  Speaker 4: Go ahead, before my before having baby. That mostly that's
• 1:04:48
  Speaker 4: in my daily habits that after complete my office work
• 1:04:51
  Speaker 4: after four o'clock or five o'clock, that I has to
• 1:04:53
  Speaker 4: at least walk five miles. Okay, that's my daily routine.
• 1:04:57
  Speaker 4: I never missed out any single Okay. I feel so happy,
• 1:05:02
  Speaker 4: I feel so energize every time when I came home. Okay,
• 1:05:05
  Speaker 4: I focus on my work, I focus on my body,
• 1:05:09
  Speaker 4: I focus on my food. Everything looks good. After having
• 1:05:12
  Speaker 4: a baby, I don't have any single day to go
• 1:05:16
  Speaker 4: out and go for a walk. And right now, for
• 1:05:18
  Speaker 4: the office work, it's so much hectic and every day
• 1:05:21
  Speaker 4: I was in a computer having a podcast, so much
• 1:05:24
  Speaker 4: busy life, so I'm not having enough time to go
• 1:05:27
  Speaker 4: walk out. So right now, many times it happens that
• 1:05:30
  Speaker 4: I feel so drained and so tired. So I agree
• 1:05:33
  Speaker 4: on that one that for the vastcular that method, or
• 1:05:37
  Speaker 4: go out for a walk at least five miles that
• 1:05:40
  Speaker 4: makes you the boost.
• 1:05:41
  Speaker 2: Up mm hmm yeah yeah, and it does. And what's
• 1:05:45
  Speaker 2: nice about exercise. The calorie culture kind of ruined this
• 1:05:49
  Speaker 2: for exercise. It's like, oh, walking doesn't burn many calories, Like,
• 1:05:52
  Speaker 2: shut up, I don't care. The point is walking adapts
• 1:05:56
  Speaker 2: you over time.
• 1:05:57
  Speaker 3: I don't.
• 1:05:58
  Speaker 2: The magic of exercise is not in the cam callery
• 1:06:00
  Speaker 2: burn of the moment. The magic of exercises in the
• 1:06:03
  Speaker 2: adaptation that changes over time. That's good for you, right,
• 1:06:07
  Speaker 2: And walking's always been powerful. Walking has always been powerful.
• 1:06:11
  Speaker 2: If you can't do anything else, go for a walk.
• 1:06:13
  Speaker 2: It's great for you. It's it changes your mood, it
• 1:06:15
  Speaker 2: changes your mindset, improves your sleep, gives you you can even.
• 1:06:18
  Speaker 3: Get more energy.
• 1:06:19
  Speaker 2: It seems weird, Yeah, low energy, but I went for
• 1:06:22
  Speaker 2: a walk and now I feel better, kind of like
• 1:06:24
  Speaker 2: a nap, right, right, But walking walking you almost always
• 1:06:30
  Speaker 2: complete a walk with more energy than you started, which
• 1:06:32
  Speaker 2: is very cool. Right, So I'd say walking walking is exercise,
• 1:06:37
  Speaker 2: cardiovascular and weight training.
• 1:06:39
  Speaker 3: Walking might be the first step.
• 1:06:40
  Speaker 2: For individuals, No pun intended to do that, but the
• 1:06:45
  Speaker 2: second is is sleep. So when it comes to when
• 1:06:49
  Speaker 2: it comes to sleep, if I am not getting adequate rests,
• 1:06:52
  Speaker 2: so and when with a new baby, I know I'm
• 1:06:55
  Speaker 2: preaching to the choir, you got a baby in the house,
• 1:06:56
  Speaker 2: nobody sleeps well.
• 1:06:57
  Speaker 3: I don't know why we see sleep like a baby.
• 1:06:59
  Speaker 3: Baby don't sleep well. I don't even say that anymore.
• 1:07:03
  Speaker 3: After having two kids, I say I slept like a rock.
• 1:07:06
  Speaker 3: Like that's what I say, because babies don't sleep great.
• 1:07:09
  Speaker 2: So after a baby, so your deep sleep restores your
• 1:07:14
  Speaker 2: body's tissues and your rem sleep, rapid eye movement sleep
• 1:07:19
  Speaker 2: restores your mental capacity. It lets you kind of file
• 1:07:23
  Speaker 2: through memories and whatnot, and actually also helps us to
• 1:07:26
  Speaker 2: regulate and process.
• 1:07:27
  Speaker 3: Through the emotions of the day. So when our.
• 1:07:29
  Speaker 2: Sleep's interrupted, we're on backlog. We've got emotions to process
• 1:07:33
  Speaker 2: and memories that haven't moved. We have tissues that need
• 1:07:36
  Speaker 2: to be restored, and they're not being restored right. And
• 1:07:39
  Speaker 2: so the net effect is stress and increased immune response.
• 1:07:44
  Speaker 2: So our body's always on high alert, our immune systems
• 1:07:47
  Speaker 2: always circuling.
• 1:07:48
  Speaker 3: It requires so much resources from.
• 1:07:51
  Speaker 2: The body for my immune system to be on high alert, right,
• 1:07:54
  Speaker 2: And some people actually develop autoimmune issues as a result.
• 1:07:57
  Speaker 2: Some people's inflammatory response, it's their immune system attacks those
• 1:08:02
  Speaker 2: beta cells in the pancreas, and because of that inflammation,
• 1:08:06
  Speaker 2: now they have damage to the pancreas that was allowing
• 1:08:11
  Speaker 2: them to regulate blood sugar. Now they have diabetes. Right,
• 1:08:14
  Speaker 2: and so sleep is paramountally important. I know if you're
• 1:08:17
  Speaker 2: a new parent, I'm preaching the choir. Hey, if you're
• 1:08:20
  Speaker 2: a new parent, here's the deal. Get the kid to
• 1:08:22
  Speaker 2: teach the kid how to sleep. It's going to take
• 1:08:24
  Speaker 2: a while, but you can do it. And then also
• 1:08:26
  Speaker 2: creating monohydrate ten grams per day, especially if men has
• 1:08:31
  Speaker 2: been shown to improve the symptoms of sleep deprivation. And
• 1:08:34
  Speaker 2: so I don't want that to make you not fix
• 1:08:37
  Speaker 2: your sleep, but you have to work really hard to
• 1:08:39
  Speaker 2: get to where I'm going to sleep at a certain
• 1:08:40
  Speaker 2: time and I'm waking up at a certain time. If
• 1:08:42
  Speaker 2: I can get that right, then I'm going to be
• 1:08:44
  Speaker 2: much better off with regard to my disease.
• 1:08:46
  Speaker 4: Risky as they are. At least do it.
• 1:08:51
  Speaker 1: What's up they for this episode? Hope do share it
• 1:08:54
  Speaker 1: with someone who needs to hear it, and don't forget
• 1:08:56
  Speaker 1: to subscribe, and neither review a lot of people can
• 1:09:01
  Speaker 1: find faithful fitness by Dad's devotional Faithful Fitness is available
• 1:09:07
  Speaker 1: now and you can join our Faithful Fitness community by
• 1:09:11
  Speaker 1: clicking the links in the show notes. We all have
• 1:09:14
  Speaker 1: a cross to carry, but it's lighter we we do
• 1:09:17
  Speaker 1: it together. See how later an alligator. But until then,
• 1:09:22
  Speaker 1: strain hard and pray even harder.