Latest / The Body Pod / Hard to Kill: Dr. Jaime Seeman on Women's Strength, Hormone Health, and Midlife Fitness

Transcript

Hard to Kill: Dr. Jaime Seeman on Women's Strength, Hormone Health, and Midlife Fitness · The Body Pod

0:00
Speaker 1: Hi everyone. My name is Haley and this is Laura
0:02
Speaker 1: f And Welcome to the Body Pod. Welcome doctor Jamie Seaman.
0:11
Speaker 1: We're so thrilled to have you here. I've been following
0:14
Speaker 1: you for a while and your journey. You have like
0:17
Speaker 1: all of these different incredible hats that you wear and
0:21
Speaker 1: these amazing buckets where I'm like, wait, she did that too.
0:25
Speaker 1: I know you're like a woman of many talents, So
0:29
Speaker 1: thank you for joining us today. I want to start
0:33
Speaker 1: with how in the heck did you after? It seems
0:39
Speaker 1: like you had a collegiate like you had a call.
0:44
Speaker 1: What did you do in college?
0:45
Speaker 2: What was your YEA?
0:46
Speaker 3: I played I played college softball. I grew up as
0:48
Speaker 3: an athlete. I really wanted to compete at a high
0:50
Speaker 3: level and had the opportunity to play D one college softball.
0:54
Speaker 3: And then I wanted to be a doctor. So my
0:57
Speaker 3: life made this like big one, a transition from you know,
1:02
Speaker 3: being the physical athlete to now going to medical school
1:07
Speaker 3: and kind of throwing my softball glove in the closet
1:09
Speaker 3: and being back in the classroom and library for long hours.
1:14
Speaker 1: What made you decide to be a doctor. Was there
1:16
Speaker 1: something that happened that changed the course of your life.
1:21
Speaker 2: You know, there's no doctors in my family.
1:22
Speaker 3: My mother was a nurse growing up, and I'm I'm
1:26
Speaker 3: very much like my mother, you know, nurturing, loved kids.
1:30
Speaker 3: And my mom always thought I was going to be
1:32
Speaker 3: a teacher, but I'd always said I'd love to be
1:35
Speaker 3: a nurse too. And then as I kind of got
1:36
Speaker 3: into high school and started to like, you know, get
1:39
Speaker 3: into being involved in activities and leadership and these types
1:42
Speaker 3: of things, you know, my mom said, if I had
1:45
Speaker 3: to do it all over again, I would have just
1:47
Speaker 3: gone to medical school. And that really resonated with me sometimes.
1:51
Speaker 3: You know, as a little girl, you know what we
1:53
Speaker 3: see in the world of like what we could do
1:55
Speaker 3: or what we're capable of, you know, you kind of
1:59
Speaker 3: look around in your lifefe and so I really admired
2:01
Speaker 3: my mother and I saw how hard she worked, and
2:03
Speaker 3: she transitioned from bedside nursing into administration for most of
2:07
Speaker 3: her career, and so she was kind of like the
2:10
Speaker 3: boss of the surgeons. She was an administrator for the
2:12
Speaker 3: Department of surgery. But it was really like that moment
2:15
Speaker 3: when my mom said that that, I was like, oh,
2:17
Speaker 3: like I could be a doctor. So then I kind
2:19
Speaker 3: of shifted this kind of and I grew up in
2:21
Speaker 3: the air of like Er and George Clooney.
2:24
Speaker 2: And what I'm seeing on TV.
2:27
Speaker 3: Was like these really cool, you know, characters, and it
2:31
Speaker 3: looked fun and it looked exciting. So I really I
2:33
Speaker 3: thought I was going to be an emergency room doctor.
2:35
Speaker 3: That's what I When you start medical school, they actually
2:38
Speaker 3: have you kind of guess what you're going to do
2:40
Speaker 3: because you don't know what kind of doctor you're going
2:42
Speaker 3: to be. You're just going to have a medical degree.
2:43
Speaker 3: And so I wrote on my prediction card that I
2:45
Speaker 3: was going to be an er doctor. And then that
2:48
Speaker 3: very much shifted in my medical training. My mom said,
2:51
Speaker 3: I don't care what you do, just don't be an obqu.
2:54
Speaker 2: Idem Oh my gosh, and I went.
2:57
Speaker 3: I went through my training and we got into the
3:00
Speaker 3: the clinical aspect where you're on your what they call rotations,
3:03
Speaker 3: and you do psychiatry and family family medicine and pedes
3:07
Speaker 3: and surgery. And I got on the surgery rotation and
3:10
Speaker 3: I just loved it. I was watching liver transplants, and
3:13
Speaker 3: I was watching ortho and general surgery and all of
3:16
Speaker 3: these things, and I had my OBGI in rotation really
3:19
Speaker 3: late in that year, and I got on the rotation
3:23
Speaker 3: and I was like, Wow, this is cool because for
3:27
Speaker 3: the first time in my life, I'm participating in like
3:29
Speaker 3: a happy kind of area of medicine or like goo,
3:31
Speaker 3: who doesn't love delivering life? Like this is the coolest
3:34
Speaker 3: thing ever. And sometimes it can be really scary. But
3:36
Speaker 3: I didn't realize how much surgery they did. So gynecologists
3:39
Speaker 3: do hysterectomies, in pulvic floor surgery and all these different
3:43
Speaker 3: types of surgery, and so it was just this perfect
3:45
Speaker 3: blend of like just taking care of women, doing procedures,
3:49
Speaker 3: delivering babies. And I thought, I think my mom is wrong.
3:53
Speaker 3: I think this is where my passion lies. And I
3:56
Speaker 3: remember going home and I was like, Mom, I think
3:58
Speaker 3: I think I'm going to be an obg an and
3:59
Speaker 3: she goes dead to me. She said, I'm I'm men
4:02
Speaker 3: a puzzle. I'm then a puzzle, and I've had a hysterectomy.
4:05
Speaker 3: She's like, why don't you do plastic surgery or something.
4:07
Speaker 3: So for a while, actually thought, well, plastic surgery would
4:10
Speaker 3: be cool. But I was in the midst of getting
4:13
Speaker 3: married and starting a family and having my first daughter
4:15
Speaker 3: in medical school, and so with the most supportive partner ever,
4:20
Speaker 3: I pursued being an obgyn and I have never looked back.
4:23
Speaker 3: I absolutely love my job or my hobby as some
4:26
Speaker 3: of my trolls on the internet call it. And I'm
4:30
Speaker 3: so happy. I love taking care of women. And then,
4:32
Speaker 3: as fate would have it, God gave me three daughters.
4:35
Speaker 2: And here I am.
4:36
Speaker 1: Wow. Okay, so you have are you practicing full time
4:41
Speaker 1: still or do you have all these other things that
4:43
Speaker 1: you're doing that.
4:43
Speaker 2: I am a full time obgyn.
4:46
Speaker 3: That is my job. I'm not an Instagram doctor. I
4:49
Speaker 3: work in the clinic Monday through Thursday. I'm off on Fridays,
4:52
Speaker 3: which gives me the apphabity, you know, the capability of
4:55
Speaker 3: being on podcasts and doing my social media and maybe laundry,
4:59
Speaker 3: and and I just love it. There's of course, it's
5:04
Speaker 3: I don't call it a balance. I call it a harmony.
5:06
Speaker 3: You know, there's life, there's kids, there's work, there's all
5:08
Speaker 3: of these things. But what I've really discovered through the
5:10
Speaker 3: whole process, and I had this epiphany in twenty fifteen.
5:13
Speaker 3: We can talk about it, but I realized that taking
5:16
Speaker 3: care of myself I call it pay yourself first by
5:20
Speaker 3: eating well and training and creating mental and stress resiliency.
5:24
Speaker 3: All of these things have allowed me to wear this
5:26
Speaker 3: many hats. The way that I live my schedule in
5:30
Speaker 3: my life is definitely not for everybody. But I like
5:35
Speaker 3: being productive. I like being busy. I know when to
5:37
Speaker 3: unplug and when to relax, and when to hit the
5:40
Speaker 3: gas pedal and when to hit the brakes, and that
5:41
Speaker 3: is definitely something that I've just learned through forty years
5:45
Speaker 3: of life. But I love what I do, and I
5:48
Speaker 3: am a full time doctor.
5:49
Speaker 1: Holy col So you have a Ted talk, you have
5:52
Speaker 1: a podcast, you're on podcasts, you're a mom, you're a mom,
5:58
Speaker 1: You're doing all of this. Yeah, and then you throw
6:01
Speaker 1: in there, well, I the Rock invited me on the
6:06
Speaker 1: the Titan Games.
6:08
Speaker 2: Yeah, how in the heck?
6:09
Speaker 1: Okay, first of all, how did that happen? And then
6:12
Speaker 1: how did you get in shape? Because you kind of
6:14
Speaker 1: mentioned when if I'm if I'm if I read this correctly,
6:17
Speaker 1: that you kind of, you know, weren't in that, weren't
6:21
Speaker 1: in collegiate shape when you're going through and getting this done,
6:26
Speaker 1: which I don't think any medical physician going through, you know,
6:29
Speaker 1: medical school is at the top of their game because you.
6:32
Speaker 2: Write metisode demanding. Yeah, just the time. Yeah.
6:35
Speaker 3: So when I was a collegiate athlete, I'm in the
6:36
Speaker 3: weight room, I'm lifting weights. But I always, you know,
6:40
Speaker 3: I think as a young girl, being physically strong, like
6:43
Speaker 3: wasn't like when I'm reading my Cosmopolitan magazine, like these
6:47
Speaker 3: women are like very thin and they're in bikinis, and
6:50
Speaker 3: like they don't they're not shown off like their quads
6:52
Speaker 3: and biceps and things like that. So I always kind
6:54
Speaker 3: of had this like thing in the back of my
6:56
Speaker 3: mind that I can't wait to go to medical school
6:58
Speaker 3: and just like get rid of these muscles. And I
7:01
Speaker 3: actually I think I have, yeah, this trophy behind me.
7:03
Speaker 3: I'll move for just a second for the people watching
7:05
Speaker 3: a video. That's a lifter of the Year trophy. I
7:08
Speaker 3: was a two time lifter of the Year at Nebraska.
7:11
Speaker 3: But when I went to medical school, there's this big shift.
7:14
Speaker 3: I'm suddenly very sedentary. And I had a degree in
7:17
Speaker 3: nutrition and exercise science. So if like anybody should have
7:20
Speaker 3: known how to take care of themselves, it was me.
7:22
Speaker 3: But I had a shift in my schedule. I was
7:24
Speaker 3: more sedentary. I stopped weightlifting. I was just doing cardio,
7:28
Speaker 3: and my body changed in a way that I actually
7:31
Speaker 3: wasn't positive. I realized that not lifting the weight, it's
7:35
Speaker 3: like it's actually not the body I was trying to achieve.
7:38
Speaker 3: But I was busy, and I was being a mom,
7:40
Speaker 3: and I was just doing the best I could. My
7:41
Speaker 3: husband was a police officer and he's working nights and weekends,
7:44
Speaker 3: and just like every mom listening right, we're just trying
7:46
Speaker 3: to do the best we can with the knowledge that
7:48
Speaker 3: we have. So fast forward. I'm finishing medical school. I'm
7:52
Speaker 3: in residency now, and I'm not in the best shape
7:55
Speaker 3: of my life. I'm trying to give myself grace because
7:58
Speaker 3: I have little kids. But I was I'm feeling good.
8:00
Speaker 3: I was tired. I had hypothrotism. I was on medicines
8:03
Speaker 3: for that. When I was trying to get pregnant with
8:04
Speaker 3: my daughter, they told me I had pcus. I had
8:06
Speaker 3: to go on met foreman. They talked about giving me
8:09
Speaker 3: clomad to ovulate. And then here I am, like, I'm
8:13
Speaker 3: practicing as a doctor. I'm taking care of these women
8:15
Speaker 3: who are complaining of the same things and the same
8:17
Speaker 3: struggles that I was. And although I can tell them
8:21
Speaker 3: everything to do how do you and this is like
8:23
Speaker 3: the million dollar question, how do you take all of
8:25
Speaker 3: this information and translate it into real world action and results.
8:32
Speaker 3: And so in twenty fifteen, I had a really bad
8:35
Speaker 3: tragedy that happened in my life. One of my best
8:37
Speaker 3: friends passed away in the middle of for pregnancy. We
8:39
Speaker 3: were both pregnant at the same time. I was pregnant
8:41
Speaker 3: with my youngest daughter, Kimber, and I had just this
8:45
Speaker 3: like awakening of a sense of my own mortality, you know,
8:50
Speaker 3: like I mean, I could be dead tomorrow and my
8:51
Speaker 3: husband would be left with these children, and I don't
8:54
Speaker 3: know how much time I have on earth. But like this,
8:57
Speaker 3: this isn't what I This isn't how I want to
8:59
Speaker 3: go out. And so I went back to training. I
9:03
Speaker 3: actually went back and completed an integrative Medicine fellowship, which
9:07
Speaker 3: is just another way of looking at a person and
9:10
Speaker 3: looking at their health. And it's much more preventative base,
9:13
Speaker 3: it's much more lifestyle based. It looks at, you know,
9:16
Speaker 3: what alternatives we have, you know, besides just writing prescriptions
9:19
Speaker 3: and doing surgeries and things like that. And I found
9:21
Speaker 3: that patients were starting to ask for that type of thing,
9:25
Speaker 3: and so I thought, if I'm going to ask my
9:28
Speaker 3: patients to do these things, I have to be the breathing, walking,
9:32
Speaker 3: talking version of that. And that's where doctor fitten Fabulous
9:35
Speaker 3: was born at eight pm on my couch one night.
9:39
Speaker 3: It was a shift in mental language for me. I
9:43
Speaker 3: call it a declaration without evidence, like this is who
9:46
Speaker 3: I am. I know it doesn't look like that, and
9:48
Speaker 3: I know it's it's a continuum and it's a journey
9:50
Speaker 3: and you have to work to stay there. But I
9:53
Speaker 3: started to get back in the gym. I started waking
9:55
Speaker 3: up at five am, I started working out, I started
9:58
Speaker 3: watching what I was eating, and over twenty fifteen, twenty sixteen,
10:03
Speaker 3: twenty seventeen, I was slowly making progress, and I was
10:05
Speaker 3: sharing it on social media just as a doctors or
10:08
Speaker 3: patients too. You know, I got all the same things
10:12
Speaker 3: you have to do, and I'm trying to figure out
10:13
Speaker 3: how to do it. And then in twenty eighteen, twenty
10:16
Speaker 3: nineteen is when I started lifting weights again. So I
10:18
Speaker 3: actually started with nutrition. Then finally started lifting weights again
10:22
Speaker 3: in twenty eighteen, and in twenty nineteen, I'm in I'm
10:24
Speaker 3: scrubbing into a c section, putting my gown on putting
10:27
Speaker 3: my gloves on, and this scrub Tech was like, hey,
10:31
Speaker 3: have you ever seen this show called The Titan Games?
10:34
Speaker 3: And I don't watch TV. I have like three little
10:36
Speaker 3: kids and I work as an Obgi'm signed. I could
10:38
Speaker 3: never watched TV. So I went home and googled it
10:41
Speaker 3: and I was like, wow, this looks like American gladiators
10:44
Speaker 3: from my childhood. And I remember watching this a little girl,
10:46
Speaker 3: just thinking like Diamond was like my favorite character and
10:50
Speaker 3: like just how bad as she looked. And I was
10:54
Speaker 3: like wow, like this is really cool, but like I
10:55
Speaker 3: don't think I can be I'm like about to turn forty,
10:58
Speaker 3: Like I don't think I can do what these women
10:59
Speaker 3: are doing. But it just kept bouncing around in my
11:03
Speaker 3: head for many months until I finally got on their
11:05
Speaker 3: website and looked at the application and what would be
11:07
Speaker 3: required to like apply and try out, and fast forward
11:11
Speaker 3: many months, I got a phone call The Rock wanted
11:15
Speaker 3: me to be on Titan Games.
11:17
Speaker 1: Incredible, and it was a whirlwind.
11:20
Speaker 3: It was just a whirlwind, and I'm so glad that
11:22
Speaker 3: I had the opportunity. It was so fun to like
11:25
Speaker 3: put on the uniform again and compete, and I think
11:28
Speaker 3: athletes never lose that you know, competitive spirit. So it
11:33
Speaker 3: was it was such a fun, fun thing and I'm
11:35
Speaker 3: just so grateful that my three daughters were in the
11:38
Speaker 3: front row witnessing it.
11:41
Speaker 1: So how old were they were there?
11:42
Speaker 2: Seems so there we filmed.
11:45
Speaker 3: We filmed in February twenty twenty, so that's five years ago.
11:48
Speaker 2: Let's see if I can do math.
11:49
Speaker 3: My girls were nine, seven and five when I filmed
11:53
Speaker 3: Titan Games.
11:54
Speaker 1: That's so fun, that cool experience.
11:56
Speaker 3: And there was one other mom on the show. They
11:57
Speaker 3: pitted us against each other, these two moms. You know,
12:00
Speaker 3: they have a storyline. It's TV and it was so
12:04
Speaker 3: cool and a lot of people ask questions about the show.
12:07
Speaker 3: So when you go to YouTube and watch it, you
12:09
Speaker 3: can go to episode one or three. Those are the
12:11
Speaker 3: two that I'm mostly on and you actually don't know
12:14
Speaker 3: what you're going to do. They like walk you out
12:16
Speaker 3: into this filming studio and they're like, okay, we have
12:18
Speaker 3: this chain link fence suspended from the ceiling and you're
12:22
Speaker 3: going to scale the fence and jump over here and
12:25
Speaker 3: pull on these chains and like do this and the
12:27
Speaker 3: first person to pull the handle wins and you.
12:29
Speaker 2: Don't get you don't touch it.
12:32
Speaker 3: You don't practice it, you know, and this isn't like
12:34
Speaker 3: this isn't like stuff you have in your gym anyway, right,
12:36
Speaker 3: Like nobody has ever done this before. So it was
12:39
Speaker 3: it was wild and crazy and was this scary ever?
12:42
Speaker 3: Were you nervous? Oh yeah, I mean, of course, like
12:45
Speaker 3: the competitive athletes side of it, you're like, god, I
12:47
Speaker 3: hope it don't embarrass myself on national television and the tryouts. Actually,
12:52
Speaker 3: this would be a great story for most people. When
12:54
Speaker 3: I went to the there was actually like a like
12:56
Speaker 3: a try out, like a physical tryout that I had
12:58
Speaker 3: to go to and you had to do like a
13:00
Speaker 3: max a VO two max on a treadmill. You had
13:02
Speaker 3: to do a max deadlift. I hadn't deadlifted like since college,
13:06
Speaker 3: and I peed my pants deadlifting.
13:08
Speaker 2: I literally peed on heady.
13:12
Speaker 3: And I'm like embarrassed. Right, They're like, you're a towel
13:15
Speaker 3: over here. And the guy looks at me and he's like,
13:17
Speaker 3: you're the third person to do that today, And I
13:19
Speaker 3: was like, oh my god. I was like, this is
13:22
Speaker 3: so mortifying. I'm like, they're never gonna ask me to
13:25
Speaker 3: be on the show. If you're gonna like pee on
13:26
Speaker 3: the floor and the producer was like, did you go
13:30
Speaker 3: to the bathroom before? I'm like, yeah, have you had
13:31
Speaker 3: three nine pound babies out of your vagina?
13:33
Speaker 2: Like I mean yeah.
13:35
Speaker 3: It was just it was such a fun opportunity and
13:37
Speaker 3: and I'm I'm so glad that I had it.
13:39
Speaker 2: And people are like, are you gonna go back and
13:40
Speaker 2: do it?
13:41
Speaker 3: I'm like, they haven't brought back Titan Games, but I've
13:43
Speaker 3: heard rumors they actually are bringing back the true American
13:45
Speaker 3: Gladiators here soon. So it's uh, it's cool to watch
13:49
Speaker 3: watch those men and women compete. And of course everybody
13:51
Speaker 3: shows up with this like crazy story, right like they
13:54
Speaker 3: had their left leg cut off or their mom passed away, lash,
13:57
Speaker 3: everybody has this inspirational story. So you just staying I
14:00
Speaker 3: need among these people, like how did I get here?
14:02
Speaker 3: Like these are the most awesome humans. And I've stayed
14:04
Speaker 3: connected with a lot of people from the show and
14:06
Speaker 3: they most of them really are are great people too.
14:09
Speaker 1: That's amazing. How on the heck? Okay, so then when
14:13
Speaker 1: did you write your book which I see behind you
14:15
Speaker 1: Hard to Kill A. I want to know the title.
14:18
Speaker 1: It's a powerful title, and what year did you write that?
14:22
Speaker 1: And what do you hope readers take away from it well.
14:25
Speaker 3: Kind of around this, you know time, I'm doing Titan
14:28
Speaker 3: games and I've had all these cool opportunities I had
14:31
Speaker 3: always toyed with some of my close circle about you know, gosh,
14:34
Speaker 3: I should like I should write a book. And then
14:36
Speaker 3: you go back and forth as a writer, like what
14:37
Speaker 3: do I write about?
14:38
Speaker 2: Like?
14:38
Speaker 3: Do I do I write about pregnancy? Do I write
14:40
Speaker 3: about this? Do I write about that?
14:42
Speaker 1: What? Look?
14:43
Speaker 2: What do people want?
14:44
Speaker 3: And for me, my social media has just been like
14:47
Speaker 3: the true authenticity of just life. And so I thought,
14:51
Speaker 3: you know what, I'm going to write a book about
14:52
Speaker 3: my journey and how I got here and how I
14:54
Speaker 3: did it so that somebody else can read this and
14:56
Speaker 3: maybe be inspired and try to replicate this in their
14:58
Speaker 3: own life. And so one day I'm like driving my
15:01
Speaker 3: car up to our business and I was like, hard
15:05
Speaker 3: to kill. I don't know, it just like came to me,
15:06
Speaker 3: and I was like, that's the that's the language. That's
15:09
Speaker 3: the language in my mind of like it doesn't matter
15:12
Speaker 3: what you've overcome, like your friend died and you have
15:14
Speaker 3: three kids and you have all this stuff, but like
15:17
Speaker 3: I'm going to be hard to kill and It also
15:19
Speaker 3: is kind of like a metaphor of like in medicine.
15:21
Speaker 3: I mean, here's the thing is, I have friends that
15:24
Speaker 3: are like the most successful people and millionaires and billionaires
15:28
Speaker 3: and all these people. And I think if you ask
15:29
Speaker 3: the most successful people in the world, at some point
15:32
Speaker 3: in their life, like something fails, they get divorced. They like,
15:35
Speaker 3: you just never know on a Tuesday, when you're going
15:38
Speaker 3: to get a car accident, you're gonna get COVID, or
15:40
Speaker 3: you're gonna like.
15:40
Speaker 2: Life is just going to happen.
15:43
Speaker 3: And to lead, like to wake up every day and
15:45
Speaker 3: love your life and just lead the most amazing life,
15:48
Speaker 3: Like you just have to have this mentality of like
15:50
Speaker 3: hard to kill, like nothing is going to stop me
15:52
Speaker 3: from continuing to pursue just amazing things in life. And
15:56
Speaker 3: so it's built around five pillars. The first part of
15:59
Speaker 3: the book is just my story, and it's built around
16:02
Speaker 3: these five pillars. And the pillars are nutrition, exercise, sleep,
16:09
Speaker 3: kind of mental and physical resiliency. So I talk about
16:12
Speaker 3: like ice baths and saunas and things that I've tried
16:14
Speaker 3: and did. And then the last one is what I
16:16
Speaker 3: call environment. And this is like the people, places and
16:18
Speaker 3: things that are in your life that do have an
16:21
Speaker 3: impact on your health and wellness. And so it's just
16:23
Speaker 3: built around these five pillars, and you know, people can
16:26
Speaker 3: pick which one they want to start on. That's what
16:28
Speaker 3: I did, and it's it's a continuous process of you know,
16:32
Speaker 3: along the way nutrition, my nutrition even has you know,
16:34
Speaker 3: molded and changed, and you just figure out what works
16:37
Speaker 3: for you and what makes you feel and function better.
16:39
Speaker 3: Because if you go to the internet, I'm telling you
16:41
Speaker 3: right now, you're going to be confused in about three
16:43
Speaker 3: point two seconds.
16:44
Speaker 2: No one person.
16:46
Speaker 3: One person's going to tell you to eat plants, and
16:47
Speaker 3: the next one's going.
16:48
Speaker 2: To say, no, I'll eat meat only.
16:49
Speaker 3: And then one's going to say ice basts are good,
16:51
Speaker 3: and the next one's going to say they're bad.
16:53
Speaker 2: And it's it can.
16:54
Speaker 3: Be really, really, really confusing, and so people just have
16:57
Speaker 3: to figure out a place to start and just go.
17:01
Speaker 1: All right, then if we start there, because I'm thinking,
17:04
Speaker 1: as you rattled those off, okay, well you know your story,
17:09
Speaker 1: we've heard that you have and this I always feel
17:13
Speaker 1: like sleep gets kind of poop pooed because it's kind
17:16
Speaker 1: of like, yeah, we all know we have to sleep.
17:18
Speaker 1: Have you met menopause. Have you met perimenopause?
17:21
Speaker 3: Like?
17:21
Speaker 1: It sucks? But that one people at least, I don't
17:24
Speaker 1: think it gets enough love. People know it's important, but
17:26
Speaker 1: we have sleep. But then when you mentioned people play
17:30
Speaker 1: some things, and I've had to, I feel like over
17:35
Speaker 1: the last couple of years, my circle. I don't know
17:38
Speaker 1: about you, Lara, but my circle has gotten a little
17:40
Speaker 1: bit smaller because I've realized maybe it's really hard for
17:45
Speaker 1: me to let go. I give people a lot of chances,
17:49
Speaker 1: and it's really hard for me to let go of
17:51
Speaker 1: maybe people that aren't fitting your narrative anymore. And that
17:56
Speaker 1: doesn't mean disagreeing with your narrative, but like just not
17:58
Speaker 1: fitting into your life. And maybe that was a season? Friend?
18:03
Speaker 1: Is that what you like? You talk about that? What
18:06
Speaker 1: was I'm curious about how you thought about that chapter.
18:09
Speaker 2: Yeah, so you kind of touched on it.
18:11
Speaker 3: You know, they say people come into your life for
18:13
Speaker 3: a reason, season or lifetime, and it's these lifetime people,
18:17
Speaker 3: your close inner circle, your tribe, your squad, whatever you
18:21
Speaker 3: want to call it.
18:22
Speaker 2: It's the three five.
18:25
Speaker 3: Ten people that you spend the absolute most time with
18:28
Speaker 3: in your life. And these people absolutely and utterly impact
18:33
Speaker 3: your health in a profound way. We start to do
18:38
Speaker 3: things that the people around us do. And as a child,
18:41
Speaker 3: when we're learning, we don't really lose that as adults,
18:44
Speaker 3: it's called mirror neurons. So it's like how we learn
18:47
Speaker 3: everything in life. We just watch what other people do.
18:50
Speaker 3: And so if you are wanting to be healthy and
18:52
Speaker 3: you look at your inner friend circle and they're not healthy,
18:57
Speaker 3: like you're going, it's it's not going to feel good
18:59
Speaker 3: to suddenly start changing all of your behaviors because you're
19:01
Speaker 3: not doing what they're all doing. And then people will
19:03
Speaker 3: start to question you, and people start to judge you,
19:05
Speaker 3: and people will say, well, I liked the old version
19:07
Speaker 3: of you, and it is a really, really, really difficult
19:10
Speaker 3: thing to break. But one of my mentors gave me
19:12
Speaker 3: a prime example is like, if you want to own
19:14
Speaker 3: a yacht, like go down to the yacht club and
19:17
Speaker 3: just hang out with those people and see.
19:18
Speaker 2: What they do.
19:20
Speaker 3: And the more you hang out with those types of
19:22
Speaker 3: people that you aspire to be, you will naturally start
19:25
Speaker 3: doing the things that they do and you will naturally
19:27
Speaker 3: start seeing a lot of the results that they see.
19:29
Speaker 3: It's why people find mastermind groups, it's why people need
19:33
Speaker 3: really good mentors, and you absolutely have to choose those
19:37
Speaker 3: people that you hang out with very very wisely, very well.
19:41
Speaker 1: I've had to let go of toxic people that.
19:44
Speaker 3: Oh, one hundred percent. Yeah, I mean I've learned how
19:46
Speaker 3: to create boundaries. I've learned how to you know, just
19:49
Speaker 3: keep people. You know, it's relationships are two ways. You know,
19:55
Speaker 3: there are people that I mean, you like your mom, right,
19:58
Speaker 3: you can't you can't just cut out of your life, right,
20:01
Speaker 3: which she's still your mom. But if that relationship is
20:04
Speaker 3: an energy drain and not an energy ad, then you
20:07
Speaker 3: have to figure out how to create boundaries in that relationship.
20:10
Speaker 3: And you know, it is a This is one of
20:14
Speaker 3: the most difficult things for most people. But I have
20:18
Speaker 3: watched my you know, you said your circle got smaller
20:21
Speaker 3: over my journey since twenty fifteen, I mean, my my
20:24
Speaker 3: inner circle has really morphed and really changed. And at
20:27
Speaker 3: the end of the day, you have to do what's
20:29
Speaker 3: best for you and what you're pursuing.
20:34
Speaker 1: Yeah, I feel that one million percent, especially in some
20:39
Speaker 1: in a position like you where you have you have
20:42
Speaker 1: you know, as we said at the first you have
20:43
Speaker 1: a ted talk, you have a book, you're very successful
20:46
Speaker 1: and you find out who your you know, your tribe is,
20:49
Speaker 1: those people that really stick with you through this journey
20:52
Speaker 1: of life and different seasons of life.
20:56
Speaker 3: Well, and you have to understand too that as you
20:58
Speaker 3: as you kind of I'm not going to I'm not
21:00
Speaker 3: going to call it a totem pole, but this like
21:02
Speaker 3: proverbial totem pole of like you know, kind of like
21:05
Speaker 3: moving up in life and moving up energy levels, Like
21:08
Speaker 3: people will shoot arrows at you, and it's you know,
21:12
Speaker 3: I've found that on social media, like the comment section
21:14
Speaker 3: is not always kind, even when your intentions are really good.
21:18
Speaker 3: And so you know, you have to kind of create
21:21
Speaker 3: these boundaries in this armor. And it's not an easy
21:24
Speaker 3: thing to do, but it's just you just practice it.
21:26
Speaker 3: You just practice it every day. But our actions are
21:30
Speaker 3: driven by our internal language. So the starting point for
21:34
Speaker 3: all of this is changing that internal language of like
21:37
Speaker 3: who you are your computer processing system and if the
21:40
Speaker 3: people around you, if that's not what you aspire to be,
21:43
Speaker 3: then you have to start to create the distance in
21:44
Speaker 3: the boundaries.
21:46
Speaker 2: Was it hard for you to create boundaries?
21:48
Speaker 1: Have you always been good at it?
21:49
Speaker 3: Or is it something Oh no, no, I'm like, I
21:53
Speaker 3: don't like I don't like conflict.
21:55
Speaker 2: I don't like say no. I like to praise people.
22:01
Speaker 3: I want everyone to love me. Like you know, I
22:04
Speaker 3: it is really difficult. It's not an easy thing. And
22:07
Speaker 3: a lot of it is you know, like your personality
22:09
Speaker 3: and your traits and things like that, and I've done
22:11
Speaker 3: so many different personality tests and you know, I call
22:14
Speaker 3: these different things. But yeah, it's not an easy thing.
22:18
Speaker 3: It's not an easy thing. And sometimes you know, we uh,
22:21
Speaker 3: we cut people out.
22:21
Speaker 2: And then we like bring them back in.
22:23
Speaker 3: It's like, you know, like a bad boyfriend, just keep
22:26
Speaker 3: letting these people come back in and then you expect
22:28
Speaker 3: different results. Like that's just you cannot expect the people
22:31
Speaker 3: around you to change. So you just have to go
22:33
Speaker 3: to the places where and plant your tree where you're
22:36
Speaker 3: going to flourish.
22:37
Speaker 1: Where you're going to grow energy drainers. Is that what
22:40
Speaker 1: you called it?
22:41
Speaker 3: Oh yeah, I mean you got I'm sure everybody listening
22:44
Speaker 3: right now can like name five people where it's like
22:47
Speaker 3: when you spend time with them, like you come home
22:49
Speaker 3: more depleted. Like you need to be around people that
22:52
Speaker 3: like fill you know, energize you and fill you up,
22:55
Speaker 3: and and uh, you've got to get rid of the
22:57
Speaker 3: energy drainers because they're they're everywhere. There's actually really interesting
23:01
Speaker 3: like in the workplace, for instance, if you let's say
23:04
Speaker 3: you're in like a job that involves cubicles or whatever.
23:07
Speaker 3: Like even if you're just seated within a certain distance,
23:11
Speaker 3: like let's call it fifteen feet of like a low
23:13
Speaker 3: performer like you will perform at a certain percentage lower
23:17
Speaker 3: And if you sit around somebody that's a high performer,
23:19
Speaker 3: you will perform at a higher percentage. It's I mean,
23:23
Speaker 3: that's literally how real this type of relationship is. Is
23:27
Speaker 3: you have got to surround yourself with high performers. You
23:30
Speaker 3: have to get in rooms where people are smarter and
23:33
Speaker 3: better than you at everything that you're you know, going after,
23:37
Speaker 3: Like that's how you grow yourself. Like you my kids
23:39
Speaker 3: play softball, like I want them. I don't want them
23:41
Speaker 3: to be the best person on the team. I want
23:43
Speaker 3: them to be on teams where people are better than them,
23:46
Speaker 3: because we tend to rise to the level of the
23:48
Speaker 3: people around us.
23:51
Speaker 1: So if we move on to your strength and nutrition,
23:54
Speaker 1: what has changed for you? You think you said you
23:57
Speaker 1: were forty in twenty twenty or around going into the
24:01
Speaker 1: Titan Games, do you feel like you're nutrition from your
24:04
Speaker 1: thirties to now, what you're speaking about and what your
24:08
Speaker 1: non negotiables are at this phase of life, what's changed.
24:13
Speaker 3: Well, I did not grow up on the best diet.
24:15
Speaker 3: God bless my parents. They were just doing the best
24:17
Speaker 3: they can. But I Hamberger helper without the hammer, otherwise
24:24
Speaker 3: known as pasta, rice and pasta.
24:27
Speaker 2: I grew up on a lot of carbs, you know.
24:29
Speaker 3: But when you're young and you're an athlete, like you
24:31
Speaker 3: can get away with I mean, I take care of
24:33
Speaker 3: professional athletes. I'm the team doctor for the Omaha Supernovas,
24:36
Speaker 3: our professional viable team.
24:37
Speaker 2: Some of our young.
24:38
Speaker 3: Players, I'm like astounded at the food that they eat,
24:41
Speaker 3: Like these are the highest level performing people, and you're like,
24:44
Speaker 3: you eat like it like if you ate well, like
24:47
Speaker 3: I can't even imagine how you would perform. So, I mean,
24:50
Speaker 3: I got away with a really bad diet for a
24:51
Speaker 3: long time. And then I get this degree in nutrition,
24:54
Speaker 3: and it was like really beat into me of just
24:56
Speaker 3: like caloric compliance, like count your calories. Fat is good,
25:00
Speaker 3: Like don't eat a lot of fat. And so when
25:02
Speaker 3: I got into medical school and I was struggling with
25:04
Speaker 3: my weight, I went back to like food tracking, and
25:07
Speaker 3: I'm telling you, I was counting goldfish crackers, like okay,
25:10
Speaker 3: well I can have fifty, and I was counting.
25:13
Speaker 2: I was just counting calories.
25:15
Speaker 3: And then I found out right, and it tastes they
25:18
Speaker 3: tasted good, but but I had I found out I
25:22
Speaker 3: had pre diabetes. My A and C was elevated at hypothyroidism.
25:25
Speaker 3: And so when I first started on my journey, I
25:27
Speaker 3: actually I went really low carb. I was ketogenic for
25:29
Speaker 3: quite a long time, and I felt amazing. And my
25:32
Speaker 3: mom and my dad are both like normal BMI diabetics,
25:35
Speaker 3: and I've done like a lot of genetic testing. I
25:38
Speaker 3: have like every susceptibility geneto diabetes, like it's just like
25:42
Speaker 3: it's in my DNA.
25:44
Speaker 2: And so I still to this day eat very low carb.
25:47
Speaker 3: But I started to like play around with like okay,
25:49
Speaker 3: how much protein and like how much fat? And because
25:53
Speaker 3: we all respond differently, we respond differently based on our DNA,
25:56
Speaker 3: we respond differently based on our activity patterns and and
26:00
Speaker 3: our schedules like what time we wake up and what
26:02
Speaker 3: time we go to bed, and so there's like not
26:04
Speaker 3: a cookie cutter strategy I think for anybody listening the
26:08
Speaker 3: more you can eat single ingredient foods like did it
26:11
Speaker 3: have a mom or did it grow in the ground, Like,
26:13
Speaker 3: you're probably going to be doing pretty darn good if
26:16
Speaker 3: you can just eat single ingredient foods because most of
26:18
Speaker 3: our food environment is like boxes and bags and jars.
26:22
Speaker 3: And the more you process something like I'll drop a
26:25
Speaker 3: bomb that most people won't want to hear, but like
26:27
Speaker 3: protein powders like is actually a processed food. So the
26:31
Speaker 3: more you can eat chicken breast and eat steak and
26:33
Speaker 3: eat real food, you're going to be doing better. And
26:36
Speaker 3: so there's been some evolutions of my diet, but I
26:39
Speaker 3: really try to stick to whole foods. I don't eat
26:42
Speaker 3: a lot of carbohydrates because in nature, like there's not
26:45
Speaker 3: a pasta tree. So I eat berries, you know, I
26:49
Speaker 3: might eat some squash or sweet potatoes and things like that.
26:53
Speaker 2: I really.
26:55
Speaker 3: Have evolved to not even really caring about like sweets.
26:59
Speaker 3: But I think nutrition is something we obviously do every
27:02
Speaker 3: day unless you're fasting, which you shouldn't overfast. That's another
27:05
Speaker 3: thing for women. But we eat every day, and so
27:08
Speaker 3: it's an easy way to make a quick impact in
27:10
Speaker 3: your life. I mean, we start to see microbiome shifts
27:13
Speaker 3: within like seven days of dietary changes. It can change
27:18
Speaker 3: your health really fast by just focusing on what you're
27:20
Speaker 3: putting in your mouth.
27:22
Speaker 1: But for the gut microbiome, do you have like a
27:25
Speaker 1: certain list because we hear out there you need to
27:27
Speaker 1: eat thirty different fruits and vegetables a week. This stresses
27:31
Speaker 1: me out and I look at all eating and I'm like, you're.
27:37
Speaker 3: Yeah, I think dietary variation is good seasonally, Like when
27:41
Speaker 3: you think of like our ancestors, right, like when they
27:44
Speaker 3: lived outside, like there was only certain things they saw,
27:47
Speaker 3: like they only got berries and melons in the summer
27:49
Speaker 3: and in the winter, they kind of shifted that to
27:51
Speaker 3: more like roots and tuberous vegetables.
27:54
Speaker 2: Like I think variation is good.
27:56
Speaker 3: Do I think that eating thirty different fruits and vegetables
27:58
Speaker 3: a week is going to attain some certain level of
28:01
Speaker 3: health that's like magical? Absolutely not, Like I just don't.
28:06
Speaker 3: As we age, our microbiome does start to shift. We
28:09
Speaker 3: start to naturally lose particular bacteria in the colon and
28:13
Speaker 3: we actually start to see a more inflammatory type dys
28:16
Speaker 3: biosis that just literally happens with age because we'd lose
28:19
Speaker 3: our stomach acid, and there's just things that are inevitable
28:22
Speaker 3: about the aging process. But from a microbiome standpoint, I
28:26
Speaker 3: think there's some people that respond really well to fiber.
28:29
Speaker 3: There are some people that don't respond well to a
28:31
Speaker 3: lot of fiber, and so you kind of have to
28:33
Speaker 3: find I think there's things where you just have to
28:35
Speaker 3: find kind of where that happy set point is. Particularly,
28:38
Speaker 3: one of the benefits of fiber is that in the
28:42
Speaker 3: breakdown and fermentation process of fibers in the gut, you
28:45
Speaker 3: make something called short chain fatty acids, so like but rate,
28:49
Speaker 3: and that is where you get a lot of benefit
28:52
Speaker 3: to the colon cells and the heart and the cardiovascular system.
28:55
Speaker 3: When you're on a ketogenic diet, you actually make more
28:58
Speaker 3: levels of beta hydroxy butter. So there's a lot of
29:01
Speaker 3: things physiologically with the diet where that you can manipulate.
29:06
Speaker 3: I think probiotics as of right now might be a
29:08
Speaker 3: little overplayed. I think feeding your gut microbiome with real foods,
29:13
Speaker 3: fermented foods, kind of playing with fibers and fruits and
29:16
Speaker 3: vegetables and things like that is probably the best way.
29:19
Speaker 3: And I think in the future we're going to see
29:21
Speaker 3: a lot more fecal transplants happening. The data on that
29:24
Speaker 3: is actually very interesting. They can take the poop from
29:28
Speaker 3: like an obese Well it's started with mice of course,
29:31
Speaker 3: but we're starting to see it in humans. But you
29:32
Speaker 3: can literally take the microbiome of like a thin, lean
29:36
Speaker 3: individual or animal and transplant the poop into the gut
29:40
Speaker 3: of an obese person and they start to naturally be
29:43
Speaker 3: counting you. So I think we yeah, I think we
29:46
Speaker 3: bang our head against the wall sometimes with like I'm
29:50
Speaker 3: counting my calories and I'm working out, and I'm just
29:52
Speaker 3: like not seeing these results. Like we have to give
29:55
Speaker 3: more credit to our bodies. Our bodies are like incredibly
29:58
Speaker 3: resilient and they're always trying to find homeostasis. And so
30:01
Speaker 3: there has to be this like kind of like base
30:03
Speaker 3: of the pyramid, base camp level stuff that we have
30:05
Speaker 3: to nail first. And that's like going back to the
30:08
Speaker 3: five pillars in my book. I mean icepaths and saanas
30:11
Speaker 3: and all these little biohacks like are really cool, but
30:14
Speaker 3: if you're not doing that like base level, foundation, base camp,
30:18
Speaker 3: like you can't be scaling the mountain yet, Like you
30:20
Speaker 3: got to nail this stuff. First, I literally just had
30:23
Speaker 3: a conversation with a friend about the fecal trans transplant
30:27
Speaker 3: this last weekend, and I was like, what I had
30:30
Speaker 3: sour heard them. We've done them in medicine for years,
30:32
Speaker 3: Like when I was in medical school, we did fecal
30:35
Speaker 3: transplants for people that had like severe gastrointestinal infections, like
30:39
Speaker 3: really redistant like resistant seediff strains. So you put a
30:43
Speaker 3: nasogastric tube down the patient and then you literally push
30:47
Speaker 3: the fecal material, you know, like down in there. But
30:49
Speaker 3: of course there's always risks with these things. What if
30:51
Speaker 3: you put you know, a battye coal I strain down there,
30:54
Speaker 3: and now you've made the patient ill. So like there
30:56
Speaker 3: has to be ways that we, you know, choose the
30:58
Speaker 3: right poop. My friends doctor Shanamara, he's an eer physician
31:03
Speaker 3: that's turned into He's big on social media with like
31:05
Speaker 3: visceral fat and the microbiome he has like one of
31:08
Speaker 3: the best. He's a very meat based person, which most
31:11
Speaker 3: people think, right, fiber and vegetables gives you the best microbiome,
31:14
Speaker 3: but he has one of the best microbiomes and heats
31:17
Speaker 3: tons of like fermented foods. So I've started playing with
31:20
Speaker 3: these different varieties of vinegar recently and kind of adding
31:23
Speaker 3: those into my into my schedule. And yeah, I think
31:27
Speaker 3: that we don't we don't think as much about our
31:29
Speaker 3: gut bacteria as we should give it credit for, because
31:32
Speaker 3: I think it actually has one of the most profound
31:34
Speaker 3: impacts on our on our overall health.
31:37
Speaker 1: That's more. That's kind of what I'm interested in seeing
31:40
Speaker 1: over the next decade of where the where the gut
31:42
Speaker 1: microbiome souse. I feel like it's kind of gaining momentum,
31:45
Speaker 1: but it's like this whole world that we still don't know.
31:48
Speaker 1: There's still a lot to know about well.
31:51
Speaker 3: And it starts in the mouth, so you think of
31:53
Speaker 3: like people think that food is the only thing that
31:55
Speaker 3: impacts it, but like the way you breathe, Like if
31:58
Speaker 3: you're a nasal breather versus a mouth breather, you have
32:00
Speaker 3: different bacteria in your mouth. And a couple of years ago,
32:04
Speaker 3: I was asked to go speak at this functional kind
32:07
Speaker 3: of health conference that was Dennis and medical doctors at
32:10
Speaker 3: the same conference. And I was listening to this guy
32:13
Speaker 3: talk about the microbiome and they do like a like
32:15
Speaker 3: a salivary test to test for particular bacteria in the mouth,
32:19
Speaker 3: and he's showing me the literature on these bacteria that
32:22
Speaker 3: they test for. Some of them are implicated with pregnancy loss, infertility,
32:26
Speaker 3: pre acclamsia, babies that are growth restricted or too small
32:30
Speaker 3: so they've isolated. Like, if you have these particular bacteria
32:32
Speaker 3: in your mouth, you can have adverse pregnancy outcomes.
32:35
Speaker 2: Like this is crazy. I never learned about this in
32:38
Speaker 2: medical school.
32:38
Speaker 3: So of course I like did the test and I
32:41
Speaker 3: had this one particular bacteria called Fusa Bacteria nucleatum in
32:45
Speaker 3: my saliva and it's actually implicated with an increased risk
32:49
Speaker 3: of colon cancer. So like I started changing, like the
32:52
Speaker 3: toothpaste I was using, I started doing like mouth taping
32:55
Speaker 3: at night. I started like, it's just wild to think.
32:58
Speaker 3: I mean, it starts in our mouth. I mean we
33:00
Speaker 3: always think about good like it's done in our stomach,
33:02
Speaker 3: but it starts in your mouth. Because I'm going on
33:05
Speaker 3: all sorts of tangents right now, but yeah, okay, So
33:11
Speaker 3: to the first tangent is this is how I love
33:13
Speaker 3: to explain to people. Think of your microbiome like a
33:16
Speaker 3: cruise ship, and the cruise ship is full of a
33:20
Speaker 3: lot of passengers. Those are called your commensal bacteria. They're
33:22
Speaker 3: just kind of along for the ride. But then of
33:24
Speaker 3: course you have like the captain of the ship, and
33:26
Speaker 3: you have all the workers on the ship, and these
33:28
Speaker 3: are like the good guys that kind of like move
33:31
Speaker 3: the ship forward from port to port. Well, occasionally we
33:34
Speaker 3: can get a pirate that a Somalian pirate like takes
33:39
Speaker 3: over your boat and holds you hostage. And a lot
33:42
Speaker 3: of the tests that these people do on this SLIVA
33:44
Speaker 3: is to look for these pirates because if you get
33:46
Speaker 3: a pirate, it can be really invasive and they can
33:48
Speaker 3: really mess everything up and eventually they could sink the ship.
33:51
Speaker 3: And so it's it's good to know, I think if
33:53
Speaker 3: we're talking about the microbiome, to figure out like do
33:56
Speaker 3: you have one of these pirates. So that's kind of
33:59
Speaker 3: my analogy with that. But we have to remember that
34:03
Speaker 3: our microbiome is established when we're born. So I'm an
34:05
Speaker 3: obg an and we know that vaginally born babies versus
34:09
Speaker 3: c section babies have different microbiomes. Now, we love modern
34:13
Speaker 3: medicine and thank god, we can save a lot of
34:15
Speaker 3: babies by doing necessary cesarean sections and saving babies' lives.
34:19
Speaker 3: But we do know their microbiomes are different. And then
34:21
Speaker 3: a baby, when it's born, the stomach actually doesn't produce acid.
34:27
Speaker 3: When the baby's in utero, the stomach is actually very neutral,
34:30
Speaker 3: not sterile, but very neutral. And so when the baby
34:33
Speaker 3: is born, the pH of the stomach stays very neutral
34:35
Speaker 3: for a couple of days. And then when the baby
34:37
Speaker 3: starts going to the breast and it starts getting this colostrum,
34:40
Speaker 3: that bacteria is allowed to pass through the stomach and
34:43
Speaker 3: to go down into the gut and to start to
34:45
Speaker 3: populate the microbiome in the gut, and so and then
34:48
Speaker 3: after several days, the pH of the stomach starts to
34:50
Speaker 3: become more acidic to keep pirates out. And so a
34:53
Speaker 3: lot of our microbiome is established when we're born, how
34:56
Speaker 3: we're born, how we were fed as a child, and
34:59
Speaker 3: then of course the there's these just changes that happen
35:02
Speaker 3: as we age. But then everything along the way, how
35:05
Speaker 3: we eat, stress effects our microbiome, sunlight effects our microbiome.
35:09
Speaker 3: All of these things are like little inputs. But it
35:12
Speaker 3: is kind of like the it's like the cruise captain,
35:16
Speaker 3: and so we're all on a different itinerary.
35:19
Speaker 1: Yeah, which makes it hard to which is why it's
35:21
Speaker 1: so individual. So if we move on to strength training,
35:25
Speaker 1: what does your schedule look like in a week, and
35:27
Speaker 1: what do you recommend you know, in your book or
35:29
Speaker 1: to your patients, do you have any absolutes or what
35:34
Speaker 1: does that prescription look like.
35:36
Speaker 3: So women in particular are really sold on cardio, right
35:41
Speaker 3: my mom kind of like she was like in the
35:43
Speaker 3: jazzer size era when I was growing up, and and
35:48
Speaker 3: right like you'll find if you go to the gym,
35:51
Speaker 3: more than fifty percent of the cardio equipment is generally female.
35:54
Speaker 2: But if you go to the.
35:55
Speaker 3: Strength theory of the gym, there was a study I
35:58
Speaker 3: think it's from two thousand and seven. They did observations
36:00
Speaker 3: and a bunch of different gyms, and if you go
36:02
Speaker 3: to the free weight section, so we're talking like dumbbells, barbells.
36:06
Speaker 3: For every woman in that section of the gym, there's
36:09
Speaker 3: twenty seven men. And we are starting to see a shift.
36:12
Speaker 3: The data over the last five years does show that
36:15
Speaker 3: more women are strength training. So thank you to people
36:18
Speaker 3: like you and all the amazing strong women on Instagram
36:21
Speaker 3: that are showing off their muscles. But if you want
36:24
Speaker 3: to move the needle with body composition, you have to
36:27
Speaker 3: be focused on gaining muscle. So instead of thinking about
36:31
Speaker 3: every woman that I see in my clinic, there's like
36:33
Speaker 3: ten pounds.
36:34
Speaker 2: I just want to lose ten pounds or ten pounds,
36:36
Speaker 2: But if you.
36:37
Speaker 3: Ask yourself what would be required to lose that ten pounds,
36:40
Speaker 3: you know a caloric deficit. You know, doing a bunch
36:42
Speaker 3: of cardio, if you lose ten pounds on average, you're
36:46
Speaker 3: going to lose three to five pounds of lean tissue.
36:48
Speaker 3: And so if you shift that to thinking, I'm just
36:51
Speaker 3: going to get as strong as I can imaginably get
36:55
Speaker 3: and achieve. When you start working on strength training and
36:58
Speaker 3: getting strong, a lot of times body composition changes naturally happen.
37:02
Speaker 3: You start putting on more lean tissue, you start losing
37:04
Speaker 3: a little bit of fat, and so I think women
37:06
Speaker 3: really have to kind of change that mindset of this
37:10
Speaker 3: kind of like going from like lean and toned and
37:12
Speaker 3: skinny to like, I'm going to see how big and
37:14
Speaker 3: strong I can get, because I can tell you right
37:16
Speaker 3: now there is a certain genetic potential that we all
37:18
Speaker 3: have and you're not going to look like the incredible Hulk,
37:21
Speaker 3: I promise you. Like those people are taking steroids and
37:25
Speaker 3: peptides and all sorts of things. But if you can
37:28
Speaker 3: shift that to like and especially as we age, I
37:30
Speaker 3: talk to my perimenopausal menopausal woman, Now is the time
37:33
Speaker 3: to shift to being strong and stable. I'm going to
37:36
Speaker 3: be strong. I'm going to be stable. I'm not going
37:38
Speaker 3: to fall on a rug. I'm going to be able
37:40
Speaker 3: to hike mountains. I'm going to be able to play
37:41
Speaker 3: with my grandkids. We all obsess about the subcutaneous fat,
37:45
Speaker 3: but a lot of times going after that is going
37:48
Speaker 3: to harm us longer, you know, in the long run.
37:51
Speaker 3: And that's one of the troubles too with these weight
37:53
Speaker 3: loss GLP one meds is fast weight loss is almost
37:57
Speaker 3: always lean tissue, and so fast weight loss is very dangerous.
38:00
Speaker 3: So we got to even if we use things like
38:03
Speaker 3: medications like GLP one's, we have to get that base
38:05
Speaker 3: foundation of nutrition and lifting weights and stimulating our muscles.
38:10
Speaker 3: And it's not just about being physically strong. Our muscles
38:13
Speaker 3: actually work as an endocrine organ So our muscles are
38:16
Speaker 3: talking to our brain. They're helping us create new brain connections,
38:19
Speaker 3: They're talking to our endocrine organs. Muscle is the greatest
38:23
Speaker 3: disposal agent of glucose. Eighty percent of our glucose disposal
38:28
Speaker 3: happens in our muscles. So for somebody like me that
38:30
Speaker 3: used to be a pre diabetic, well what happened. I
38:32
Speaker 3: stopped weightlifting for like, you know, when I graduate college,
38:36
Speaker 3: from like seven to like twelve, I was like lifting
38:40
Speaker 3: no weights. Didn't pick up a weight again until what
38:41
Speaker 3: twenty eighteen, So for six years of my life, like,
38:44
Speaker 3: I wasn't touching weights, and I became a pre diabetic.
38:47
Speaker 3: And I didn't look any different. I mean I didn't
38:48
Speaker 3: look obese, but that was the difference is I was
38:51
Speaker 3: no longer stimulating that lean tissue, and I became very
38:54
Speaker 3: insulin resistant. My muscles didn't know how to soak up
38:56
Speaker 3: that glucose anymore. So if you like eating me and
39:00
Speaker 3: light carbs, you've got to lift weights. You got to
39:04
Speaker 3: stimulate that muscle tissue. Yeah, and for perimenopausal women, you
39:08
Speaker 3: can gain muscle. I mean, don't think that like just
39:11
Speaker 3: because you're making this transition that it's no longer achievable.
39:14
Speaker 3: You absolutely can put on lean tissue until the day
39:17
Speaker 3: that you die.
39:19
Speaker 1: Do you what are your thoughts on hormone therapy for
39:23
Speaker 1: someone that is not postmental puzzle. Do you do you
39:26
Speaker 1: prescribe it in perimenopause only with symptoms because as you know,
39:30
Speaker 1: I mean, you're in this space every day, like yeah,
39:33
Speaker 1: like we are. But the conversation is there's there's the
39:37
Speaker 1: menopause hormone therapy conversation. Yeah, and there's different sides of that.
39:44
Speaker 1: Where do you fall on that.
39:46
Speaker 3: As a broad answer, I am a huge fan of
39:49
Speaker 3: hormone replacement therapy. As a more nuanced answer, there is
39:54
Speaker 3: a time and a place. So if you think that
39:57
Speaker 3: going on hormone replacement therapy is going to be some
40:00
Speaker 3: magical unicorn, you are a little bit misled. These foundational
40:06
Speaker 3: principles that we've talked about, the five pillars, you have
40:08
Speaker 3: to get those things in place before you start, you know,
40:12
Speaker 3: adding in estrogen and things like this, because if you
40:16
Speaker 3: if you, if you pour gasoline into a system that's
40:18
Speaker 3: not working, well, it doesn't make the car drive better,
40:22
Speaker 3: right if like the transmission is broken, and so you
40:25
Speaker 3: have to you have to understand that. And and sometimes
40:28
Speaker 3: when you start correcting nutrition and you get them lifting
40:30
Speaker 3: weights again and you do all these things again and
40:32
Speaker 3: the ovaries start functioning better, sometimes you don't need it yet, right,
40:36
Speaker 3: because perimenopause is like this roller coaster of a multi
40:40
Speaker 3: year process, you know, leading into menopause, And there's some
40:44
Speaker 3: evidence to believe that the ovaries actually pace our aging.
40:48
Speaker 3: Are are our rate of aging is actually paced by
40:51
Speaker 3: the ovaries. And so if you do things as a
40:54
Speaker 3: woman that nurtures your reproduction and your reproductive capacity and
40:58
Speaker 3: keeps the ovaries really healthy, it prolongs the number of
41:02
Speaker 3: years that you can go without having to add hormone
41:05
Speaker 3: replacement therapy. And then one hundred percent of women at
41:08
Speaker 3: some time in their life are going to go through
41:11
Speaker 3: cellular sinessence in the ovary and they will stop producing
41:14
Speaker 3: estrogen and progesterone, and then you know, then you definitely
41:17
Speaker 3: want to think about replacement. But I think in perimenopause
41:21
Speaker 3: I do use it. There's a time and a place.
41:23
Speaker 3: I like progesterone. It can really start to help with
41:26
Speaker 3: sleep disturbances. You know, sometimes they might need a little
41:29
Speaker 3: bit of estrogen, sometimes they need a little bit of testosterone.
41:32
Speaker 3: But you really got to start nailing those things in
41:35
Speaker 3: perimenopause because the hill starts to get a lot steeper
41:39
Speaker 3: once the ovary is finally you know, shut off and
41:41
Speaker 3: you have to you have to control the controllables.
41:44
Speaker 2: That's what I say.
41:45
Speaker 1: Who are the thought leaders in this space that you
41:48
Speaker 1: really align with? I mean, is there is there a
41:51
Speaker 1: few people that you're like, I am completely I know
41:54
Speaker 1: there's so many.
41:55
Speaker 3: Yeah, yeah, I don't know if there's a I don't
41:57
Speaker 3: know if there's like a president of the society per se,
42:00
Speaker 3: because I think we're all I think we're all going
42:02
Speaker 3: to have you know, as a clinician, are our thoughts
42:07
Speaker 3: about things are all learned through taking care of real patients,
42:11
Speaker 3: and we definitely have literature that we want to be
42:13
Speaker 3: able to use to support our thoughts because studies are
42:18
Speaker 3: very important. It's where we get objective data, and then
42:22
Speaker 3: when we take care of parent patients, we get subjective
42:25
Speaker 3: data and anecdotal evidence, and we use all of those
42:28
Speaker 3: things to kind of make our medical recommendations. And I
42:32
Speaker 3: think if you you know, looked at twenty different menopause people,
42:36
Speaker 3: you know on social media, like, we're all not going
42:38
Speaker 3: to agree on everything, But I do think I love
42:42
Speaker 3: the fact that the conversation is happening and that more
42:44
Speaker 3: people are talking about it, But it can create a
42:47
Speaker 3: lot of confusion. You know, because some people are like
42:51
Speaker 3: I said, some people that say eat meat, don't eat me,
42:53
Speaker 3: take estrogen, don't take estrogen. There are some things though
42:57
Speaker 3: that I think people do need to understand, is that
43:00
Speaker 3: bioidentical hormone replacement therapy. There are ways to give bioidentical
43:05
Speaker 3: hormones in pharmaceutical grade options so they it doesn't have
43:10
Speaker 3: to be compounded. That doesn't make it better. There's a
43:13
Speaker 3: variety of ways to give hormones transdermal, oral, injectible, sublingual,
43:19
Speaker 3: and that's where your clinician can really help you. What
43:23
Speaker 3: is best for you, what is safest for you? You know,
43:25
Speaker 3: do we monitor levels? But I love that the conversation
43:29
Speaker 3: is happening. There's like people writing books left and right.
43:31
Speaker 3: You know, I know about menopause. It's like it's finally
43:34
Speaker 3: getting It's like day and nih is you know, talking
43:37
Speaker 3: about funding more studies because we do. We really, for many, many,
43:40
Speaker 3: many years, we perimenopause. The reason nobody is studying perimenopause
43:46
Speaker 3: is the same reason that exercise scientists don't study women
43:49
Speaker 3: a lot in their studies. It's because when you have
43:52
Speaker 3: somebody that has a functioning ovary, your estrogen levels are
43:55
Speaker 3: literally changing hour to hour, day to day depending on
43:58
Speaker 3: where you're at in that cycle. And then perimenopause is
44:01
Speaker 3: even more radic, and so it's really, really, really hard
44:03
Speaker 3: to control the variables, which is why, like I said,
44:07
Speaker 3: we have to use objective data, but we always have
44:08
Speaker 3: to use that kind of subjective How are we feeling,
44:11
Speaker 3: how are we functioning? And always weighing kind of the
44:14
Speaker 3: pros and cons of what we throw into the system.
44:17
Speaker 1: Are you a fan of vaginal estrogen? If if somebody
44:21
Speaker 1: was anti taking hormone therapy, is a vaginal estrogen kind
44:27
Speaker 1: of in its own category a little bit?
44:31
Speaker 3: Yeah, So low dose vaginal estrogen is safe and effective
44:36
Speaker 3: for almost everybody.
44:37
Speaker 2: I mean I really and really everybody.
44:39
Speaker 3: I mean really honestly, because we even have data now
44:41
Speaker 3: showing it doesn't change breast cancer survival rates or breast
44:45
Speaker 3: cancer recurrence, which those would be the patients right that
44:47
Speaker 3: we would initially like hold a ten foot pull on
44:49
Speaker 3: and say like none for you. But even when I
44:52
Speaker 3: talk to my breast cancer patients, I say, hey, listen,
44:55
Speaker 3: we might save you from dying from breast cancer, but
44:58
Speaker 3: you're going to die of something, and let's make sure
45:01
Speaker 3: it's not you know, eurosepsis from a urinary tract infection.
45:05
Speaker 3: You know, like, and now that we've taken away your estrogen,
45:08
Speaker 3: now you're at a way increased risk of getting osteoporosis
45:10
Speaker 3: and heart disease. Okay, so we save you from breast cancer.
45:13
Speaker 3: And now you're going to dive a hip fracture.
45:15
Speaker 2: So there.
45:16
Speaker 3: Vaginal estrogen is amazing. It's just like we put cream
45:19
Speaker 3: on our face to stop our face from aging. The
45:21
Speaker 3: vulva and the vagina when they lose estrogen, they get thin,
45:24
Speaker 3: they lose their lubrication, We get an increased risk of
45:26
Speaker 3: urinary tract infections. It gets uncomfortable. Women don't want to
45:29
Speaker 3: have sex that starts affecting their marriage and their relationships.
45:32
Speaker 2: And so I'm a huge fan of vaginal estrogen.
45:34
Speaker 3: And I think another population that needs more vaginal estrogen
45:38
Speaker 3: is postpartum patients. If you didn't realize it, when you
45:42
Speaker 3: are postpartum and you are breastfeeding, your vagina is like
45:45
Speaker 3: a menopausal woman. It looks very similar. The skin starts
45:49
Speaker 3: to get thin, it starts to get red, it gets
45:51
Speaker 3: very dry because when you're breastfeeding, it lowers your estrogen
45:55
Speaker 3: levels to the level of menopause, and then when you
45:58
Speaker 3: stop and your cycles come back to the estrogen is
46:00
Speaker 3: back too. But I wish more postpartum women would even
46:02
Speaker 3: use vaginal estrogen.
46:04
Speaker 1: This is a good tip for people to know, we're
46:07
Speaker 1: paying all of this money for our for our face,
46:11
Speaker 1: right right, got to take care of everywhere do what
46:14
Speaker 1: do you think? What do you think of like estrogen
46:17
Speaker 1: on the face.
46:19
Speaker 3: So there's a lot of things that can induce collagen,
46:23
Speaker 3: and estrogen happens to be one of them. But you
46:25
Speaker 3: have to remember our skin is good at absorbing things.
46:27
Speaker 3: So if you're slathering estrogen on your face, you're doing
46:29
Speaker 3: a little bit of estrogen replacement therapy. Enof it's if
46:32
Speaker 3: it's lotos, if it's the cream that you normally would
46:34
Speaker 3: use in the vagina, lodos baginal estrogen estradal is more
46:38
Speaker 3: potent than estreols. I've seen a lot of like creams
46:40
Speaker 3: out there with estreol. It's a weaker estrogen. But you
46:43
Speaker 3: have to be careful. I mean, how about how much
46:45
Speaker 3: you're putting on your face, Because when we dose lotos
46:47
Speaker 3: vaginal estrogen, those women are taking that twice per week.
46:50
Speaker 3: If you're putting you know, excessive amounts of vaginal estra
46:53
Speaker 3: dial cream on your face every single night. You're getting
46:56
Speaker 3: some level probably of systemic estrogen. So you want to
47:00
Speaker 3: know what you're using. But it does, I mean it can,
47:04
Speaker 3: it can increase collision. There's a lot lots of other
47:06
Speaker 3: things that can help with anti aging two. So do
47:09
Speaker 3: I think it could be you know, part of and
47:12
Speaker 3: you know, uh a regimen.
47:15
Speaker 2: It could be.
47:15
Speaker 3: We don't have a lot of studies, Like, we don't
47:18
Speaker 3: have like big giant, robust studies, so I think people
47:21
Speaker 3: have to, you know, take that with a grain of salt.
47:22
Speaker 3: There is one case report of a gal from Europe
47:24
Speaker 3: who is slabby and estrogen on her face for like
47:27
Speaker 3: many years. She ended up getting endomutual cancer because she
47:29
Speaker 3: was putting like way too much estra diale cream on
47:31
Speaker 3: her face and an estrogen estrogen is proliferative and progesterone
47:36
Speaker 3: is anti proliferative. So if you're if you're giving too
47:38
Speaker 3: much estrogen postmenopausoi, you have to be taking progesterone to
47:41
Speaker 3: balance that out. So you just got to be careful
47:43
Speaker 3: with you know how much you're using and what you're using,
47:46
Speaker 3: and know what you're putting on your body, because it's the.
47:48
Speaker 1: Same like if you had a tube, you could use
47:51
Speaker 1: the same to put on your face as in the vagina.
47:54
Speaker 2: Okay, so that's the same.
47:55
Speaker 1: What do you think about the pachas.
47:59
Speaker 3: I'm a huge fan of best patches. It's convenient because
48:01
Speaker 3: it's twice per week. I like the twice weekly and
48:03
Speaker 3: not the weekly because if you've never seen a weekly patch,
48:05
Speaker 3: like they are big and ugly. So the twice leaky
48:09
Speaker 3: patches are great outside of a patient, like with an
48:11
Speaker 3: adhesive allergy, most patients you know, love it. And then
48:16
Speaker 3: if you have a uterus, you have to take progesterone
48:17
Speaker 3: with it. But I put most of my patients on
48:19
Speaker 3: progesterone anyway if they don't have a even if they
48:21
Speaker 3: don't have a uterus, because there's benefits of progesterone, and
48:24
Speaker 3: like I said, in the body, we have estrogen and
48:26
Speaker 3: progesterone receptors and almost all of our tissues. One is proliferative,
48:30
Speaker 3: one's anti proliferative, so we really should be taking them together.
48:34
Speaker 1: You have this powerful quote of those who don't make
48:37
Speaker 1: time for wellness will have to make time for illness.
48:40
Speaker 1: What does that mean in practical terms, is we're getting
48:42
Speaker 1: this information out and as you said, you know there
48:46
Speaker 1: might be one in twenty seven men, you know, one
48:49
Speaker 1: female and twenty seven men in the weight room, where
48:51
Speaker 1: now it might be ten to twenty twenty seven. What
48:56
Speaker 1: impact does that have for women over forty if they're
49:00
Speaker 1: still I think the message is being received. I keep
49:04
Speaker 1: saying this in my podcast, like it's definitely on social
49:07
Speaker 1: media if you're following women women's health specialists. Everyone's kind
49:10
Speaker 1: of talking about some form of strength training. There are
49:13
Speaker 1: different recommendations, some form of good nutrition. As you said,
49:17
Speaker 1: different recommendations, but that quote right there really says it all.
49:24
Speaker 3: Yeah, I mean life is going to catch all of us,
49:29
Speaker 3: you know at some point. And you know I kind
49:32
Speaker 3: of said this early in the podcast. I know people
49:34
Speaker 3: with massive financial success, you know, relationship success, maybe they're
49:42
Speaker 3: physically you know, really healthy and successful, but at some
49:44
Speaker 3: point life catches up with us, and if we aren't
49:48
Speaker 3: taking care of ourselves. Usually when it gets to that point,
49:51
Speaker 3: most people would give up their entire bank account to
49:54
Speaker 3: have their health back. You know, you get some crazy
49:57
Speaker 3: cancer diagnosis and you're like, god, I wish I would
50:00
Speaker 3: have over the last twenty years, like known this was coming. Well,
50:04
Speaker 3: I'm telling you right now, like it's coming. Something is
50:07
Speaker 3: coming for you. You might be one hundred, you might
50:11
Speaker 3: be forty, but something is kind of like we we
50:14
Speaker 3: are not immortal, and so you know, we're going to
50:18
Speaker 3: do the best we can. We're going to try to
50:20
Speaker 3: take care of ourselves the best we can. Because if
50:23
Speaker 3: you get a bad diagnosis, like cancers in particular are
50:25
Speaker 3: curable at stage one and two, and you can do
50:28
Speaker 3: all the testing you want. You can get a thousand
50:30
Speaker 3: biomarkers and do a full body MRI, and you can
50:32
Speaker 3: put on the wearable devices, but like, what do you
50:34
Speaker 3: do with that information? The way that you the way
50:38
Speaker 3: that you actually, you know, do something about that is
50:41
Speaker 3: is more important than doing all the testing. And I
50:44
Speaker 3: know I have some real crunchy patients that are like
50:46
Speaker 3: I don't want any of the tests. I'm just going
50:47
Speaker 3: to like do the healthy stuff, which is fine too,
50:50
Speaker 3: like don't order a test if you don't want to
50:52
Speaker 3: know the answer. But I mean, at some point in
50:55
Speaker 3: our life, like something's going to happen to us, something's
50:57
Speaker 3: going to happen to our family, and we want to
51:00
Speaker 3: be hard to kill. So I'm telling you right now,
51:01
Speaker 3: if i get diagnosed with cancer tomorrow, I've got a
51:04
Speaker 3: lot of muscle mass I could I could probably be
51:06
Speaker 3: in bed for several weeks and still make a good
51:08
Speaker 3: recovery I can. You know, you just want to be
51:10
Speaker 3: as resilient as you can to fight through whatever challenge
51:14
Speaker 3: life is going to throw at you.
51:15
Speaker 2: And you know, when it.
51:16
Speaker 3: Comes to our health, like we have to take an active, proactive,
51:21
Speaker 3: you know, approach to it. You got to be in
51:23
Speaker 3: the driver's seat, yes, exactly. And the thing is is
51:28
Speaker 3: like nobody can do it for you. I mean I
51:29
Speaker 3: can sit in my clinic all day and tell patients
51:31
Speaker 3: like read my book, like do all of these things.
51:34
Speaker 3: But like, at the end of the day, the answer
51:36
Speaker 3: to our healthcare system problems is for people to take
51:40
Speaker 3: self accountability for their health. You know, like you're in
51:44
Speaker 3: charge of what you eat, You're in charge of how
51:46
Speaker 3: many days you're going to set the alarm and go train.
51:48
Speaker 3: And and for me, like you can't hate exercise, Like
51:52
Speaker 3: there's something that you like to do, you know. And
51:55
Speaker 3: for me, it's not like I have to go do this.
51:58
Speaker 3: It's like I'm going to go to the gym at
52:00
Speaker 3: five am, and I'm going to celebrate, like how awesome
52:03
Speaker 3: my body is at forty years old, and how oh like,
52:06
Speaker 3: look what I can do. You know, you got to
52:09
Speaker 3: celebrate what you can do, because I think women are
52:11
Speaker 3: really good at beating ourselves up about what we don't
52:13
Speaker 3: like about our bodies. But there are things that are
52:17
Speaker 3: going well in your life. And I am perpetually a
52:21
Speaker 3: glass half full kind of person. Like if I got
52:25
Speaker 3: a hip that's bothering me, like you're not good, You're
52:27
Speaker 3: not gonna hear about it because my other hip is good.
52:28
Speaker 3: And I can do arms if I can't do legs,
52:31
Speaker 3: and if I can't run, I'm gonna walk. And if
52:33
Speaker 3: I can't walk, I'm gonna crawl. Like I mean, that's
52:36
Speaker 3: just like how you have to look at it.
52:37
Speaker 1: You know, Well, you've been a huge inspiration. I have
52:41
Speaker 1: loved following your journey and I really like your stance
52:47
Speaker 1: on socials and thank you for spending your time with us.
52:52
Speaker 1: So I think I asked you, but maybe I didn't
52:54
Speaker 1: listen to the answer. When did your book come out?
52:57
Speaker 1: How Like when did you write that?
52:59
Speaker 3: Yeah, I should know it was August of when twenty
53:03
Speaker 3: one twenty two. It's been out it for a couple
53:05
Speaker 3: of years now, and yeah, people can find on Amazon
53:08
Speaker 3: wherever books are sold. It's on Audible. I didn't realize
53:12
Speaker 3: how many people like to listen to audible and books
53:14
Speaker 3: on on smart devices.
53:17
Speaker 2: Yeah, I haven't.
53:19
Speaker 3: Uh, it's that's so cool, right you can just like
53:21
Speaker 3: drive in your car and listen to it.
53:23
Speaker 2: So, yeah, it's it's it's a very easy read.
53:28
Speaker 3: It's written at a level that like my kids could understand.
53:31
Speaker 3: It's not like super sciencey, but it just has real world,
53:34
Speaker 3: actionable things that you can start to implement your life.
53:38
Speaker 1: I love it. Hard to Kill and you are doctor
53:41
Speaker 1: fit and fabulous And I still giggle.
53:44
Speaker 2: I still giggle about the name.
53:46
Speaker 1: No, it's easy. We're trying to type like Jamie Seaman.
53:50
Speaker 1: I'm like, oh, I got to put in doctor fit, fabulous,
53:53
Speaker 1: pop right up. So awesome. Well, thank you for sharing
53:57
Speaker 1: your time with us and your expertise and just your
54:00
Speaker 1: take on life for women at this age group.
54:03
Speaker 3: Well, you know, I've been inspired by a lot of
54:06
Speaker 3: people in my life. I mean there are still stories,
54:10
Speaker 3: you know, like from my childhood. When I think back
54:12
Speaker 3: to like certain things that really kind of shifted me
54:14
Speaker 3: and my mindset, and I hope I can be that
54:17
Speaker 3: becon of light for people. And really, honestly, the reason
54:20
Speaker 3: I do it is I have three daughters, and I
54:22
Speaker 3: hope that I can kind of like have lived the
54:24
Speaker 3: lessons for them their kids, and I'm going to let
54:27
Speaker 3: them mess up and make their own mistakes. But but
54:29
Speaker 3: I have three girls, and so there's just I look
54:31
Speaker 3: at them and there's things that I wish I knew
54:33
Speaker 3: at their age that I didn't, and that's okay, And
54:38
Speaker 3: I'm just trying to be the best best example for
54:40
Speaker 3: my girls and all their friends and other moms out there.
54:43
Speaker 2: I mean, it's hard. Our lives are really hard. You know.
54:45
Speaker 3: We have a lot of expectations that society puts on us.
54:49
Speaker 3: And and you can, you can do whatever you want
54:52
Speaker 3: in life, you know, you just got to work hard.
54:55
Speaker 1: There you go. That's it. Well, care, shiate your time
55:00
Speaker 1: and you again. You can find doctor Seaman on Instagram
55:05
Speaker 1: at doctor fit and fabulous. Thanks for listening everyone. If
55:09
Speaker 1: you enjoyed this episode, please consider giving us a five
55:13
Speaker 1: star rating and sharing the body Pod with your friends.