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Hello, ladies and gents Robert 
Sykes keto Savage, not 

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commented, ever get special 
guest Cynthia Thurlow on the 

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line, and we're going to dive 
into a host of different topics.

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We dive into protein 
consumption, what adequate 

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protein looks like for a given 
individual. 

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We talk about creatine, we dive 
deep into creatine actually 

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talking about what we've learned
in that regard, as it relates to

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muscle tissue preserving muscles
as you age and improving 

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cognitive function. 
We dive into her parenting style

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around her two, teenage boys 
when it comes to what she's He's

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learned with nutrition and how 
it impacts their upbringing and 

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we dive quite a bit into how 
exotic has hormone needs, may 

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change the fluctuating shift, as
you as you age, especially for 

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middle-aged women going through 
menopause. 

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So learned a ton, I've got a lot
of respect for Cynthia. 

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She has a wealth of knowledge. 
I've got no doubt. 

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You will take something from 
this. 

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So that for their do is sit 
back, relax. 

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Enjoy a conversation with 
Cynthia Thurlow 

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And we are live. 
Cynthia, how are you? 

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I'm doing. 
Well, how are you doing? 

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I'm doing wonderful. 
We met. 

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I think we probably met in 
person prior to the keto 

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Symposium in New York, but we 
met officially in person there 

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and it was great chatting with 
you here in your presentation. 

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So I'm excited to get you on the
podcast today. 

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Thank you, likewise. 
Yes, I think we were both a key 

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token as well. 
But key token is such a large 

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venue that. 
It's very easy to, not connect 

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per se with everyone that, you 
know, no, I think that's one of 

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the challenges. 
It really big events versus 

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keto. 
Symposium was a lot more like 

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intimate and smaller, so, it 
made it easier to connect. 

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Yeah, absolutely. 
Absolutely. 

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You are, oftentimes brought onto
various podcasts and panels and 

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presentations to dive into the 
wonderful world of intermittent 

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fasting. 
And I'd love to kind of touch on

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some of that for sure. 
But I don't want to just I feel 

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like you do so many podcasts 
given like a certain topic then 

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you just get tired of talking 
about it. 

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So I kind of want to start off 
with this gushin with what is 

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That you personally are diving 
into now that you find a lot of 

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interesting. 
Oh, that's such a great question

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and thank you for that, yes, 
especially after a book launch, 

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you get a lot of very narrowly 
focused opportunities to talk 

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about one topic, I would say. 
Right now, for me, it's really 

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learning about you. 
Nobody optimization brain, 

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optimization utilizing different
substances legal ones, that can 

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really optimize metabolic 
health. 

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And so, right now, I'm down a 
rabbit hole about creatine 

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monohydrate, which is one of the
most well-researched and most 

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well-known supplements, kind of 
in the wellness industry. 

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And really understanding how 
that can benefit men and women 

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at different stages of their 
lives. 

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And based on the research, what 
quantity is most beneficial? 

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And so a lot of what I'm doing 
right now is finding supplements

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that are very targeted for brain
and muscle health and that's 

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that's the first one that 
Nosedived over. 

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And really I even have my 
teenagers, taking it, my 

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husband, and most of my patients
are taking it as well. 

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There's so many benefits from it
and you just using, like, a 

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simple creatine monohydrate, 
right? 

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Yeah. 
Just one ingredient really 

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high-quality things that can be 
dissolved directly into liquids,

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with no taste, no flavorings or 
into a protein smoothie, 

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whatever, really? 
What would really appeals to the

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individual that's using it. 
But for me being a A middle-aged

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woman. 
And there's a lot of focus on 

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muscle protein synthesis and 
adequate protein intake, and 

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lifting weights, and 
consistently every week in the 

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gym, I'm lifting more, which is 
pretty, you know, that's pretty 

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substantial for a middle-aged 
woman because we're losing 

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testosterone and testosterone is
one of the primary hormones that

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allows us to build muscle and to
have a healthy body composition 

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and so Just putting it out there
that, you know, you don't have 

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to navigate the, your lifetime, 
you know, kind of falling into 

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those fallacies about weight 
gain as a normal function of 

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Aging, that, that is your 
destiny. 

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I'm here to share with people 
that that doesn't have to be the

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case. 
Yeah, I'm definitely not a fan 

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of the group. 
Think I like disruptive thinkers

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like just fly in the face of 
what general Society likes to 

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push on us. 
So not to gaining an estate body

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fat, as you age not losing 
muscle tissue as you age, those 

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are Things that I'm totally on 
board with. 

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Yeah, and I figured I figured as
much. 

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I think that, you know, it's 
certainly as an allopathic train

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provider. 
Something I learned little to 

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nothing about, you know, I 
trained in the Years where we 

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were told, fat was bad, you 
know, exercise more, eat less, 

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that somehow that was going to 
solve everyone's problems. 

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And The more I've come to 
realize that a great deal of the

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problems. 
I see patients and clients 

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struggling with are a byproduct 
of lifestyle. 

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And so if I can hack it, Things 
or find things that can be 

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beneficial to maintain. 
You know, metabolic health and 

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to maintain insulin sensitivity.
I'm all for them. 

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Absolutely, when it comes to 
creatine, I feel like the 

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general population has they're 
pretty ignorant towards 

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creatine. 
I mean like for me in the 

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natural bodybuilding space, I've
always been increasing as being 

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something that basically 
replenishes ATP helps convert 

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ADP back to ATP and just 
provides more energy to lat. 

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Allow yourself, to get another 
rep or two with the given set. 

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A lot of people. 
The assumption that creatine is 

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just going to Simply cause 
excess water retention and they 

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don't really take me time to 
think about where that water is 

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actually going being in the 
muscle tissue, not just floating

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floating around in the 
subcutaneous layer of skin. 

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And there's also been a lot of 
research with creatine from a 

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neurological standpoint. 
So I'd love to learn more about 

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what you've dove into as of late
and kind of what you've taken 

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from it. 
Yeah, and obviously you, you 

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know, quite a bit about it. 
I think on a lot of levels is 

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certainly my perception before I
started learning. 

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Learning about it and working 
with it. 

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I thought about it as Bro, 
Science, you know, this is the 

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Hardcore bodybuilders. 
This is used in conjunction with

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anabolic steroids and I think a 
lot of why creatine perhaps 

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there's so much misinformation 
is that it was lumped in with 

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anabolic steroids. 
So exoticness synthetic steroids

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and that's obviously a separate 
separate kind of conversation. 

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But from my perspective, the two
areas that creatine monohydrate 

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is best. 
Studied and is in terms of 

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muscle health and you've already
alluded to supporting ATP 

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synthesis and then really 
understanding your brain and 

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cognition and this for me in 
particular is an area that the 

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more I understand about brain 
health especially as men and 

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women are aging. 
The more likely I am to start 

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having conversations talking 
about ways that we can maintain 

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good levels of cognition and 
brain support. 

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And we know that creatine is 
We're currently involved in 

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bdnf. 
So brain, derived neurotrophic 

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factor which we can think of as 
fertilizer for the brain. 

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We know that it's involved in 
supporting Gaba synthesis, so 

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we've got neurotransmitter 
synthesis, there's research 

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supporting, it's used in terms 
of memory and cognition and I 

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can't think of any in 
particular, middle-aged women as

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they're losing estrogen, getting
closer to menopause, which is 12

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months out of menstrual cycle, 
more and more women, think it's 

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normal to have brain fog to have
trouble. 

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Remembering Remembering words. 
Very, very common in particular,

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loss of estrogen. 
And so helping people understand

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that we want to do as much as 
possible to help support neurons

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and axons in the brain, you 
know, in terms of communication 

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and helping with mental Clarity 
because again, that doesn't have

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to be your destiny. 
And unfortunately, I have to 

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believe that my well-meaning, 
allopathic, train peers, have 

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somehow just made it have, just 
have kind of led to this degree.

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A of normalcy for changes in 
short-term and long-term memory 

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that it's normal to have insulin
resistance. 

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And we know that having high 
insulin levels in the brain can 

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be highly toxic to the brain. 
And so when we think about 

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Alzheimer's as an example or 
Parkinson's or you know, any of 

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these neurocognitive disorders, 
understanding the lot of it is 

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related to losing insulin 
sensitivity. 

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And having some degree of loss 
of metabolic flexibility. 

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So kind of leaning into the 
research and I'm happy to share 

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some resources with. 
You has really been, you know, 

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the thing that was the 
Cornerstone that if but nothing 

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else, we want to maintain 
healthy brain and cognitive 

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Health throughout our lifetime. 
And understanding that one 

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simple supplement and really 
looking at the research, you 

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know, what are the desired 
dosages of creatine monohydrate,

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and it's Pretty simple. 
It's not the very, you know, 20,

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30 grams that people were using 
20, 30 years ago that may have 

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contributed to some of that 
water retention, but the word in

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and of itself, creatine 
monohydrate, the word hydrate is

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in there. 
But as you a plea stated, it's 

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really speaking to muscle health
and so it's really hydrating. 

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The muscles should not be a 
source of concern in terms of 

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bloating and really looking at 
the research. 

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It's three grams for most women,
five grams for men, obviously 

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with Have less and doggedness 
storage of creatine and their 

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muscles. 
So we we have 70 to 80 percent 

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less than men. 
So we really do genuinely need 

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to supplement and then 
vegetarians and vegans actually 

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need more because you can't get 
enough from your diet and the 

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only sources, really the bulk of
the sources that we can get from

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nutrition are from animal-based 
protein. 

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So, I always say, Menon 
vegetarians and vegans need 5 G,

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women need three. 
And it's a really simple way to 

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support your body in a very 
Healthy way and you know I would

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also add that in this, you know 
supplement industry where more 

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often than not my patients are 
quick to run to a supplement 

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versus changing lifestyle just 
like anything, the Sleep, the 

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stress, you know, what? 
You eat, how you move your body,

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do you lift weights? 
Do you manage, you know, you're,

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you know, exposure to toxins all
of those things are very 

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important and then you layer in 
supplements. 

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It should never be that. 
We just take supplements to deal

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with a lifestyle issue. 
Yeah. %. 

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I feel like when it comes to 
creatine like it's the barrier 

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to entry is so low. 
I mean, it's really, really 

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cost-effective it's not 
expensive at all, it's had more 

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research done to it than any 
other supplement like you 

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mentioned. 
And I mean there's just a lot to

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gain and very little to lose and
I feel like from a from a 

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supplementation standpoint a lot
of people in the keto corner of 

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or low carb space they assume 
that they're consuming enough 

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via what they're getting from 
the red meat but in order to get

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the real benefits of creatine 
and reach, kind of like a super 

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physiological saturation point 
with it. 

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You pretty much Have to 
supplement it, even if you are 

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taking in quite a bit of red 
meat. 

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Exactly. 
And it's interesting. 

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The other thing that I, you 
know, anecdotally noticed 

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because I've been taking it for 
over a year away before I 

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started working with it in my 
business was that my sleep was 

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better? 
My sleep was better. 

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I had more energy throughout the
day again, back to that ATP 

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piece and I think for many, many
individuals, we have gotten 

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again in this kind of scarcity 
mindset or this age-related 

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mindset that You know, I'm a 
certain age so I'm not supposed 

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to have as much energy. 
I'm not supposed to have high 

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quality sleep, it's normal to 
gain weight with aging and I 

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think it just really speaks to 
the fact that we need to reframe

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how we look at each decade of 
our lives. 

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And in a way where we're 
proactive as opposed to being 

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reactive, I think that as I 
navigate the health and wellness

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space. 
And obviously, when we're at 

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events and whether it's keto 
Symposium, or key token, or any 

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of these big low carb or keto 
events, the bulk of the 

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speakers. 
Cause I would say, if not all 

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the speakers live what they 
preach. 

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And I think it's really a 
testament to the fact that we 

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00:12:01,800 --> 00:12:06,100
recognize that changes in 
lifestyle, have profound, 

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profound and significant 
benefits. 

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And we just have to get out of 
the mindset as a society, that 

230
00:12:12,200 --> 00:12:15,100
appeals going to fix the 
lifestyle problem, maybe in the 

231
00:12:15,100 --> 00:12:18,600
short term, but in the long 
term, it's so much easier to 

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shift your lifestyle and, you 
know, not apologize for it. 

233
00:12:22,200 --> 00:12:25,500
I think especially around the Is
when we're entertaining and 

234
00:12:25,700 --> 00:12:28,100
we're around family, I feel 
like, there's always this 

235
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discussion that ends up being, 
you know, focused around food or

236
00:12:31,608 --> 00:12:34,500
nutrition. 
And maybe the way that you and I

237
00:12:34,500 --> 00:12:38,100
eat, or the way our families 
need is vastly different than 

238
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many people that are out there, 
but we're all on our own 

239
00:12:41,508 --> 00:12:43,900
trajectory and it's not to 
suggest that you can't make 

240
00:12:43,900 --> 00:12:46,200
changes. 
And, you know, we're designed as

241
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organisms to evolve shift and 
change throughout our lifetimes.

242
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I fervently believe that and for
anyone that's listening 

243
00:12:53,700 --> 00:12:56,400
Understanding that small changes
have big impact. 

244
00:12:56,400 --> 00:12:58,600
You don't have to change 
everything all at once, but 

245
00:12:58,600 --> 00:13:01,700
understand, we do have control. 
We do have a control quite a bit

246
00:13:01,700 --> 00:13:05,000
in our lives. 
Even coming out of the pandemic 

247
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over the last, you know, nearly 
three years, understanding it, 

248
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you know, now more than ever our
lifestyle choices have really 

249
00:13:11,600 --> 00:13:16,500
profound impact on our lives. 
Yeah, I'm a huge fan that you 

250
00:13:16,500 --> 00:13:20,300
are such an advocate of weight 
training, especially for middle 

251
00:13:20,300 --> 00:13:21,800
age females. 
I feel like there's always a lot

252
00:13:21,800 --> 00:13:25,600
of pushback in that, A graphic 
for people, just not 

253
00:13:25,600 --> 00:13:27,600
understanding the benefits to 
weight training and like we were

254
00:13:27,608 --> 00:13:30,500
talking about becoming more 
insulin sensitive, you know, 

255
00:13:30,500 --> 00:13:35,200
preserving more lean, mass joint
health longevity, mind cognitive

256
00:13:35,200 --> 00:13:36,400
function. 
All that's going to be 

257
00:13:36,400 --> 00:13:40,500
benefiting from consistent 
weight training, and I feel like

258
00:13:40,500 --> 00:13:43,800
a lot of people like one of the 
biggest pushbacks I get is, you 

259
00:13:43,800 --> 00:13:46,300
know, a lot of my clientele are 
not in the bodybuilding space or

260
00:13:46,308 --> 00:13:48,800
just simply people want to lose 
somebody fed something. 

261
00:13:48,800 --> 00:13:52,300
Something wanted to be healthier
and honestly just weight 

262
00:13:52,300 --> 00:13:55,200
training, I just probably Very 
few things in which the single 

263
00:13:55,200 --> 00:13:57,600
greatest thing you could do. 
It could be distilled down to 

264
00:13:57,600 --> 00:14:01,000
one act and I think weight 
training, probably the most bang

265
00:14:01,000 --> 00:14:02,500
for the proverbial buck so to 
speak. 

266
00:14:03,400 --> 00:14:07,100
Absolutely. 
And I think the thing that I I 

267
00:14:07,100 --> 00:14:11,200
try to be very transparent about
is that even though I trained at

268
00:14:11,200 --> 00:14:13,700
a big Research Hospital, 
arguably one of the best in the 

269
00:14:13,708 --> 00:14:17,900
United States, I never really 
appreciated how significant 

270
00:14:17,900 --> 00:14:21,300
muscle mass was. 
I didn't fully appreciate and 

271
00:14:21,300 --> 00:14:24,600
understand that the we have the 
the bowl Of our bone and muscle 

272
00:14:24,600 --> 00:14:28,400
mass occurs in our 20s and 30s. 
And so by the time, this 

273
00:14:28,400 --> 00:14:31,700
individuals hit the age of 40, 
there's something called 

274
00:14:31,700 --> 00:14:34,100
sarcopenia. 
It's not a question of if but 

275
00:14:34,100 --> 00:14:38,100
when and it's this muscle loss 
of the Aging, you also get 

276
00:14:38,100 --> 00:14:41,800
changes, you know, in your 
joints, it's not to suggest you 

277
00:14:41,800 --> 00:14:45,100
can't navigate remaining, you 
know, Physically Active. 

278
00:14:45,100 --> 00:14:49,800
But I think a lot of people 
fervently believe that they need

279
00:14:49,800 --> 00:14:54,800
to do a lot of chronic cardio. 
And they need to, you know, just

280
00:14:54,800 --> 00:14:58,300
focus in on yoga or Pilates and 
that's going to allow them to 

281
00:14:58,300 --> 00:15:01,800
maintain muscle mass. 
And if you look at the research 

282
00:15:01,800 --> 00:15:03,500
and dr. 
Gabrielle line is such an 

283
00:15:03,508 --> 00:15:06,200
amazing resource on this. 
I love that. 

284
00:15:06,200 --> 00:15:08,900
You know, she she's made such an
indelible impression on me. 

285
00:15:08,900 --> 00:15:10,600
I tell her jokingly like every 
day. 

286
00:15:10,600 --> 00:15:13,200
I quote something that she 
stated the muscle. 

287
00:15:13,200 --> 00:15:16,500
Really is this organ of 
longevity and understanding that

288
00:15:17,400 --> 00:15:21,000
The best way to remain healthy 
throughout your lifetime, is to 

289
00:15:21,000 --> 00:15:24,300
understand the 
interrelationship, with lifting 

290
00:15:24,300 --> 00:15:26,400
weights, and it should be 
challenging. 

291
00:15:26,400 --> 00:15:30,300
Maybe it starts with, you know, 
just bodyweight exercises and 

292
00:15:30,308 --> 00:15:32,000
then bands. 
And then you slowly work your 

293
00:15:32,000 --> 00:15:36,300
way up to lifting weights, and 
lifting heavy weights, adequate 

294
00:15:36,300 --> 00:15:39,200
protein intake. 
And I find most, if not all 

295
00:15:39,200 --> 00:15:43,300
women, grossly under estimate, 
how much protein they need, and 

296
00:15:43,300 --> 00:15:46,200
we actually need more protein as
we get older, not less. 

297
00:15:46,900 --> 00:15:49,800
You know high quality sleep and 
then you know proper 

298
00:15:49,800 --> 00:15:55,100
supplementation and I think on a
lot of levels that the more 

299
00:15:55,100 --> 00:15:57,100
people understand this 
interrelationship the more 

300
00:15:57,100 --> 00:16:04,100
seriously they'll take the fact 
that protein and and weight 

301
00:16:04,100 --> 00:16:08,200
training is so so important, you
know, for metabolic health. 

302
00:16:08,200 --> 00:16:13,000
And we look at the amount of 
metabolic Leon healthy 

303
00:16:13,000 --> 00:16:15,700
individuals here in the United 
States and it's upwards of more 

304
00:16:15,700 --> 00:16:18,500
than 90%. 
Which is just tragic. 

305
00:16:19,500 --> 00:16:22,200
One of the ways that you can 
flip the switch, if you. 

306
00:16:22,200 --> 00:16:26,700
Well, one of the ways that you 
can change the trajectory of the

307
00:16:26,700 --> 00:16:29,600
direction in which your health 
is going, is to start lifting 

308
00:16:29,600 --> 00:16:32,500
weights and eat more protein. 
It's really that simple. 

309
00:16:32,900 --> 00:16:36,500
And if people do nothing else, 
eat more protein, and lift some 

310
00:16:36,500 --> 00:16:40,200
weights, and I see significant 
and substantial changes. 

311
00:16:40,200 --> 00:16:43,500
Not only in body composition, 
and that may not per se, be 

312
00:16:43,800 --> 00:16:48,400
someone's initially intent, but 
Also in metabolic Health markers

313
00:16:48,400 --> 00:16:51,600
as well as people just having 
more energy. 

314
00:16:51,600 --> 00:16:54,000
I mean don't you want more 
energy to play with your kids? 

315
00:16:54,000 --> 00:16:57,000
I have all boys, don't you want 
more energy to play with your 

316
00:16:57,008 --> 00:16:58,500
grandkids? 
If you're at a different stage 

317
00:16:58,500 --> 00:17:01,900
in life or just having overall 
energy to be able to get through

318
00:17:01,900 --> 00:17:04,900
your day? 
I always like to share the 

319
00:17:04,900 --> 00:17:08,700
examples of just being an 
entrepreneur and I've now had to

320
00:17:08,700 --> 00:17:12,200
in the past six months. 
I've now to experiences where 

321
00:17:12,200 --> 00:17:13,800
I've had to run, I'm not 
kidding. 

322
00:17:13,800 --> 00:17:16,000
Sprint from my gate to get a 
connection. 

323
00:17:16,700 --> 00:17:21,400
Recently, last week when I was 
going through Chicago, O'Hare to

324
00:17:21,400 --> 00:17:26,700
en route to LA, and our plane 
was late because of ice, and I 

325
00:17:26,708 --> 00:17:30,900
was the last person on the plane
and I ran a mile and a quarter 

326
00:17:31,000 --> 00:17:33,400
ran full out Sprint with luggage
had. 

327
00:17:33,400 --> 00:17:34,800
I not had the luggage. 
It wouldn't have been as 

328
00:17:34,800 --> 00:17:38,200
painful. 
Yeah, somehow managed to 

329
00:17:38,200 --> 00:17:41,500
transverse a very large Airport 
from their different two, 

330
00:17:41,500 --> 00:17:43,700
different Terminals. 
And the reason why I share this 

331
00:17:43,700 --> 00:17:46,600
is that one of the reasons why I
was capable of doing that. 

332
00:17:46,700 --> 00:17:50,700
That was the fact that I I'm I'm
very metabolically healthy but I

333
00:17:50,700 --> 00:17:54,200
also have a good amount of 
muscle in my body knows what to 

334
00:17:54,200 --> 00:17:57,900
do when it's you know put under 
that degree of hormesis and 

335
00:17:57,900 --> 00:18:00,600
let's be clear who meets this is
beneficial stress and the right 

336
00:18:00,600 --> 00:18:04,200
amount at the right time and I 
was in a totally fasted State 

337
00:18:04,200 --> 00:18:08,000
sprinted through the airport got
on my flight And just about 

338
00:18:08,000 --> 00:18:11,100
collapsed in my seat. 
But the point is why I'm sharing

339
00:18:11,100 --> 00:18:13,600
that is just to kind of 
reiterate why it's so important 

340
00:18:13,600 --> 00:18:17,600
to why it is so important. 
Irrespective of what life stage 

341
00:18:17,600 --> 00:18:20,200
were in is to maintain muscle 
mass maintain that insulin 

342
00:18:20,200 --> 00:18:23,300
sensitivity, be able to move our
bodies, the way they're really 

343
00:18:23,300 --> 00:18:26,800
designed to thrive. 
I think we have as a society 

344
00:18:26,800 --> 00:18:30,800
gotten, very comfortable with 
being very comfortable, and not 

345
00:18:30,800 --> 00:18:34,500
being very Physically Active 
eating a lot of hyper palatable,

346
00:18:34,500 --> 00:18:37,100
highly processed foods, not 
getting good quality sleep. 

347
00:18:37,200 --> 00:18:41,100
I'm accepting that weight gain. 
Is a normal function of the 

348
00:18:41,100 --> 00:18:43,300
aging process and I'm here to 
say. 

349
00:18:43,300 --> 00:18:46,600
It doesn't have to be that way. 
Yeah, I feel like it. 

350
00:18:47,000 --> 00:18:50,000
Well, it may sound a bit morbid 
but like if you were to rewind 

351
00:18:50,000 --> 00:18:54,000
the clock back several hundred 
years if you were not able to, 

352
00:18:54,400 --> 00:18:57,000
you know, Sprint if you were not
able to function through the 

353
00:18:57,000 --> 00:18:58,300
day-to-day that you would just 
die. 

354
00:18:58,300 --> 00:19:00,700
Like that was your only option 
you would either survive or you 

355
00:19:00,700 --> 00:19:04,000
would die and we live in an era.
Now that's that isn't much more 

356
00:19:04,000 --> 00:19:07,600
plush much more forgiving and we
have fast food We have 

357
00:19:07,600 --> 00:19:10,000
everything that can be catered 
to us, we can have doordash 

358
00:19:10,000 --> 00:19:13,800
deliver our food to our door and
we can get away with being much 

359
00:19:13,800 --> 00:19:17,800
less capable, but I don't think 
that's the right way to go about

360
00:19:17,800 --> 00:19:19,200
it. 
I feel like with this plush are 

361
00:19:19,200 --> 00:19:22,100
we have to bring in these 
self-imposed hardship so to 

362
00:19:22,100 --> 00:19:24,000
speak? 
And that being the case of the 

363
00:19:24,000 --> 00:19:26,900
weight training, the cardio, you
know just simply having the 

364
00:19:26,900 --> 00:19:29,200
discipline to eat the right 
foods that fuel your body. 

365
00:19:29,200 --> 00:19:33,500
But doing those things yield 
such a such a better outcome and

366
00:19:33,500 --> 00:19:37,000
you have like we all know people
that have just gone. 

367
00:19:37,200 --> 00:19:40,200
Downhill like we like my I've 
got grandparents that have lost 

368
00:19:40,200 --> 00:19:42,400
a ton of muscle and it's hard 
for them to get in the bed of 

369
00:19:42,400 --> 00:19:45,600
the chair every single day. 
You know what's going to say 

370
00:19:45,600 --> 00:19:47,600
that even though even be here in
a few more years? 

371
00:19:47,800 --> 00:19:50,200
Like if you cannot become one of
those statistics or at least 

372
00:19:50,200 --> 00:19:53,000
push that back as long as you 
can by Simply Having the 

373
00:19:53,000 --> 00:19:55,900
discipline to bring in these 
self-imposed hardships you've 

374
00:19:55,900 --> 00:19:58,500
got so much more to gain from it
and after you do it for long 

375
00:19:58,500 --> 00:20:01,800
enough, you wind up loving that 
and it's not even a hardship 

376
00:20:01,800 --> 00:20:02,900
anymore. 
It's just part of the day. 

377
00:20:02,900 --> 00:20:04,400
It just as much as brushing your
teeth is. 

378
00:20:05,700 --> 00:20:07,300
Absolutely. 
And I think it's really 

379
00:20:07,300 --> 00:20:11,400
interesting and certainly very 
telling that, you know, from my 

380
00:20:11,400 --> 00:20:15,300
perspective when I'm plotting 
out my week as an example, I 

381
00:20:15,300 --> 00:20:17,100
always reflect back on, you 
know, the days. 

382
00:20:17,100 --> 00:20:19,300
I don't want to go to the gym 
because right now it's cold 

383
00:20:19,300 --> 00:20:22,200
where I am and I've got frost on
my car and I could make the 

384
00:20:22,200 --> 00:20:24,400
excuse that I do and I'll do it 
tomorrow. 

385
00:20:24,800 --> 00:20:27,000
I reflect back on the thousands 
of patients. 

386
00:20:27,000 --> 00:20:30,400
I took care of and hot in 
hospitals and in clinic that 

387
00:20:30,400 --> 00:20:33,600
were 50, 55 years old and 
couldn't get out of a, couldn't 

388
00:20:33,600 --> 00:20:36,000
get off a bedside. 
Commode in the All couldn't get 

389
00:20:36,000 --> 00:20:38,900
out of bed because they were so 
deconditioned. 

390
00:20:38,900 --> 00:20:42,900
And so you know, if you're 50 or
55, that's really not setting 

391
00:20:42,900 --> 00:20:45,600
you up well, for the rest of 
your life. 

392
00:20:45,600 --> 00:20:48,500
If you are still, if you're 
struggling with weakness and 

393
00:20:48,500 --> 00:20:52,000
just not being able to do what 
we refer to as activities of 

394
00:20:52,000 --> 00:20:55,500
daily living or adl's. 
That's not setting you up for 

395
00:20:55,500 --> 00:21:00,500
good, prognostic indicators and 
so yes I agree with you 100% 

396
00:21:00,500 --> 00:21:04,000
that it's very, very beneficial 
and certainly very helpful to 

397
00:21:04,000 --> 00:21:05,200
remain active throughout your 
life. 

398
00:21:05,400 --> 00:21:06,400
Time. 
Does that mean at 80? 

399
00:21:06,400 --> 00:21:08,500
I'm going to be lifting weight 
like I do now. 

400
00:21:08,500 --> 00:21:10,300
I don't know. 
I'm not sure what that will look

401
00:21:10,308 --> 00:21:14,900
like, but I definitely think 
every day when I go to the gym 

402
00:21:14,900 --> 00:21:17,200
today is a good example. 
I could have talked myself out 

403
00:21:17,200 --> 00:21:19,900
of going but I went and lifted, 
heavy legs, especially in light 

404
00:21:19,900 --> 00:21:22,600
of the fact, I knew we were 
going to be connecting because I

405
00:21:22,600 --> 00:21:25,900
live what I preach and I always 
feel better after I exercise 

406
00:21:25,900 --> 00:21:28,600
without question. 
I know, I broke my fast before 

407
00:21:28,600 --> 00:21:31,700
our conversation because I was 
definitely hungry. 

408
00:21:31,700 --> 00:21:35,800
Really legitimately hungry, but 
just helping people That these 

409
00:21:35,800 --> 00:21:39,000
small incremental changes really
do have a positive net impact. 

410
00:21:39,000 --> 00:21:41,000
And I think for many people in 
your twenties and thirties, 

411
00:21:41,000 --> 00:21:43,600
you're not thinking about what 
your life's going to be like at 

412
00:21:43,608 --> 00:21:46,400
50 or 60. 
I don't even think I thought 

413
00:21:46,400 --> 00:21:48,100
about it. 
But certainly now that I'm 

414
00:21:48,100 --> 00:21:52,400
engaged, I keep thinking like 
retirements not that far off. 

415
00:21:52,400 --> 00:21:55,600
I mean, retirement could be 15 
years away depending on you 

416
00:21:55,600 --> 00:21:58,400
know, how the market goes with 
Investments. 

417
00:21:58,700 --> 00:22:01,600
And I always tell my husband I'm
like I want to be that super 

418
00:22:01,600 --> 00:22:03,400
active couple like we are right 
now. 

419
00:22:03,800 --> 00:22:05,200
Hmm. 
I don't want to be the person. 

420
00:22:05,400 --> 00:22:09,700
One that has joint issues or, 
you know, Camp swim or Camp 

421
00:22:09,700 --> 00:22:13,400
bike, or can't walk, because I'm
having issues that are kind of 

422
00:22:13,400 --> 00:22:15,300
holding me back. 
And I think that that's just 

423
00:22:15,300 --> 00:22:18,600
become the norm people. 
Think that's the way that things

424
00:22:18,600 --> 00:22:20,300
are supposed to be as we get 
older. 

425
00:22:20,700 --> 00:22:22,700
And it doesn't have to be that 
way. 

426
00:22:23,200 --> 00:22:25,700
Yeah, I totally green. 
You mentioned. 

427
00:22:25,700 --> 00:22:28,500
Adequate protein, a few times, 
what would you define as 

428
00:22:28,500 --> 00:22:32,500
adequate protein? 
Typically one gram per pound of 

429
00:22:32,500 --> 00:22:36,200
ideal body weight. 
So I, as an example, I'm 120 

430
00:22:36,200 --> 00:22:39,100
pounds, give or take a pound or 
two depending on what I'm eating

431
00:22:39,500 --> 00:22:44,000
and I aim for 100 grams a day, 
and that is a lot more than what

432
00:22:44,000 --> 00:22:47,900
I see. 
Most women consuming most of the

433
00:22:47,908 --> 00:22:50,700
time when I'm looking at Food 
Diaries, as an example, women 

434
00:22:50,700 --> 00:22:52,700
are getting 40 or 50 grams a 
day. 

435
00:22:53,100 --> 00:22:55,900
And if you're not hitting those 
protein thresholds again. 

436
00:22:55,900 --> 00:22:59,800
Vary by individual can be gender
specific as well. 

437
00:23:00,500 --> 00:23:03,700
You are at risk for losing 
muscle mass and certainly if 

438
00:23:03,700 --> 00:23:07,300
you're north of 40, You've got 
some hormones that are starting 

439
00:23:07,300 --> 00:23:10,000
to fluctuate. 
They can exacerbate that and we 

440
00:23:10,000 --> 00:23:13,400
know based on Research that, you
know, middle-aged people 

441
00:23:13,400 --> 00:23:15,300
actually need more protein. 
Not less. 

442
00:23:15,600 --> 00:23:17,100
I always look at my teenage 
boys. 

443
00:23:17,100 --> 00:23:21,000
They're both, you know, very 
athletic, very muscular, they 

444
00:23:21,000 --> 00:23:23,700
are at a hormonal Advantage at 
this stage of life and I always 

445
00:23:23,700 --> 00:23:26,200
say like the joke is that their 
parents are kind of reversed 

446
00:23:26,200 --> 00:23:29,300
going through her first puberty,
but I think it really speaks to 

447
00:23:29,300 --> 00:23:32,800
the fact that for each one of us
consuming more with a meal. 

448
00:23:32,800 --> 00:23:35,800
So whether it's 30, 40, 50 grams
of Routine. 

449
00:23:35,800 --> 00:23:39,100
And I encourage people to track.
If you don't understand what 

450
00:23:39,100 --> 00:23:43,800
that looks like, you know, an 8 
ounce steak, 50 + g of protein. 

451
00:23:44,200 --> 00:23:47,700
I think people have gotten very 
accustomed to eating too little 

452
00:23:47,700 --> 00:23:50,700
protein, too many of the wrong 
types of fats. 

453
00:23:50,700 --> 00:23:54,300
And by that, I mean, seed oils 
and too many of the wrong types 

454
00:23:54,300 --> 00:23:57,900
of carbohydrates. 
I'm not anti car, but I do think

455
00:23:58,100 --> 00:24:00,700
that the bulk of the population,
as an example is not 

456
00:24:00,700 --> 00:24:04,300
metabolically healthy, then they
have to closely examine their 

457
00:24:04,300 --> 00:24:08,200
relationship with Abba hydrates 
and they may need to pull that 

458
00:24:08,200 --> 00:24:10,500
lever back. 
Meaning, less carbs. 

459
00:24:10,500 --> 00:24:14,200
More protein to help with 
satiety muscle protein synthesis

460
00:24:14,200 --> 00:24:16,800
excetera. 
Yeah, I think, I think, looking 

461
00:24:16,800 --> 00:24:19,600
at protein through the lens of, 
you know, one gram per pound of 

462
00:24:19,600 --> 00:24:23,800
lean mass or ideal body. 
Weight is just a super safe way 

463
00:24:23,800 --> 00:24:25,300
to go about it, too. 
I feel like a lot of people, 

464
00:24:25,300 --> 00:24:28,700
especially the dining culture, 
they like to view things as 

465
00:24:28,700 --> 00:24:32,100
percentages and I'll often times
advocate for a high percentage 

466
00:24:32,100 --> 00:24:35,200
of my total caloric, allotment 
coming from dietary fan, but 

467
00:24:35,400 --> 00:24:39,200
What often gets unsaid is that, 
I'm consuming 3,000-plus 

468
00:24:39,200 --> 00:24:41,200
calories. 
So even if I'm of gads, you 

469
00:24:41,200 --> 00:24:44,000
know, relatively low percentage 
of that coming from protein, I'm

470
00:24:44,000 --> 00:24:48,400
still consuming 180, 200 grams 
of protein a day and I feel like

471
00:24:48,400 --> 00:24:50,900
that's super important to a lot 
of people are just simply under 

472
00:24:50,900 --> 00:24:54,500
eating in general and if they're
under eating and the not eating 

473
00:24:54,500 --> 00:24:56,400
enough protein, then they're 
going to be at a much higher 

474
00:24:56,400 --> 00:24:58,400
risk of becoming, you know 
catabolic. 

475
00:24:58,400 --> 00:25:00,100
They're going to lose their lean
mass are going to become that 

476
00:25:00,100 --> 00:25:01,800
sarcopenia. 
Individual you're talking about,

477
00:25:01,800 --> 00:25:05,100
I could just lots of down 
regulatory effects from not. 

478
00:25:05,300 --> 00:25:08,600
Eating ample calories, or a 
protein know what? 

479
00:25:08,600 --> 00:25:10,700
I agree with you and I see a lot
of it. 

480
00:25:10,700 --> 00:25:13,100
And pretty one, that's not 
familiar with me. 

481
00:25:13,200 --> 00:25:16,500
A lot of what I talk about on 
social medias women. 

482
00:25:16,500 --> 00:25:21,100
And so the same thing applies to
men but women and men don't 

483
00:25:21,100 --> 00:25:27,200
fully understand and appreciate 
how Catastrophic is probably the

484
00:25:27,200 --> 00:25:30,500
word I would use. 
It can be if you chronically 

485
00:25:30,500 --> 00:25:35,400
under eat all of your Macros. 
If you over exercise, if you 

486
00:25:35,400 --> 00:25:38,300
over fast, you're not hitting 
those protein. 

487
00:25:38,300 --> 00:25:40,500
Metrics does that mean every day
I get it, right? 

488
00:25:40,500 --> 00:25:43,200
Know when I travel sometimes, it
can be challenging because I try

489
00:25:43,200 --> 00:25:45,200
to extend my fast while I'm 
traveling. 

490
00:25:46,300 --> 00:25:49,100
And, you know, when you travel I
always jokingly say I can always

491
00:25:49,100 --> 00:25:52,300
get a burger and a salad. 
That's usually my go-to if I'm 

492
00:25:52,300 --> 00:25:55,700
in a situation where I need to 
eat but it's Ways, you know, I 

493
00:25:55,700 --> 00:25:57,100
don't get that. 
It I don't know if you're 

494
00:25:57,100 --> 00:26:00,200
noticing this in your 
restaurants, but I know that 

495
00:26:00,200 --> 00:26:03,200
protein animal based protein is 
becoming more expensive for 

496
00:26:03,200 --> 00:26:05,400
restaurants to purchase. 
So I'm noticing the protein 

497
00:26:05,400 --> 00:26:09,400
portions are getting smaller and
I have no shame asking for like,

498
00:26:09,400 --> 00:26:12,700
a side of shrimp or can I have 
another chicken breast for? 

499
00:26:12,700 --> 00:26:16,500
Can I have another piece of fish
in order to kind of push those 

500
00:26:16,500 --> 00:26:18,400
metrics? 
Like last one I had to bison 

501
00:26:18,400 --> 00:26:23,000
burgers with my meal because I 
was feeling like I just wasn't 

502
00:26:23,000 --> 00:26:24,700
going to hit my protein 
threshold. 

503
00:26:24,900 --> 00:26:28,500
So With the understanding of the
fact that this is something you 

504
00:26:28,500 --> 00:26:31,100
can actively work on. 
And, and I think for each one of

505
00:26:31,100 --> 00:26:35,200
us depending on I'm 5 foot 3, 
I'm not a very big person. 

506
00:26:35,700 --> 00:26:38,600
My protein needs are going to be
met at a different threshold 

507
00:26:38,600 --> 00:26:41,300
than Roberts because Roberts 
very metabolically. 

508
00:26:41,300 --> 00:26:45,400
Healthy has a lot of lean muscle
mass on him, but really 

509
00:26:45,400 --> 00:26:49,300
understanding that, you know, 
slowly working your way up to 

510
00:26:49,300 --> 00:26:52,700
hitting those protein metrics is
very, very beneficial and that's

511
00:26:52,700 --> 00:26:55,400
why I think tracking for people 
at least for the short term I 

512
00:26:55,400 --> 00:26:57,600
actually had my husband track 
recently because I kept saying, 

513
00:26:57,600 --> 00:27:00,600
there's no way you're hitting 
your protein needs and actually,

514
00:27:00,600 --> 00:27:04,600
he was, but I just said, I think
it's a helpful exercise to 

515
00:27:04,600 --> 00:27:07,900
really understand how much are 
you actually consuming because 

516
00:27:07,900 --> 00:27:10,100
you may be under eating protein.
And that's just going to 

517
00:27:10,100 --> 00:27:14,400
exacerbate the tendency to 
become star cap Enoch. 

518
00:27:14,600 --> 00:27:16,500
Yeah, tracking. 
I mean, I'm a huge advocate for 

519
00:27:16,500 --> 00:27:19,000
tracking, especially when I'm in
a competition prep and I'm 

520
00:27:19,000 --> 00:27:21,100
getting everything down. 
Then when I'm in a building 

521
00:27:21,100 --> 00:27:24,200
phase, I don't track hardly at 
all because I've got, you know, 

522
00:27:24,200 --> 00:27:26,700
base knowledge around. 
And how much my portion sizes 

523
00:27:26,700 --> 00:27:29,100
are going to be comprised of 
with regards to macros. 

524
00:27:29,400 --> 00:27:33,700
But the general population that 
is not in the weeds of tracking.

525
00:27:33,700 --> 00:27:37,300
Their macros are understanding 
nutritional components, like, 

526
00:27:37,300 --> 00:27:42,900
gets, it's kind of mind-boggling
how they just honestly, many of 

527
00:27:42,900 --> 00:27:44,900
them. 
Don't understand the concept of 

528
00:27:44,900 --> 00:27:47,600
what a protein is, they just 
check protein off the list. 

529
00:27:47,600 --> 00:27:50,000
Like if they consume anything 
with protein, they just often 

530
00:27:50,000 --> 00:27:51,200
times. 
Check it off the list and say, 

531
00:27:51,200 --> 00:27:54,700
okay we're needs are met like 
they'll have a bowl of beans. 

532
00:27:55,200 --> 00:27:57,900
And consider that as a protein 
for the day and there may only 

533
00:27:57,900 --> 00:28:00,200
be 15 g of protein in that bowl 
of beans. 

534
00:28:00,700 --> 00:28:03,800
So I do think tracking and just 
not necessarily doing it every 

535
00:28:03,800 --> 00:28:05,300
single day. 
Not becoming a slave to. 

536
00:28:05,300 --> 00:28:08,800
It just simply having that 
knowledge at your fingertips and

537
00:28:08,900 --> 00:28:12,100
having that awareness is going 
to go a long way for people, 

538
00:28:12,200 --> 00:28:15,200
regardless of their, their 
physical and ever just simply 

539
00:28:15,200 --> 00:28:16,800
being healthy. 
That's going to be beneficial. 

540
00:28:17,600 --> 00:28:18,900
No. 
And I couldn't agree with you 

541
00:28:18,900 --> 00:28:22,100
more and I think that the more 
research that I kind of dive 

542
00:28:22,100 --> 00:28:24,900
into and understanding the 
physiology. 

543
00:28:25,100 --> 00:28:29,700
E of aging and how hormones 
impact how easily you can build 

544
00:28:29,700 --> 00:28:31,500
or not build muscle. 
I'll give you an example. 

545
00:28:31,500 --> 00:28:34,600
There's a recent study that came
out and was looking again 

546
00:28:34,600 --> 00:28:39,000
looking at menopausal women but 
understanding that as their 

547
00:28:39,000 --> 00:28:42,600
estrogen levels are plummeting, 
you know, and it's kind of like 

548
00:28:42,600 --> 00:28:45,100
women get shoved off a cliff. 
It's like they don't thought 

549
00:28:45,100 --> 00:28:48,200
this gradual decline of 
estrogen, like it is with men 

550
00:28:48,200 --> 00:28:50,200
and testosterone as they're 
getting older, if they're not 

551
00:28:50,200 --> 00:28:53,500
working against it. 
And it was looking at the metric

552
00:28:53,700 --> 00:28:56,300
of estradiol which is the 
Dominant form of estrogen in 

553
00:28:56,300 --> 00:28:59,300
women, prior to menopause 
against FSH. 

554
00:28:59,300 --> 00:29:03,000
So FSH is follicular stimulating
hormone and the higher that goes

555
00:29:03,000 --> 00:29:06,300
along with lowered estrogen 
levels, is when women are really

556
00:29:06,300 --> 00:29:10,400
at this critical point where 
they actively have to consume 

557
00:29:10,400 --> 00:29:13,300
more protein because what their 
body will do. 

558
00:29:13,300 --> 00:29:16,800
If they don't and this makes 
sense, if you've ever been 

559
00:29:16,800 --> 00:29:20,900
around a middle-aged woman, 
their body will look for 

560
00:29:21,500 --> 00:29:24,400
consumption of food, if they 
can't get that metric of protein

561
00:29:24,400 --> 00:29:26,500
in Their bodies. 
Like I'm going to get it from 

562
00:29:26,500 --> 00:29:30,200
carbs and fat and so we know or 
at least I talk to my patients 

563
00:29:30,200 --> 00:29:34,600
about carbs and fat very rarely 
come together in nature. 

564
00:29:34,800 --> 00:29:38,100
They are largely a byproduct of 
the processed food industry so 

565
00:29:38,300 --> 00:29:40,600
you're not going to go looking 
for more broccoli. 

566
00:29:40,900 --> 00:29:44,600
Your body is going to be looking
for hyper, palatable processed 

567
00:29:44,600 --> 00:29:48,800
foods whether it's cookies or 
chips or things that are just 

568
00:29:48,800 --> 00:29:53,900
tough to kind of navigate 
monitoring your intake of. 

569
00:29:53,900 --> 00:29:57,000
And so this, Is why I always say
like that protein metric when 

570
00:29:57,000 --> 00:30:00,400
you're sitting down and plating 
a meal, get enough protein in 

571
00:30:00,400 --> 00:30:04,000
like whether it's, you combine 
proteins, whether it's steak and

572
00:30:04,000 --> 00:30:07,400
eggs, whether it's, you know 
bison, whether it's fish, 

573
00:30:07,400 --> 00:30:11,700
whether it's chicken, Etc. 
Understanding that, the one 

574
00:30:11,700 --> 00:30:17,300
lever that you can't, You can't 
run the risk of not, maintaining

575
00:30:17,300 --> 00:30:20,900
consistently is protein. 
So I know when my protein 

576
00:30:20,900 --> 00:30:23,400
threshold set because I can't 
eat more food. 

577
00:30:23,500 --> 00:30:26,400
Like, you know, if I hit 60 
grams of protein in a meal which

578
00:30:26,400 --> 00:30:29,600
for me is a lot. 
I can't eat more food. 

579
00:30:29,800 --> 00:30:32,600
I'm not looking for dessert, I'm
not looking for something after 

580
00:30:32,600 --> 00:30:35,800
my meal. 
I am full, satiated and done, 

581
00:30:36,100 --> 00:30:41,700
and I think that realization for
a lot of people is life-changing

582
00:30:41,700 --> 00:30:44,800
because they've been under 
eating 18 for so long. 

583
00:30:44,800 --> 00:30:46,700
They're wondering why after 
their meal, they're looking for 

584
00:30:46,700 --> 00:30:48,800
more food. 
Why are they not satiated? 

585
00:30:48,800 --> 00:30:50,200
Why? 
They're eating a snack before 

586
00:30:50,200 --> 00:30:53,200
bed maybe why they're having a 
glass of wine by the next day 

587
00:30:53,200 --> 00:30:56,100
they wake up and they're grumpy 
because their blood sugar's low.

588
00:30:56,300 --> 00:30:59,500
There's so many things about our
modern-day lifestyle that if we 

589
00:30:59,700 --> 00:31:03,000
really lean into the 
understanding of what's 

590
00:31:03,000 --> 00:31:06,300
happening when we're consuming 
adequate amounts of protein and 

591
00:31:06,300 --> 00:31:11,100
when those satiety mechanisms 
and hormones are stabilized, it 

592
00:31:11,100 --> 00:31:14,000
can be very, very impactful. 
Yes. 

593
00:31:14,100 --> 00:31:16,500
Specially if you're, if you're 
going about as for natural 

594
00:31:16,500 --> 00:31:19,600
sources, I mean, like it's not 
super common to see protein and 

595
00:31:19,600 --> 00:31:21,400
isolation either. 
So if you're having a good 

596
00:31:21,400 --> 00:31:23,500
quality, natural, protein 
Source, you're going to get some

597
00:31:23,800 --> 00:31:26,600
dietary offense there as well. 
And then that's going to be 

598
00:31:26,600 --> 00:31:29,500
significant more satiating than 
like a Hot Pocket or honey bun. 

599
00:31:29,900 --> 00:31:32,000
And it's just going to be way 
healthier and it taste better. 

600
00:31:32,000 --> 00:31:34,600
I mean like when you get 
accustomed to eating good 

601
00:31:34,600 --> 00:31:38,300
quality foods like you don't 
want those hyper hyper palpable 

602
00:31:38,300 --> 00:31:40,600
process food because I just 
simply aren't a satisfying. 

603
00:31:42,000 --> 00:31:43,800
Yeah, and I think that's 
important for people to 

604
00:31:43,800 --> 00:31:47,800
understand that, in my 
perspective, it's always protein

605
00:31:47,800 --> 00:31:52,000
and fats, or protein and low 
glycemic carbs, like, it's 

606
00:31:52,000 --> 00:31:54,500
either one or the other. 
So, the protein is going to keep

607
00:31:54,500 --> 00:31:57,700
you satiated, and then adding in
what needs to be there. 

608
00:31:57,700 --> 00:32:00,100
But if you're having a salmon, a
piece of salmon or having a 

609
00:32:00,108 --> 00:32:02,700
ribeye, your healthy fats are 
already taken care of. 

610
00:32:02,700 --> 00:32:05,700
You don't need to add half an 
avocado, which is sometimes 

611
00:32:05,700 --> 00:32:09,300
where people get into trouble 
because yes, some of those those

612
00:32:09,300 --> 00:32:11,700
healthy fats are delicious. 
Whether it's avocado. 

613
00:32:11,800 --> 00:32:15,700
No or macadamia nuts, or if you 
tolerate Dairy, you know, raw 

614
00:32:15,700 --> 00:32:19,400
cheese. 
But understanding that some of 

615
00:32:19,400 --> 00:32:22,400
those healthy fats are very easy
to overeat. 

616
00:32:22,400 --> 00:32:25,900
And so it just kind of playing 
that into the you know, whether 

617
00:32:25,900 --> 00:32:27,500
it's portioning out your healthy
fats. 

618
00:32:27,500 --> 00:32:29,500
Like I love salted macadamia 
nuts. 

619
00:32:29,500 --> 00:32:32,400
It's probably one of my favorite
things to add to a meal but I 

620
00:32:32,400 --> 00:32:36,200
portion them out because it's so
easy to eat, not a quarter cup. 

621
00:32:36,200 --> 00:32:38,100
And next thing, you know, you've
eaten three quarters of a cup 

622
00:32:38,100 --> 00:32:41,700
and you completely blown your 
macro out life. 

623
00:32:41,800 --> 00:32:44,500
For the entire day. 
And so, because so many people 

624
00:32:44,500 --> 00:32:47,400
come to me as I'm sure they do 
with you as well, and their 

625
00:32:47,400 --> 00:32:49,700
weight loss resistant, or they 
want to change body composition.

626
00:32:49,700 --> 00:32:52,900
I would say, one of the easiest 
things to do is to just be very 

627
00:32:52,900 --> 00:32:57,000
mindful about their fat intake. 
Not so that they don't eat fat 

628
00:32:57,000 --> 00:32:59,600
but that there are conscientious
about their serving sizes. 

629
00:33:00,000 --> 00:33:01,700
Yeah. 
Because I mean total I mean you 

630
00:33:01,700 --> 00:33:04,300
can over consume any macro 
nutrient and if you don't have a

631
00:33:04,300 --> 00:33:06,800
clue what you're what you're 
consuming if you're not tracking

632
00:33:07,100 --> 00:33:09,500
I mean some of these foods. 
Like when you look at this, the 

633
00:33:09,500 --> 00:33:13,200
actual listed serving size for 
Or Macadamia that's kind of 

634
00:33:13,208 --> 00:33:15,900
using that example. 
Like it is it just pales in 

635
00:33:15,900 --> 00:33:18,200
comparison with people are 
actually consuming when they go 

636
00:33:18,200 --> 00:33:20,000
to grab a handful of macadamia 
nuts. 

637
00:33:20,000 --> 00:33:23,400
Like it ends up real quick. 
So you have to be to be honest 

638
00:33:23,400 --> 00:33:25,100
with yourself and your 
consumption for sure. 

639
00:33:26,500 --> 00:33:29,600
Yeah and it's so easy. 
I think that one of the jokes 

640
00:33:29,600 --> 00:33:35,900
that I always play is the two 
things that get Women into 

641
00:33:35,900 --> 00:33:38,600
trouble faster than anything 
else because it's hard to 

642
00:33:38,600 --> 00:33:41,800
moderate is chi or cheese and 
nuts, mmm. 

643
00:33:41,800 --> 00:33:44,200
And so if someone's weight loss 
resistant, one of the first 

644
00:33:44,200 --> 00:33:46,400
things, I'll ask them to do is 
just to pull both of those out 

645
00:33:46,400 --> 00:33:48,400
of their diet and more often 
than not. 

646
00:33:48,600 --> 00:33:50,700
They just don't realize they 
don't have a good sense. 

647
00:33:50,700 --> 00:33:53,900
I mean, if a serving of cheese 
is the size of a thumbnail. 

648
00:33:54,800 --> 00:33:57,700
People probably ten times that 
amount without even realizing 

649
00:33:57,700 --> 00:34:01,400
it, because their body just 
doesn't doesn't register it. 

650
00:34:01,400 --> 00:34:06,000
And then there's also this key, 
some morphine impact in the 

651
00:34:06,000 --> 00:34:09,400
brain that just makes it more 
desirous to eat more and more, 

652
00:34:09,400 --> 00:34:12,300
and more of dairy. 
I think darienne particular is 

653
00:34:12,900 --> 00:34:15,400
challenging for. 
A lot of people to moderate. 

654
00:34:15,400 --> 00:34:18,400
Yeah, I totally agree. 
When it comes to hormonal 

655
00:34:18,400 --> 00:34:22,500
fluctuations in middle-aged 
women specifically, there's like

656
00:34:22,500 --> 00:34:24,900
there's multiple trying to find 
a lot of people have Gone, the 

657
00:34:24,900 --> 00:34:27,900
route of using the exogenous 
hormones, the bioidentical 

658
00:34:27,900 --> 00:34:30,500
hormones, the pellets. 
Some people are of the opinion 

659
00:34:30,500 --> 00:34:33,500
that you should just go totally 
without it. 

660
00:34:33,500 --> 00:34:35,600
Just stay natural. 
Let your body do whatever it 

661
00:34:35,600 --> 00:34:38,400
needs to do naturally and 
improve any lifestyle factors. 

662
00:34:38,400 --> 00:34:41,100
Such as the weight training, the
proper nutrition etc etc. 

663
00:34:41,300 --> 00:34:44,100
I'm assuming there's quite a 
spectrum here, there's not going

664
00:34:44,100 --> 00:34:48,100
to be a one-size-fits-all answer
or solution but where do you 

665
00:34:48,100 --> 00:34:51,500
stand on the whole concept of 
exogenous hormones throughout 

666
00:34:51,500 --> 00:34:54,600
that phase of your life? 
Yeah, I mean it's a great 

667
00:34:54,600 --> 00:34:56,300
question. 
If there was something called 

668
00:34:56,300 --> 00:34:59,400
The Women's Health Initiative 
that came out around 2002. 

669
00:34:59,400 --> 00:35:02,600
So right, when I was a baby 
nurse practitioner and he 

670
00:35:02,607 --> 00:35:05,700
completely changed the 
trajectory for prescribing. 

671
00:35:05,700 --> 00:35:08,400
And for women, taking hormones, 
my mom at the time and her 

672
00:35:08,400 --> 00:35:10,600
sisters. 
I have a lot of ants were all 

673
00:35:10,600 --> 00:35:14,600
taken off of their hormone 
replacement therapy and that, 

674
00:35:15,200 --> 00:35:18,300
that particular study had a huge
net impact. 

675
00:35:18,300 --> 00:35:22,200
Not only on prescribers, feeling
comfortable, with hormonal 

676
00:35:22,200 --> 00:35:25,800
replacement therapy, That also 
women's comfort with taking said

677
00:35:25,800 --> 00:35:28,800
hormone replacement therapy. 
The unfortunate thing is that 

678
00:35:28,800 --> 00:35:30,400
there was a lot of faulty 
research. 

679
00:35:30,400 --> 00:35:33,800
They were using predominantly an
unhealthy population by that, 

680
00:35:33,800 --> 00:35:36,800
when many were more than 10 
years into menopause former 

681
00:35:36,800 --> 00:35:39,100
smoker sometimes, current 
smokers people who had 

682
00:35:39,100 --> 00:35:41,800
hypertension. 
So high blood pressure, even 

683
00:35:41,800 --> 00:35:46,800
diabetes and high cholesterol 
and used synthetic hormones, so 

684
00:35:46,800 --> 00:35:49,500
hormones that are created in the
lab, you know, like primer and 

685
00:35:49,500 --> 00:35:52,400
which is pregnant mares urine. 
I don't know if people know that

686
00:35:52,400 --> 00:35:56,100
which is kind of of a gross 
concept and using synthetic 

687
00:35:56,100 --> 00:35:58,600
progesterone. 
So it wasn't progesterone has 

688
00:35:58,600 --> 00:36:02,200
progestin and those two things 
alone. 

689
00:36:02,800 --> 00:36:04,900
Yielded some pretty interesting 
research. 

690
00:36:04,900 --> 00:36:07,600
So you have an unhealthy 
population, you're using 

691
00:36:07,600 --> 00:36:12,600
synthetic hormones and taking 
that information and making some

692
00:36:12,600 --> 00:36:16,900
pretty broad statement. 
So, to answer your question, it 

693
00:36:16,900 --> 00:36:19,900
is been quite a journey to 
really unpack with the Women's 

694
00:36:19,900 --> 00:36:23,700
Health Initiative did, if you 
follow people like After Peter 

695
00:36:23,700 --> 00:36:26,300
attia, he was on a podcast 
earlier this year and he said, 

696
00:36:26,600 --> 00:36:29,400
it is been the greatest 
catastrophe in modern-day 

697
00:36:29,400 --> 00:36:34,600
medicine that women have been 
taught and clinicians, believe 

698
00:36:34,600 --> 00:36:37,800
that hormones and replacing 
hormones can be non-beneficial. 

699
00:36:37,800 --> 00:36:39,900
So, getting to your original 
question. 

700
00:36:39,900 --> 00:36:44,800
I Am pro hormonal replacement 
therapy again. 

701
00:36:44,800 --> 00:36:46,700
It's really, very bio 
individual. 

702
00:36:46,800 --> 00:36:49,800
But if you look at the research 
on the fact that women have 

703
00:36:49,800 --> 00:36:52,100
testosterone estrogen and 
progesterone receptors 

704
00:36:52,100 --> 00:36:55,600
throughout their body, not Just 
in their reproductive organs, 

705
00:36:55,600 --> 00:36:58,200
but in their brains, their 
muscle, their bone. 

706
00:36:58,800 --> 00:37:02,200
It makes you really understand 
that menopause in and of itself 

707
00:37:02,200 --> 00:37:05,500
is a disease State. 
Meaning you can't just 

708
00:37:05,500 --> 00:37:08,800
white-knuckle it through 
menopause and do it quote 

709
00:37:08,800 --> 00:37:11,300
unquote naturally. 
And think that there's not going

710
00:37:11,300 --> 00:37:15,400
to be a net impact on brain 
health, on bone health, eye 

711
00:37:15,400 --> 00:37:19,300
muscle Health on metabolic 
health and there's absolutely no

712
00:37:19,300 --> 00:37:23,600
shame if someone decides that. 
They don't want to take 

713
00:37:24,100 --> 00:37:27,000
exogenously hormone replacement 
therapy that is obviously a 

714
00:37:27,000 --> 00:37:31,900
choice, but it is absolutely 
critically important that that 

715
00:37:31,900 --> 00:37:37,900
provider helps that patient, 
understand the net impact of not

716
00:37:37,900 --> 00:37:41,700
having some degree of hormone 
replacement therapy, there's a 

717
00:37:41,700 --> 00:37:44,800
great book called, why oestrogen
Matters by doctors avram, 

718
00:37:44,800 --> 00:37:49,000
blooming and Carol. 
Tabris doctor blemings actually 

719
00:37:49,000 --> 00:37:52,200
an oncologist and dr. 
Travers is a researcher And I 

720
00:37:52,200 --> 00:37:55,500
had them as guest on my podcast 
and we facilitated the most 

721
00:37:55,500 --> 00:37:58,600
amazing conversation because I 
was led to believe, as we're 

722
00:37:58,600 --> 00:38:02,400
many of my peers and colleagues.
But hormones were going to going

723
00:38:02,400 --> 00:38:05,100
to cause cancer and it couldn't 
be heart farther from the truth.

724
00:38:05,600 --> 00:38:09,500
I think that it's absolutely 
important for women to fully 

725
00:38:09,500 --> 00:38:11,900
understand and appreciate the 
changes that go on in 

726
00:38:11,900 --> 00:38:15,600
perimenopause to the 10 to 15 
years, leading to menopause, 

727
00:38:15,600 --> 00:38:18,700
really like reverse puberty. 
Understand the changes that go 

728
00:38:18,700 --> 00:38:23,000
on in the brain, not only that 
but But just, in terms of Sleep 

729
00:38:23,000 --> 00:38:28,000
Quality genital urinary 
symptoms, you know, the lack of 

730
00:38:28,000 --> 00:38:31,100
libido. 
For many, many people understand

731
00:38:31,100 --> 00:38:33,700
that, many of those reasons. 
Why those things start happening

732
00:38:33,700 --> 00:38:36,900
changes in muscle. 
Mass changes in bone are all a 

733
00:38:36,900 --> 00:38:39,400
byproduct of these fluctuations 
in hormones. 

734
00:38:39,400 --> 00:38:44,700
So I think that I would say, I'm
very comfortably, very research 

735
00:38:44,700 --> 00:38:47,500
and evidence-based. 
And I do believe that women 

736
00:38:47,500 --> 00:38:50,900
benefit whether they start with 
oral progesterone. 

737
00:38:51,700 --> 00:38:54,000
Women, just take oral 
progesterone and perimenopause 

738
00:38:54,000 --> 00:38:56,000
the week preceding their 
menstrual cycle. 

739
00:38:56,600 --> 00:39:00,400
Our ovaries are one of the first
places that kind of show up in 

740
00:39:00,400 --> 00:39:02,100
perimenopause. 
We're producing less 

741
00:39:02,100 --> 00:39:04,200
progesterone or eggs or as old 
as we are. 

742
00:39:04,400 --> 00:39:08,200
And we're going through early, 
ovarian failure and our adrenal 

743
00:39:08,200 --> 00:39:11,100
glands will kind of step in to 
help pick up the slack with 

744
00:39:11,100 --> 00:39:13,600
progesterone. 
This is one of many reasons why 

745
00:39:13,600 --> 00:39:17,000
women are less stress resilient 
in perimenopause and menopause 

746
00:39:17,000 --> 00:39:20,300
the adrenals are there's an 
emergency backup system and then

747
00:39:20,300 --> 00:39:23,400
they're playing quarterback. 
The whole time understanding 

748
00:39:23,400 --> 00:39:27,300
that perimenopause, 
perimenopausal women May benefit

749
00:39:27,300 --> 00:39:31,000
from exoticness. 
Use of progesterone therapy in a

750
00:39:31,000 --> 00:39:33,500
targeted manner. 
I do feel like progesterone is 

751
00:39:33,500 --> 00:39:37,500
kind of a stepping stone and 
then you lead to estrogen and 

752
00:39:37,500 --> 00:39:41,400
then potentially testosterone, 
unfortunately, I think the the 

753
00:39:41,600 --> 00:39:47,100
most well-researched ways to 
replace hormones are either 

754
00:39:47,200 --> 00:39:50,000
progesterone looking at a cream.
I don't think that's necessarily

755
00:39:50,000 --> 00:39:51,600
as good as taking oral 
progesterone. 

756
00:39:51,800 --> 00:39:56,200
Round or looking at estrogen as 
a cream or a patch. 

757
00:39:56,900 --> 00:39:59,500
And then looking at testosterone
and I think a good starting 

758
00:39:59,500 --> 00:40:03,200
point is usually cream-based. 
I'm seeing a lot of pellet use 

759
00:40:03,200 --> 00:40:05,600
and I just interviewed dr. 
Sean Tess. 

760
00:40:05,600 --> 00:40:08,800
Oh no, my podcast is a GYN. 
And he speaks at Great length 

761
00:40:08,800 --> 00:40:11,800
about why he doesn't love pellet
therapies. 

762
00:40:12,100 --> 00:40:14,600
I've had a lot of GYN 
colleagues. 

763
00:40:14,600 --> 00:40:17,600
Tell me that pellets are like 
1920s medicine. 

764
00:40:17,600 --> 00:40:21,100
They're better options for women
but it can be highly, highly 

765
00:40:21,100 --> 00:40:23,900
lucrative. 
Active or the provider that is 

766
00:40:23,900 --> 00:40:25,700
utilizing them. 
They can also be highly 

767
00:40:25,700 --> 00:40:29,200
unpredictable. 
Meaning that when this tiny like

768
00:40:29,200 --> 00:40:31,700
about the size of a grain of 
rice is placed underneath your 

769
00:40:31,700 --> 00:40:34,000
skin. 
Some people do well a pellets, 

770
00:40:34,000 --> 00:40:37,800
maybe their body just they get 
like a peak in a trough and then

771
00:40:37,800 --> 00:40:42,600
they have this kind of wind down
in between distribution of 

772
00:40:42,600 --> 00:40:45,200
pellets, are usually every three
to four months, then some people

773
00:40:45,200 --> 00:40:48,000
get a massive dose of 
testosterone, and they get all 

774
00:40:48,000 --> 00:40:50,700
the side effects of a massive 
dose of testosterone. 

775
00:40:51,000 --> 00:40:52,900
And there's Nothing that can be 
done. 

776
00:40:53,200 --> 00:40:55,600
Absolutely nothing. 
So I think it's the 

777
00:40:55,600 --> 00:41:00,300
unpredictability that certainly 
gives me pause in making 

778
00:41:00,300 --> 00:41:03,500
recommendations or I'm pellets. 
We actually did a post on 

779
00:41:03,500 --> 00:41:07,600
Instagram, maybe a week or two 
ago and boy we had some angry 

780
00:41:07,600 --> 00:41:11,200
women who didn't like being told
that it's not the best option 

781
00:41:11,200 --> 00:41:14,000
for testosterone or estrogen 
Administration. 

782
00:41:14,300 --> 00:41:17,500
There's better research done on 
other modalities. 

783
00:41:17,500 --> 00:41:20,600
Do I see people that are out 
there using subcutaneous 

784
00:41:20,800 --> 00:41:22,000
testosterone? 
Women. 

785
00:41:22,000 --> 00:41:26,700
Yes, one of the main reasons 
women are losing testosterone, 

786
00:41:26,700 --> 00:41:30,000
has a lot to do with stress. 
You know, this sympathetic 

787
00:41:30,100 --> 00:41:33,600
dominance in most, if not all of
us and understanding that on the

788
00:41:33,600 --> 00:41:36,000
hormone hierarchy. 
Testosterone is not going to be 

789
00:41:36,000 --> 00:41:38,600
as important as cortisol 
insulin, Etc. 

790
00:41:39,000 --> 00:41:41,100
And so, if you're in this 
chronically stressed state, is 

791
00:41:41,100 --> 00:41:43,700
it any wonder? 
You don't have a libido, hmm? 

792
00:41:43,700 --> 00:41:46,100
Or don't can also be related to 
insulin resistance. 

793
00:41:46,100 --> 00:41:49,200
So really understanding that 
it's a very personal decision 

794
00:41:49,200 --> 00:41:51,500
whether or not women are 
choosing to use. 

795
00:41:51,700 --> 00:41:54,700
Remember replacement therapy, 
but if you're choosing not to 

796
00:41:54,700 --> 00:41:59,800
make sure that your provider is 
fully counseling, you on what 

797
00:41:59,800 --> 00:42:03,000
happens in your body in 
menopause. 

798
00:42:03,000 --> 00:42:05,600
And, and I would just, lastly, 
add as I stated before, 

799
00:42:05,800 --> 00:42:08,400
menopause is a de facto disease 
state. 

800
00:42:08,400 --> 00:42:12,000
It is not supposed to be just 
the degree of inflammation. 

801
00:42:12,000 --> 00:42:15,200
Oxidative stress that goes on in
the body, even if you're doing 

802
00:42:15,200 --> 00:42:17,700
without hormones, that is still 
there. 

803
00:42:17,800 --> 00:42:20,600
I do find that women that are 
taking the best care of 

804
00:42:20,600 --> 00:42:21,500
themselves. 
The ones. 

805
00:42:21,600 --> 00:42:24,700
As you are eating a 
nutrient-dense Whole Foods, diet

806
00:42:24,700 --> 00:42:27,900
that are leaning into lifestyle,
getting enough, sleep managing 

807
00:42:27,900 --> 00:42:31,400
their stress, can they navigate 
perimenopause and menopause? 

808
00:42:31,400 --> 00:42:33,700
Pretty effortlessly. 
Absolutely. 

809
00:42:34,400 --> 00:42:37,400
But it still doesn't take away. 
The fact that, you know, with 

810
00:42:37,400 --> 00:42:41,100
this loss of hormones means 
there's some significant shifts 

811
00:42:41,100 --> 00:42:44,100
in the body so much so that I 
think it's important for women 

812
00:42:44,100 --> 00:42:46,700
to work with providers that are 
knowledgeable about this. 

813
00:42:47,200 --> 00:42:49,800
Yeah, that makes total sense. 
I feel like, you know as we 

814
00:42:49,800 --> 00:42:53,100
learn more No, through 
scientific advancements to 

815
00:42:53,100 --> 00:42:57,700
medical research, it makes sense
to take advantage of all this 

816
00:42:57,700 --> 00:43:00,200
the benefits that come from 
well-timed. 

817
00:43:00,200 --> 00:43:04,000
Well, placed and well 
administered exotic as hormones 

818
00:43:04,300 --> 00:43:05,600
especially during that time 
frame. 

819
00:43:05,600 --> 00:43:08,400
I feel like it's interesting. 
You, if you rewind the clock 

820
00:43:08,400 --> 00:43:12,200
back, 500 years, there was no, 
this was not an option and you'd

821
00:43:12,200 --> 00:43:15,500
see women, you know, functioning
at a high levels, well, into 

822
00:43:15,500 --> 00:43:18,600
their later years. 
So, I wonder if, you know, if 

823
00:43:18,600 --> 00:43:21,300
they're going through menopause 
and they don't have these exotic

824
00:43:21,300 --> 00:43:23,700
storm. 
Moans as an option where the the

825
00:43:23,800 --> 00:43:28,300
adverse effects of menopause 
significantly less intensive. 

826
00:43:28,300 --> 00:43:32,500
Then as they are now, due to 
environmental factors epigenetic

827
00:43:32,500 --> 00:43:33,900
effect over the past several 
Generations. 

828
00:43:33,900 --> 00:43:36,600
I would assume so, but I don't 
know how it would be possible to

829
00:43:36,600 --> 00:43:39,500
quantify that well, and it's 
interesting. 

830
00:43:39,500 --> 00:43:44,000
I did a, my first Ted Talk in 
2018, and at that time, the 

831
00:43:44,000 --> 00:43:48,900
average age of, in terms of 
longevity, that women lived a 

832
00:43:48,908 --> 00:43:52,200
hundred years prior to that was 
for, Seven. 

833
00:43:52,400 --> 00:43:55,200
Hmm. 
So a thousand years ago, 100 

834
00:43:55,200 --> 00:43:59,000
years ago, women didn't live to 
be eighty five years old. 

835
00:43:59,000 --> 00:44:01,500
I mean it was you were 
definitely an outlier. 

836
00:44:02,000 --> 00:44:07,400
So I think that with the Advent 
of antibiotics and you know, 

837
00:44:07,500 --> 00:44:12,700
clean water and you know 
accessibility to heat a lot of 

838
00:44:12,700 --> 00:44:16,700
our modern-day Lifestyles and as
well as modern advances in 

839
00:44:16,700 --> 00:44:19,800
medicine overall have allowed us
to live longer. 

840
00:44:20,100 --> 00:44:23,300
And so I think it's important 
Point for people to understand 

841
00:44:23,300 --> 00:44:29,600
that it's hard to compare to 
what we did 100 250 1000 years 

842
00:44:29,600 --> 00:44:32,400
ago to now because people just 
didn't live as long and if you 

843
00:44:32,400 --> 00:44:35,900
did, you were probably pretty 
unique. 

844
00:44:36,300 --> 00:44:39,900
And so, you know, even my 
grandmother, who was a nurse 

845
00:44:40,300 --> 00:44:42,500
used to talk about this. 
She used to talk about as an 

846
00:44:42,500 --> 00:44:45,200
example, that pneumonia used to 
be an old person's friend, but 

847
00:44:45,200 --> 00:44:48,600
she said, now what happens is we
keep people alive longer. 

848
00:44:48,700 --> 00:44:51,100
We've got antibiotics, we have 
all this care, this supportive 

849
00:44:51,100 --> 00:44:53,400
care, And breathe for people in 
the hospital. 

850
00:44:53,400 --> 00:44:56,900
We can you know, we can give 
them dialysis when their kidneys

851
00:44:56,900 --> 00:44:59,300
are failing. 
And so more often than not, 

852
00:44:59,300 --> 00:45:02,700
things that would kill people in
many years ago. 

853
00:45:02,900 --> 00:45:04,900
You know, we just have so many 
treatments for. 

854
00:45:04,900 --> 00:45:08,800
So it's hard to make that 
estimation but I do find for a 

855
00:45:08,800 --> 00:45:11,500
lot of individuals. 
Their quality of life is so much

856
00:45:11,500 --> 00:45:16,300
more improved with hormones and 
it doesn't have to be every 

857
00:45:16,300 --> 00:45:18,800
single hormone for some people 
could just be thyroid 

858
00:45:18,800 --> 00:45:20,200
replacement. 
It could just be a little bit of

859
00:45:20,200 --> 00:45:23,000
progesterone. 
There's no shame in taking 

860
00:45:23,000 --> 00:45:26,800
hormones and I think we need to 
destigmatize that because even I

861
00:45:26,800 --> 00:45:29,400
have plenty of male colleagues 
that are doing all the right 

862
00:45:29,400 --> 00:45:32,200
things and their testosterone 
levels are not where they're 

863
00:45:32,200 --> 00:45:35,000
supposed to be. 
And so, you know, it's 

864
00:45:35,000 --> 00:45:37,900
understand that we should 
destigmatize if people choose to

865
00:45:37,900 --> 00:45:42,500
take hormones because, you know,
just understanding that some 

866
00:45:42,500 --> 00:45:47,300
degree of optimization may 
require either supplementation 

867
00:45:47,300 --> 00:45:50,400
and or medication to get there. 
Yeah, totally. 

868
00:45:50,600 --> 00:45:54,600
What is the Typical exaggerated 
hormone you know, Administration

869
00:45:54,600 --> 00:45:57,000
look like for women that are 
post-menopausal. 

870
00:45:58,700 --> 00:46:02,300
Yeah, it's a great question. 
Typically oral progesterone, 

871
00:46:02,300 --> 00:46:04,500
usually it's two hundred 
milligrams at night. 

872
00:46:04,700 --> 00:46:07,400
Can be very helpful and so we 
know progesterone, upregulates 

873
00:46:07,400 --> 00:46:11,300
Gaba and Gaba, is this 
incredibly kind of relaxing 

874
00:46:11,300 --> 00:46:16,400
neurotransmitter and hormone 
typically an estrogen patch, or 

875
00:46:16,400 --> 00:46:19,000
estrogen cream? 
Again, there are some women who 

876
00:46:19,000 --> 00:46:22,000
prefer doing Enter vaginal 
estrogen mean, And they don't, 

877
00:46:22,000 --> 00:46:24,200
they're not ready, maybe 
mentally, they're not ready for 

878
00:46:24,200 --> 00:46:27,000
a patch or cream to use 
systemically. 

879
00:46:27,000 --> 00:46:29,400
So, they made use inter vaginal 
estrogen. 

880
00:46:29,800 --> 00:46:32,300
And let me be very clear. 
It's not a question of if, but 

881
00:46:32,300 --> 00:46:37,500
when, but they call it 
genitourinary signs of menopause

882
00:46:37,500 --> 00:46:40,400
but like these genital urinary 
symptoms, frequent urinary, 

883
00:46:40,400 --> 00:46:46,100
tract infections, painful sex, 
atrophy of the genitourinary 

884
00:46:46,100 --> 00:46:47,500
system. 
It's not a question of if, but 

885
00:46:47,500 --> 00:46:50,900
when so just people 
understanding that they don't 

886
00:46:50,900 --> 00:46:52,500
have to suffer. 
If they're having symptoms 

887
00:46:52,500 --> 00:46:54,800
there, they can use intravaginal
estrogen. 

888
00:46:55,200 --> 00:46:57,800
And then, you know, testosterone
is usually something that we 

889
00:46:57,800 --> 00:47:00,600
consider last when we've got 
progesterone and estrogen 

890
00:47:00,600 --> 00:47:04,000
optimized, and, and that's very 
individual. 

891
00:47:04,000 --> 00:47:07,600
You know, I find that 
testosterone is the most potent 

892
00:47:07,600 --> 00:47:10,200
hormone and women. 
What people don't understand is 

893
00:47:10,200 --> 00:47:13,700
it's very potent and we don't 
need a lot of it, but that can 

894
00:47:13,700 --> 00:47:17,600
sometimes be the hormone that I 
think has the greatest net 

895
00:47:17,600 --> 00:47:21,300
impact not just on libido but in
building and maintaining muscle 

896
00:47:21,300 --> 00:47:23,600
mass. 
Mass and changing body 

897
00:47:23,600 --> 00:47:25,800
composition. 
So I think when women start 

898
00:47:25,800 --> 00:47:29,600
getting upset with changes, they
see in their 40s and early 50s. 

899
00:47:30,000 --> 00:47:33,000
A lot of is the byproduct of 
this gradual kind of loss of 

900
00:47:33,000 --> 00:47:35,600
testosterone. 
And so testosterone is important

901
00:47:35,600 --> 00:47:39,400
for women to I think there's 
this misnomer that only men make

902
00:47:39,400 --> 00:47:41,800
testosterone and it's really 
important for them. 

903
00:47:41,800 --> 00:47:46,200
It's actually important for both
of us both genders and that's 

904
00:47:46,200 --> 00:47:48,400
typically how we look at it, but
there's so many other things, 

905
00:47:48,400 --> 00:47:51,000
sometimes it can be thyroid, 
it's very common to see. 

906
00:47:51,600 --> 00:47:55,300
Both thyroidism and menopausal 
women, you know, looking at 

907
00:47:55,300 --> 00:47:58,600
those metabolic Health markers 
to help guide recommendations is

908
00:47:58,600 --> 00:48:01,400
someone insulin sensitive. 
What are their inflammatory 

909
00:48:01,400 --> 00:48:04,100
markers? 
Like high sensitivity, CRP home.

910
00:48:04,100 --> 00:48:08,000
Assisting, what are they doing? 
But in terms of like a 

911
00:48:08,000 --> 00:48:10,900
generalized recommendation, 
those are usually things that 

912
00:48:10,900 --> 00:48:13,700
are a good starting point. 
And the other the unfortunate 

913
00:48:13,700 --> 00:48:17,700
thing is not every provider, 
feels comfortable, prescribing 

914
00:48:17,700 --> 00:48:20,800
testosterone, and it is a 
controlled substance, so there 

915
00:48:20,800 --> 00:48:23,900
can be a bit of Navigation to 
find a provider that's willing 

916
00:48:23,900 --> 00:48:27,300
to write for testosterone. 
Yeah, I totally think it needs 

917
00:48:27,300 --> 00:48:30,800
to be d6s destigmatize. 
I feel like there's just so much

918
00:48:30,900 --> 00:48:33,100
research out there. 
Coming out now that just points 

919
00:48:33,100 --> 00:48:35,500
to the benefit of it. 
If it ministered promptly, I 

920
00:48:35,508 --> 00:48:39,800
feel like a lot of people turn 
to it too quickly. 

921
00:48:39,800 --> 00:48:43,500
Like like many supplements out 
there for instance and in my 

922
00:48:43,500 --> 00:48:46,100
sphere of natural bodybuilding. 
There's a lot of people that 

923
00:48:46,400 --> 00:48:49,500
have pushed away from that to 
try and showcase what's capable 

924
00:48:49,500 --> 00:48:51,300
naturally, which I think is 
admirable for sure. 

925
00:48:51,500 --> 00:48:53,100
I feel like you and I can both 
agree. 

926
00:48:53,400 --> 00:48:56,100
If people are getting their 
lifestyle factors, dialed in and

927
00:48:56,107 --> 00:48:57,700
nutrition, their sleep, their 
stress. 

928
00:48:57,700 --> 00:49:00,900
Like, that's going to have Far 
and Away the main primary 

929
00:49:00,900 --> 00:49:03,100
benefit in than anything. 
In addition to that, is just 

930
00:49:03,100 --> 00:49:06,000
icing on the cake, so to speak. 
Absolutely. 

931
00:49:06,000 --> 00:49:09,200
And, and to be really clear, 
before I even think about 

932
00:49:09,200 --> 00:49:12,600
hormones, I always say, it's a 
very light sleep Stress 

933
00:49:12,600 --> 00:49:15,700
Management, anti-inflammatory, 
nutrition fasting. 

934
00:49:15,700 --> 00:49:18,300
If that's a right and 
appropriate for that person gut 

935
00:49:18,300 --> 00:49:22,500
health removing toxins All of 
those. 

936
00:49:22,500 --> 00:49:25,200
And you know, weight training, 
obviously, all those are 

937
00:49:25,200 --> 00:49:28,000
critically important and 
foundational before we ever even

938
00:49:28,000 --> 00:49:31,800
add hormones, unfortunately 
traditional allopathic medicine.

939
00:49:31,800 --> 00:49:34,500
Usually does the opposite. 
You know, they sometimes will 

940
00:49:34,500 --> 00:49:38,300
give people hormones that they 
appropriately need but they 

941
00:49:38,300 --> 00:49:41,100
haven't managed to get their 
blood sugar stabilized, they're 

942
00:49:41,100 --> 00:49:45,400
not sleeping and and for many 
women and I see this happen all 

943
00:49:45,400 --> 00:49:47,500
the time. 
They go on, they go on hormone 

944
00:49:47,500 --> 00:49:50,400
replacement therapy and they 
gained a bunch of weight and 

945
00:49:50,400 --> 00:49:54,200
it's because The kind of 
foundational elements have not 

946
00:49:54,200 --> 00:49:57,600
yet been addressed and it's not 
to suggest that every person who

947
00:49:57,600 --> 00:49:59,100
goes on HRT is going to gain 
weight. 

948
00:49:59,100 --> 00:50:02,900
And no middle-aged woman wants 
to gain more weight. 

949
00:50:02,900 --> 00:50:07,200
I think it's such a frightful 
time and women's lives where 

950
00:50:07,300 --> 00:50:10,300
everything that used to work is 
no longer effective that they're

951
00:50:10,300 --> 00:50:13,300
like, I don't want to tip one 
more thing over that I have to 

952
00:50:13,300 --> 00:50:15,300
then worry about. 
So that's why I always say, go 

953
00:50:15,300 --> 00:50:18,800
low and slow get those 
foundational lifestyle pieces. 

954
00:50:18,800 --> 00:50:22,000
Dialed in first and again, lady 
Very clear. 

955
00:50:22,000 --> 00:50:25,800
Like I had someone in my podcast
two days ago and she and I are 

956
00:50:25,800 --> 00:50:27,600
very well known in the fasting 
space. 

957
00:50:27,600 --> 00:50:31,700
We're good friends, we agree to 
disagree about HRT and I say all

958
00:50:31,707 --> 00:50:36,000
the time it's a completely bio 
individual decision but just 

959
00:50:36,000 --> 00:50:39,200
make sure irrespective of what 
your decision is that you 

960
00:50:39,200 --> 00:50:44,600
understand the benefits and and 
the the cons of every decision 

961
00:50:44,600 --> 00:50:46,300
that you're making. 
I think that's what I would 

962
00:50:46,300 --> 00:50:48,600
really emphasize. 
Yeah, that's just good. 

963
00:50:48,600 --> 00:50:51,400
This is good advice regardless 
of the topic, everybody needs to

964
00:50:51,500 --> 00:50:55,300
To know details there, I've got 
one more question for when get 

965
00:50:55,300 --> 00:50:57,700
through a whole podcast with you
Cynthia and when I can't even 

966
00:50:57,700 --> 00:50:59,600
talk about it in a minute 
fasting, believe or not. 

967
00:51:00,900 --> 00:51:03,900
You are the mother of two 
teenage boys, correct? 

968
00:51:04,500 --> 00:51:06,800
Yes. 
I am knowing all that, you know,

969
00:51:06,800 --> 00:51:08,700
all that you've learned in the 
health space. 

970
00:51:09,200 --> 00:51:11,500
How does that affect your 
parenting style when it comes to

971
00:51:11,500 --> 00:51:14,100
their, their activity Endeavors,
their nutrition. 

972
00:51:14,100 --> 00:51:15,800
Like how have you navigate those
Waters? 

973
00:51:16,800 --> 00:51:18,900
Yeah, it's interesting. 
It's a great question. 

974
00:51:19,600 --> 00:51:23,400
So, obviously, I've known a lot 
about nutrition throughout their

975
00:51:23,400 --> 00:51:27,900
lifetime, so they were eating 
really healthy nutrient-dense 

976
00:51:27,900 --> 00:51:31,400
foods throughout their lifetime.
They're both, you know, honor 

977
00:51:31,400 --> 00:51:34,700
students, they're both star 
athletes. 

978
00:51:35,400 --> 00:51:37,800
So they're high performing 
individuals. 

979
00:51:38,100 --> 00:51:42,400
What starts to happen with 
teenagers, is they love to 

980
00:51:42,600 --> 00:51:47,000
disagree argue question. 
And so, I have to pick my 

981
00:51:47,000 --> 00:51:50,600
battles. 
And so for me a lot of what I'm 

982
00:51:50,600 --> 00:51:54,700
navigating around now is finding
cleaner options of things that 

983
00:51:54,700 --> 00:51:58,700
they want to eat. 
I recognize that if I'm not 

984
00:51:59,400 --> 00:52:02,400
buying like the clean potato 
chip, maybe it's cij. 

985
00:52:02,400 --> 00:52:05,000
That's a good brand. 
They have clean clean options. 

986
00:52:05,200 --> 00:52:08,100
If I'm not buying it, they're 
going to Uber eat it or they are

987
00:52:08,100 --> 00:52:10,500
one of them drives now they'll 
just go and buy it. 

988
00:52:10,500 --> 00:52:12,900
So we're still. 
We're now having these 

989
00:52:12,900 --> 00:52:16,000
negotiations about good better 
best. 

990
00:52:16,500 --> 00:52:19,100
The irony is anytime they hang 
out with their friends for more 

991
00:52:19,100 --> 00:52:20,700
than one or two meals, they come
home. 

992
00:52:20,700 --> 00:52:23,700
They don't feel good. 
So at least they're putting 

993
00:52:23,700 --> 00:52:28,900
those pieces together but it is 
a constant discussion about how 

994
00:52:28,900 --> 00:52:31,800
to navigate food choices. 
My older son is very, I would 

995
00:52:31,800 --> 00:52:36,500
say, carnivore ish. 
He's a lot of meat and he's he's

996
00:52:36,500 --> 00:52:39,600
six feet tall, he's very lean, 
he looks very healthy. 

997
00:52:39,900 --> 00:52:44,400
My younger son is a little bit 
of a Gourmand and so he he's I 

998
00:52:44,400 --> 00:52:46,100
always say, whoever marries this
child. 

999
00:52:46,200 --> 00:52:49,900
His in Ferrara in, for an 
interesting ride, but I would 

1000
00:52:49,900 --> 00:52:54,200
say mostly in our house, there's
a lot of protein, you know, when

1001
00:52:54,200 --> 00:52:56,500
we sit down and have meals 
together, they are, they're 

1002
00:52:56,500 --> 00:52:59,600
having more carbohydrate than I 
do, which is completely fine, 

1003
00:52:59,600 --> 00:53:02,000
because they're very active, 
they're still very anabolic, 

1004
00:53:02,000 --> 00:53:04,900
they're still building muscle 
and growing, they're not done 

1005
00:53:04,900 --> 00:53:10,200
growing, which is amazing to me.
But, you know, they see the way 

1006
00:53:10,200 --> 00:53:12,800
that I live my lifestyle, they 
think that everything I do is 

1007
00:53:12,800 --> 00:53:14,100
weird, just because I'm their 
mom. 

1008
00:53:14,300 --> 00:53:16,100
Hmm. 
Neither of them fast. 

1009
00:53:17,200 --> 00:53:20,700
But they do, they do find it 
humorous that I'm very protein 

1010
00:53:20,700 --> 00:53:22,800
focused. 
In fact, they know, one of my 

1011
00:53:22,800 --> 00:53:24,500
common questions when I'm 
looking at their meal. 

1012
00:53:24,500 --> 00:53:26,800
Where's your protein? 
So, that's where is your 

1013
00:53:26,800 --> 00:53:28,600
protein? 
That's the most important thing 

1014
00:53:28,600 --> 00:53:30,200
that's going to, you know, 
that's very important. 

1015
00:53:30,200 --> 00:53:32,200
Given what you want to do 
building muscle. 

1016
00:53:33,300 --> 00:53:37,700
So in our house it's a like it's
a very different environment 

1017
00:53:37,700 --> 00:53:40,000
than it was five or ten years 
ago when I could control 

1018
00:53:40,000 --> 00:53:43,400
everything. 
Now it is a bit of picking my 

1019
00:53:43,400 --> 00:53:46,300
battles and understanding that 
they are both, you know, The 

1020
00:53:46,300 --> 00:53:49,800
strong independent young men and
they have opinions about things.

1021
00:53:49,800 --> 00:53:51,700
There are things that are no 
longer acceptable. 

1022
00:53:51,700 --> 00:53:53,300
They're like, no, I'm not eating
that. 

1023
00:53:53,400 --> 00:53:55,300
But I'll eat this. 
I'm like, okay, puts put a 

1024
00:53:55,308 --> 00:53:59,100
vegetable on your plate, at 
least eat a vegetable, but I 

1025
00:53:59,100 --> 00:54:03,400
would assume it's probably very 
similar experiences that your 

1026
00:54:03,400 --> 00:54:06,400
listeners have. 
If they have teenagers that you 

1027
00:54:06,400 --> 00:54:10,000
recognize, you have to pick. 
What is most important to have a

1028
00:54:10,008 --> 00:54:12,500
battle over as opposed to 
picking about everything, it 

1029
00:54:12,500 --> 00:54:16,400
just isn't realistic. 
Although you think back to Are 

1030
00:54:16,400 --> 00:54:19,800
the age that your son is at? 
And I'm like, oh my gosh like it

1031
00:54:19,800 --> 00:54:23,700
was easier / harder back then 
they were more dependent on us 

1032
00:54:23,700 --> 00:54:27,000
day-to-day. 
Now they're more independent but

1033
00:54:27,000 --> 00:54:29,800
they have better Arguments for 
things now so you really have to

1034
00:54:29,800 --> 00:54:33,700
sometimes dig deep to determine.
You know how do you want to 

1035
00:54:33,707 --> 00:54:37,200
handle certain challenges that 
crop up and you know, to your 

1036
00:54:37,200 --> 00:54:40,600
point about boober eats and you 
know, all these Delivery Systems

1037
00:54:40,600 --> 00:54:42,900
I told my kids I said I will 
feel like I have failed as a 

1038
00:54:42,900 --> 00:54:44,900
parent. 
If I see one of those delivery 

1039
00:54:44,900 --> 00:54:47,200
people pull up in front. 
Of this house because there's 

1040
00:54:47,200 --> 00:54:50,800
always a healthy option here. 
But understanding that, you 

1041
00:54:50,800 --> 00:54:53,000
know, eventually they'll be off 
in college and they'll be making

1042
00:54:53,000 --> 00:54:54,800
their own choices. 
And you have to hope that you've

1043
00:54:54,800 --> 00:54:58,400
done enough imprinting on them 
that they will navigate. 

1044
00:54:58,400 --> 00:55:00,900
You know, that kind of that good
better best methodology. 

1045
00:55:01,300 --> 00:55:01,900
Yeah. 
Yeah. 

1046
00:55:01,900 --> 00:55:04,700
This is all totally selfish on 
my part to ask these questions 

1047
00:55:04,700 --> 00:55:07,500
because like our kids 7 months 
old. 

1048
00:55:07,500 --> 00:55:10,500
So I mean, he's eating breast 
milk and whatever we make up for

1049
00:55:10,500 --> 00:55:12,900
me to try and test. 
But like, when they get old, 

1050
00:55:12,900 --> 00:55:16,100
like when they do become 
teenagers like surely they 

1051
00:55:16,300 --> 00:55:20,500
Believe what you're saying. 
They value your expertise but I 

1052
00:55:20,508 --> 00:55:23,000
would imagine with you being 
their mother, they're just less.

1053
00:55:23,200 --> 00:55:26,000
They probably just disagreeing 
with you despite you, I guess. 

1054
00:55:26,000 --> 00:55:27,200
I don't know. 
I don't know, I need this thing.

1055
00:55:27,200 --> 00:55:29,300
Yeah there's there's a lot of 
that. 

1056
00:55:29,300 --> 00:55:35,000
In fact, I had my younger son is
my argue ER just by nature and I

1057
00:55:35,000 --> 00:55:37,100
was mentioning that I was 
connecting with you and I said 

1058
00:55:37,100 --> 00:55:40,400
you know I'd be happy to connect
you to Robert and you all can 

1059
00:55:40,400 --> 00:55:44,100
have a conversation about weight
training and he looked at me and

1060
00:55:44,100 --> 00:55:49,100
he was like Mom I don't need you
to micromanage my and it was 

1061
00:55:49,100 --> 00:55:50,600
like this whole, like my husband
just looked. 

1062
00:55:50,600 --> 00:55:52,300
And I said, do you realize how 
fortunate you are that? 

1063
00:55:52,300 --> 00:55:55,800
Your mom is friends with these 
people and you can actually, you

1064
00:55:55,800 --> 00:55:58,700
know, connect to some of these, 
you know, leaders in this space.

1065
00:55:58,700 --> 00:56:02,500
And so then he kind of pipe down
but yeah there's a lot of sass 

1066
00:56:02,600 --> 00:56:06,600
in my life these days and they 
absolutely give me a hard time 

1067
00:56:06,600 --> 00:56:09,000
about just about everything 
depending on their day and their

1068
00:56:09,000 --> 00:56:12,200
mood and I'm assured. 
This is completely normal but I 

1069
00:56:12,200 --> 00:56:13,900
have date. 
I have to learn to like bite my 

1070
00:56:13,900 --> 00:56:16,100
tongue and decide like what is 
worth. 

1071
00:56:16,200 --> 00:56:19,200
Arguing at them about and what 
am I going to ignore? 

1072
00:56:19,200 --> 00:56:21,400
Because sometimes they just want
to provoke a reaction like, 

1073
00:56:21,400 --> 00:56:24,600
they'll say, you know, can I buy
these Doritos and and they know 

1074
00:56:24,600 --> 00:56:27,000
I'm going to say no. 
Yeah, and they do it just to get

1075
00:56:27,000 --> 00:56:29,500
a rise out of me. 
So I now I just ignore that and 

1076
00:56:29,500 --> 00:56:30,800
they know that I'm not going to 
buy it. 

1077
00:56:30,800 --> 00:56:34,300
But yeah, there it's definitely 
different and I miss those 

1078
00:56:35,100 --> 00:56:38,200
infant toddler years when 
they're super snuggly. 

1079
00:56:38,200 --> 00:56:41,900
And, you know, it's very 
labor-intensive but you love it 

1080
00:56:42,400 --> 00:56:45,000
and then you get to watch them 
kind of evolve and grow 

1081
00:56:45,000 --> 00:56:48,100
throughout their Their early 
years and it's really exciting. 

1082
00:56:48,100 --> 00:56:50,800
So I think you and your wife. 
It's such a wonderful time and 

1083
00:56:50,800 --> 00:56:54,300
it's savor, every moment. 
And I mean, that sincerely, that

1084
00:56:54,500 --> 00:56:56,900
I loved every stage. 
I love this stage, although I 

1085
00:56:56,900 --> 00:57:00,200
have moments when I don't, 
because now they're bigger and 

1086
00:57:00,200 --> 00:57:04,600
taller and weigh more than me. 
And, you know, it's like trying 

1087
00:57:04,600 --> 00:57:06,700
to manage a man-child. 
Yeah. 

1088
00:57:06,700 --> 00:57:10,200
It's like herding cats? 
Yes, absolutely. 

1089
00:57:10,300 --> 00:57:11,600
Yeah, I've got a ways to go 
before. 

1090
00:57:11,600 --> 00:57:14,700
Ours is in his teens, I guess 
the biggest thing I've got now 

1091
00:57:14,700 --> 00:57:16,900
to worry, with is like, when he 
A little bit older than he 

1092
00:57:16,900 --> 00:57:19,100
starts going to spend the 
weekend with the grandparents, 

1093
00:57:19,100 --> 00:57:21,600
you know, like how to use 
moderate that food because that 

1094
00:57:21,600 --> 00:57:23,400
that one that's got to be a 
tricky one to. 

1095
00:57:23,400 --> 00:57:26,400
I'm sure you had to, I'm sure. 
Yeah, a fight there as well. 

1096
00:57:26,900 --> 00:57:31,500
Yes, I have an Italian mother 
and every time they visit with 

1097
00:57:31,500 --> 00:57:36,000
her by themselves, she indulges 
every women fancy. 

1098
00:57:36,400 --> 00:57:42,400
I mean you know, tons of gelato 
and chips and my mom always says

1099
00:57:42,400 --> 00:57:44,200
this is what grandparents are 
supposed to do. 

1100
00:57:44,200 --> 00:57:47,500
So I have to kind of turn my My 
brain off because I've gotten to

1101
00:57:47,508 --> 00:57:50,300
the point where I've said a 
hundred times, please respect 

1102
00:57:50,300 --> 00:57:52,300
our food rules. 
Please read it, but she just, 

1103
00:57:52,300 --> 00:57:54,800
she wants to be fun, you know, 
our parents aren't fun. 

1104
00:57:54,800 --> 00:57:56,900
We were growing up, but then, 
they become grandparents and 

1105
00:57:56,908 --> 00:58:03,300
they suddenly want to be fun. 
So a lot of navigating visits 

1106
00:58:03,300 --> 00:58:06,900
with family is understanding, I 
have to again pick my battles. 

1107
00:58:06,900 --> 00:58:10,700
It's like I can only do so much 
and I tell my kids all the time,

1108
00:58:10,700 --> 00:58:13,100
you're eventually going to go 
off to college and I have to 

1109
00:58:13,200 --> 00:58:16,100
hope that I've imprinted enough 
that you're going to continue. 

1110
00:58:16,200 --> 00:58:20,100
You need to make good food 
choices and, you know, so much 

1111
00:58:20,100 --> 00:58:22,400
of it remains to be seen. 
I think more often than not. 

1112
00:58:22,400 --> 00:58:28,000
It's just a normal developmental
stage, her kids to question what

1113
00:58:28,000 --> 00:58:31,900
they grew up in and questioned 
what they know and you know do 

1114
00:58:31,900 --> 00:58:33,800
it in a safe place like when 
they're with their parents, they

1115
00:58:33,800 --> 00:58:36,500
can be their worst because I 
know you're still going to love 

1116
00:58:36,500 --> 00:58:42,000
them even if they're being a 
jerk and I say that with love 

1117
00:58:42,000 --> 00:58:44,400
because I love my kids but we 
have moments where I'm like I 

1118
00:58:44,400 --> 00:58:47,800
don't like your behavior today. 
And I just leave it at that. 

1119
00:58:47,800 --> 00:58:50,200
I'm like I really don't like 
your behavior today. 

1120
00:58:51,000 --> 00:58:54,100
Yeah, It's Tricky. 
But I'm sure I mean like like 

1121
00:58:54,100 --> 00:58:56,900
kids are Smarter Than People 
realize that I feel like they'll

1122
00:58:57,400 --> 00:59:01,100
see like they'll be able to like
look at their their friends 

1123
00:59:01,100 --> 00:59:05,400
parents and not that, you know, 
they will compare them to you. 

1124
00:59:05,400 --> 00:59:07,300
I that's just the way they 
weren't and they compare things 

1125
00:59:07,700 --> 00:59:11,200
and also they'll be able to look
at you and your, your lifestyle 

1126
00:59:11,200 --> 00:59:13,500
and your level of health. 
And they'll be able to recognize

1127
00:59:13,500 --> 00:59:15,800
and put two and two together. 
The hey, look my mom's doing. 

1128
00:59:16,200 --> 00:59:17,600
Right, like she's not morbidly 
obese. 

1129
00:59:17,600 --> 00:59:19,500
She's not in the hospital time. 
She's not taking a bunch of 

1130
00:59:19,508 --> 00:59:21,400
prescription drugs. 
Like she's doing something 

1131
00:59:21,400 --> 00:59:23,200
right. 
Whatever that is I mean like 

1132
00:59:23,200 --> 00:59:25,200
that. 
So I feel like I feel like that 

1133
00:59:25,200 --> 00:59:27,900
imprinting will definitely take 
hold absolutely. 

1134
00:59:27,900 --> 00:59:30,400
And what's funny is when my 
youngest was probably, it's 

1135
00:59:30,400 --> 00:59:34,200
probably 10 years ago, he kept 
saying in his mind if you were a

1136
00:59:34,207 --> 00:59:38,000
certain age you were obese and I
remember him telling me. 

1137
00:59:38,000 --> 00:59:41,800
Well Mom you can only be ax age 
because you're thin. 

1138
00:59:42,200 --> 00:59:43,900
Yeah. 
And a five-year-old brain. 

1139
00:59:43,900 --> 00:59:45,900
I can understand that was there 
there. 

1140
00:59:46,100 --> 00:59:48,200
Reasoning that having to explain
to him. 

1141
00:59:48,200 --> 00:59:51,000
Yeah, people always think we're 
younger than we are because we 

1142
00:59:51,000 --> 00:59:56,700
do take care of ourselves and 
helping him kind of navigate the

1143
00:59:56,700 --> 01:00:02,000
net impact of lifestyle, choices
on how we look, and feel as 

1144
01:00:02,000 --> 01:00:04,600
individuals. 
And then understanding, like he 

1145
01:00:04,600 --> 01:00:07,800
said, to me, recently, we were 
Costa Rica last year and I did 

1146
01:00:07,800 --> 01:00:11,000
all the crazy things, my kids 
and my husband did, you know, we

1147
01:00:11,000 --> 01:00:13,400
were rappelling through 
waterfalls, we were white water 

1148
01:00:13,400 --> 01:00:14,800
rafting. 
We were ziplining. 

1149
01:00:14,800 --> 01:00:18,900
We were doing These very active.
I was like I won the mom of the 

1150
01:00:18,900 --> 01:00:21,200
Year award because I was wet for
like solid. 

1151
01:00:21,200 --> 01:00:25,300
Like Silk Stocking, soaping wet 
for three days on this vacation 

1152
01:00:25,900 --> 01:00:29,600
and he said I eat is like Mom. 
I'm so grateful because most of 

1153
01:00:29,600 --> 01:00:33,200
my friend's moms would never do 
this, and so James, it's 

1154
01:00:33,200 --> 01:00:34,700
awesome. 
Yeah, just with the 

1155
01:00:34,700 --> 01:00:36,200
understanding like I'm healthy 
enough. 

1156
01:00:36,200 --> 01:00:39,300
I'm strong enough that I can do 
activities. 

1157
01:00:39,300 --> 01:00:41,900
A lot of other people can't do. 
I mean, I watched people who I 

1158
01:00:41,900 --> 01:00:46,000
knew were younger than us 
getting stuck, you know? 

1159
01:00:46,100 --> 01:00:49,900
And people having to like go in 
and pull them down or pull them 

1160
01:00:49,900 --> 01:00:52,000
out of the water. 
I mean, it was just so many 

1161
01:00:52,000 --> 01:00:54,200
different things that I say all 
the time I'm just grateful that 

1162
01:00:54,200 --> 01:00:56,900
were as healthy as we are. 
So we continue to set 

1163
01:00:57,300 --> 01:01:01,500
expectations of what my kids 
Lifestyles will be like, you 

1164
01:01:01,508 --> 01:01:04,200
know, going as they get older, 
it's like you have that choice. 

1165
01:01:04,500 --> 01:01:07,800
Do you want to put in the effort
up front or do you want to be 

1166
01:01:07,800 --> 01:01:10,800
one of those people that 
struggling at 50 or 55? 

1167
01:01:10,800 --> 01:01:14,200
Because they've been living, 
like, they were 18 years old for

1168
01:01:14,600 --> 01:01:17,400
20-30 years. 
Not understanding that. 

1169
01:01:17,400 --> 01:01:21,200
There are what you are and 18. 
In terms of metabolic health is 

1170
01:01:21,200 --> 01:01:22,800
generally not what you are at 
50. 

1171
01:01:22,800 --> 01:01:26,100
If you're not actively working 
to support that. 

1172
01:01:26,600 --> 01:01:28,300
Yeah. 
And like all of this, you know, 

1173
01:01:28,300 --> 01:01:30,700
nutritional wisdom that we've 
learned over the years, all the 

1174
01:01:30,700 --> 01:01:34,400
cool bio hacking techniques. 
I mean those are all very, very 

1175
01:01:34,400 --> 01:01:37,700
sexy and popular fun to talk 
about but the other day, it all 

1176
01:01:37,700 --> 01:01:40,800
goes to figuring out how you can
live your best life but you only

1177
01:01:40,800 --> 01:01:42,600
get one right on this horse as 
the saying goes. 

1178
01:01:42,600 --> 01:01:45,000
And I feel like if you're doing 
that now and likely on the 

1179
01:01:45,008 --> 01:01:48,100
trajectory to keep doing, That 
for many more years to come like

1180
01:01:48,100 --> 01:01:50,500
you can feel good about that. 
You get more time with your 

1181
01:01:50,500 --> 01:01:51,900
loved ones, you got more time 
with your kids. 

1182
01:01:51,900 --> 01:01:54,300
You got more time and 
opportunity for building deeper 

1183
01:01:54,300 --> 01:01:57,600
relationships and just simply 
living life to a higher degree 

1184
01:01:57,600 --> 01:01:59,500
of, you know, fullness and 
fulfillment. 

1185
01:01:59,500 --> 01:02:02,900
I feel like whatever you have to
do to make that the reality that

1186
01:02:02,900 --> 01:02:06,300
is time and effort. 
Well, spend absolutely. 

1187
01:02:06,400 --> 01:02:09,900
And I wish more people realize 
that that that investment comes 

1188
01:02:09,900 --> 01:02:13,500
back a hundredfold 1000%. 
What? 

1189
01:02:13,500 --> 01:02:15,500
Cynthia, it is a pleasure 
chatting with you. 

1190
01:02:15,500 --> 01:02:16,700
I want to be respectful. 
Your time. 

1191
01:02:16,900 --> 01:02:19,300
Where do people go to find out? 
More about you dive deeper and 

1192
01:02:19,300 --> 01:02:22,800
learn more. 
Absolutely, thank you again for 

1193
01:02:22,800 --> 01:02:24,300
the interview today, has been 
wonderful. 

1194
01:02:24,300 --> 01:02:26,800
And actually, thank you for 
letting me talk about topics 

1195
01:02:26,800 --> 01:02:31,100
other than intermittent fasting.
Sure, after a book launch, I 

1196
01:02:31,100 --> 01:02:33,800
really appreciate that. 
But my website is probably the 

1197
01:02:33,800 --> 01:02:38,100
best way to connect with Me 
www.cynthiagleich.llyndamoreboots.com

1198
01:02:38,300 --> 01:02:40,200
podcast. 
I've the everyday Wellness 

1199
01:02:40,200 --> 01:02:43,200
podcast. 
I also co-host the the 

1200
01:02:43,200 --> 01:02:46,900
intermittent fasting podcast and
Melanie Avalon I'm very active 

1201
01:02:46,900 --> 01:02:49,400
probably most active on 
Instagram and its Cynthia 

1202
01:02:49,400 --> 01:02:53,300
underscore Thurlow underscore. 
I am on Twitter be forewarned 

1203
01:02:53,300 --> 01:02:58,500
I'm a bit snarky and I'm also on
Facebook reluctantly on 

1204
01:02:58,500 --> 01:03:01,100
Tick-Tock although that has not 
been area that I've really 

1205
01:03:01,100 --> 01:03:05,600
expanded and I'm also on YouTube
organically growing there as 

1206
01:03:05,600 --> 01:03:07,800
well, but that's probably the 
easiest way to connect with me. 

1207
01:03:07,800 --> 01:03:09,500
And obviously, my book, The 
intermittent fasting 

1208
01:03:09,500 --> 01:03:13,500
transformation is all about 
fasting and women that you can 

1209
01:03:13,500 --> 01:03:16,000
find, anywhere, Amazon, Barnes 
and Noble Target. 

1210
01:03:16,000 --> 01:03:18,700
Or your local bookstore. 
Awesome level Link at the all 

1211
01:03:18,700 --> 01:03:20,400
those, make it easy for people 
to find you. 

1212
01:03:20,400 --> 01:03:22,900
You are a wealth of knowledge. 
And again, I really appreciate 

1213
01:03:22,900 --> 01:03:25,100
the time and I'm sure I'll see 
you at one of these future 

1214
01:03:25,100 --> 01:03:28,000
conferences here for too long. 
Absolutely. 

1215
01:03:28,000 --> 01:03:30,200
Happy holidays. 
And you take care of Cynthia.