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What Elegant Women Know About Staying Healthy That Most Women Are Never Told — Transcript

by Madre · 2,814 words · 515 segments · language en · Watch on YouTube

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0:00There is a version of aging that most
0:01women are walking into without [music]
0:03knowing it. Not dramatically, not
0:05suddenly, quietly one year at a time,
0:08>> [music]
0:08>> while their annual blood work comes back
0:10normal, their doctor says everything
0:12looks fine,
0:13>> [music]
0:13>> and they keep doing what they have
0:14always done. And then at 62 or 65, they
0:18notice that getting up from a chair
0:21takes a beat longer [music] than it used
0:22to, that they are tired in a way that
0:24sleep does not fully fix, that something
0:27in the body has shifted and they cannot
0:29name it, and nobody told them it was
0:31coming. [music] I can name it. And
0:33today, I am going to.
0:36I have spent years studying the health
0:38intelligence that circulates privately
0:40among women who age with exceptional
0:42vitality. [music]
0:43Women I have sat across from at dinners,
0:46women in my network who do not look or
0:48move or function the way their age
0:51suggests they should. What I have found
0:53[music] is not complicated, but it is
0:56specific, and most women are never given
0:58the specifics. Today, I am giving you
1:01seven habits [music] drawn from five
1:03health principles that are either
1:04misunderstood, undersold, or never
1:06discussed at all in the mainstream
1:08conversation about women's health after
1:1060.
1:11>> [music]
1:11>> Before we go into the details of today's
1:13video, I have a free gift for you. It's
1:16something I know you'd [music]
1:17appreciate. I have read a lot of
1:19comments from some of you asking for
1:20this, and I [music] decided to build a
1:22checklist around it. It is called the
1:24elegant morning routine checklist, 12
1:27rituals of women who are timeless,
1:29healthy, and [music] undeniable after
1:3140.
1:32It is the morning architecture that puts
1:34everything I describe today into daily
1:36practice. Cortisol protection, [music]
1:39protein first nutrition, movement,
1:41silence, grooming standards, and the
1:43identity rituals [music] that make all
1:45of it sustainable.
1:47Every page is a deliberate act of
1:49self-respect. [music]
1:50See the first link in the description
1:52below to grab it right now for free,
1:53>> [music]
1:54>> or scan the QR code on your screen if
1:56you're watching on TV.
1:58When you do get it, remember to email me
2:00your feedback about your takeaway from
2:01it. I love to read those emails.
2:04>> [music]
2:04>> Now, let's get into today's video. Let's
2:06begin. Habit one, the silent crisis in
2:09your muscle.
2:10Most women over 60 are managing their
2:13health by monitoring [music] their
2:14heart, their weight, and their blood
2:16work.
2:17And all of that matters.
2:19But the health [music] crisis that is
2:20most likely already underway quietly
2:23without symptoms is happening in the
2:25muscle.
2:26I am going to show you exactly what is
2:28occurring and what to do [music] about
2:29it.
2:30But first, there is something you need
2:32to understand.
2:33A physician I know, an [music] internist
2:36with a practice on the Upper East Side
2:37who works primarily with women over 50,
2:40told me something at a private dinner
2:42that I have not stopped thinking about
2:43since.
2:45She [music] said,
2:46"I can look at a woman's blood work and
2:48see nothing alarming. And she can still
2:50be losing muscle mass at a rate [music]
2:52that will determine whether she is
2:53independent or dependent at 75.
2:57The standard panel does not [music] test
2:58for it."
3:00She was describing sarcopenia, the
3:02age-related loss of skeletal muscle mass
3:04and function. [music]
3:06Research published in the Journal of the
3:08American Medical Association found that
3:10women begin losing muscle [music] mass
3:12at a rate of 3 to 8% per decade after
3:1530.
3:16And that rate accelerates significantly
3:18after 60,
3:19particularly in women who are not
3:21actively countering it.
3:23Crucially, it is invisible on standard
3:25blood work. It does not show up until it
3:27shows up in function, in balance,
3:29[music]
3:30in strength, in recovery from illness or
3:32injury.
3:33The analogy I use, sarcopenia is like a
3:36slow [music] leak in a tire. You drive
3:38on it for months. The car handles a
3:40little differently, but [music] you
3:41adjust. And then one day it is flat, and
3:44you wonder how you didn't notice. Habit
3:46one is this. Have a conversation with
3:48your doctor specifically about muscle
3:50mass, not just weight. Ask about [music]
3:53a DEXA scan or a grip strength
3:54assessment. These are the measurements
3:56that tell you what your scale and your
3:58blood work cannot. Name the thing.
4:01Because you cannot address what you have
4:03not identified.
4:04But the identification [music] is only
4:06the beginning.
4:07Because what you do at the table three
4:09times a day is [music] either feeding
4:11your muscle or quietly starving it.
4:14Habit two,
4:16protein,
4:16>> [music]
4:16>> the right amount. Most women believe
4:19they eat enough protein. They eat enough
4:21protein for the wrong body at the wrong
4:23age.
4:24I'm going to give you the correct
4:25standard, but first, there is something
4:28you need to understand.
4:30I had a conversation last year [music]
4:31with a sports nutritionist who consults
4:33for professional athletes and separately
4:36for a group of women [music] executives
4:37over 50 who train seriously. I asked her
4:40what single change produces the most
4:42significant shift in body composition
4:44and energy in women over 60.
4:46>> [music]
4:46>> Without pausing, she said,
4:48"Eating the amount of protein their
4:50muscle actually [music] requires, which
4:52is almost always more than they think
4:54and more than their GP has told them."
4:57The current RDA for protein is 0.8 g per
4:59[music] kilogram of body weight.
5:02That figure was established for
5:03sedentary adults [music]
5:05and has not been updated to reflect what
5:07research now shows about muscle protein
5:09synthesis in aging [music] women.
5:12A landmark study from the American
5:13Journal of Clinical Nutrition [music]
5:15found that women over 60 require between
5:171.2 and 1.6 g of protein per kilogram of
5:21body weight daily [music] to maintain
5:23muscle mass, nearly double the standard
5:25recommendation.
5:27The reason is leucine threshold. As we
5:29age, muscle becomes less sensitive to
5:32the [music] anabolic signal of protein,
5:33requiring a higher dose per meal to
5:35trigger the same synthesis response that
5:37a smaller [music] amount would have
5:39produced at 40.
5:41Habit two is this.
5:42Calculate your actual body weight in
5:44kilograms and multiply by 1.2. That is
5:47your daily protein floor, [music]
5:49not your goal.
5:50Your floor. For most women, this means
5:53adding one high-quality protein source
5:55to at least two [music] meals per day.
5:57Eggs, Greek yogurt, salmon, chicken,
6:00legumes with complete amino acid
6:01profiles. Not a protein shake replacing
6:04a meal. Real food at the right [music]
6:06quantity consistently.
6:09Habit three,
6:10protein, the right distribution. Getting
6:12the total right is only half the
6:14correction. The other half is when and
6:16[music] how that protein is distributed.
6:18And this is where most women, even those
6:20who have increased their [music] intake,
6:22are still leaving muscle on the table. A
6:24study from the Journal of Nutrition
6:26[music] found that distributing protein
6:28evenly across three meals, rather than
6:31consuming the majority at dinner, which
6:33is the pattern most women default to,
6:35produced significantly greater muscle
6:37protein synthesis over a 24-hour [music]
6:39period.
6:40The muscle can only process a certain
6:42leucine signal at one time.
6:45A large protein bolus at dinner [music]
6:47does not compensate for a low protein
6:49breakfast and lunch. The distribution
6:52matters as much as the total. Habit
6:53[music] three is this,
6:55anchor every meal with protein first.
6:58Not as a [music] side, not as an
6:59afterthought, as the structural center
7:01of the plate.
7:02Breakfast [music] especially, this is
7:04where most women are most deficient. 30
7:07g of protein at breakfast is not [music]
7:09excessive. It is the correction.
7:11But protein and muscle are only one
7:13system. There is a second [music]
7:15system, one that operates every time you
7:17sit down, that most women are running
7:19without realizing it. Habit four,
7:22breaking sedentary [music] time.
7:24Most women who exercise regularly
7:27believe their daily movement is
7:28sufficient protection. What they do not
7:30know is that what happens [music]
7:32between those exercise sessions in the
7:34hours of sitting is running a separate
7:36metabolic experiment that their exercise
7:39does [music] not fully offset.
7:41I will show you exactly what is
7:42happening. But first, there [music] is
7:44something you need to understand.
7:46I was at a board dinner in Midtown 2
7:48years ago.
7:49The woman seated beside [music] me was a
7:51cardiologist.
7:52We were talking about preventive health
7:54in women over 60, and she said something
7:57that landed with quiet force. [music]
7:59She said, "I have patients who run three
8:02times a week and sit for 10 hours a day.
8:04Their fasting glucose is creeping. Their
8:07exercise is not canceling the sitting.
8:09Most of them have no idea."
8:12She was describing what exercise
8:13physiologists now call the [music]
8:15active couch potato effect, a phenomenon
8:17documented in research from the Diabetes
8:19Care journal, [music] showing that
8:21prolonged sitting suppresses a specific
8:24enzyme called lipoprotein lipase, which
8:27regulates blood glucose and triglyceride
8:29clearance.
8:30This suppression occurs independently of
8:32whether you exercised [music] earlier in
8:34the day.
8:35The metabolic cost of uninterrupted
8:37sitting accumulates [music] in real
8:38time.
8:39Habit four is this: Break every sitting
8:42period of 30 minutes or more
8:44>> [music]
8:44>> with two to five minutes of movement.
8:46Not a workout, a walk to the kitchen,
8:49standing and doing 10 slow calf raises,
8:51a deliberate interruption.
8:53>> [music]
8:53>> Research shows that these micro breaks
8:55restore lipoprotein lipase activity and
8:58measurably improve postprandial glucose
9:00clearance over the course of the day.
9:03Set a timer if you need to.
9:05The discipline is in the interruption,
9:07not [music] the intensity. This is
9:08exactly what the Undeniables system
9:11covers in detail. Seven complete guides,
9:13including identity, presence, first
9:16impressions, social mastery,
9:18>> [music]
9:18>> wellness, standards, and your morning
9:20ritual. Everything the most elegant,
9:22vital, and undeniable version of you
9:24needs, [music] built into one system for
9:27less than a dinner out.
9:28It's linked in the description below or
9:30scan the QR [music] code on your screen.
9:33But metabolic health during the day is
9:35only one side of this. What happens at
9:37night, specifically
9:39>> [music]
9:39>> which part of your sleep you are losing,
9:41is the other side. And most women have
9:43been given completely the wrong advice
9:45about it.
9:46Habit five, [music] protecting deep
9:48sleep.
9:49Most women over 60 who have sleep
9:51[music] concerns have been told to focus
9:53on sleep duration, how many hours they
9:56are getting. That is the wrong metric.
9:58The correct [music] question is which
10:00stage of sleep is being disrupted. I'm
10:02going to show you why that distinction
10:04controls more than you know. But first,
10:07there is something you need to
10:07understand.
10:09A [music] woman in my network, a
10:11functional medicine physician who works
10:13exclusively with women over 50, [music]
10:16told me she spends more time on sleep
10:18architecture than almost any other
10:19topic.
10:21She said,
10:22"Most of my patients are sleeping 7
10:24hours. [music]
10:25They are exhausted, and when we look at
10:27their sleep data, they are getting
10:29almost no slow [music] wave sleep. That
10:31is the stage that regulates growth
10:32hormone, cortisol reset, and cellular
10:35repair. Without it, [music] the hours
10:38are not doing the work."
10:39Slow wave sleep, also called deep sleep
10:42or stage three NREM, declines naturally
10:45with age. [music] And research published
10:47in Current Biology found that
10:48postmenopausal women experience
10:50significantly greater slow wave sleep
10:52[music] suppression than age-matched
10:53men, linked directly to the loss of
10:56estrogen's sleep regulatory function.
10:58>> [music]
10:58>> This stage is where growth hormone is
11:00released, where cortisol is reset for
11:02the following day, and where the
11:04glymphatic system clears metabolic waste
11:06from the brain.
11:07Losing it does not just produce
11:09tiredness, [music] it accelerates
11:11hormonal aging independently of every
11:13other variable.
11:15Habit five is this,
11:16protect the conditions that preserve
11:18slow wave sleep. The room must be
11:20[music] cool between 16 and 18°C.
11:24Alcohol, even one glass, [music]
11:25suppresses slow wave sleep measurably
11:28and should not be consumed within 3
11:30hours [music] of bed.
11:32Magnesium glycinate, 300 to 400 mg taken
11:3630 minutes before sleep, has clinical
11:38evidence for improving slow wave
11:40duration in adults over 50.
11:43These are not suggestions. They are the
11:45specific levers that protect the stage
11:47of sleep that is protecting you.
11:49Habit six, protecting sleep [music]
11:51onset.
11:52The second sleep habit addresses what
11:54happens before you get into bed, and it
11:57is the factor most women are unknowingly
11:59undermining every evening. Cortisol must
12:01[music] be low for sleep onset to occur.
12:04The problem is that the modern evening
12:06is cortisol [music]
12:06activating by design. Screens, news,
12:09unresolved mental tasks, [music] bright
12:11overhead lighting. Research from Harvard
12:13Medical School's Sleep Division found
12:15that exposure to blue spectrum light
12:16after 9:00 p.m. [music]
12:18suppresses melatonin production by up to
12:2050% and delays sleep [music] onset by an
12:23average of 90 minutes in adults over 55.
12:27Habit [music] six is this, create a
12:29cortisol descent in the 90 minutes
12:31before bed.
12:32Dim or amber lighting only after 9:00
12:35p.m. [music]
12:36No screens after 9:30 or blue light
12:39blocking glasses if screens are
12:40unavoidable. A defined end to cognitive
12:43work. Isabel journals for 10 minutes
12:45before bed, three observations [music]
12:47from the day, one principle being
12:49refined, one intention for tomorrow.
12:51This ritual signals to the nervous
12:53system [music] that the day is complete.
12:55The body follows the signal.
12:58Habit seven, vitamin D, the correct
13:00threshold. [music]
13:02The final habit addresses a number that
13:04is almost certainly on your most recent
13:05blood panel
13:06>> [music]
13:06>> and almost certainly being misread. I
13:09will show you the correct way to
13:10interpret it.
13:11But first, [music] there is something
13:13you need to understand.
13:15A rheumatologist I was introduced to
13:17through a mutual colleague, she treats
13:19bone density loss in women over 60
13:22>> [music]
13:22>> and speaks at medical conferences on the
13:24subject, told me plainly,
13:27"The lab's [music] reference range for
13:28vitamin D sufficiency starts at 20 ng
13:31per ml.
13:32I do not consider a patient protected
13:34below 50."
13:36Those are two completely different
13:38lines,
13:38>> [music]
13:38>> and most GPs are pointing to the wrong
13:40one.
13:42She is describing [music] a gap that
13:44clinical research has documented
13:46extensively.
13:47A meta-analysis published in Nutrients
13:49[music] found that vitamin D levels
13:51between 20 and 50 ng per ml,
13:54which fall within standard lab normal
13:56ranges, [music] are associated with
13:58measurably reduced muscle protein
14:00synthesis, impaired calcium absorption,
14:02increased inflammatory markers, and
14:04compromised [music]
14:05immune function in women over 60.
14:08The clinically relevant threshold for
14:09bone protection, muscle function, and
14:12immune competence is between 50 and 80
14:14ng [music]
14:15per ml,
14:16not 20,
14:18not 30.
14:19Habit seven is this.
14:21Find your most recent vitamin D result
14:23[music] and look at the number, not just
14:25whether it is flagged as normal.
14:27If it is below 50, speak to your doctor
14:29about a therapeutic supplementation
14:31protocol. The [music] standard 1,000 IU
14:33daily supplement is insufficient to
14:35raise levels meaningfully [music] in
14:37deficient adults.
14:39Most functional medicine physicians
14:41prescribe between [music] 4,000 and
14:425,000 IU daily under monitored
14:45conditions.
14:46Take vitamin D3,
14:48>> [music]
14:48>> not D2.
14:49Take it with K2, which directs calcium
14:52to bone rather than arterial tissue.
14:54And take [music] it with a
14:55fat-containing meal, as it is
14:57fat-soluble and requires dietary fat for
15:00absorption. These details matter. The
15:02supplement without the correct protocol
15:04is a fraction of the benefit. Here is
15:07the complete [music] framework.
15:08Habit one, identify your muscle mass,
15:11not just your weight. Habit two, [music]
15:13eat to your corrected protein
15:14requirement, 1.2 g per kilogram daily as
15:17your floor. Habit [music] three,
15:19distribute that protein across all three
15:21meals, not accumulated at dinner.
15:24Habit four, [music] break every 30
15:25minutes of sitting with movement. The
15:27exercise session does not cancel the
15:29sitting.
15:30Habit five,
15:32protect slow [music] wave sleep with a
15:33cool room, no alcohol near bedtime, and
15:36magnesium glycinate.
15:37>> [music]
15:38>> Habit six, create a cortisol descent in
15:40the 90 minutes before bed, light
15:42screens, [music] and a defined close to
15:43your day. Habit seven, read your vitamin
15:46D number, not [music] just your flag.
15:48Below 50 is not protected. None of this
15:51is complicated. All [music] of it is
15:53specific, and almost none of it is in
15:55the mainstream conversation about
15:56women's health after 60.
15:59>> [music]
15:59>> Now it is in yours, and the Undeniable's
16:01complete system covers in detail seven
16:04complete guides, including identity,
16:06presence, [music] first impressions,
16:08social mastery, wellness, standards, and
16:10your morning ritual. Everything the most
16:12elegant, vital, and undeniable version
16:15of you needs, built into [music] one
16:16system for less than a dinner out.
16:19It's linked in the description below,
16:21[music] or scan the QR code on your
16:23screen. You have always deserved this
16:25information. It simply was not being
16:27given to you.
16:29>> [music]
16:29>> I will see you in the next video.
16:31Isabelle.

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