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Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima — Transcript

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0:00I want women to stop being losers. And
0:03so, I'm on a mission to really undo the
0:05genuinely terrible advice that most
0:08women have been given as it concerns
0:09their health and their fitness. So,
0:11we're going to talk through some
0:12actionable strategies on how to build a
0:14body that has curves, more of [music] an
0:16hourglass figure. But, Stephen, if I can
0:18be very honest with you, I am pissed off
0:21because we've been sold a lie that our
0:23worth is the number on the scale. And
0:26I've seen tens of thousands of patients
0:28over my 20-year tenure. And right now, a
0:31lot of online dialogue is I want to be
0:34toned. I want to have the Pilates body.
0:36Be as small as possible. So, this is
0:38where I get a little fired up because I
0:40also have personal experience struggling
0:42with my own weight and my own worth. I
0:43was trying to become what I thought was
0:45the right thing. And I had massive
0:47problems afterwards. So, I am going to
0:49be very transparent and honest with you.
0:51The pursuit of skinny is a bad thing
0:54with devastating consequences. Like,
0:56you're going to end up with bone disease
0:58like osteoporosis.
0:59>> So, there's lots of things on the desk
1:01here in front of us that I'd love to go
1:02through. We've got these five fitness
1:05myths.
1:05>> Yes, so one of them, for example, is a
1:07lot of women are scared to consume more
1:09carbohydrates because they think [music]
1:10it's going to make them fat. But, we
1:12need carbohydrates for our mood, our
1:14sleep, even performance at the gym. And
1:16then there's also women are scared that
1:19if they're lifting heavy weights, that
1:20they're going to start looking like a
1:22bodybuilder. But, that's almost
1:24impossible. 97%
1:27of women don't have the hormonal
1:28environment to bulk.
1:30>> And then we've also got these archetypes
1:32here.
1:32>> So, there's four [music] archetypes that
1:33women identify themselves in their
1:35fitness journey. And the most common
1:37woman that I see is skinny fat Sophie.
1:39And we'll talk about what this means.
1:41>> So, let's talk about what the women
1:42listening should understand about
1:43hormones. How do you think about fasting
1:45and your menstrual cycle? What are the
1:47specific issues that mothers face as it
1:49relates to fitness? I mean, there's lots
1:50of things that I'd love to talk about.
1:51>> 100%. That makes me so excited.
1:56>> This is super interesting to me. My team
1:58gave me this report to show me how many
1:59of you that watch this show subscribe.
2:01And some of you have told us, according
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2:09If you are a regular viewer of this show
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2:29Do we have a deal?
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2:35we fight harder and harder and harder
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2:42will not let you down. Please help us.
2:45Really appreciate it. Let's get on with
2:46the show.
2:50Dr. Stephanie Estima.
2:53Why is it you do what you do? Like,
2:55ultimately, what is it you're trying to
2:56change in the world? What impact are you
2:58trying to have? And who are you trying
3:00to have [clears throat] it for?
3:01>> Well, I am on a mission to really undo
3:05the
3:07genuinely terrible advice that most
3:09women have been given as it concerns
3:12their health and their fitness. And what
3:14I mean by that is
3:16for the vast majority of health and
3:18fitness goals for women, it's all about
3:20becoming smaller. It's about becoming
3:22skinnier. It's about losing weight. It's
3:24about dropping a dress size. Stephen, if
3:27I can be very honest with you, I want
3:29women to stop being losers. I want them
3:33to stop trying to lose all the time.
3:36And instead, what I would love for them
3:37to do is to shift their focus from
3:39losing
3:41and
3:42focusing more on what they have to gain.
3:44So, how much muscle can they gain? How
3:47much bone density can they gain? How
3:49much connective tissue capacity from
3:51their joints, their tendons, their
3:52ligaments can they gain?
3:54Can they work towards building a body
3:57that they love and trust and enjoy
4:00living in?
4:01>> Why do you want that for women?
4:03Specifically this losing gaining thing.
4:05>> We've been sold a lie that our worth is
4:09the number on the scale, which is by the
4:12way, you know, when you when you're
4:13weighing yourself, this is really just a
4:15reflection of your relationship with
4:17gravity, no more, no less, right? But we
4:20are told that when we fit into a certain
4:22dress size, that we are now worthy, that
4:26we will
4:27somehow have arrived. That is not the
4:29full experience of being women. Women
4:32can be strong, women can be capable,
4:34women can be competent, and you can't do
4:36that when you're starving yourself, when
4:39you're over exercising and you're not
4:40prioritizing your recovery or treating
4:42recovery like it is something that you
4:45have to earn.
4:47>> So, are you saying being skinny is a bad
4:49thing or
4:50>> I'm saying that the pursuit of skinny at
4:53all costs is a bad thing. So, right now
4:57a lot of online dialogue is, you know,
4:59strong is the new skinny. I don't want
5:02to pit those two things against each
5:04other, but I do want to like if you are
5:06obese, you are much better not being
5:08obese, right?
5:10>> Mhm.
5:10>> But it is the
5:12pursuit of skinny at the sacrificial
5:14altar of everything else. So, if you are
5:17somebody who values being slim, the
5:20likelihood that you are going to pick up
5:22heavy weights or weights that challenge
5:24you with enough effort and intensity is
5:27going to be lower.
5:28The likelihood that your bone density is
5:31going to be sufficient over the arc of
5:33your life is going to be lower. You are
5:36going to likely under consume calories.
5:39If you are someone who thinks that
5:41they've won because they can fit into,
5:43you know, you're 40 and you can fit into
5:45a size whatever dress. But when you're
5:4765, you have osteoporosis, you haven't
5:50won. You've been you've been tricked.
5:52>> Tricked by who?
5:54>> A society that tells us that our worth
5:58is solely based on how small we are.
6:02>> Hm.
6:03And who are you? Like in terms of why
6:06this matters so much to you as Dr.
6:09Stephanie?
6:09>> Yeah.
6:10>> What do I what context do I need to know
6:11there?
6:12Cuz I can see you're a little bit pissed
6:13off.
6:14>> I'm so
6:14>> [laughter]
6:15>> Yeah, I am pissed off in a loving way.
6:17So we'll say it that way. I have
6:19professional experience in this and I
6:21also have personal experience in it as
6:22well. I have an undergrad in
6:24neuroscience and psychology from the
6:25University of Toronto. When I was
6:28pursuing that, I became a fitness
6:29instructor,
6:31uh a personal trainer. So this is, you
6:33know, very young. I started having uh my
6:36first exposure to seeing firsthand how
6:39people were setting goals for themselves
6:41and having a difficult time achieving
6:43it. Went on to the Canadian Memorial
6:46Chiropractic College in Toronto, Canada.
6:48And then I was in I've been in practice
6:51for 20 years. So I've seen
6:55tens of thousands of of patients over my
6:5720-year tenure and the same pattern kept
7:00showing up over and over and over. And
7:03then personally, I also, you know, just
7:06being a woman living in this society,
7:08grew up also struggling with my weight,
7:12trying to control my what I ate, trying
7:16to do lots and lots of cardio to keep my
7:19weight down into what I thought was the
7:21ideal body type. I competed in a figure
7:23competition, which was really the first
7:26moment for me where I really felt like
7:28the science failed me because I had
7:30followed everything to a T. Do lots of
7:33cardio,
7:34restrict your calories,
7:36you have to earn your recovery. The day
7:38that I got up on stage, I was 11% body
7:41fat. So just just for context, you know,
7:43women have
7:45about 10 to call it
7:4713% essential body fat. And if you go
7:50beneath that, then you start to get into
7:51a lot of trouble. So, I was right at the
7:53bottom range of that.
7:55Most women, a healthy body fat
7:56percentage is something like
7:59call it 18 to 25%.
8:01I had lost my period for 2 months before
8:05I think it was two or three months
8:06before I stepped on stage. I ended up um
8:10with hormonal issues. My period had I
8:12had It took a long time for that to
8:13regulate again. I gained all the weight
8:16back that I had lost.
8:18And I felt like a total failure. And I
8:20felt like the science had failed me.
8:22>> And it caused you a lot of pain.
8:24>> I hated myself.
8:27Like, full stop. I looked in the mirror.
8:29I hated what I saw.
8:31I would pinch I would pick I was like, I
8:33wish this, I wish that, I wish I wish.
8:35The other thing I'll say is the weeks
8:38before I stepped up on that stage,
8:41people were coming up to me and
8:43showering me with compliments. People
8:45were like, "Oh my god, you look you look
8:48amazing. What are you doing? What's your
8:49program?" And so, it's I think it's so
8:52confusing for women. Maybe we lose the
8:55weight or we we go on this health
8:57journey, which is often just code word
8:59for getting smaller.
9:00And we we get showered with these
9:03external compliments. And at the time, I
9:05was starving because I was not eating. I
9:08was completely overworked. I wasn't
9:10sleeping. And I didn't have my period.
9:12Like, I was not the picture of health,
9:13but everybody was telling me
9:16how amazing I was, how amazing I looked.
9:18So, I think that's where we get it we we
9:21we hitch our worth to what the outside
9:23world tells us, rather than thinking
9:26about who we need to be and how we need
9:29to show up for ourselves first in order
9:32to be able to give to everybody else,
9:34but also just unhitch ourselves from
9:37other people's expectations of us.
9:39>> And for the women and for all the people
9:41I guess that have clicked to listen to
9:42this conversation right now, what are
9:44they going to leave this conversation
9:46with specifically? And how is that going
9:48to impact their life?
9:49>> Yeah. So, this is for women and the men
9:52who love them. So, this is for everyone.
9:54>> Okay.
9:54>> Um
9:55I think for women, maybe you have been
9:58doing like the good girl thing like I
10:00was doing, you're doing the things that
10:01you thought you should have been doing,
10:03but you still don't have the dream body
10:04or the body composition that you want.
10:06We're going to talk through some
10:08actionable strategies on how to do that.
10:10I think if you're in midlife, so you're
10:13in your 40s, your 50s, and maybe you're
10:16finding that you used to do those
10:17strategies and now they're not working
10:20for you as well or as much as they once
10:23did, we're going to maybe break a little
10:26bit of your paradigm in the way that you
10:28think you're thinking about health.
10:30>> And how old are you?
10:31>> I'm 48.
10:32>> Hm.
10:33>> Mhm.
10:34>> I think it's important context.
10:35>> Yeah.
10:35>> But you're also a mother?
10:36>> I'm a mother of two, yeah.
10:37>> Of two.
10:38>> Mother of two and then I have a I'm have
10:40a stepson as well.
10:41>> Okay.
10:41>> Mhm.
10:41>> [clears throat]
10:42>> So, um there's lots of things on the
10:43desk here in front of us that I'd love
10:45to go through. They're all things that
10:46really really interest me. We've also
10:47got these five fitness myths in this
10:51envelope here that we'll reveal at some
10:53point and these archetypes here.
10:55Where do you believe the best place to
10:57start this conversation is?
10:59>> I think that maybe we can talk about the
11:01archetypes because I think that it sets
11:03the stage for allowing women
11:07to identify themselves in their fitness
11:09journey, however that is.
11:12Okay, my first Overwhelmed Olivia, this
11:16woman wants to do the right thing. Okay,
11:20so she is on social media and within a
11:24couple of minutes of going on social
11:25media, she sees someone saying, "Plants
11:28are trying to kill you. Olivia, you
11:30should never have plants. They're
11:31terrible for you. And she keeps
11:33scrolling and then she comes upon
11:35someone else who says, "Actually, plants
11:37are great for you. They have lots of
11:38fiber. They have lots of phytonutrients,
11:40etc."
11:41So, she's like, "Oh, okay, that's weird.
11:43Let me look up some fitness stuff." And
11:44then same thing with the fitness. Some
11:46people say,
11:48"You don't want to get bulky, Olivia.
11:50So, you need to do light weights, high
11:52reps." And then there's other people
11:54that are like, "That's not true. You can
11:56As long as you're bringing the muscle
11:58close to failure, you will build
12:00muscle." So, she's getting the I like to
12:02call it infobesity. It's like so much
12:04information. It's too much information
12:07that she ends up getting like you know,
12:08it's like analysis paralysis. And this
12:11woman, I have a soft spot for her
12:13because she just is so scared to start
12:16something else and fail at it because
12:18she doesn't want
12:20that to reinforce her own schema, her
12:22own perception of her being a failure.
12:25All right, so she doesn't do anything.
12:27When we think about uh overwhelmed
12:30Olivia, we don't want to get her A to Z.
12:32We don't want to get her all the way to
12:33her goal. We just want to give her a
12:35couple of quick wins to start. Right?
12:37Get her just A to B. We're just going to
12:39get her walking. She's just going to
12:40have a goal of racking up 5 to 7,000
12:43steps in a day so she feels like she's a
12:45winner in some vertical of her life. And
12:47then you start to layer in more things
12:50with her as she goes along.
12:53The second one is probably my favorite,
12:56the the most common woman that I see,
12:57skinny fat Sophia. So, the technical
13:00term for skinny fat is TOFI, thin on the
13:03outside, fat on the inside. This is a
13:06woman who doesn't present as obese, but
13:09her body composition, she's starting to
13:11see a loss of maybe bone loss, a loss of
13:14muscle because she is not she's very
13:18afraid of heavy weights. So, maybe I'll
13:20do some Pilates, some yoga, maybe I'll
13:23walk, right? She also calorically
13:26restricts as well, right? So this woman
13:29is my is like personally she's my
13:31favorite woman because when we start
13:34giving her a little bit more food
13:36>> Mhm.
13:36>> [clears throat]
13:37>> and we start giving her just a little
13:39bit heavier weights than the 2-lb
13:41weights that she's been lifting, you
13:42know, in her Pilates class. And by the
13:44way, I don't want Pilates people to come
13:46for me. I love Pilates, but it's just
13:48not the main strategy for muscle
13:49building. So it's just
13:50>> Pilates.
13:50>> I love Pilates. I do it twice a week.
13:52It's fantastic.
13:54But this woman, when she starts eating a
13:56little bit, I all This is what she
13:58always says to me.
13:59I can't believe I'm losing fat. I can't
14:02believe I'm losing weight by eating
14:04more. What is this trickery? What is
14:06this magic? So I love this woman because
14:08when we get her to see the light, it's
14:10actually just it's just a beautiful
14:12thing to have all her schema sort of
14:13rearrange in terms of what she thought
14:14was possible for her.
14:16>> Mhm.
14:16>> Okay?
14:17>> This subject to fat.
14:18>> Yes.
14:19>> If someone comes to you and they say,
14:20"Stephanie, I would love to lose some
14:22some belly fat
14:23>> Mhm.
14:23>> because I'm skinny fat. Or maybe I'm
14:25just, you know, I just have a bit too
14:26much weight on me. What is it you say to
14:28them?"
14:29>> You can't actually spot reduce.
14:31>> What does spot reduce mean?
14:32>> So someone wants to reduce their belly
14:34fat, you can't just target belly fat. So
14:38the way that you're going to reduce
14:40overall adiposity in the body is you're
14:43going to be strength training, which
14:44we've talked about, but you will
14:46probably also need some kind of caloric
14:50deficit. So when we think about that
14:53very famous, somewhat oversimplified
14:55calories in, calories out, so you want
14:57me thinking about
14:58how am I going to create a deficit? So
15:02I'm consu- either consuming less
15:04calories on the calories inside or I'm
15:07eating the same, but I have more output.
15:09So I'm doing more cardio or I'm doing
15:11more weight lifting or I'm doing more
15:12walking or I'm doing something where my
15:15calories out surpass my calories in.
15:18>> Is there an easiest way to do that? Cuz
15:19we hear hearing that, you know, just eat
15:21less is is quite
15:23>> I hate it.
15:23>> It's it's, yeah, know, not great.
15:25>> Yeah, and it doesn't it doesn't work in
15:26the long term, either. You can
15:28temporarily reduce your food, but at
15:30some point, your hunger hormones and
15:32your body is just going to drive you to
15:34consume more calories. I often find when
15:36women are like, "Hey, I just want to I
15:38want to build muscle and lose fat." Or
15:39if it's just, "Hey, I want to lose fat."
15:41I personally find it easier for women,
15:44specifically, to do more on the calories
15:47out side. So, not to
15:49>> Exercise.
15:49>> Yeah, so doing more exercise, more daily
15:51movement. I think that the calories in
15:54is totally doable. People do it all the
15:56time. I just find it's hard for most
15:58women to stick to long term. Cuz then
16:01they have to, you know, they got to
16:02measure, they got to do all the things.
16:04So, if you can figure out what your
16:04maintenance calories are, and then you
16:07can surpass that with maybe more walking
16:09or something that's not going to ratchet
16:10up your hunger hormones or your cortisol
16:12levels, let's say, I think that that's
16:14often I think it's a healthier option,
16:17personally, um because you're also
16:18making sure that you're getting in
16:20sufficient substrate, sufficient
16:22calories, so that you can actually build
16:24you know, you can build muscle, bone
16:26density, collagen, etc.
16:28So, that's our skinny fat Sophia. Up
16:30next, I was this woman I sometimes still
16:33am this woman, exercist Emily. So, this
16:37is a just a funny word, um
16:40to really describe
16:41the intensity that this woman puts out
16:44at the gym, right? So, this woman, you
16:46have no problem getting her to the gym.
16:48She is the woman at the squat rack.
16:51There's no problem getting her to the
16:52gym and getting her to work very diffi-
16:55like very hard. What her issue is, and
16:58this was me for years, is that she still
17:01has some of the skinny fat Sophia
17:04attitude towards food. So, there's a
17:06mismatch with her between how much
17:09effort she's putting out with her uh
17:12exercise program and how much energy is
17:15coming in with her food. She's still
17:17under eating because she's scared of
17:18gaining weight.
17:19>> Mhm. I was exorcist Emily. I was, you
17:22know, had the hoodie on, wearing the ear
17:25like I nobody talked to me with my big
17:26earphones on.
17:27Uh this was for me after I was going
17:29through a divorce with my I had very
17:32young children at the time. They were
17:33five and three. So I was I was grieving
17:36that and I was still adhering to this
17:39idea that I had to punish myself. That I
17:42was going to go to the gym and crush it
17:43and then follow that with insufficient
17:45calories afterwards because I still had
17:47that well I can't eat a lot I'm going to
17:49gain weight kind of mentality.
17:51So exorcist Emily, we love her.
17:54Um and then the pinnacle if you will is
17:58the dialed in Diana. So this is the
18:01woman who has
18:04maybe made peace with some of her
18:05demons,
18:07um enjoys movement, knows that it's a
18:09way for her to tend to herself. You
18:11know, food is not a punishment. It's not
18:13she doesn't restrict calories because
18:15she ate too much. She fuels to nourish
18:17her lifts, to nourish her recovery, and
18:20for pleasure. Cuz I think a lot of us a
18:22lot of women have forgotten that food is
18:24is pleasure. It gives us joy and
18:26happiness. My sourdough bread in the
18:28morning gives me lots and lots of
18:30pleasure and I will not give it up for
18:31anything. So this is sort of the
18:34this is where we want every woman to be
18:35able to get to. We want her to dial in
18:38both her exercise program, her nutrition
18:40program, and to give herself some effing
18:43grace with her recovery.
18:45>> You can swear.
18:46>> Yeah, her her So give
18:48herself some grace with her with
18:51her recovery.
18:51>> got demonetized.
18:53>> [laughter]
18:55>> Okay, but I get it. So we're trying
18:56We're trying to get everybody to become
18:58dialed in Diana.
18:59>> Yeah.
19:00And also just know so if you've been
19:02listening to these descriptions like oh
19:03I got a little bit of the exorcist Emily
19:05I got a little bit of that rage or grief
19:07or something but then I also sometimes
19:09have analysis paralysis like you will
19:11also oscillate through them and that's
19:12completely normal as well. Yeah.
19:14>> When you were talking about excess
19:15stamina, that was not a wasn't a light
19:18season of your life, was it?
19:19>> No, it was very dark. And it was the
19:21There was the lifting that got me
19:22through it, truthfully.
19:24Yeah. It's, you know, sometimes when we
19:26think about resistance training, it's
19:28literally training your resistance. It's
19:30not a question for, you know,
19:33if something bad is going to happen,
19:34it's just a it's a matter of when.
19:37So, I think something,
19:38you know, voluntarily putting yourself
19:41in a situation where you are making
19:44yourself uncomfortable, you know, going
19:45to the gym and moving your muscles to
19:47failure is not, you know,
19:49it's not fun. Uh it can be quite
19:51intense, but it does train your
19:54resistance, your grit, your mental
19:56capacity to withstand,
19:59you know, terrible things.
20:01>> So, by the end of this conversation,
20:02everybody listening is going to be a
20:03dialed-in Diana.
20:04>> I That is my dream.
20:06>> Okay, let's do it.
20:06>> dream. Yeah.
20:07>> First, we should start with debunking
20:08some of the myths. What's the six myths
20:10in this
20:12little envelope here?
20:13>> Okay.
20:15So, the first one is carbs.
20:17>> Mhm.
20:19>> And so, the So, all the ladies who are
20:21listening, we have to heal our
20:23relationship with carbohydrates.
20:26You can restrict carbs temporarily and
20:28for certain populations, that's a
20:29wonderful idea.
20:31Uh if you're a woman that has a type 2
20:34diabetes or PMOS, something like that, a
20:37temporary clawback of carbohydrates is
20:41fantastic for improving insulin
20:43insensitivity, glucose disposal, um
20:47but diets like a low-carb diet or a
20:49ketogenic diet, which I am a big fan of
20:52for certain populations and even for a
20:54temporary amount of time, I think what a
20:56lot of women did with the carbs is once
20:59they started losing weight on a keto
21:01diet or a low-carb diet,
21:04they said, "Oh, you know what the
21:04problem is?
21:06It's the carbs. I'm never going to go
21:08back.
21:09And the problem with that is that if you
21:12were sick, you had a bacterial
21:14infection, you went to your doctor, they
21:15did a swab, came back positive, and
21:17they're like, "You know what? You have a
21:18bacterial infection. I'm going to give
21:19you a script for antibiotics." Right?
21:23You're going to take it for the next 10
21:24days, and then, you know, you'll come
21:26back for a checkup and we'll see how
21:27you're doing.
21:28You do that, you follow the protocol,
21:30you take the medication.
21:32I don't think anybody listening, or at
21:34least I hope, anybody who's listening is
21:36not going to come to the conclusion at
21:37the end of those 10 days, "Do you know
21:39what I need to do to never get sick
21:40again?
21:41I need to continue taking antibiotics
21:43for the rest of my life." No one is
21:44going to do that. But somehow, for
21:47carbohydrates, people made the
21:50illogical conclusion that you should
21:53never have carbohydrates ever again.
21:56And for women, what I noticed, so I'm
21:59sure we'll talk about my first book, The
22:01Betty Body, I advocate for a low low
22:04carbohydrate, a higher protein diet in
22:06there, but for a transient amount of
22:09time, right? Until you achieve the goal
22:13of, you know, reversing metabolic issues
22:15or losing some weight, etc., improving
22:17your period, that's another thing that
22:19we actually see is menstrual cycle
22:21regulation. But if you stay here too
22:23long, your thyroid, like so many women
22:26>> What's the symptom of the consequence if
22:27your thyroid being malfunctioning?
22:30>> Yeah, I would say you're always cold.
22:32So your hands are cold, you're always
22:34cold. You might have very, very heavy
22:36bleeding, so your menstrual cycle during
22:38your bleed week, so that first three to
22:40seven days, let's say, when you're on
22:42your period. Hair shedding, so hair
22:45starts to actually fall out. Hair is not
22:47necessary at all for survival. So when
22:50you don't have sufficient calories or
22:52sufficient balance of macros, your body
22:55is going to sacrifice the things that
22:57don't matter at all to your survival.
22:59And a lot of women will start to say
23:01hair uh shedding comes out. The classic
23:03sign is the lateral third of the
23:05eyebrow. We start to see the lateral
23:07third of the eyebrow start to fall out
23:09as well.
23:09>> mean the lateral third?
23:10>> The outside the outside third of the
23:12eyebrow. So, the tail for most people of
23:14their eyebrow starts to get really
23:15sparse and thin as well.
23:17So, there's lots of common signs and
23:20symptoms, but we need carbohydrates if
23:22not for the thyroid, but for our
23:25mood, our sleep, even performance
23:29performance at the gym. In the vein of
23:31transparency and honesty, I don't always
23:33get to eat before I train, but on the
23:35weekends when I do and I have some
23:38bread and I have some omelets or I have
23:39what it my breakfast and I go and train,
23:42fantastic performance enhancer. A lot of
23:45women are scared to consume more
23:46carbohydrates because they think it's
23:47going to make them fat.
23:49And this is really comes down to this C
23:51I M or carbohydrate insulin model of
23:54obesity, which has kind of largely been
23:56like disbanded. There's not a lot of
23:58evidence to support it anymore, but
24:00there's a lot of people online that will
24:02scare you and think, well, if you have
24:04carbs, your glucose levels might spike.
24:07And that, you know, the way that it's
24:08often presented is that is the worst
24:11thing that ever could happen to you.
24:13>> But there's such a thing as too many
24:14carbs.
24:15>> Correct. Yes. I think that the problem
24:17is not that the carbs were the problem,
24:19it's the overconsumption of carbs, the
24:22overconsumption of fat, the
24:23overconsumption of of total calories.
24:26>> So, it's defined by calories here.
24:28>> Yes.
24:28>> Okay.
24:29>> Yeah.
24:30>> There should be a button just down below
24:32here. And if it says subscribe, you're
24:34already subscribed. If it says subscribe
24:35bar, that means you're not yet. And if
24:38you're not subscribed, please could you
24:39do us a favor and hit that button. It
24:40helps to show more than you know. And
24:42according to the algorithm, you're
24:43someone that watches our show, but you
24:45haven't yet hit that button. Thank you
24:46so much.
24:47What's the next one? What's the next
24:49myth in your folder?
24:51>> Oh, this one. I love this one.
24:53Uh this one is
24:55women
24:57getting bulky.
24:59Women are still scared that if they
25:04engage in a program of
25:08progressive overload, which is to say
25:10that you are maybe you are lifting heavy
25:13weights, maybe you are doing more
25:16volume, meaning you're doing more sets
25:18or more repetitions, that somehow you
25:21are going to bulk up. As if
25:24to say that they're going to start
25:26looking like a you know, some a physique
25:28competitor, a bodybuilder.
25:30It [snorts] is the equivalent of saying,
25:32well, if you drive to the store to get
25:34some groceries that you are going to be
25:36on par with Lewis Hamilton and you're
25:38going to be a Formula 1 driver, right?
25:40It's just
25:42almost
25:43impossible for I'm going to say 97 to
25:4798% of women don't have the hormonal
25:50environment to bulk. There are a few
25:53genetically gifted outliers that
25:54absolutely can, but for the most part,
25:56women cannot bulk. We do not have as
25:58much I don't have as much testosterone
26:01than as you do. You have like 10 to 20 x
26:03more than I do. So, even if we train the
26:06same way, I'm never going to be able to
26:08put on as much muscle mass as you.
26:10But a gal can continue to dream, right?
26:12I can continue to hope.
26:14>> [laughter]
26:14>> So, bulking up it's not a thing.
26:16Um what I what I will say though,
26:18actually what I will say is some people
26:20when they do start lifting weights
26:21initially, they will start to feel a
26:23little thicker, right? Cuz the muscle is
26:25a little bit more swollen. There's also
26:27a layer of fat that usually sits on top
26:31of the muscle. So, as you begin to lose
26:34body fat, your muscles will begin to uh
26:37poke through, let's say. Um but
26:39sometimes that's why people will feel
26:40bulk they'll say, oh, I'm I'm getting
26:42bulk I started and I stopped because I
26:43was getting bulky. It's just a sort of a
26:45a swelling or an inflammation, let's
26:46say, of the muscle underneath.
26:48>> Okay.
26:48>> Yeah.
26:49Ooh.
26:52Long fasts.
26:54So, I will call myself out here as well.
26:56I used to believe that this was the key.
26:59And this is when I was in my skinny fat
27:01Sophia era, when I was in my Exorcist
27:04Emily era, where I thought that the more
27:07you could fast, the less calories you
27:11could take in,
27:12and you could lose weight. You want to
27:14make sure that you have total sufficient
27:16calories. You don't want to over consume
27:17calories, but you also don't want to
27:18under consume them either.
27:20But fasting doesn't actually teach you
27:23how to eat when you are not fasting,
27:25right? So, I think that a lot of people
27:27overly rely on long fast. So, when I say
27:30long, I would say 20 hours, 24 hours,
27:3436, 72, like these really multi-day
27:37fasts. If I start eating a lot less
27:40calories than let's say you do,
27:42I'm going to have, over the long term,
27:44more detrimental effects than you might.
27:47>> Why?
27:48>> The female body is just more sensitive
27:52to whether nutrients are coming in or
27:54not, so that we can figure out whether
27:56or not we want to direct our energy to,
27:59you know, being able to get pregnant
28:00that month. Our ovaries, when we sort of
28:03look at the density of the mitochondria
28:05in them, it's something like 100,000
28:07mitochondria per oocyte, like per cell.
28:10So, they're constantly scanning the
28:12environment to see whether it's safe for
28:15uh a woman to get pregnant. And so, if
28:17you are fasting all the time, you run
28:19the risk of sending a signal that it's
28:22not safe, that these are famine
28:23conditions, and that you should not be
28:26producing an egg because that would be
28:28terrible because if you got pregnant,
28:30there's not enough food to feed you or
28:32the baby.
28:33>> So, it shuts off
28:34the your your menstrual cycle as a way
28:36to stop you having a baby.
28:37>> Yes. So, you can still fast, but the way
28:40that I like to fast is sort of pull the
28:42food, you know, call it 2 to 3 hours
28:45before you go to sleep.
28:47That's when you cut off the food, you
28:48sleep for 8 or 9 hours, that's like a
28:5010-hour,
28:5111-ish hour fast, and then you wake up
28:53in the morning and you eat.
28:55What often happens is women try to push
28:57that they'll have a cup of coffee in the
28:58morning and then they try to push their
29:00eating window, let's say, to 11:00 or
29:02noon.
29:04And that ends up Oh, it becomes more
29:06difficult, I'll say it that way. It
29:07becomes more difficult for you to get in
29:09sufficient calories, sufficient protein,
29:12sufficient carbohydrates, and fats in a
29:14restricted eating window.
29:16>> Mhm.
29:16>> Yeah. Okay. So, this is related to the
29:19bulky myth.
29:20I think a lot of women are scared of
29:22lifting heavy partially because they've
29:23never done it, so it's foreign.
29:26And I think that the other
29:28reason that women are scared of lifting
29:30heavy is they're scared of getting
29:31injured, which to be fair is a valid
29:34concern.
29:35I think that in the era of, you know,
29:39again, social media can be a blessing
29:41and can be the greatest thing ever and
29:42sometimes it can be a um a vehicle for
29:44misinformation.
29:46And I think now we hear muscle mommies
29:50and lifting heavy and I think that for
29:52women, at least in my cohort, you know,
29:5440s and 50s who grew up in the, you
29:57know, the 90s, the Kate Mosses and the
30:00asking a woman who is very comfortable
30:02with a cardio machine as her vehicle for
30:04exercise to now move into the, you know,
30:06the free weight section of the gym, the
30:08deadlifting platforms, even the
30:09machines, can feel really intimidating.
30:13So,
30:14there are lots of different ways that
30:15you can build muscle. It doesn't have to
30:17just be heavy. There are other ways that
30:19you can progressively overload the
30:20muscle, which is to say that you are
30:23applying sufficient intensity and effort
30:26every single time, whether it's heavy
30:28weight or it's more volume, or you're
30:30increasing the density of your workout,
30:32meaning you take less rest, so you're a
30:33little bit more tired. Like, you can
30:35There's a lot of different ways that you
30:36can make a workout harder. It doesn't
30:38always have to be heavy.
30:39>> Okay.
30:40>> Yeah.
30:40>> Heavy.
30:41>> Oh, this one This one's good. This is
30:43post-workout fueling. We used to think
30:46that you only had 15 minutes to like
30:48knock back a protein shake, right?
30:50>> After you've done a workout.
30:51>> After you've done a workout because you
30:52need to replenish the glycogen and you
30:53have to start muscle protein synthesis,
30:55and I would say that this is largely
30:58false. Your muscle protein synthesis is
31:01not just limited to the 15 or 30 minutes
31:03that are immediately after the workout,
31:05right? Your muscles are building little
31:08protein factories over the next, you
31:10know, depending on how trained you are,
31:1110 to 72 hours in some cases. As long as
31:15you are getting sufficient, again, total
31:18protein over the course of the day,
31:19total calories over a 24-hour period,
31:22totally fine.
31:23>> Okay.
31:23>> Yeah. Oh, pre-workout fueling. Okay.
31:26I would say in an ideal world,
31:29everyone would have some food before
31:34they train. So, a little bit of protein,
31:36little bit of carbs, just to start
31:38raising some blood sugar to have some
31:40available substrate um for the workout.
31:44I don't do this
31:45um most of the week. So, when I work out
31:48during the week, I'm typically at the
31:50gym around 6:00-ish in the morning,
31:53and I don't I don't like the way that it
31:55feels when I eat that early in the
31:56morning, and it sort of feels like I
31:58have a brick in my stomach. So, what I
32:00typically do is I will
32:02fuel with ketones. I have ketones uh for
32:04my workout, and then when I get home,
32:06that's when I have my big uh meal.
32:08>> So, you have ketones before you do a
32:10workout.
32:10>> Yeah.
32:11>> Why?
32:12>> In the absence of food, I would say that
32:14ketones are fuel that your body already
32:17you your body produces ketones, right?
32:20It's a fuel that your body already knows
32:21what to do with, especially when it's a
32:23big muscle group, so if you're doing a
32:25leg day, let's say, or a back day, it
32:27provides
32:29you with the neural drive to continue
32:32going. So, you get into that sort of
32:34sympathetic state.
32:35>> Mhm.
32:35>> [clears throat]
32:36>> That's my favorite um flavor, too, is
32:38the green apple. My kids have the green
32:39apple before their soccer, too.
32:41>> I am a co-owner of this company, hashtag
32:43ad.
32:43>> Yes.
32:44>> So, [laughter] I have to I have to
32:45disclaim that. Otherwise, someone's
32:46going to come for me.
32:47>> Yeah. So, in an ideal world, we would
32:49fuel before we work out, but my the
32:52constraints that I have in my life is
32:53that I just can't. In the weekend,
32:55different story. I can wake up later. I
32:57can have a long coffee with my boys, you
33:00know, have breakfast, head to the gym,
33:02and then, you know, I always know that
33:05when I do have food, my performance is
33:08>> better in the gym.
33:09>> Better. Always, 100% of the time.
33:11>> So, let's talk about what you do in the
33:12gym. And why you do it. Cuz you clearly
33:14got a big focus on muscle being
33:16important.
33:16>> Yeah.
33:17>> I train with lots of women. I actually
33:18trained with a colleague of mine this
33:19morning called, uh,
33:20George. She often goes off into like the
33:23cardio section.
33:23>> Mhm.
33:24>> And she does muscles as well, some some
33:26resistance training as well. And I go
33:27off in the other direction to like the,
33:30you know,
33:30>> The platforms, yeah.
33:32>> Like the men stuff that men typically
33:33gravitate towards.
33:34>> Yeah.
33:35>> And I'm wondering what you think all
33:36women should be doing in the gym. Like,
33:38is there If you think about a 7-day
33:39workout regime,
33:40>> Mhm.
33:41>> what do you think is optimal in those 7
33:42days?
33:43>> Yeah, there is I do want to I do want to
33:45call out something you just said, and
33:46then I'll answer your question. Um, you
33:48just said, I go to the area that
33:50typically men go to, and I do the
33:51exercises that men typically do. So,
33:53just because squats and deadlifts and
33:55presses and pull-ups are typically done
33:57by men, doesn't mean that those are male
33:59exercises. Those are fundamental human,
34:01you know, motor patterns that both men
34:03and women can benefit from. Um, but to
34:06your point, there is typically more men
34:09doing those things that are more
34:10comfortable doing those things versus
34:12someone who's like, "Hey, I can figure
34:13out how a stairmaster works. I'll just
34:15get on this thing, and I'll be on here
34:16for the next 35 or 40 minutes, right?"
34:18>> I love the stairmaster.
34:19>> I love the stairmaster, too. It's, uh, a
34:21special kind of torture. It's great.
34:22Okay, so,
34:23in terms of what I think people should
34:26be doing, if she can aim something like
34:28three or four days a week of strength
34:30training,
34:30>> Yeah.
34:31>> it would be alternating upper body and
34:33lower body, and then we would be
34:34thinking about what muscle groups are we
34:36going to be working together. Is it a
34:38pull or push? Yeah. So, this is um I
34:41think
34:41>> What is this?
34:42>> This is from um my book, uh my upcoming
34:46book uh called Nothing to Lose actually,
34:48because we shouldn't be losing, we
34:49should be trying to try to be gaining.
34:51And these are the these are the muscle
34:52groups that I want women to be thinking
34:56about if their goal is body composition
34:59and they are trying to build a body that
35:01has curves. You can't spot reduce, but
35:03you can definitely spot build. Like, you
35:05can put curves where
35:06uh you know, they weren't before. So,
35:08what I've done in the book is I've
35:10outlined muscle groups that I think
35:13women should be focusing on in order to
35:14help develop in more of an hourglass
35:17figure. So, we have uh starting at the
35:19top, we have the deltoid muscle group,
35:21which you're these are your shoulder. I
35:23like to call these your bread buns. So,
35:24they're sitting on the side of your
35:26shoulder, the lateral delts.
35:28Below that, we'll have the back muscles
35:30and the lats in particular. I like to
35:32call the lats our angel wings because we
35:34have, you know, it helps it sort of
35:36create that V as the back widens, you
35:39have a the appearance of a slender or
35:42slimmer waist. Moving posteriorly, we
35:44have glutes. So, there's three uh
35:46muscles that make up the glutes. It's
35:48max, med, and min. Glute maximus,
35:50gluteus gluteus and then we have the
35:52adductor group.
35:53>> Which is the insides of the legs.
35:55>> inner thigh muscles, yeah.
35:57And then the last the last one is the
36:00pelvic floor or may more broadly, we'll
36:03say the the core muscles.
36:05>> So, what do I need to know? For a woman
36:07and I I'm thinking about building this
36:09uh these five muscles that you've
36:10highlighted here. Are there as it
36:12relates to how I should be training and
36:14the big misconceptions about how to
36:16train to build this?
36:17>> Yeah.
36:18>> What do I need to know?
36:19>> For these muscle groups, you probably
36:22should be hitting something like 10 sets
36:25of um exercises per week per muscle
36:28group.
36:29>> Okay, so if I do four hip thrusts,
36:31>> Mhm.
36:32>> um that is one set of four.
36:35>> Correct.
36:35>> And that's going to help my glutes.
36:36>> Correct.
36:37>> So you're saying that I should be doing
36:3810 sets a week.
36:40>> Per muscle group per week. Yeah.
36:42>> But that's not actually that much.
36:43>> It's not that much. No. And this is why
36:45I was saying before the two times a week
36:47that the ladies that are like I just
36:48have I just have two. That's all I
36:49That's all I can give you. You can still
36:51have incredible results. As long as you
36:53are taking the muscle close to muscle
36:57failure, which is to say that you can no
37:00longer perform the repetition anymore.
37:03You don't have to take it to failure,
37:05but as long as it's one to three
37:07repetitions from failure.
37:10That's all you need to do. And now, I
37:12you know, it's simple to say that's all
37:13you need to do. It's going to be very
37:14difficult for you to do that because you
37:16are going to start noticing your
37:19uh range of motion, like your ability to
37:21do your range of motion is going to be
37:23limited. You're going to start noticing
37:25the velocity of the repetition is
37:26starting to slow down, so your ability
37:28to sort of move the
37:31the weight through space is going to
37:32start slowing down. You're going to
37:34subjectively, even though you can see
37:35that you're holding like a 15-lb or
37:3710-lb, you know, weight, it's going to
37:39start feeling like 20 or 25. Like your
37:41subjective perception of the weight is
37:44going to be um increasing. You know, if
37:46you were to rate it out of 10, you would
37:48rate your effort like eight or nine out
37:51of 10.
37:53>> And men and women, because they have
37:55different anatomies, should be doing
37:57slightly different exercises?
37:59>> I think that that's more a matter of
38:01preference and goals.
38:02>> But is my anatomy and your anatomy the
38:03same?
38:04>> Our anatomy is not the same. No. So,
38:06when we think about the way that we move
38:09through, let's say if you and I were to
38:11squat together or you were and I were to
38:12lunge together, there's going to be some
38:14differences in terms of how we look. And
38:18so, we'll pull up some props here if we
38:20can. So, this is a female pelvis
38:24and this is this little guy who doesn't
38:26want to stand up today is a is a male
38:28pelvis. So, when we sort of look at the
38:30difference between them, the female
38:32pelvis is wider and it's more shallow.
38:35The male pelvis is more narrow and the
38:38reason that we have more of the sort of
38:40if you sort of look at the two this
38:41looks like a little bit more like a
38:42heart shape.
38:44And this looks a little bit more like an
38:46oval shape. And the reason for that is
38:49to allow a baby to pass through.
38:51Why this is so important is this is
38:54going to shape the stressors that happen
38:57in our knees and our ankles. So, in
39:00particular we have something called the
39:02Q angle which I believe I believe I have
39:05a
39:06Yeah, I have something Yeah, yeah. So,
39:08here is the Q angle. So, what a Q angle
39:11is is basically you take a measurement
39:13from the hip and you draw it all the way
39:16down to the kneecap or the patella and
39:18then you take like another little line
39:20from the tibial tubercle and and draw it
39:23upward. So, that's just for all the
39:24nerds that are listening
39:26if you want to measure this it's the
39:27anterior superior iliac spine all the
39:29way down to the uh to the patella and
39:31then the tibial tubercle. And what
39:33you'll see for women here in pink
39:36because the pelvis is wider, the femur
39:39has to more aggressively come in
39:41medially. It has to come more to the
39:43center. So, this makes women when we
39:45compare women and men, um it makes us
39:48more knock-kneed. Which just means that
39:50the knees are coming more together. So,
39:52this is going to impact literally
39:55every
39:56how we move. So, it's going to affect
39:58how we walk, how we jump, how we squat,
39:59how we lunge, how we run. And so, it's
40:01important to for women to understand how
40:04we're different because often the
40:06queuing and the instruction that women
40:09get are sort of very they're based off
40:12of a male pelvis, let's say. And so, we
40:15can run into
40:18feeling like squats are not comfortable,
40:21that lunges are not comfortable, or we
40:22start to even shy away from some of
40:25these motions because we don't think
40:27that they're meant for us. You just need
40:28to know how to adapt your training so
40:30that you can support some of those sheer
40:33motions as you as you're moving. Because
40:36what ends up happening for women is as
40:38we are let's say lunging or squatting,
40:40as the knee comes down, we will start to
40:43see more sheer forces being placed
40:45through the medial or through the inside
40:47part of the knee. Right? So, that puts
40:49us at a greater risk for uh ligamentous
40:52injuries. So, in the knee, the big one
40:54is the ACL that we often worry about.
40:56So, as you're getting tired, you need to
40:58be aware that you're going to have a
41:00tendency for that knee to come in. And
41:03there's nothing wrong with the knee
41:04coming in as long as you have muscles
41:07that can kind of support it. If I were
41:09to grab this back here so we can sort of
41:11think about superimposing it. If we were
41:14to look at the the leg here,
41:18the muscles that are going to be helping
41:20to control the way that the hip moves it
41:23are the glutes. So, you have the glute
41:25max, but in particular the gluteus
41:26medius, which is often called like the
41:28upper shelf
41:29uh muscle, that's actually going to help
41:32the femur or counteract the femur being
41:35pulled inwardly.
41:36>> Mhm.
41:37>> Yeah. [clears throat]
41:37>> Yeah.
41:37>> So, we do have different anatomical
41:40differences that women need to be aware
41:42of so that we can bias training that
41:45will provide mobility and stability for
41:47us. So, that's another reason why
41:49I mean, yes, glutes look amazing in
41:50jeans, but it's also because they are
41:53providing such a driving force of
41:55stability for the spine, for the knees,
41:58for the ankles, literally for the entire
41:59body.
42:00>> And so, with squatting, men and women
42:01should squat differently?
42:03>> Yeah, not all women and men should squat
42:05differently. There are women that can
42:07squat in these sort of traditional
42:08queuing.
42:09>> Can you show me this?
42:10>> I can. Yeah, I'll have to take my heels
42:12off, but I'm happy to. Yes.
42:13Do you want to do it now?
42:14>> Sure.
42:15>> Yeah, okay. Let's do it.
42:16>> So, tell me how the anatomy of a woman
42:18and a man determines how we should be
42:20squatting.
42:21>> So, I'll say first that you have to play
42:24and see what feels good for you. So,
42:25there's going to be some women that are
42:26going to be able to squat just like the
42:29traditional cues that I'm about to give
42:30you. Most women prefer a little bit of a
42:33wider squat and I'll show that. So, the
42:35typical squat that were the way [snorts]
42:36that we're often cued is feet are
42:38hip-width apart, toes facing forward,
42:40and then we're going to come down, and
42:42then I'm just like I can't actually get
42:44I'm trying I'm collapsing my chest at
42:47this point. So, for women, what a lot of
42:49women find is more comfortable can
42:52actually get the range of motion that
42:53you just demonstrated is taking your
42:55feet a little bit wider, and then you're
42:57going to turn the feet out. So, because
43:01the female femur tends to sit a little
43:04bit more spun inwards or in internally
43:06rotated, now with this external
43:08rotation, we can actually just get by
43:10all of that, and we can come all the way
43:12down into a squat.
43:14So, and we can hang out here like I can
43:16we can probably do the rest of the
43:18podcast like this if you'd like.
43:20>> I'd rather not. I'd rather [laughter]
43:21not.
43:23>> Yeah.
43:23>> So, so that's the squat. Is there
43:24anything else I need to know about the
43:25squat, the the variance between men men
43:26and women with squatting?
43:28>> The other thing that you can think about
43:30whether it's a squat with two feet or a
43:32lunge or a split squat with one is with
43:35a woman when she's coming down when
43:37she's decelerating like she's coming
43:39down into the into the lunge or into the
43:41split squat, everything and your this is
43:44true for you as well. Everything is
43:45going to be internally rotating. So, the
43:47femur, the leg bone is coming in, the
43:50tibia is coming in, the foot on the
43:53inside you're actually rolling onto the
43:55you're flattening of the arch. It's
43:57called pronation, which everybody says
43:59is a bad thing by the way, but it's you
44:00need it to be able to load the spring.
44:02And then for women like if you and I
44:04were to squat with the same leg forward,
44:06you'll probably be able to see that as
44:09I'm coming down, like my knee come my
44:10knee tracks a little bit inward.
44:13versus your stays a little bit more
44:14straight. There's nothing wrong with
44:16that. It's just a matter of whether or
44:18not I have sufficient control with my
44:20hip stabilizer muscles to in order to
44:23make sure that I'm not putting excess
44:24sharing forces on the on the knee.
44:27>> So, you need to strengthen your hip
44:29stabilizer.
44:29>> Yep.
44:30>> Okay.
44:30>> The peach.
44:30>> Cuz I I read something about I think it
44:32was about the World Cup, the women's
44:33World Cup, where they said that if
44:34something like 12 women had got ACL
44:37injury injuries in the lead up to the
44:38World Cup.
44:39>> Yeah. So, when we're thinking about why
44:41that happens, it usually happens when
44:43the athlete is tired. So, if it's
44:45leading up to the World Cup, they've
44:47probably over trained, they're not
44:49recovering, uh and then it can be just
44:52that they're training one day and she
44:53takes a weird step, the sharing forces
44:56happen just before her ligaments and her
44:58tendons are able to stabilize it.
45:00And and you and you damage it.
45:01>> And is there is there true that there's
45:03a connection between like your brain and
45:05your mechanics that often result in
45:09injury? Like so, I can't remember what
45:10it was, but I think someone it was a
45:11sleep doctor telling me that when you're
45:13underslept, one of the reasons why you
45:14get so many injuries is because when you
45:16do like jump, your brain and your
45:19>> time is slow. Yeah.
45:20>> And you see a lot of athletes doing
45:22doing this before games because they're
45:24almost like practicing landing.
45:26>> actually a little bit of deceleration.
45:28So,
45:29what that is is basically a stick and
45:31land, right? So, they're jumping and
45:33they're holding it so that the forces
45:35are not dumped into the joints, but
45:36rather absorbed into the connective
45:38tissue, so the the ligaments and the
45:40tendons.
45:40>> And why is deceleration why is it
45:41important even for everybody even
45:43non-athletes to do that?
45:45>> Well, if you are not an athlete and
45:47you're just somebody who doesn't want to
45:49fall and break a hip,
45:50you know, I think that that's really
45:51important. You know, if you're thinking
45:52about falling, what you need to be able
45:54to do is get the hip flexor up in front
45:57of you, right? And then stop the fall.
46:00So, there's a couple muscles. So, we
46:02have the hip flexor muscle that has to
46:03come up quickly in order to get ahead of
46:06the fall. We have the tibialis anterior,
46:08which is just this muscle in the front
46:11of the tibia that is involved in what's
46:14called uh dorsiflexion, which is just
46:17nerd speak for toes come up, right? So,
46:20you need to be able to clear the floor,
46:22and then you need to have glutes to sort
46:24of absorb and brake, right? And then we
46:27were talking a little bit about the
46:29hourglass figure before when we were
46:31talking about the adductors or the inner
46:32thigh muscles. One of the things that
46:35the inner thigh muscles will do is
46:36they'll actually pull the leg back
46:38underneath you, right? So, they'll also
46:40help to stabilize that fall. And the
46:43adductors or the outside muscle group
46:45like the side of the glutes, they're
46:47also going to help brake. So, there's a
46:49couple like when you're falling, it's
46:50like you got to get the leg up, you got
46:52to have the toe clear the floor, and
46:54then if you're falling off to the side,
46:56you need the adductors and the abductors
46:58to be able to um
47:00to stabilize so that you don't trip over
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48:01You guys know that I only drink one type
48:03of coffee these days and it's called
48:04Cometeer. If you don't know the brand,
48:06they flash freeze coffee at the perfect
48:08moment to lock in all of the amazing
48:10flavor. They've done something
48:12incredible. They've gone all the round
48:13the world and they found the most
48:15delicious coffees from all of these
48:16places and they've created a world mug
48:20competition box that you can buy. So, if
48:23you want to try coffee from Honduras or
48:25Panama or England or the USA or Italy or
48:27France, you can then order that
48:29particular coffee on subscription to
48:31come to your house. No machines
48:33necessary. Not only are they our sponsor
48:35and a company I have invested in, it is
48:37the only coffee I drink now. Actually,
48:40this morning when I came to work, I put
48:42Cometeer, one of these wet balls, which
48:43is another one of my favorites from
48:44France. So, if you want to try your own
48:46Cometeer,
48:48they reserved a certain amount for Diary
48:50of a CEO listeners. Just go to
48:52cometeer.com/doac
48:56and you can get $20 off if you use the
48:59code doac at checkout.
49:02So, let's talk about um let's talk about
49:03supplementation. Do you take
49:05supplements?
49:06>> I do. I'll pre-frame this by saying that
49:08I am a special category of nerd. So, I
49:10take a lot of the foundational
49:11supplements and then there are other
49:13ones that I take because I'm just very,
49:15very interested in the research and the
49:16research excites me. But for I would say
49:18for the general population, for women
49:21that are listening, if they're thinking
49:22like I got to supplement, there's a
49:24couple of sort of tier one, we'll say,
49:26supplements that we want to be thinking
49:28about. So,
49:30I will find my magnesium first.
49:33This is our
49:35tried and true bestie, okay? So, I love
49:38a magnesium uh glycinate. There's lots
49:40of different kinds, uh but glycinate's
49:42just the easiest to absorb for most
49:44people. It tends to help with
49:45relaxation, helps with sleep, helps with
49:47muscle recovery. So, this is something
49:49that I love. I'll usually take one like
49:51250 megs at lunchtime, and then another
49:54one in the evening. So, magnesium for
49:56everyone.
49:56>> How do you remember to take them?
49:59>> I tend to habit stack them. So, I always
50:01know that when I'm preparing my lunch, I
50:04actually keep my magnesium right beside
50:07my salt and my pepper. So, as I'm like
50:09salting my food, I'm like, oh yeah,
50:10there's the magnesium, I'm going to take
50:11it. And I have another bottle upstairs
50:13in my bathroom. So, as I'm getting ready
50:15for bed, I'm putting up my hair, I'm
50:17doing my skin, whatever, I will I'll
50:19take one there, too.
50:20>> So, you put it in the way
50:21>> Yeah.
50:22>> of of other habits.
50:23>> Cuz otherwise, if I put it in a really
50:25beautiful supplement closet, it's just
50:27going to
50:28>> Yeah, same.
50:28>> stay there.
50:29>> I have to put it on my desk. And also,
50:30when I travel, it's on the hotel desk.
50:32>> Yeah. You're already doing something
50:34else, so just put the thing next to the
50:36thing you're already doing, and your
50:37compliance and your adherence is going
50:39to go up, right?
50:40>> [snorts]
50:40>> Um what else we got in here? Ooh,
50:42omega-3s. Okay. These are so well
50:45established in the literature. They
50:47reduce inflammation, they help with
50:49cognition. Something like 2 to 4 g a
50:52day.
50:52>> I didn't know you needed to keep it in
50:53the fridge. I've been keeping it in a
50:54hot cupboard for the longest time.
50:56>> Yeah. I mean
50:57>> Probably spoils.
50:58>> It just yeah, it just helps with with
50:59spoilage. So, you can pop them in the
51:01fridge, and then same kind of thing,
51:03like habit stacking. So, as you're
51:04opening up the fridge, put it in front
51:06of, you know, the thing that the thing
51:08that you would most commonly reach for.
51:09So, you go for fruits in the morning,
51:11you put them right beside your fruits.
51:12>> Okay.
51:12>> Yeah.
51:13Uh what other goodies do we have in
51:14here? Vitamin D, for sure. Uh D3 with a
51:17K2. Uh 4,000 IUs minimum uh per day, I
51:21would say. Most people should be taking
51:23that. They call it a vitamin, it's not
51:24really a vitamin. It's more of like a
51:26prohormone or prehormone. So, this is
51:28really important for sex hormone,
51:30reproductive hormone uh production, uh
51:33again, inflammation, cognition.
51:36>> Every day?
51:36>> Every day. Every day.
51:38>> I went to the doctor, and he said I was
51:39deficient in vitamin D and omega-3. So,
51:42there's
51:42>> know how many Even if you live in a
51:44sunny I can't tell you I've had patients
51:46who live in, you know, Florida, let's
51:49say, where it's you think that you're
51:51getting a lot of sun exposure because
51:52the temperature is
51:54uh inimical to that, and you run their
51:55vitamin D, and
51:57>> It's crazy.
51:58>> Yeah.
51:58>> Crazy.
51:59>> Ooh, I'm so happy you have this one
52:01here, creatine. Uh I know you just had
52:03Dr. Darren Candow on the show. He was
52:05actually on my podcast as well. For
52:07women,
52:08you know, I think creatine used to be
52:10this um
52:12like bro supplement, you know, it's like
52:14these the bodybuilders with the scary,
52:16you know, noises and the, you know,
52:18weird t-shirts and stuff. But the
52:20creatine is really, really important for
52:21women. The way that Dr. Candow uh
52:23described it to me was he said, you
52:25know, lifting weights builds the cake,
52:27and this is like the icing on top of it,
52:29right? So, you're not going to, you
52:31know, enhance performance, you're not
52:32going to build strength if you're just
52:35doing the creatine. You have to be
52:37pairing it with the mechanical signal of
52:39resistance training, but I think every
52:41woman can be taking 5 g, 3 to 5 g of
52:43this every single day.
52:45>> How much are you taking?
52:45>> I take five.
52:46>> Sometimes you take a bit more than five.
52:48>> Sometimes I take a little bit more than
52:50five. So, when you have been, and this
52:53is this is the little perimenopausal
52:55hack because I am in fully in the throes
52:57of it right now,
52:59there are nights where I don't sleep
53:00well.
53:01So, [snorts]
53:02taking a higher dose of creatine that
53:04day will help with your cognition, your
53:07awareness, and your alertness. So,
53:08something like a 10-g dose because it's
53:12a little bit harder to get if my
53:13understanding of it is it's harder to
53:15get across the blood-brain barrier, so
53:17you need a higher dose in order to
53:18facilitate that. But yeah, 10 g.
53:21>> And what impact has it had on you? Have
53:22you noticed an impact?
53:23>> When I haven't slept well, yeah,
53:25definitely if I take it in the morning,
53:27it definitely wakes me up. I would say
53:29that when I am not taking regular like
53:32I'm not taking the 3 to 5 g or, you
53:35know, for some reason I start
53:36forgetting,
53:37um muscles look a little less swole, you
53:39know, they look a little less full.
53:41Um don't have as much energy in the tank
53:43when I'm doing like a really intense
53:46workout.
53:46>> Mhm.
53:47>> There's a performance degradation when I
53:50am when I'm not on it.
53:52And then collagen. I love this one
53:53because it gets so much hate online, so
53:56we're going to go against the grain and
53:58talk about how great collagen is.
54:00A lot of the criticism for collagen
54:01often comes from this idea that, well,
54:05it's terrible. It doesn't have any
54:06leucine or has less than 3% of leucine,
54:08which is an amino acid that
54:10stimulates protein synthesis. And yes,
54:13that's true. It is a terrible driver for
54:16muscle protein, but this that's not like
54:18the whole goal for women is not just
54:20muscle, right? We have other tissues
54:22that go to the gym alongside our muscle
54:24that train, like our tendons, our
54:26ligaments, our joints.
54:28And so collagen is just like muscle is a
54:32very expensive process, so it's very
54:34expensive, you know, I mean, from a
54:36mechanistic point of view to create
54:38collagen. So taking collagen is great
54:41for what I like to call the JTL, your
54:43joints, your tendons, and your
54:44ligaments.
54:45So I will typically take something like
54:4810 to 15 g of this a day. People will
54:51probably come at me. I put this in my
54:53coffee sometimes, which I know the heat,
54:56I get it, but
54:58if I don't, I won't take it.
54:59>> There's so many collagen products out
55:00there at the moment, isn't there?
55:01>> Yeah. Yeah.
55:02>> Collagen drinks, collagen collagen's in
55:04everything.
55:04>> Mhm.
55:05>> Someone's going to figure out how to
55:06like put it in the air or something.
55:07>> Yeah, right. Yeah.
55:08>> Is that all a fad? They're saying it's
55:10good for skin, it's good for nails, it's
55:12good for hair, it's good for everything.
55:13>> It's good for fascia, it's good for I
55:15mean, collagen is the primary compound
55:18in joints, tendons, ligaments, fascia,
55:20skin, hair, and nails.
55:22>> type of collagen?
55:23>> Hydrolyzed. Hydrolyzed type 1, 2, and 3.
55:25Yeah.
55:26>> Okay.
55:26>> Yeah.
55:26>> Fine. What else?
55:28>> Electrolytes.
55:29I take electrolytes not as consistently,
55:32again, in the vein of transparency and
55:34honesty, I typically will take this on a
55:36very heavy cardio day. So, I have
55:40recently taken up tennis. I'm terrible
55:43at it, but being outside tennis, you're
55:45in the heat, you're running left and
55:47right, and you're doing it for hours on
55:48end, you know, you can when you're
55:49sweating a lot, electrolytes are really
55:51great.
55:51>> Okay.
55:52>> Yeah. So, like electrolytes, don't take
55:53them all the time.
55:55And with our last puppy here. Oh,
55:57vitamin C.
55:58Vitamin C I actually like to take with
56:00the um the collagen because it can
56:03enhance its absorption. And then this is
56:05just a general antioxidant that I think,
56:07you know, there's no harm in taking
56:09vitamin C, right? It's water soluble,
56:10you take too much, you pee it out. Um
56:12but good as an antioxidant, good as an
56:14anti-inflammatory,
56:16helps with the absorption um of collagen
56:18as well.
56:18>> What about protein?
56:20How do you think about protein? Do you
56:21do you take protein shakes or anything?
56:23>> I do when I'm traveling. So, I typically
56:26in my day-to-day um
56:29diet, I typically don't. I will if I'm
56:32falling a bit short, but for me, my most
56:35of my protein is coming from whole
56:37foods.
56:38>> What about cardio? Because we have we've
56:39talked a lot about doing resistance
56:41training and the importance of building
56:42muscle.
56:43Um what where does cardiovascular
56:45exercises, running, sprinting, stair
56:47master fit into all of this?
56:48>> It's life. It's everything. Cardio is is
56:51fantastic as well.
56:53Um I think that again, you know, when I
56:55think about my Overwhelmed Ophelia, you
56:57you know, she's online and she has
56:58people that are saying things like, you
57:00should only lift weights and walk. And
57:01then there's other people that are
57:02doing, you know, the chronic cardio and
57:04the people who are kind of overdoing it
57:05that and not doing enough weights. I
57:07sort of think about her as we start this
57:09discussion. So, we want to be thinking
57:11about cardio not as a punishment for
57:13what you ate and not because you're
57:14trying to get skinny, but because we
57:16want to have other
57:18goals around our health span and our
57:21life span. So, living a longer life and
57:23spending more of those years healthy.
57:26>> A lot of women have PCOS, including my
57:28partner.
57:28>> Yeah.
57:29>> Um and I was looking at the the comments
57:31on your one of your interviews you did
57:33and one of the top comments from a woman
57:35was for women with PCOS or insulin
57:37resistance spring training hit
57:39often back backfires because it spikes
57:41[clears throat] cortisol and insulin.
57:43Many of us do better with strength
57:45training plus zone two until hormone
57:46stabilize. I would love to hear more
57:48tailored guidance for PCOS.
57:51>> Yeah. So the first thing I want to
57:52dismantle in that comment is that
57:55cortisol spikes are bad.
57:57>> [snorts]
57:57>> It really context really matters. So
57:58without so I'll just say this way.
58:00Without cortisol you won't wake up in
58:01the morning. You know like we need
58:03cortisol. There's something called the
58:04cortisol awakening response where it
58:06tends to peak, you know, somewhere you
58:08know, right right around the time that
58:10you wake up and then it sort of looks
58:11like a ski slope and it, you know,
58:13gradually
58:14exits the chat, right? So cortisol is a
58:19normal process. A cortisol spike is a
58:22normal process. Just like when you
58:24train, so when she was saying like I
58:26train when I do resistance training, if
58:28she were to be monitoring her hormones,
58:30she would see both a glucose spike and a
58:32cortisol spike when she's training
58:34because though it to to be able to train
58:37with enough intensity and effort, you
58:39need to be you need to get into
58:40something called sympathetic drive. You
58:42need to be in like stress physiology. So
58:44her cortisol spiking when she's training
58:46as well. So I want to really caution
58:49women away from being scared of normal
58:52and predicted, you know,
58:54uh spikes, right? Like glucose spikes,
58:57cortisol spikes. So that that's what I
58:58would say just to start off that
59:00conversation.
59:01Women with P-M-O-S, it used to be known
59:03as PCOS, now it's polyendocrine
59:05metabolic ovarian syndrome.
59:07Her body typically behaves more like
59:12someone
59:14who is diabetic, like a type two
59:15diabetic, where she has
59:19issues with glucose disposal, she has
59:22issues with insulin sensitivity.
59:24So specific recommendations for someone
59:27who has PCOS is absolutely she should be
59:30training cuz every time she's
59:31contracting her muscles, she's actually
59:33helping whether insulin is present is
59:35present or not for her to pull that
59:37glucose into the muscle cell and to be
59:39able to make energy. So, that's really
59:41fantastic.
59:42I also think that whether you have PCOS
59:47or you're, you know, type 2 diabetic, I
59:48think that zone 2 cardio is fantastic
59:51again
59:52for endurance, but you can also benefit
59:55from the very high intensity cardio
59:58that, you know, might be categorized as
1:00:00high intensity interval training or hit
1:00:02or sprint interval training sometimes
1:00:04called sit. This is like sit is
1:00:06basically like 10 to 20 seconds
1:00:09all out ovaries to the wall 100% effort
1:00:14uh and then you recover and then you do
1:00:15that, you know, four five six times if
1:00:19you're feeling, you know, particularly,
1:00:21you [laughter] know, energetic.
1:00:23Uh and that can also that stress, that
1:00:26cortisol spike and all the, you know,
1:00:28the physiological cascade that happens
1:00:29from that
1:00:31is going to make you stronger and
1:00:33[snorts] a better glucose disposal
1:00:35agent, right? Which is what she wants if
1:00:37she has PCOS over the long term.
1:00:40>> Are there any particular exercises that
1:00:42women and people generally tend to stop
1:00:44doing as they age because it's kind of
1:00:48like it becomes harder as you age, but
1:00:49they should definitely not stop doing?
1:00:52>> Oh my gosh.
1:00:53>> Like what are the ones where we all kind
1:00:54of stop doing it, but it's it leads to a
1:00:56downward spiral.
1:00:57>> Sprinting 100%. I think that everybody
1:00:59should be sprinting.
1:01:00>> Why?
1:01:00>> You are going to be increasing something
1:01:02called your VO2 max, which is
1:01:05uh just again nerd speak for how much
1:01:07oxygen can you take into the lungs and
1:01:09distribute to the cells, right? That
1:01:11along with we've all heard the stat
1:01:14muscle declines 1% per year if you're
1:01:16not doing anything, VO2 max is the same.
1:01:18So, you will decline your VO2 max
1:01:20capacity 10% per decade if you're not
1:01:23actively working on it.
1:01:24>> I'll put some graphs on the screen that
1:01:26show that decline over time.
1:01:27>> Yeah, great. I can think of family
1:01:30members, you know, going up the stairs
1:01:33or down the stairs or trying to get
1:01:35groceries and bringing them into the
1:01:37house that are huffed and puffed, right?
1:01:39That they're they've lost their breath
1:01:40from going up a flight or two of stairs.
1:01:42>> think, you know, they say that that's
1:01:43just getting older.
1:01:44>> Absolutely not.
1:01:45It's absolutely not a function of aging.
1:01:47It's just a loss of capacity.
1:01:50There was um
1:01:50>> Can you sprint?
1:01:52>> I sprint all the time. Yeah, but there's
1:01:54So I wanted what I wanted to say was
1:01:55there's a couple of different ways that
1:01:56we can sprint. So you can sprint in a on
1:01:59a track. So I used to be a track
1:02:01sprinter, so that's like my love.
1:02:03But you can also sprint on a cardio
1:02:05machine in the gym. So in the
1:02:07wintertime, so I live on the East Coast
1:02:09where I can't always sprint on the
1:02:11track, so I will take my sprinting
1:02:12indoors
1:02:14and I will do something called the
1:02:15Norwegian 4x4 on a bike.
1:02:18Have you ever heard of a Norwegian 4x4?
1:02:19>> heard of it, but please do explain.
1:02:21>> Yeah, it's a special it's a special kind
1:02:23of torture. I hate it up until the
1:02:26moment I get on the bike and then when
1:02:28I'm doing it, I'm like, okay, I'm going
1:02:29to do this. And then when I'm finished,
1:02:31I'm like, I'm so proud of myself. So a
1:02:32Norwegian 4x4 is basically 4 minutes
1:02:35your your In my case, I do it on the
1:02:37bike, but it can be done on a treadmill
1:02:38or any cardio machine.
1:02:4085%
1:02:43to 95% of your heart rate max. So you
1:02:45need to know what your maximum like the
1:02:47maximum heart rate that you have ever
1:02:48achieved. 85% of that for 4 minutes.
1:02:52It's a long 4 minutes.
1:02:54And then you take a you take a 3-minute
1:02:56break.
1:02:57And then you do that again four times,
1:02:58hence the name four minutes four times.
1:03:02>> [clears throat]
1:03:02>> Lots of really cool studies on looking
1:03:05at
1:03:07VO2 max capacity.
1:03:09There's one that I'm thinking of where
1:03:11they looked at women.
1:03:13The average age of the women were 58. So
1:03:17they were a lot of them were in like
1:03:19postmenopausal, let's say.
1:03:21And they put them on a sprinting
1:03:23protocol.
1:03:24What they found was that in a period of
1:03:278 weeks, they were able to increase
1:03:30their VO2 max by 10% in 2 months.
1:03:34Which is wild when you think about how
1:03:37quickly you can lose it, and you can get
1:03:3910% back in 2 months, which is which is
1:03:41phenomenal. And the other really cool
1:03:43thing about that study was they actually
1:03:45took that cohort. So, that was the
1:03:47we'll call them like the the well-lived
1:03:49or the older cohort, let's say, and they
1:03:51compared it to 18 to 30-year-olds, and
1:03:54they found that the gains that happened
1:03:57in the older cohort were they had
1:04:00mitochondrial efficiency improvements of
1:04:0269%.
1:04:03>> Mhm.
1:04:04>> Whereas [clears throat] the younger
1:04:05cohort, their mitochondrial gains were
1:04:0749%. So, all that to say, a lot of
1:04:10people will frame aging as it's like,
1:04:13"Well, now you're getting wrinkles, now
1:04:15you're getting old, and now you're just
1:04:16past you're over the hill, it's past
1:04:17your prime." These women had maybe the
1:04:19gap was bigger for them, but they had so
1:04:22much more upside to gain, right? Which
1:04:24is so that I mean that makes me so
1:04:26excited because it's never ever ever too
1:04:28late. Like you can like the best time to
1:04:30start was 10 years ago, fine, but the
1:04:31second best time is today. Like you're
1:04:33not behind. You can totally do it now.
1:04:36>> One of the top comments in your recent
1:04:37video as well was one saying jumping or
1:04:39hopping is a good way to strengthen your
1:04:40bones and knees, and you should not stop
1:04:42doing that as we age.
1:04:44>> True.
1:04:45>> Cuz a lot of people start thinking, "Oh,
1:04:46I I can't run anymore because it's not
1:04:48good for my hips and my knees, and I've
1:04:50you know, I've had injuries and stuff
1:04:51like that." So, running is one of those
1:04:52things that people stop doing cuz
1:04:54they're scared of joint issues.
1:04:55>> Yeah, I think the old adage of use it or
1:04:58lose it is really, really key here. Like
1:05:01if you stop doing it, you're going to
1:05:02definitely stop your ability to like
1:05:04you're not going to be able to do it,
1:05:05right? Your body is going to prioritize
1:05:08the things that it does. So, So, you
1:05:10want to be able to jump, you want to be
1:05:12able to sprint, you want to be able to
1:05:13squat,
1:05:15age is is absolutely inconsequential to
1:05:18that. So,
1:05:19in that in that particular comment, if
1:05:21somebody wanted to improve their bone
1:05:23density, yeah, for sure, you can strap
1:05:25on a weighted vest, do some plyometrics,
1:05:27add some weight to your jump. Like,
1:05:29that's going to, you know, increase that
1:05:31strain magnitude and strain rate on the
1:05:33bone, which is going to drive that
1:05:34positive bone reformation. That's
1:05:36awesome. But, yeah, it's if you don't
1:05:38jump, you're going to lose your ability
1:05:40to jump.
1:05:40>> Do you jump?
1:05:41>> I do it all the time. Well, sprinting is
1:05:43jumping, right?
1:05:44>> Do you like is there such a thing as
1:05:45jump training?
1:05:46>> Like plyos? Plyometrics?
1:05:47>> Oh, is that what plyo is?
1:05:48>> 100%.
1:05:49>> do that?
1:05:49>> Yes. Even if it's just isometric holds,
1:05:52let's say.
1:05:53Like, maybe somebody can't jump, but
1:05:55they can stand with their with their
1:05:56heels elevated, so that the Achilles
1:05:59tendon and the calf, like the
1:06:00gastrocnemius, is contracting. Just to
1:06:03give you a little bit of a a visual
1:06:05here, so what I'm talking about. Maybe
1:06:07one of the most famous tendons in the
1:06:08body is the Achilles. It is the
1:06:10extension of the calf muscles here, and
1:06:12then it sort of wraps around the heel
1:06:13and attaches into the um into the uh
1:06:16inferior part of the calcaneus, which is
1:06:18just uh your heel bone. So, maybe you
1:06:20can't quite jump yet, but you can
1:06:23actually this
1:06:24uh mannequin is doing a really good job.
1:06:26They're just coming up on their toes,
1:06:28contracting the gastrocnemius, and this
1:06:30is called an isometric hold. So, that
1:06:32tension
1:06:33in the muscles and in the tendon, we
1:06:35have these little mechanoreceptors that
1:06:37sort of detect stretch. So, they will
1:06:40detect that whether something's being
1:06:42contracted or
1:06:43whether something's stretching, and they
1:06:45will say, "Oh, we need to remodel in
1:06:47order to meet the demand of this this
1:06:49activity." And then you can progress to
1:06:51doing little hops, you can progress to
1:06:52doing jumps, etc.
1:06:54>> Very easy to do. You don't need to You
1:06:56don't need a gym or anything like that.
1:06:58>> Not at all.
1:06:59>> I've heard you say that um deceleration
1:07:00is important for mobility.
1:07:02>> Yeah. Deceleration is the opposite of
1:07:05acceleration. So,
1:07:07we think of acceleration, it's speeding
1:07:09up and getting fast. Deceleration is
1:07:11coming to a stop.
1:07:13So, in order to come to a stop without
1:07:16dumping all of the forces in your
1:07:17joints, again, the tendons and the
1:07:19ligaments need to be able to absorb that
1:07:22kinetic energy.
1:07:23And from a sport perspective, your
1:07:25ability to decelerate, so coming to a
1:07:28complete stop and then changing
1:07:29direction, so change of direction
1:07:31training, is actually more predictive of
1:07:33whether you'll go pro than your vertical
1:07:35jump, your acceleration speed, or if
1:07:37you're doing things like beep tests or
1:07:38whatever. Um it's also really important
1:07:40for us as we age. You might trip on, you
1:07:44know, something on the floor or, you
1:07:46know, the corner of a rug, or you might
1:07:48lose your footing on the stairs. You
1:07:50need to be able to get your foot in
1:07:52front of you and then
1:07:54be able to stop the motion before you
1:07:57fall.
1:07:57>> Are there any Are there exercises that
1:07:59are like really, really simple and
1:08:00underrated that one can do without
1:08:02equipment?
1:08:02>> I have so many to show you. Yes.
1:08:04>> Okay.
1:08:05>> [laughter]
1:08:05>> So, the one that I love, this is almost
1:08:07like a diagnosis, but then it, you know,
1:08:09the diagnosis almost becomes the plan,
1:08:11like the the care plan.
1:08:13Uh something that um I just call the X
1:08:15plank. It's very difficult to do, but it
1:08:18is a test for stability and mobility of
1:08:21the hip. So, we were talking about the Q
1:08:23angle before. This is directly
1:08:25challenging the muscles on the side of
1:08:28the hip and whether or not you can stay
1:08:31stable. So, uh this is a great exercise.
1:08:33Yeah, I can show it to you.
1:08:35So, this is, again, like I was saying,
1:08:36it's the prescrip It's the test, but
1:08:38then it also becomes the care plan. So,
1:08:40um
1:08:41maybe what we'll do So, I'll show it to
1:08:43you and then maybe we'll have you try.
1:08:44>> I'll I'm going to be over here.
1:08:45>> Yeah, okay. [laughter]
1:08:47So, you're basically going to come into
1:08:49a side plank. So, where your wrist and
1:08:52your shoulders are all aligned. Toes are
1:08:55facing forward. Hand comes up and then
1:08:58you're going to lift the arm up and
1:09:00you're going to try and see if you can
1:09:02hold this for 30 seconds. It is not
1:09:05easy, and so this is really testing the
1:09:07stability and the mobility of your hips.
1:09:10It's also testing the integrity of your
1:09:12ability to stay ab-ducted, which is what
1:09:15my leg is doing right now. So, if
1:09:17someone has a timer, hopefully I'm close
1:09:18to 30 seconds, but we'll call it
1:09:21maybe
1:09:23now.
1:09:24>> [laughter]
1:09:25>> Probably about 30 seconds there.
1:09:26>> Yeah.
1:09:27>> Uh so, that's a that's a really great
1:09:28test for anybody to do. And it's also
1:09:30there's core work, there's shoulder
1:09:31work, it's a really whole body workout.
1:09:33>> Okay.
1:09:34Yeah, my my turn.
1:09:35>> Why don't you try? Yeah, see.
1:09:37>> Okay.
1:09:39>> So, on your side, toes stacked on top of
1:09:41each other, wrist is kind of tucked
1:09:43under the shoulder. Yeah, hands waving
1:09:45hello. And now try to lift to your top
1:09:48leg.
1:09:48>> Oh gosh, okay. Let me just
1:09:51call somebody.
1:09:52>> [laughter]
1:09:53>> I need one of my friends.
1:09:55Okay, I'm going to stand on my
1:09:57It my my feet hurt.
1:09:59>> So, in this case, if you're not able to
1:10:01do it, this becomes the thing that you
1:10:03train.
1:10:04>> I mean, the the pressure of putting my
1:10:06foot on my other foot and putting all
1:10:06the weight on this foot here.
1:10:08>> Okay.
1:10:08>> Or maybe I'll put my foot on the mat.
1:10:10>> Yeah, yeah, like maybe you need a little
1:10:11bit of grip. Yeah.
1:10:17>> That's no better.
1:10:18>> [laughter]
1:10:19>> I think it's actually just me being
1:10:20weak. Okay. So, like this?
1:10:22>> Yeah.
1:10:23>> And then lifting this leg up.
1:10:25>> Lifting the leg up, there you go.
1:10:26>> Okay.
1:10:26>> Yeah.
1:10:28>> Okay, I get it.
1:10:29>> Yeah. Yeah. So, now you're just going to
1:10:31work your yourself up to 10 seconds, 15
1:10:33seconds, 20 seconds, and over time
1:10:35you'll just be doing this at the
1:10:36airport.
1:10:37>> Where does this arm go?
1:10:38>> Just Just on top. Yeah, just on top.
1:10:40Yeah.
1:10:41>> I think I've got more of a balancing
1:10:42issue, is it?
1:10:42>> Yeah, it's also it's a really strong
1:10:44balance test, yeah. This is a This is
1:10:46one of those exercises that literally
1:10:48tests almost every system in the body.
1:10:49So, I love it as a diagnostic.
1:10:51>> Okay. Is there like a an entry to this
1:10:53exercise that's a little bit more
1:10:54amateur?
1:10:54>> For For Yeah,
1:10:56well Oh, if there's me you can maybe
1:10:57instead of doing it on both feet, you
1:10:59can maybe do it on your knees. So,
1:11:02um I'll demo that real quick. So, if you
1:11:04want to just come here, so you're
1:11:06stacking the knees on top of each other,
1:11:08and then you can do it this way.
1:11:09>> Okay.
1:11:09>> So, there's still you're still having to
1:11:11recruit the glute medius
1:11:14um here, but it's just less less stress.
1:11:16>> Okay.
1:11:17>> You want to try that? See how that one
1:11:18feels.
1:11:19>> Okay.
1:11:20I got it.
1:11:20>> Yeah, you got it. Okay. Take your
1:11:21>> Is there anything else that you can show
1:11:22me that you think's pertinent to the
1:11:24conversation we just had?
1:11:25>> You know what? Well, yeah, this one
1:11:26actually relates to um mobility a little
1:11:28bit, which we did talk about. So,
1:11:31in cultures where people sit on the
1:11:33floor, they eat on the floor,
1:11:35um
1:11:36you know, they toilet on the floor, they
1:11:38their fall risk is literally almost
1:11:41zero. So, I think as North Americans or
1:11:44Western, we can do more sitting on the
1:11:46floor. So, one of the big tests
1:11:48um I'll you I'll usually won't start on
1:11:50the floor, but I'll have if it's an
1:11:51elderly person, maybe they're sitting on
1:11:52a chair. Can they stand up unassisted,
1:11:55like without using their hands? And this
1:11:57is the hardest part of the test. So,
1:11:59what you'll do is your feet crossed, and
1:12:01we'll do it with both feet to see.
1:12:03Without using your hands, you can use a
1:12:05little bit of momentum if you want. Um
1:12:06but you're going to see if you can get
1:12:08up without using your hands.
1:12:13There you go.
1:12:14>> Ooh, that was
1:12:14>> Well done. Nicely done. All right, let's
1:12:16get back down. Let's try to cross our
1:12:18feet the other way.
1:12:19The wrong way.
1:12:20>> The other way.
1:12:20>> Yeah.
1:12:22>> [laughter]
1:12:23>> Cuz you always typically cross your feet
1:12:24one way, right? So, [clears throat] I
1:12:26don't do this one as well as I do the
1:12:27other one, so I'm working on it as well.
1:12:29So, again, no um hands. You can use a
1:12:31little bit of momentum if you want, and
1:12:33you're going to come all the way up.
1:12:35That one was not as pretty.
1:12:38Yeah. [clears throat]
1:12:39There you go.
1:12:39>> Okay.
1:12:39>> It was really well.
1:12:40>> What is that I do you know what is what
1:12:41what muscles am I using there?
1:12:43>> You're using every you're you are
1:12:45recruiting mobility in your ankles, you
1:12:47are recruiting your quads to be able to
1:12:49extend your knee, your glutes to extend
1:12:51your hip, like it's the whole leg.
1:12:52>> Mhm, great. Thank you so much. We don't
1:12:54>> awesome.
1:12:55>> Any others that you love?
1:12:56>> Oh, goodness.
1:12:57>> can do without equipment at home?
1:12:58>> Push-ups,
1:13:00body weight squats, which I think you
1:13:01should eventually progress to weights,
1:13:03but so many people have terrible
1:13:05technique, so you can actually have a
1:13:07fantastic workout with just your body
1:13:09weight. Um, glute bridges I think are
1:13:12fantastic. So many. You can pick up like
1:13:14a big um
1:13:16bag of cat food or dog food
1:13:18and, you know, do walking lunges down
1:13:21your, you know, wherever.
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1:13:24to this podcast before, you'll know how
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1:15:31One of the I mean, I looked at lots of
1:15:33the comments and a lot of them also
1:15:34talked about the specific issues mothers
1:15:37face after they have a child.
1:15:38>> Mhm.
1:15:39>> Um I saw comments about prolapse and
1:15:41pelvic floors, etc.
1:15:42>> Yeah.
1:15:43>> You've had two children.
1:15:44>> Mhm.
1:15:45>> What are and you speak to many, many
1:15:46mothers.
1:15:47>> Yeah.
1:15:47>> Um what are the specific issues that
1:15:49mothers face as it relates to fitness,
1:15:51their workout regimes, their goals,
1:15:53>> Mhm.
1:15:53>> um resistance training, etc., that I
1:15:56wouldn't be aware of?
1:15:57>> Yeah.
1:15:58>> As someone that's not given birth to a
1:15:59child.
1:16:00>> So, you know, we talked about how the
1:16:03um
1:16:04the hips are different for men and
1:16:05women. The pelvic floor is also very
1:16:07different for men and women as well. So,
1:16:10just from a
1:16:11>> What is the pelvic floor?
1:16:13>> The pelvic floor is like a hammock of
1:16:15muscles that goes from the pubic bone.
1:16:17So, um
1:16:19if we were to think about So, here is
1:16:21the uh female pelvis. We have the pubic
1:16:23bone here.
1:16:24>> Mhm.
1:16:25>> And then it's it's like a sling of
1:16:27muscles that come around and then attach
1:16:29to the coccyx or what's known as the
1:16:31tailbone. And these are called the
1:16:33pubococcygeal. So, pubic, coccyx,
1:16:36pubococcygeal muscles or PC muscles. And
1:16:39they're different than, let's say, your
1:16:40quadriceps or your glutes, because they
1:16:42are literally working all the time.
1:16:45They are working to keep your organs in
1:16:48the pelvis, so that they don't just fall
1:16:50out. And for women, this is another area
1:16:53where we are different, because we have
1:16:55more I mean, first of all, we have more
1:16:57openings, right? So, if you think about
1:16:59the sling of muscles for a woman, you're
1:17:01going to have a hole at the urethra, at
1:17:03the opening of the vulva into the
1:17:05vagina, and then also the anus. So,
1:17:07there's three holes, and so already you
1:17:10have less surface area for that for
1:17:12those muscles to be able to contract and
1:17:14support, right? Versus a male, uh those
1:17:17PC muscles just have to deal with one.
1:17:18So, it's mechanically much simple
1:17:20simpler for a man.
1:17:22And then you layer on hormonal
1:17:24fluctuations over the course of a, you
1:17:26know, woman as she's menstruating, if
1:17:28she becomes pregnant, under the
1:17:30influence of different hormones like
1:17:31relaxin, uh the weight of the baby, you
1:17:34know, constantly pushing down,
1:17:37um
1:17:37and then birth, as I've mentioned
1:17:38before, uh these can
1:17:41significantly alter the strength and the
1:17:43ability for the for the PC muscles to um
1:17:47absorb load appropriately. So, for women
1:17:50who've had babies,
1:17:53first you have to obviously be working
1:17:55with your OBGYN or your midwife or
1:17:57whoever is managing your care plan to be
1:17:59able to clear you for exercise. And once
1:18:02they do, you don't want to necessarily
1:18:06go back to extremely heavy loads with
1:18:09lots of intensity
1:18:10>> right away, because you haven't
1:18:11you haven't necessarily yet completely
1:18:13healed, right? So,
1:18:16>> this is where we get into thinking
1:18:18about, okay, so what are some ways that
1:18:20we can connect with um
1:18:22with the pelvic floor. So, the famous
1:18:24exercise that everybody's probably heard
1:18:26of is Kegels. You probably heard of
1:18:28Kegels. So, those are wonderful if
1:18:30you're someone who has a weak uh pelvic
1:18:32floor,
1:18:34not so much if you have the
1:18:35>> Wouldn't just sit and contract and and
1:18:36you say
1:18:37>> Yeah, it's it's literally like you are
1:18:39for men the way that I've often um sort
1:18:41of queued men is like imagine you're
1:18:43like zipping up a zipper. Like you're
1:18:45just kind of coming up and you're sort
1:18:46of holding it and then you're relaxing.
1:18:48You don't necessarily have to move and
1:18:49jump, but you're literally just sort of
1:18:52connecting as much as you can. It's hard
1:18:54because our uh neuromuscular connection
1:18:57to the pelvic floor sometimes is not
1:18:58really strong, but often just closing
1:19:00your eyes and just think like just
1:19:02coming up, holding, and then coming
1:19:04down. And you can do all you can do
1:19:05these all day long free, you know, no
1:19:08one's going to know that you're doing
1:19:09it. Um so that that if you have a weak
1:19:12pelvic floor, that would be something
1:19:14that you might explore. So pelvic floor
1:19:15physiotherapist would be someone who'd
1:19:17be able to diagnose that and give you
1:19:19a bit more counsel there. But weak
1:19:22pelvic floors, Kegels are great. They
1:19:24can actually if you have if you have a
1:19:25tight pelvic floor where you actually
1:19:26have trouble relaxing, Kegels can
1:19:28actually make things a little bit worse
1:19:29for you.
1:19:30>> Um on your book the Betty Body, the last
1:19:33word on the subtitle is the word sex. A
1:19:36geeky goddess guide to intuitive eating,
1:19:39balanced hormones, and transformative
1:19:42sex.
1:19:42>> Yeah.
1:19:43>> Why did you include transformative sex?
1:19:45>> I included it because I think just like
1:19:49all of the myths that we've been talking
1:19:50about today about bulky and carbs, I
1:19:52think that the other thing that has been
1:19:55really uh taboo for women is women who
1:19:59enjoy their sex life.
1:20:01And so I was hoping in that first book
1:20:04to give women permission to
1:20:08to want to desire it, to figure out if
1:20:10there wasn't if there was low desire or
1:20:12low libido, what maybe some of those
1:20:14causes were, and what are some of the
1:20:16ways that we can we can learn more about
1:20:18ourselves. I'm thinking of this one
1:20:20patient that I had um
1:20:22and she actually was part of the reason
1:20:24why I included it in this first book.
1:20:26She'd come in to my clinic she'd come in
1:20:28for low back pain. It was like the most
1:20:30typical like I'm have you know,
1:20:32mechanical low back pain, right? And so
1:20:34we were giving her adjustments, we were
1:20:37giving her strengthening exercises, we
1:20:39were doing the rehab, all the things.
1:20:40Nothing out of the ordinary. At her
1:20:42reevaluation appointment,
1:20:45>> [snorts]
1:20:45>> she said, I want like, Dr. Stef, I want
1:20:47to I want to talk to you privately. I
1:20:48was like, okay, fine. Let's go into this
1:20:50room, close the door, all the things.
1:20:52And she said, um
1:20:53do you know the real reason why I came
1:20:54in to see you? And I said, yes, it was
1:20:57mechanical low back pain. And she said,
1:20:59no.
1:21:00Uh it's because when I was with my
1:21:03husband, you know, getting on top of him
1:21:06while we were being intimate,
1:21:08was really hurting me. My back was
1:21:10killing me, my pelvis was killing me, my
1:21:12joints felt like they were rubbing on
1:21:14top of each other. I mean, I was lucky
1:21:16enough that this patient trusted me
1:21:18enough and we had enough rapport for her
1:21:20to basically say, yeah, I um I want to
1:21:23ride my husband and I can't. I couldn't
1:21:25before and now I can. And so I think
1:21:28that there is a quiet, um taboo, we'll
1:21:31say, around women not enjoying sex and I
1:21:35want to give women permission to. So
1:21:37whether you have low back pain and that
1:21:38needs to be corrected, if there's a
1:21:40hormonal input to that,
1:21:42>> Okay.
1:21:43Stephanie, what's the most um what's the
1:21:45most important thing we haven't talked
1:21:46about that we should have talked about?
1:21:48>> Oh my goodness.
1:21:49>> Well, we didn't talk about GLP-1s.
1:21:50That's all the new rage at the moment,
1:21:51isn't it?
1:21:52>> The Yeah, GLP-1s are Yeah, they're
1:21:54interesting, for sure. I do think
1:21:58with all medications, and I am including
1:22:01hormone therapy in here as well,
1:22:04um at the risk of getting shot down by
1:22:06some people,
1:22:07is I think that we often marry ourselves
1:22:10to what we feel the benefits might be
1:22:13and we will divorce ourselves from the
1:22:15possible side effects, right? Hormones
1:22:18are going to help with your for sure,
1:22:19your sleep, your mood. Uh if you're
1:22:22experiencing some of the
1:22:22thermoregulatory problems, like the
1:22:24night sweats and the hot flashes and all
1:22:26the things,
1:22:27but it's not going to go to the gym and
1:22:29lift weights with you. It's not going to
1:22:30build a healthy plate. It's not going to
1:22:32set boundaries with your boss, you know,
1:22:34like those things you have to do those
1:22:36things, right? So there's this beautiful
1:22:38opportunity where we see more women
1:22:42taking MHT to or hormone replacement
1:22:45therapy, menopause hormone therapy
1:22:48to blend that with lifestyle medicine.
1:22:51You can't It's not There's no easy
1:22:52button here. You know, you have to also
1:22:54put in the work.
1:22:55>> And lifestyle medicine meeting?
1:22:57>> Training, br- managing your stress,
1:22:59recovering, doing the cardio that we've
1:23:01been talking about.
1:23:02>> On that recovery point you just said,
1:23:03what are the recovery protocols that you
1:23:06think all women should be doing?
1:23:07>> The best one that I can tell you is
1:23:09sleep,
1:23:10which can be a challenge in
1:23:11perimenopause, I understand, but that is
1:23:13where you have things like uh growth
1:23:17hormone and IGF-1 tend to surge, muscles
1:23:19grow when you're sleeping,
1:23:21brain cleans itself out. Sleep is Sleep
1:23:23is the number one thing that everybody
1:23:26should be prioritizing. That's
1:23:27wonderful. That's like sort of tier one.
1:23:29Like if there's like an S tier, sleep is
1:23:31an S tier.
1:23:32Um under that, I would say if you have
1:23:37access to something like a sauna, that
1:23:40might be something that you can think of
1:23:42for recovery, whether that's an infrared
1:23:44sauna or it's a traditional Finnish
1:23:46sauna. I often call it lazy cardio. So
1:23:49if you don't feel like doing a really
1:23:51intense cardio session, get yourself
1:23:52into a sauna if you have access to one.
1:23:55Not necessary, but really really like
1:23:57there's a lot of really cool uh studies
1:23:59that have come out of Finland, which by
1:24:01the way, sauna is the only word in
1:24:03English that we've borrowed from Fin-
1:24:05from Finnish. Just a little little fun
1:24:07little tidbit there, but um electrolytes
1:24:10we've talked about. I think that if you
1:24:11are really pushing uh yourself and
1:24:14you're sweating a lot, helping to
1:24:16recover and replenish those. As we lose
1:24:18estrogen in in midlife, our ability to
1:24:21regulate salt also starts to decline as
1:24:23well.
1:24:24>> So, what is what should we have talked
1:24:25about that we didn't talk about as it
1:24:27relates to the most pressing questions
1:24:29you get asked by the people that consume
1:24:32the content you make?
1:24:33>> The only other thing I would say that we
1:24:35didn't really go on a nerd safari on is
1:24:38the joints, tendons, and ligaments. So,
1:24:39like the connective tissue capacity.
1:24:42We've talked a lot about muscle. I love
1:24:43muscle. I train muscle. Um, muscle's
1:24:46like the popular girl at the party. She
1:24:47gets a lot of attention. You know, if
1:24:49you think about a a superstar like, I
1:24:51don't know, like Beyoncé or something,
1:24:53right? She's beautiful to look at. The
1:24:55pump is great. All of that. But, if you
1:24:56put Beyoncé on a rotting stage or you
1:24:59put her on a stage that can't handle
1:25:01her, she's just going to fall right
1:25:02through it. And then you have no
1:25:03concert, right? So, I think that the
1:25:05forgotten tendons and ligaments and
1:25:07joints, we have to be thinking about
1:25:09those as we age because you you can't
1:25:12squat if you don't have good knees.
1:25:14>> How do I get great ligaments and
1:25:15tendons?
1:25:15>> So, the way that you encourage them to
1:25:18become stronger over time is how you
1:25:21train in the gym. So, there's a couple
1:25:22of different ways that you can bias for
1:25:25more tendon strength and more ligament
1:25:26strength. One of them is when you are
1:25:29lifting, you can bias what's called the
1:25:31eccentric portion of the lift. So,
1:25:35concentric, muscle gets shorter, bones
1:25:37come together. Eccentric is stretch.
1:25:40When you start stretching the tendon,
1:25:41the tendon's like, I'm being stretched.
1:25:43Okay, we have to now create more tensile
1:25:46strength to be able to meet that demand.
1:25:48>> Okay, so stretching.
1:25:49>> So, stretching under load.
1:25:51>> Okay.
1:25:52>> Not just stretching.
1:25:53>> Pilates.
1:25:54>> Not Pilates. No. So, Pilates, again,
1:25:56love Pilates, do it twice a week.
1:25:58>> got a bee in your bonnet about Pilates.
1:26:00You really don't like Pilates.
1:26:01>> what it Do you know what it is? No, no,
1:26:02no. It's not that. It's people confuse
1:26:05muscle endurance. So, in Pilates you
1:26:07often have like very high reps. The
1:26:09muscle burns. Um, it's fantastic for the
1:26:12pelvic floor that we were talking about
1:26:13before.
1:26:14Phenomenal for women's health, for
1:26:16pelvic floor health, that posture.
1:26:18>> But you're saying it Pilates isn't
1:26:20enough to build sufficient muscle mass.
1:26:22>> That's the main point and that's where I
1:26:24think that people are like, "How dare
1:26:25you talk about this? Like I love
1:26:26Pilates. I do Pilates. I'm probably in
1:26:28your Pilates class." However, I also am
1:26:30training four or five times a week. I'm
1:26:32also sprinting one, you know, sometimes
1:26:34two, but mostly one time a week. I'm I'm
1:26:37doing tennis. Like I'm doing all of
1:26:38these other things and Pilates brings me
1:26:40a lot of joy, right? But I feel so I
1:26:43always say I feel so happy after
1:26:45Pilates. I don't know why. It makes me
1:26:46really happy.
1:26:47>> But some people are doing just Pilates,
1:26:48isn't it?
1:26:49>> Yes, so if you are just doing the
1:26:51Pilates, that's where I fear that your
1:26:54like look at me, I'm slim, you know, if
1:26:56you if you're I'm able to fit in this
1:26:58dress now, but then what you're not
1:26:59doing is you're not loading your bones
1:27:01appropriately, you're not building
1:27:03sufficient muscle, your tendons and your
1:27:04ligaments are weak, and you're going to
1:27:06end up with bone disease or a loss of
1:27:09load load capacity when you're older.
1:27:12>> What's the most popular question that
1:27:14women message you with on Instagram?
1:27:16>> Usually it's
1:27:18tell me about your skin care.
1:27:20>> [laughter]
1:27:20>> Okay.
1:27:20>> Tell me tell me about what you do with
1:27:22your hair,
1:27:23um or, you know, what your workout
1:27:24outfit is. All those little questions.
1:27:26But it's how do I gain muscle and lose
1:27:28fat? That's the big one.
1:27:29>> So tell me about your skin care routine
1:27:31then.
1:27:31>> Yeah.
1:27:32>> [laughter]
1:27:33>> Uh it's pretty basic. Uh I learned this
1:27:35from my dermatology friends. So some
1:27:37vitamin C uh in the morning, some uh
1:27:40SPF, um and in the evening uh there's
1:27:44some kind of vitamin A. Uh I actually
1:27:47really like NAD. I use a another company
1:27:50I have has something called urolithin A
1:27:52in it, which is supposed to help get rid
1:27:53of senescent cells in the body.
1:27:55>> Which are like dead cells, right?
1:27:56>> Which are yeah, they're like the zombie
1:27:57cells that um
1:27:59uh they sort of hang around and just
1:28:01create inflammation everywhere.
1:28:02>> You're almost 50?
1:28:04>> I'm almost 50, yeah.
1:28:05>> Feeling good?
1:28:06>> I feel great. I feel like I I inhabit my
1:28:09body now in a way I wish I did in my
1:28:1120s. Like I was so punitive and I was so
1:28:14terrible to myself. Like things I would
1:28:16say to myself and call myself um when I
1:28:19was 20, 30,
1:28:21um
1:28:22I would never say that out loud to
1:28:24anybody else. And so now I I feel really
1:28:27proud of myself. You know, I got into
1:28:29weight training just like a lot of women
1:28:31who are watching. They want to look
1:28:32better, build muscle, lose fat. That's
1:28:33why I got into it as well. But I stayed
1:28:35with it because of um
1:28:38you know, it it provided me a way back
1:28:40home. Like it provided me a like it
1:28:42taught me how to love myself. It taught
1:28:43me how to be patient with myself, right?
1:28:46It taught me how to um forgive myself
1:28:49when I felt like I had failed, right?
1:28:50Like it re-imagines
1:28:53uh your relationship with failure, which
1:28:55I think is like a really big effort for
1:28:57women.
1:29:00>> Dr. Stefani, we have a closing tradition
1:29:01on this podcast where the last guest
1:29:02leaves a question for the next not
1:29:03knowing who they're leaving it for. And
1:29:05the question left for you is
1:29:07>> What's your skin care routine? No, I'm
1:29:08kidding.
1:29:09>> [laughter]
1:29:12>> Do you believe in God?
1:29:14And why or why not?
1:29:16>> Oh, mm. I do believe in God.
1:29:19I believe that there is
1:29:22a force greater than us, greater than we
1:29:25will
1:29:27uh ever be able to explain,
1:29:29um that protects us, that gives us the
1:29:33lessons that we need to learn, and it
1:29:34will continue to present the same
1:29:36lessons to us over and over and over
1:29:37again until we're win you know, until we
1:29:39are willing to
1:29:40surrender to um
1:29:44to learning the lesson.
1:29:45>> When you're on your um when you're on
1:29:47your last day and you look back at your
1:29:48life and you go, "You know what? I did
1:29:49it."
1:29:50>> Mm.
1:29:52>> What would warrant you being able to say
1:29:53that?
1:29:55>> That my family is around. I see my I've
1:29:57met my grandchildren, maybe even my
1:29:59great-grandchildren.
1:30:01That they are all around my bed telling
1:30:03me Oh, you're going to make me cry,
1:30:05Steven. That that they're telling me,
1:30:07um
1:30:09all the ways, all the things that they
1:30:11have learned from me and that they're
1:30:12going to take on to future generations
1:30:15in my in my lineage.
1:30:17>> Why is that so important for you?
1:30:20>> I think all all the reasons why I do
1:30:23what I do, um
1:30:25is it's
1:30:27it's it's for my kids. Like, I want my
1:30:29kids to have
1:30:30a better life. I want to shortcut some
1:30:32of the learnings for them that I had to
1:30:35learn the hard way. And that's not to
1:30:37say I want to deny them of their own
1:30:39learning opportunity, but I want to be
1:30:41able to pass on what I feel is important
1:30:44values that I think make the world a
1:30:46better place. Like, I just want to leave
1:30:47the world better than how I found it.
1:30:50And the way that I want to do that is
1:30:52through my family and the work that I do
1:30:56here.
1:30:58>> Thank you. Thank you for doing all that
1:31:00you do. Um
1:31:01I think it's incredibly important for so
1:31:02many reasons. I mean,
1:31:04there's been I think a three I mean,
1:31:06it's kind of says on the back of your
1:31:07book here, The Betty Body. Through time,
1:31:09people have thought that women were
1:31:10little men.
1:31:10>> Mhm.
1:31:11>> [clears throat]
1:31:11>> Um and that's what you wrote on the back
1:31:13of your book. It says, "Women are not
1:31:14little men, but that's how we treat our
1:31:16bodies."
1:31:17>> Yeah.
1:31:17>> And it's great to have voices like you
1:31:19that are so backed by science, so
1:31:21eloquent, that are out there
1:31:23demystifying what is a incredibly, um
1:31:26complicated world of uh health
1:31:29information and conflicting information.
1:31:31And you know, I know it better than
1:31:33anybody because my audience will often
1:31:34say to me that
1:31:35I relate to all of the personas that you
1:31:38highlighted there, where you've got
1:31:40uh
1:31:41What was it? It was Anxious Which was
1:31:42the one that was
1:31:43This one.
1:31:44>> Exercist Emily.
1:31:46>> No, it's this uh
1:31:48I get a lot of this one.
1:31:49>> Overwhelmed Olivia.
1:31:50>> Overwhelmed Olivia.
1:31:51>> Where do I start?
1:31:52>> Yeah.
1:31:52>> Where do I start cuz I don't want to
1:31:54fail again.
1:31:54>> Yes.
1:31:55>> Yeah.
1:31:55>> So many overwhelmed Olivias. In part
1:31:57because one of the upsides of there
1:31:59being so much information out there now
1:32:01is that people are getting,
1:32:02you know, they're not having to go to
1:32:03some expensive doctor and they can go on
1:32:06an AI, they can go on a podcast,
1:32:07whatever.
1:32:08>> Right. Right.
1:32:09>> But with science evolving over time and
1:32:10with lots of different voices, people
1:32:12are feeling often I think feeling more
1:32:15overwhelmed than ever with what they
1:32:17consider to be conflicting information
1:32:18and I think you do a wonderful job of
1:32:20demystifying that.
1:32:21>> Thank you so much.
1:32:22>> Um because it's nuanced, it's very
1:32:23human, it comes from lived experience
1:32:26and it comes from as you said, you've
1:32:27you've you've sat with tens of thousands
1:32:29of patients through the the your career
1:32:31in practice.
1:32:32And things aren't always so simple.
1:32:34They're not always as simple as
1:32:37they are easy as to sell and I think
1:32:39things that sell are often simple and
1:32:40reductive.
1:32:41>> Yeah.
1:32:41>> But um the truth is often complicated,
1:32:44personal
1:32:45>> Yeah, and it doesn't exist always in a
1:32:46lab. Yeah, I think you can't always
1:32:48replicate it in a lab.
1:32:49>> And one of the things I learned from
1:32:50your work as well is that it changes
1:32:51through time.
1:32:52>> Yeah.
1:32:52>> I eat for me what's true for me now at
1:32:5533 years old as a man, this stage of my
1:32:57life with the hormone complexion I have
1:32:59and the goals that I have, one thing can
1:33:01be true. But maybe when I'm 55, a
1:33:03different set of things are going to be
1:33:04true. And I think that nuance is super
1:33:05super important. If people want more of
1:33:07your work, I know you've got a book
1:33:08coming out the top of the year next year
1:33:10called
1:33:11>> [snorts]
1:33:11>> Nothing to Lose, Build the Dream Body
1:33:13You Want Today, Gain the Strength and
1:33:16Mobility You'll Need Tomorrow. And
1:33:18you've got this current book here called
1:33:20The Betty Body which I'll link below
1:33:21subtitled A Geeky Goddess. You use the
1:33:23word geeky a lot and nerd.
1:33:25A nerd's safari, [laughter] that's
1:33:26interesting.
1:33:27>> Used to be used to be sort of a you
1:33:28know, a terrible word to use. I'm like,
1:33:29no, I'm a total nerd. Yeah, special
1:33:31category of nerd.
1:33:33>> A Geeky Goddess Guide to Intuitive
1:33:35Eating, Balanced Hormones, and
1:33:36Transformative Sex.
1:33:38>> Yeah.
1:33:39>> Where else do people find you if they
1:33:40want to learn more or message you or get
1:33:41in touch or come see you? What What do
1:33:43they Where do they go?
1:33:44>> My podcast, not quite the reach that
1:33:47Doac has,
1:33:49uh but we are I have a podcast called
1:33:51Better with Dr. Stephanie. So I do solo
1:33:53episodes there where I go on my little
1:33:56tangents about tendons and ligaments and
1:33:57all the things and then I also interview
1:34:00what I would qualify as the world's
1:34:03thought leaders in science and
1:34:06health and we try to distill what it
1:34:09means for what it means to have a
1:34:11well-lived life. So, podcasts free
1:34:14probably where you're listening to this
1:34:16YouTube and all the places and then you
1:34:18can head over to my website dr.
1:34:19stephanieestema.com.
1:34:21>> Anything else you wanted to say?
1:34:23>> I would say
1:34:25for the woman listening my overwhelmed
1:34:27Olivia's who are feeling that they don't
1:34:28know where to start or my skinny fat
1:34:30Sophia's who are scared of lifting
1:34:31weights and eating like a bird
1:34:34or my exercises Emily's who are still
1:34:35exercising their demons
1:34:37um
1:34:39you're not behind.
1:34:41You are absolutely enough
1:34:44and don't be so hard on yourself.
1:34:48>> Thank you.
1:34:49>> Thank you.
1:34:50>> YouTube have this new crazy algorithm
1:34:51where they know exactly what video you
1:34:54would like to watch next based on AI and
1:34:56all of your viewing behavior and the
1:34:58algorithm says that this video is the
1:35:01perfect video for you. It's different
1:35:03for everybody looking right now. Check
1:35:04this video out and I bet you you might
1:35:06love it.

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