Hey everyone, It's Jay Sheddy and I'm thrilled to announce my podcast tour. For the first time ever, you can experience on purpose in person. Join me in a city near you for meaningful, insightful conversations with surprise guests. It could be a celebrity, top wellness expert, or a CEO or business leader. We'll dive into experiences designed to experience growth, spark learning, and build real connections. I can't wait to meet you. There are a limited number of VIP experiences for a private Q and a intimate meditation and a meet and greet with photos. Tickets are on sale now. Head to Jysheddy dot me forward slash Tour and get yours today. At what age are we actually all?

Hey everyone, It's Jay Sheddy and I'm thrilled to announce my podcast tour. For the first time ever, you can experience on purpose in person. Join me in a city near you for meaningful, insightful conversations with surprise guests. It could be a celebrity, top wellness expert, or a CEO or business leader. We'll dive into experiences designed to experience growth, spark learning, and build real connections. I can't wait to meet you. There are a limited number of VIP experiences for a private Q and a intimate meditation and a meet and greet with photos. Tickets are on sale now. Head to Jysheddy dot me forward slash Tour and get yours today. At what age are we actually all?

I believe that our perception of aging has to do with what we feel in the future.

I believe that our perception of aging has to do with what we feel in the future.

Is there something that happened in our thirty five to forty five range that our sleep starts to become less consistent? How do we lose that stubborn belyfa.

Is there something that happened in our thirty five to forty five range that our sleep starts to become less consistent? How do we lose that stubborn belyfa.

Weight is not the measure for me, it's body composition. I never say lose weight. I say we're going to recompose your body.

Weight is not the measure for me, it's body composition. I never say lose weight. I say we're going to recompose your body.

Why is it that the high intensity interval training not having the desired result.

Why is it that the high intensity interval training not having the desired result.

Listen, many people die for twenty years. Jay.

Listen, many people die for twenty years. Jay.

What's something you used to believe to be true about health that you don't today. If someone listening right now is between the ages of twenty to thirty, what are those specific healthy habits that we need to invest in the non negotia, That.

What's something you used to believe to be true about health that you don't today. If someone listening right now is between the ages of twenty to thirty, what are those specific healthy habits that we need to invest in the non negotia, That.

Is the perfect time to figure out your life habits. Learn to prioritize your health over those things that are going to tear you down.

Is the perfect time to figure out your life habits. Learn to prioritize your health over those things that are going to tear you down.

If someone said to you, I want to lose weight, what is the best, healthiest quick way I can do it? The number one health and wellness podcast, Jay Sheidy, Jay Sheidy, Hey, everyone, welcome back to On Purpose, the place you come to become the happier, healthier and more healed. I'm so grateful to have your ears and your eyes for the next hour or so. Thank you so much for tuning in. Today's guest is doctor Vonder Wright, an accomplished orthopedic surgeon, author, podcast host, and researcher recognized for her expertise in sports medicine and active aging. Doctor Wright is a motivational speaker and author of the successful book Doctor Right's Guide to Thrive four Steps to Body, Brains and Bliss, which helps readers use practical advice to take action, change their attitude, and measure their achievement for a more fulfilling life. Please welcome to on Purpose, doctor Vonda Wright. Doctor Wright, it is great.

If someone said to you, I want to lose weight, what is the best, healthiest quick way I can do it? The number one health and wellness podcast, Jay Sheidy, Jay Sheidy, Hey, everyone, welcome back to On Purpose, the place you come to become the happier, healthier and more healed. I'm so grateful to have your ears and your eyes for the next hour or so. Thank you so much for tuning in. Today's guest is doctor Vonder Wright, an accomplished orthopedic surgeon, author, podcast host, and researcher recognized for her expertise in sports medicine and active aging. Doctor Wright is a motivational speaker and author of the successful book Doctor Right's Guide to Thrive four Steps to Body, Brains and Bliss, which helps readers use practical advice to take action, change their attitude, and measure their achievement for a more fulfilling life. Please welcome to on Purpose, doctor Vonda Wright. Doctor Wright, it is great.

To have you here, truly my pleasure.

To have you here, truly my pleasure.

So thankful to have you. And there are so many things I want to ask you about I was sharing with you earlier. I really appreciate your clarity. I appreciate your contextual advice to thoughtfulness with which you approve it, your incredible academic background as well. And I want to dive straight into a question that I'm asking almost because I think it's something we all subconsciously believe, and I wanted to ask you, at what age are we actually old?

So thankful to have you. And there are so many things I want to ask you about I was sharing with you earlier. I really appreciate your clarity. I appreciate your contextual advice to thoughtfulness with which you approve it, your incredible academic background as well. And I want to dive straight into a question that I'm asking almost because I think it's something we all subconsciously believe, and I wanted to ask you, at what age are we actually old?

I believe that our perception of aging has to do with what we view of the future. I have never believed the myth that is pervasive in this country that aging is an inevitably climb from vitality of youth to frailty. I've never believed that, And there have been so many examples of people in my own life, and the athletes I've taken care of, and even the regular people I believe we can change the trajectory of our future investing in ourselves today. I think that, and I've seen this. Not only research I say I think this, but research has backed this up. That when we invest in our health as a daily basis, whether it's our mobility or our sleep, or our nutrition or a variety of relationships we have, that we don't have to go down this slippery slope to frailty in which many people in our country die for twenty years jay between sixty and eighty. It's just three doctors visits a week. I believe that we can be healthy, vital, active, joyful, and hopefully die peacefully in our sleep. But that takes intention, That takes purposeful activity every day, because time will take over if we just let physics take over.

I believe that our perception of aging has to do with what we view of the future. I have never believed the myth that is pervasive in this country that aging is an inevitably climb from vitality of youth to frailty. I've never believed that, And there have been so many examples of people in my own life, and the athletes I've taken care of, and even the regular people I believe we can change the trajectory of our future investing in ourselves today. I think that, and I've seen this. Not only research I say I think this, but research has backed this up. That when we invest in our health as a daily basis, whether it's our mobility or our sleep, or our nutrition or a variety of relationships we have, that we don't have to go down this slippery slope to frailty in which many people in our country die for twenty years jay between sixty and eighty. It's just three doctors visits a week. I believe that we can be healthy, vital, active, joyful, and hopefully die peacefully in our sleep. But that takes intention, That takes purposeful activity every day, because time will take over if we just let physics take over.

I really love that perspective that you have, and I've had experience of that. I remember in my early twenties obviously feeling accept personally healthy from a natural standpoint, in my late twenties to early thirties, almost experiencing a dip because of a lack of focus and a lack of attention, and then now in my late thirties feeling the best that I've ever felt. And it's really fascinating to see how even our ideas and language around aging. I think we used to say, oh, well, I don't want to be thirteen, and people still feel that, Oh my gosh, I'm turning thirty. And then people will say, oh my gosh, I'm going to be forty. Now, oh now I'm fifty. And now people we age ourselves by how we talk about age, how we dress, how we think about our age. So I want to ask you, if someone listening right now is between the ages of twenty to thirty, what should their priorities be? What should they be focused on? And we'll focus on other generations next.

I really love that perspective that you have, and I've had experience of that. I remember in my early twenties obviously feeling accept personally healthy from a natural standpoint, in my late twenties to early thirties, almost experiencing a dip because of a lack of focus and a lack of attention, and then now in my late thirties feeling the best that I've ever felt. And it's really fascinating to see how even our ideas and language around aging. I think we used to say, oh, well, I don't want to be thirteen, and people still feel that, Oh my gosh, I'm turning thirty. And then people will say, oh my gosh, I'm going to be forty. Now, oh now I'm fifty. And now people we age ourselves by how we talk about age, how we dress, how we think about our age. So I want to ask you, if someone listening right now is between the ages of twenty to thirty, what should their priorities be? What should they be focused on? And we'll focus on other generations next.

Absolutely, if you're in your twenties going into your thirties, you know, think about that time of life. There's a lot of uncertainty in that time. Right, you're just finishing your education, you may or may not have the job of your dream, you may be living with your parents. But that is the perfect time when there are probably still other people taking care of you in some way to figure out your life habits. Right, that is not the time to skate along on your youthful zest or your youthful biology, but learn to sleep learn to prioritize your health over, for instance, those things that are going to tear you down. I mean, listen, we're all young, we all want to go out, we all want to burn the midnight oil. But now is the time to respect yourself enough to make the decisions to say, Okay, five days a week, I'm going to focus on my career. I'm going to focus on getting ahead. I am going to take care of my body. And because I'm young, I can play around a few days. But if we do that seven days a week, we end up a decade later with no habits, probably this beer belly we never wanted, and you're getting teased with our friends. So I think it's time now, as we're enjoying our youth, to develop habits that will last a lifetime.

Absolutely, if you're in your twenties going into your thirties, you know, think about that time of life. There's a lot of uncertainty in that time. Right, you're just finishing your education, you may or may not have the job of your dream, you may be living with your parents. But that is the perfect time when there are probably still other people taking care of you in some way to figure out your life habits. Right, that is not the time to skate along on your youthful zest or your youthful biology, but learn to sleep learn to prioritize your health over, for instance, those things that are going to tear you down. I mean, listen, we're all young, we all want to go out, we all want to burn the midnight oil. But now is the time to respect yourself enough to make the decisions to say, Okay, five days a week, I'm going to focus on my career. I'm going to focus on getting ahead. I am going to take care of my body. And because I'm young, I can play around a few days. But if we do that seven days a week, we end up a decade later with no habits, probably this beer belly we never wanted, and you're getting teased with our friends. So I think it's time now, as we're enjoying our youth, to develop habits that will last a lifetime.

How much harder is it in our thirties and then in our forties to shift to those healthy habits than if we started earlier.

How much harder is it in our thirties and then in our forties to shift to those healthy habits than if we started earlier.

I think if we start earlier, it's just our lifestyle, it's how we live, right. It often, and I tell people of this at any age that as we're layering on our health habits, it may seem like a lot at first, but if it's just how we live, then it's no extra stress. Right. For instance, if you're used to mobility almost every day, if you're used to making food choices that do not involved a lot of fried foods, or you understand that you can't be drunk every night and still be healthy, then it is no effort to live that way versus, oh my gosh, I've got to do these five or six things. Does that make sense?

I think if we start earlier, it's just our lifestyle, it's how we live, right. It often, and I tell people of this at any age that as we're layering on our health habits, it may seem like a lot at first, but if it's just how we live, then it's no extra stress. Right. For instance, if you're used to mobility almost every day, if you're used to making food choices that do not involved a lot of fried foods, or you understand that you can't be drunk every night and still be healthy, then it is no effort to live that way versus, oh my gosh, I've got to do these five or six things. Does that make sense?

Yeah? But biologically, how much harder is it to like, say, lose that beat.

Yeah? But biologically, how much harder is it to like, say, lose that beat.

The good news is is that recently a study was released that showed our first big hit of biologic aging is about forty. Now that doesn't mean that mean that means at a cellular level, the repair mechanisms become less efficient. It means that our pluripotent stem cells, which we have not only from our bone marrow but in every cell, are actually less young. That being said, lifestyle can rejuvenate those and we've done our own we've done that's part of my research having done those studies. But so when I say at forty it's the first big hit, our actual intracellular biology becomes less efficient. We are able to clear the toxins of metabolism less efficiently. We're able to reduce the proteins that our cells make in normal living from our DNA less effectively. So I don't want to give thirty year olds a pass. I call the the time between thirty five and forty five the critical decade, just to get everything established, to get in the best shape of your life, so that you're actually starting midlife. Because when you look at life expectancy, midlife is forty, right, and so we tend to think, oh, when I get old, well, forty is midlife. If we arrive there having taken care of the habits, it is significantly easier. Now it's easier to start at forty than it is at sixty five. I don't want to be discouraging to people if you've missed the boat on twenty thirties, but that's what I mean by biologically, there's a big hit about forty four.

The good news is is that recently a study was released that showed our first big hit of biologic aging is about forty. Now that doesn't mean that mean that means at a cellular level, the repair mechanisms become less efficient. It means that our pluripotent stem cells, which we have not only from our bone marrow but in every cell, are actually less young. That being said, lifestyle can rejuvenate those and we've done our own we've done that's part of my research having done those studies. But so when I say at forty it's the first big hit, our actual intracellular biology becomes less efficient. We are able to clear the toxins of metabolism less efficiently. We're able to reduce the proteins that our cells make in normal living from our DNA less effectively. So I don't want to give thirty year olds a pass. I call the the time between thirty five and forty five the critical decade, just to get everything established, to get in the best shape of your life, so that you're actually starting midlife. Because when you look at life expectancy, midlife is forty, right, and so we tend to think, oh, when I get old, well, forty is midlife. If we arrive there having taken care of the habits, it is significantly easier. Now it's easier to start at forty than it is at sixty five. I don't want to be discouraging to people if you've missed the boat on twenty thirties, but that's what I mean by biologically, there's a big hit about forty four.

So I'm thirty seven right now, I'm seventy years away from the first of that. From that first hit, yeah, what would be the top priorities for someone between that thirty five to forty five? What are those specific healthy habits that we need to invest in that are non negotiables with.

So I'm thirty seven right now, I'm seventy years away from the first of that. From that first hit, yeah, what would be the top priorities for someone between that thirty five to forty five? What are those specific healthy habits that we need to invest in that are non negotiables with.

The experience of age and working this long, your top priority is to figure out how to sleep through the night. Because secondarily, if I tell you to go build muscle mass and to work on your VO two max, which we can talk about all those things, if you're exhausted, if you are not aware of your circadian rhythm and when you should be going to sleep and when you're waking up, you will not have the energy or the brain power to do the secondary things, which number two is mobility. I'm an orthopedic surgeon. It's top of mind for me where everybody's talking about it. Now we are to building muscle mass, but what people forget about is this is prime time in both men and women's lives to build your bone. We top out at bone density around thirty So what does that mean. Well, we need the thickest, strongest bones because we literally do live off that for the rest of our lives. Now we can get into this, but you can build bone back, but you need the best bones, and that's what I would focus on, muscle and bone. And then finally, everybody needs to not treat their bodies like a garbage can. We are not a trash disposal. Everything can't go in. This is a temple, This is a meticulously designed machine. And just like we would take care of the machines of our cars by what we put in it, many people don't think of their bodies in the same way.

The experience of age and working this long, your top priority is to figure out how to sleep through the night. Because secondarily, if I tell you to go build muscle mass and to work on your VO two max, which we can talk about all those things, if you're exhausted, if you are not aware of your circadian rhythm and when you should be going to sleep and when you're waking up, you will not have the energy or the brain power to do the secondary things, which number two is mobility. I'm an orthopedic surgeon. It's top of mind for me where everybody's talking about it. Now we are to building muscle mass, but what people forget about is this is prime time in both men and women's lives to build your bone. We top out at bone density around thirty So what does that mean. Well, we need the thickest, strongest bones because we literally do live off that for the rest of our lives. Now we can get into this, but you can build bone back, but you need the best bones, and that's what I would focus on, muscle and bone. And then finally, everybody needs to not treat their bodies like a garbage can. We are not a trash disposal. Everything can't go in. This is a temple, This is a meticulously designed machine. And just like we would take care of the machines of our cars by what we put in it, many people don't think of their bodies in the same way.

Yeah, so well said, and so simply put, I deeply appreciate how practical and thoughtful they are. Let's dive into each one of them. Is there something that happens in our thirty five to forty five and onward range that our sleep starts to become less consistent?

Yeah, so well said, and so simply put, I deeply appreciate how practical and thoughtful they are. Let's dive into each one of them. Is there something that happens in our thirty five to forty five and onward range that our sleep starts to become less consistent?

Well, particularly for women, forty to forty five becomes a critical time that they might not even be aware of. Because what we know, and you've probably heard of this before, I've heard it on your podcast, women are born with the amount of eggs that we're ever going to have at birth. It's a miracle, right, and we slowly use those such that at age forty we only have one percent left. Well, it's our eggs that make our estrogen. So as our total number of eggs decline, so does our estrogen. And that's about the time when women go from this normal cyclic pattern of hormones up and down to haywire. And that's when we don't build muscle as well. We don't build bone as well, but our sleep becomes disturbed because our circadian rhythm is off, and so it is not uncommon for women in their forties. This is such a common time. We're all waking up at three point thirty seven in the morning, not only because our sugar is dipping and our bodies are waking us up to save our lives, but because of the hormonal fluctuations. So sleep becomes really difficult. But think about in our early forties, because many women have chosen to put off child bearing, they may have just come off of the time when their children are up all night, and now they're plagued by not being able to sleep. So becomes a real big problem for men. Men don't realize it, but men can start losing testosterone in their early forties too. And the caveat to that is your testosterone may still be in the normal range two fifty to over one thousand, but most people don't. Most men don't check their testosterone when they're twenty or thirty, so you still may be in the normal range. But your normal I'm making a random person ut here. Your normal maybe eight hundred and fifty and now you're four to fifty, So for your body, it's a dramatic change and that affects sleep cycles and everything. So that's that's why sleep in our forties becomes more difficult.

Well, particularly for women, forty to forty five becomes a critical time that they might not even be aware of. Because what we know, and you've probably heard of this before, I've heard it on your podcast, women are born with the amount of eggs that we're ever going to have at birth. It's a miracle, right, and we slowly use those such that at age forty we only have one percent left. Well, it's our eggs that make our estrogen. So as our total number of eggs decline, so does our estrogen. And that's about the time when women go from this normal cyclic pattern of hormones up and down to haywire. And that's when we don't build muscle as well. We don't build bone as well, but our sleep becomes disturbed because our circadian rhythm is off, and so it is not uncommon for women in their forties. This is such a common time. We're all waking up at three point thirty seven in the morning, not only because our sugar is dipping and our bodies are waking us up to save our lives, but because of the hormonal fluctuations. So sleep becomes really difficult. But think about in our early forties, because many women have chosen to put off child bearing, they may have just come off of the time when their children are up all night, and now they're plagued by not being able to sleep. So becomes a real big problem for men. Men don't realize it, but men can start losing testosterone in their early forties too. And the caveat to that is your testosterone may still be in the normal range two fifty to over one thousand, but most people don't. Most men don't check their testosterone when they're twenty or thirty, so you still may be in the normal range. But your normal I'm making a random person ut here. Your normal maybe eight hundred and fifty and now you're four to fifty, So for your body, it's a dramatic change and that affects sleep cycles and everything. So that's that's why sleep in our forties becomes more difficult.

That is fascinating. I don't think I've ever heard both those explanations for it in that way. So what do we do about it? Because I know so many people, so many friends that are going through exactly what you're saying. Their sleep is started to decline, they wake up more often in the middle of the night, they find it harder to go back to sleep. What changes do they need to make? Because if sleep is the pillar of everything that we're about to talk about, I think it's really important that we help people figure that out.

That is fascinating. I don't think I've ever heard both those explanations for it in that way. So what do we do about it? Because I know so many people, so many friends that are going through exactly what you're saying. Their sleep is started to decline, they wake up more often in the middle of the night, they find it harder to go back to sleep. What changes do they need to make? Because if sleep is the pillar of everything that we're about to talk about, I think it's really important that we help people figure that out.

I totally agree with you because there was a time in my life when I didn't sleep in graduate school and then I had a baby, and then I was in residency, and it frightens me how much sleep I lost. Because we know now it's so critical for longevity in biology. But the things I'm about to say to you are not rocket science, and yet I find there heard for people to get in a habit of doing science shows us we must go to bed and wa up at the same time to set our daily clock. You know, during the night we build up a protein called adenazine. We wake up and it's at our highest we try to see the sun unless it's the dead of winter, and to start our day. But if we have uneven sleep schedules, then that clock is off. So protecting your go to bedtime and protecting your waking up time. So for instance, I live on the East Coast, we're on the West Coast. I have stayed on East Coast time, and.

I totally agree with you because there was a time in my life when I didn't sleep in graduate school and then I had a baby, and then I was in residency, and it frightens me how much sleep I lost. Because we know now it's so critical for longevity in biology. But the things I'm about to say to you are not rocket science, and yet I find there heard for people to get in a habit of doing science shows us we must go to bed and wa up at the same time to set our daily clock. You know, during the night we build up a protein called adenazine. We wake up and it's at our highest we try to see the sun unless it's the dead of winter, and to start our day. But if we have uneven sleep schedules, then that clock is off. So protecting your go to bedtime and protecting your waking up time. So for instance, I live on the East Coast, we're on the West Coast. I have stayed on East Coast time, and.

That happens to me when I come there.

That happens to me when I come there.

You will do that, yes, and then you're not exhausted or jet lagged. It's a little weird if you have to do business or go out. But if I'm having a party at my house, I'm like, see yourselves out, guys, you have fun. I'm going to bed. It's nine thirty, so for our house it's nine thirty to five. Like clockwork number one, number two. I am not a holder to intermitt and fasting. But what I am a holder to is time restricted, meaning I'm going to eat as early as possible so that by nine point thirty everything is out of my digestionis system. I am spending no energy and that helps us sleep better. Number three, I always say, don't throw rocks at me. But in midlife, especially for midlife women, alcohol is a total sleep destructor. Because when we're young, we think, oh, of course it makes me sleep better. What it does is it makes us pass out. But if you're tracking your sleep, you'll see that you're not entering into the really deep sleep levels. And this is being talked about a lot lately, except I don't see people adjusting to it. I mean when I find that when I work with my longevity patients, they're willing to do almost anything except give up the glass or two or four of wine at dinner because it's so cultural, it's so almost like a ritual, and people come to believe that they need that to relax, when in fact it inhibits their sleep. So timing of sleep. We talked about not eating three hours, We've talked about alcohol, and then you know something, I do something that's very helpful as I take my magnesium, which is a supplement that I think most people need, especially for bones, at night. I also suggest that women, if they're taking progesterone, take it at night, and then all the other lifestyle things blue glasses, turn off your phones, which I find hard to do personally, but those are all legitimate ways to help regulate. And then as things as silly as if you find you're waking up at three point thirty seven every morning like clockwork. You know what the clock is going to say. That may be your blood sugar. And I know it's my blood sugar because I often wear a continuous glucose monitor. So if you eat a little bit of protein right before bed, just a titch, not a meal, not enough to disrupt this other advice I've given you, that will make your sugar not dip so low, and your liver will not and your body will not wake you up, because your body wakes you up. I know because I wear a CGM. When I wake up that way, my blood sugar is fifty or forty and my body's just trying to save my life.

You will do that, yes, and then you're not exhausted or jet lagged. It's a little weird if you have to do business or go out. But if I'm having a party at my house, I'm like, see yourselves out, guys, you have fun. I'm going to bed. It's nine thirty, so for our house it's nine thirty to five. Like clockwork number one, number two. I am not a holder to intermitt and fasting. But what I am a holder to is time restricted, meaning I'm going to eat as early as possible so that by nine point thirty everything is out of my digestionis system. I am spending no energy and that helps us sleep better. Number three, I always say, don't throw rocks at me. But in midlife, especially for midlife women, alcohol is a total sleep destructor. Because when we're young, we think, oh, of course it makes me sleep better. What it does is it makes us pass out. But if you're tracking your sleep, you'll see that you're not entering into the really deep sleep levels. And this is being talked about a lot lately, except I don't see people adjusting to it. I mean when I find that when I work with my longevity patients, they're willing to do almost anything except give up the glass or two or four of wine at dinner because it's so cultural, it's so almost like a ritual, and people come to believe that they need that to relax, when in fact it inhibits their sleep. So timing of sleep. We talked about not eating three hours, We've talked about alcohol, and then you know something, I do something that's very helpful as I take my magnesium, which is a supplement that I think most people need, especially for bones, at night. I also suggest that women, if they're taking progesterone, take it at night, and then all the other lifestyle things blue glasses, turn off your phones, which I find hard to do personally, but those are all legitimate ways to help regulate. And then as things as silly as if you find you're waking up at three point thirty seven every morning like clockwork. You know what the clock is going to say. That may be your blood sugar. And I know it's my blood sugar because I often wear a continuous glucose monitor. So if you eat a little bit of protein right before bed, just a titch, not a meal, not enough to disrupt this other advice I've given you, that will make your sugar not dip so low, and your liver will not and your body will not wake you up, because your body wakes you up. I know because I wear a CGM. When I wake up that way, my blood sugar is fifty or forty and my body's just trying to save my life.

And what do you want it to be when you wake up?

And what do you want it to be when you wake up?

Well, a fasting blood glucose should be eighty five or lower. That is the level that we should all strive for, not one hundred, not one hundred and ten, which many people walk around within midlife. Eighty five.

Well, a fasting blood glucose should be eighty five or lower. That is the level that we should all strive for, not one hundred, not one hundred and ten, which many people walk around within midlife. Eighty five.

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I couldn't be more excited to share something truly special with all you tea lovers out there, And even if you don't love tea, if you love refreshing, rejuvenating, refueling sodas that are good for you, listen to this RADI and I poured our hearts into creating Juny sparkling tea with adaptogens for you because we believe in nurturing your body and with every sip you'll experience calmness of mind, a refreshing vitality, and a burst of brightness to your day. Juni is infused with adaptogens that are amazing natural substances that act like superheroes for your body to help you adapt to stress and find balance in your busy life. Our super five blend of these powerful ingredients include green Tea, ushwagandha acirolla cherry and Lion's made mushroom and these may help boost your metabolism, give you a natural kick of caffeine, combat stress, pack your body with antioxidants, and stimulate brain function even better. Juni has zero sugar and only five calories per can. We believe in nurturing and energizing your body while enjoying a truly delicious and refreshing drink. So visit Drinkjuni dot com today to elevate your wellness journey and use code on Purpose to receive fifteen percent off your first order. That's drink Jauni dot com, and make sure you use the code on Purpose. When we're talking about people struggling with falling asleep and waking up at the same time, you're a mother, I am. You've we were talking about your wonderful daughter earlier and other children. And when you look at that and you look at that time in your life when you were staying up and taking care of your kids and having erratic wake up and sleep times, how do you get that back? Can you get that back? Or is that just a period that you write off and accept that I.

Lost that sleep? You know, I don't believe there's any research that shows that I can restock eleven years of not sleeping. But my obligation to myself now is to start today. We can reverse the hands of time by the lifestyle we do today. I can become biologically younger, but I don't honestly think that I can get back eleven years of sleep. But if we continue in those habits, we just perpetuate the badness, right.

Lost that sleep? You know, I don't believe there's any research that shows that I can restock eleven years of not sleeping. But my obligation to myself now is to start today. We can reverse the hands of time by the lifestyle we do today. I can become biologically younger, but I don't honestly think that I can get back eleven years of sleep. But if we continue in those habits, we just perpetuate the badness, right.

What can we do during those years for the women that listening, the parents that are listening, what can you do during those years where that piece of advice is going to be impossible to follow naturally? What can they do to cushion that impact well?

What can we do during those years for the women that listening, the parents that are listening, what can you do during those years where that piece of advice is going to be impossible to follow naturally? What can they do to cushion that impact well?

And this is so pertinent. I live through it. I have daughters who are having children. Now. Simple things like children can be scheduled. They will learn to go to bed at a certain time and wake up at a certain time. Not newborn infants, but once they get big enough about three months, six months, depending how big they are, they can learn as schedule. So let's schedule them. They might wake up in the middle of the night, it always happens, but if there's no schedule, children feel a little insecure and will wake up more. So that's number one. Number two, give yourself the grace. I want to talk to all young parents. Give yourself the grace that when your child goes down for a nap. Young children less than three years old usually have two naps to day. Give yourself the grace that the minute they go to sleep, you don't have to go clean the house or get on email, and lay down and sleep too. Just collect sleep right, and then all the other habits. You know, if you may feel like you need a glass of wine to relax, that's just going to disrupt your sleep more. So, those are simple things. I think the biggest thing that I just said, as young parents, please give yourselves the grace. It's an imperfect time in your life. You can't be in control of everything, and your child is not going to break. Children are so resilient. So as an old mother, I'm saying that to the young mothers, there's no perfect way. The young parents, there's no perfect way, but have the grace to take the rest, lead the dishes in the sink. Do not think that everything has to be perfect in that really chaotic time in your life.

And this is so pertinent. I live through it. I have daughters who are having children. Now. Simple things like children can be scheduled. They will learn to go to bed at a certain time and wake up at a certain time. Not newborn infants, but once they get big enough about three months, six months, depending how big they are, they can learn as schedule. So let's schedule them. They might wake up in the middle of the night, it always happens, but if there's no schedule, children feel a little insecure and will wake up more. So that's number one. Number two, give yourself the grace. I want to talk to all young parents. Give yourself the grace that when your child goes down for a nap. Young children less than three years old usually have two naps to day. Give yourself the grace that the minute they go to sleep, you don't have to go clean the house or get on email, and lay down and sleep too. Just collect sleep right, and then all the other habits. You know, if you may feel like you need a glass of wine to relax, that's just going to disrupt your sleep more. So, those are simple things. I think the biggest thing that I just said, as young parents, please give yourselves the grace. It's an imperfect time in your life. You can't be in control of everything, and your child is not going to break. Children are so resilient. So as an old mother, I'm saying that to the young mothers, there's no perfect way. The young parents, there's no perfect way, but have the grace to take the rest, lead the dishes in the sink. Do not think that everything has to be perfect in that really chaotic time in your life.

Yeah. I think one of the things that is really challenging people right now is our coltis are levels are so high. We think of or we've trained ourselves to believe that certain things help us rest and decompress, but as you're saying with alcohol, they don't really. And I think the SAME's true for watching something. And I used to always feel like, Okay, well I can stay up because I want to watch my favorite show, But actually that decompression that I get from watching a show versus if I change that for sleep, the sleep would have been far more relaxing and rejuvenating. So say, I finish all my daily chores and everything that I have to do at ten pm. If I had the choice to get into bed at ten and fall asleep or watch a show for an hour and a half or an hour or whatever it is, it'll be better for me to go to sleep. But we've trained ourselves to believe, no, the drink or the show will make me feel better. How do we kind of deal with that emotional feeling that makes us say, well, the show and the glass of wine is better versus like, no, this rest is actually going to do more work than any of that good.

Yeah. I think one of the things that is really challenging people right now is our coltis are levels are so high. We think of or we've trained ourselves to believe that certain things help us rest and decompress, but as you're saying with alcohol, they don't really. And I think the SAME's true for watching something. And I used to always feel like, Okay, well I can stay up because I want to watch my favorite show, But actually that decompression that I get from watching a show versus if I change that for sleep, the sleep would have been far more relaxing and rejuvenating. So say, I finish all my daily chores and everything that I have to do at ten pm. If I had the choice to get into bed at ten and fall asleep or watch a show for an hour and a half or an hour or whatever it is, it'll be better for me to go to sleep. But we've trained ourselves to believe, no, the drink or the show will make me feel better. How do we kind of deal with that emotional feeling that makes us say, well, the show and the glass of wine is better versus like, no, this rest is actually going to do more work than any of that good.

I think rituals is, which is what you're talking about. You have a ritual of relaxing with wine, a ritual of watching a show. I think rituals in life are actually helpful. The bedtime ritual cannot be stimulating, right. It doesn't mean that you can't watch twenty minutes of something that's relaxing, but please do not overstimulate your brain with some murder mystery or some you know, I don't even know the shows where people shoot each other. Right, that's not going to relax your nervous system, right, we want so the ritual of slowing down, maybe some rom com or something non stressful, or some something with beautiful music. It's okay to have a ritual of drinking something, but I find hot tea or something soothing. The ritual then will help you train your body to go to sleep. But the ritual can't be stimulating, is self defeating. Yeah, and I'm sorry. Because of streaming, the show will be there tomorrow. It's not like it's the only time you'll have it available. Yeah, it's not like it used to be.

I think rituals is, which is what you're talking about. You have a ritual of relaxing with wine, a ritual of watching a show. I think rituals in life are actually helpful. The bedtime ritual cannot be stimulating, right. It doesn't mean that you can't watch twenty minutes of something that's relaxing, but please do not overstimulate your brain with some murder mystery or some you know, I don't even know the shows where people shoot each other. Right, that's not going to relax your nervous system, right, we want so the ritual of slowing down, maybe some rom com or something non stressful, or some something with beautiful music. It's okay to have a ritual of drinking something, but I find hot tea or something soothing. The ritual then will help you train your body to go to sleep. But the ritual can't be stimulating, is self defeating. Yeah, and I'm sorry. Because of streaming, the show will be there tomorrow. It's not like it's the only time you'll have it available. Yeah, it's not like it used to be.

Absolutely And what's alcohol actually doing? Why is it disrupting our sleep? Why is it that we can't get deep sleep with alcohol? What's actually going on? You know?

Absolutely And what's alcohol actually doing? Why is it disrupting our sleep? Why is it that we can't get deep sleep with alcohol? What's actually going on? You know?

And I'm not a sleep expert, but I think it changes the way we enter into rem sleep. It changes the depth of us being able to descend into the deeper and at a molecular level. I don't know. But what I do know from having reading enough and watching my own I don't want to say brands out loud, but watching my own device, I can see that. And I don't drink anymore actually, but I used to see how I just would never end into up in deeper sleep.

And I'm not a sleep expert, but I think it changes the way we enter into rem sleep. It changes the depth of us being able to descend into the deeper and at a molecular level. I don't know. But what I do know from having reading enough and watching my own I don't want to say brands out loud, but watching my own device, I can see that. And I don't drink anymore actually, but I used to see how I just would never end into up in deeper sleep.

Yeah, I know, definitely. I think it's really fascinating to hear that. What's the we're talking about this powerful decade of thirty five forty five, what's happening to our bones and muscles? Yes, during that time, if we do nothing, well.

Yeah, I know, definitely. I think it's really fascinating to hear that. What's the we're talking about this powerful decade of thirty five forty five, what's happening to our bones and muscles? Yes, during that time, if we do nothing, well.

If we sit around and do nothing, then most of us in this country live in relative energy excess. Right. It's not that we're in DT relative energy deficiency, which is its own set of problems, but excess. So are with excess and sedentary living, our body has to get rid of the glucose we consume. So in our bodies, whether we're eating protein or fat or carbohydrates, it's all used for fuel. And when we overfuel, it's going to accumulate, so we're going to gain weight as fat. And I want to distinguish that for all of us, that weight is not the measure for me. It's body composition, because it's I once was invited to fashion weight and I was a fish out of water. But one of the things I observed is that there were very very thin women who if I put them in a body composition machine probably had very very low muscle mass, so it's very possible to look thin but be mostly fat, which is metabolically unfavorable. So imagine what happens if we're actually visualizing that at a post tissue and you know, as we age, there is a syndrome called sarcobesity, which means we have too much out of post tissue and too little muscle. So if we're in relative energy excess, we're going to accumulate that unhealthy metabolic tissue and not make enough muscle. I'm going to tell you, I mean, I'm a surgeon, right. Our bodies with energy excess, they're like scrambling. The closets full, the cupboards are full. Where are we going to put this fat? I find it in the shoulder joint, which is not supposed to have that much fat. I find it infiltrating muscle as I'm operating, because our body is just trying to stick it places because there's just too much of it. That's what happens, especially because many many jobs now are sedentary jobs. They're brain jobs, they're not laborish jobs. We're actually getting up and using our bodies, which frankly, is what we're designed for. We are designed to move, so it's kind of against nature to sit around all day, but that's what happens.

If we sit around and do nothing, then most of us in this country live in relative energy excess. Right. It's not that we're in DT relative energy deficiency, which is its own set of problems, but excess. So are with excess and sedentary living, our body has to get rid of the glucose we consume. So in our bodies, whether we're eating protein or fat or carbohydrates, it's all used for fuel. And when we overfuel, it's going to accumulate, so we're going to gain weight as fat. And I want to distinguish that for all of us, that weight is not the measure for me. It's body composition, because it's I once was invited to fashion weight and I was a fish out of water. But one of the things I observed is that there were very very thin women who if I put them in a body composition machine probably had very very low muscle mass, so it's very possible to look thin but be mostly fat, which is metabolically unfavorable. So imagine what happens if we're actually visualizing that at a post tissue and you know, as we age, there is a syndrome called sarcobesity, which means we have too much out of post tissue and too little muscle. So if we're in relative energy excess, we're going to accumulate that unhealthy metabolic tissue and not make enough muscle. I'm going to tell you, I mean, I'm a surgeon, right. Our bodies with energy excess, they're like scrambling. The closets full, the cupboards are full. Where are we going to put this fat? I find it in the shoulder joint, which is not supposed to have that much fat. I find it infiltrating muscle as I'm operating, because our body is just trying to stick it places because there's just too much of it. That's what happens, especially because many many jobs now are sedentary jobs. They're brain jobs, they're not laborish jobs. We're actually getting up and using our bodies, which frankly, is what we're designed for. We are designed to move, so it's kind of against nature to sit around all day, but that's what happens.

Yeah, and that's so scary to hear. Yeah, because, as you said, the older we get, the heart it will be to lose.

Yeah, and that's so scary to hear. Yeah, because, as you said, the older we get, the heart it will be to lose.

But here's the good news. Yeah, you can totally reverse that. But I hate the reason I pointed out weight is because the words we use are I'm going to lose weight. I never say that. I say we're going to recompose your body. We are going to build muscle, and in doing so, we will replace muscle with fat. Muscle weighs more than fat for per volume, and so your weight may not change, but your composition will be vastly different and therefore your metabolism.

But here's the good news. Yeah, you can totally reverse that. But I hate the reason I pointed out weight is because the words we use are I'm going to lose weight. I never say that. I say we're going to recompose your body. We are going to build muscle, and in doing so, we will replace muscle with fat. Muscle weighs more than fat for per volume, and so your weight may not change, but your composition will be vastly different and therefore your metabolism.

Yeah. I've been working on that consistently, probably just for the last six months. Yes, and I saw drastic shifts in my skeletal muscle mass. My weight practically stayed the same exactly, but my body composition is what was changing.

Yeah. I've been working on that consistently, probably just for the last six months. Yes, and I saw drastic shifts in my skeletal muscle mass. My weight practically stayed the same exactly, but my body composition is what was changing.

And doesn't it feel and look different.

And doesn't it feel and look different.

It feels and looks different completely. But it was fascinating to me, and it was exactly what you were saying. It was weight training, eating more protein in my diet, cutting out sugars, and it was simple changes, but it was incredible to see how it looked different on paper. It felt different, it looked different in real life, but my weight was exactly the.

It feels and looks different completely. But it was fascinating to me, and it was exactly what you were saying. It was weight training, eating more protein in my diet, cutting out sugars, and it was simple changes, but it was incredible to see how it looked different on paper. It felt different, it looked different in real life, but my weight was exactly the.

Same, exactly right, and it doesn't take that long.

Same, exactly right, and it doesn't take that long.

What would you say if someone says, I want to change my body composition? If someone said to you, I want to lose weight in their words, in your words, change the body composition. I want to lose weight. What is the best, healthiest, quickest way I can do it?

What would you say if someone says, I want to change my body composition? If someone said to you, I want to lose weight in their words, in your words, change the body composition. I want to lose weight. What is the best, healthiest, quickest way I can do it?

I work mainly with midlife people forty to sixty five, and in midlife people, here's the secret, sauce. We are going to lift heavy. We're going to stop doing the youthful twenty reps fifteen reps of a weight we are going to do for women, my recipe is four reps, four sets. For men, it can be eight reps four sets. But what does that mean? Of the four compound lifts? A push pull with the upper body, so bench press, pull ups or some pull right, that's the upper body compound motions, meaning in simple words, that we use multiple muscles across multiple joints for the leg. I gets squats and deadlifts four reps four sets at least twice a week, better four if we can fit it in, but I'll take two if we can't do four, and then we augment those with supportive lifts. So for a bench press for reps four sets heavy weights, the supplemental lifts are biceps, triceps, led your cosmetic muscles that we see consistently doing that number one. Number two, you have to feed that muscle built with protein, right it's all that everybody's talking about it right now. It's the truth. Great research has shown that even and I don't suggest this, but even a higher protein diet alone will help your body build muscle mass even without lifting. I don't suggest it, but that's what the data show. Here. Here is something that is the recomposer. So you're lifting, you're feeding, and you're sprinting and sprinting I know, right, Sprinting does not mean you're running down a track like you sain Bolt. Sprinting is a heart rate function. So I like people to do their cardio really in three ways, but it's layered on number one. Eighty percent of the time we're spending in low heart rate based training. This is based on endurance athlete data from an ego, San Martino, who has a lab in my building. That's why I use this method, but low heart rate. Eighty percent of the time. Twice a week we sprint, which means we're getting our heart rate up as fast as it can go. Now, I happen to do mine on a treadmill and I'm running as fast as I can without falling off the back. But you could do it on a rower, you could do it on an elliptical, you could do it on one of those alpine machines, or on the road running up these hills here. It doesn't matter. But you are leaving nothing in the tank. That is different than high intensity interval training when you're going at seventy five to eighty five, and that's when a lot of people get hurt and have to come to the orthopedic surgeon because they do that five days a week. What I'm asking you to do is do strategic stress as high heart rate as your heart or your cardiologists will let you go twice a week. It is that stimulus coupled with heavy lifting, coupled with feeding that's going to recompose your body. Well. I've seen it time and time and again.

I work mainly with midlife people forty to sixty five, and in midlife people, here's the secret, sauce. We are going to lift heavy. We're going to stop doing the youthful twenty reps fifteen reps of a weight we are going to do for women, my recipe is four reps, four sets. For men, it can be eight reps four sets. But what does that mean? Of the four compound lifts? A push pull with the upper body, so bench press, pull ups or some pull right, that's the upper body compound motions, meaning in simple words, that we use multiple muscles across multiple joints for the leg. I gets squats and deadlifts four reps four sets at least twice a week, better four if we can fit it in, but I'll take two if we can't do four, and then we augment those with supportive lifts. So for a bench press for reps four sets heavy weights, the supplemental lifts are biceps, triceps, led your cosmetic muscles that we see consistently doing that number one. Number two, you have to feed that muscle built with protein, right it's all that everybody's talking about it right now. It's the truth. Great research has shown that even and I don't suggest this, but even a higher protein diet alone will help your body build muscle mass even without lifting. I don't suggest it, but that's what the data show. Here. Here is something that is the recomposer. So you're lifting, you're feeding, and you're sprinting and sprinting I know, right, Sprinting does not mean you're running down a track like you sain Bolt. Sprinting is a heart rate function. So I like people to do their cardio really in three ways, but it's layered on number one. Eighty percent of the time we're spending in low heart rate based training. This is based on endurance athlete data from an ego, San Martino, who has a lab in my building. That's why I use this method, but low heart rate. Eighty percent of the time. Twice a week we sprint, which means we're getting our heart rate up as fast as it can go. Now, I happen to do mine on a treadmill and I'm running as fast as I can without falling off the back. But you could do it on a rower, you could do it on an elliptical, you could do it on one of those alpine machines, or on the road running up these hills here. It doesn't matter. But you are leaving nothing in the tank. That is different than high intensity interval training when you're going at seventy five to eighty five, and that's when a lot of people get hurt and have to come to the orthopedic surgeon because they do that five days a week. What I'm asking you to do is do strategic stress as high heart rate as your heart or your cardiologists will let you go twice a week. It is that stimulus coupled with heavy lifting, coupled with feeding that's going to recompose your body. Well. I've seen it time and time and again.

Why is it that the high intensity interval training is not having the desired result.

Why is it that the high intensity interval training is not having the desired result.

It is too intense to truly be restorative, to truly that the base training to truly which is about sixty sixty five of your maximum heart rate, to truly be restorative, to truly allow your mitochondria, which are the energy of organelles in your body, to become efficient to use all the food substrates. But it is not stressful enough to really stimulate your body, especially for women in midlife who have lost their estrogen by and large, or for men whose testosteroni is You need that kind of stimulus for your body to think, oh my god, I really need to lay on some muscle and change my body composition and listen. I used to do high intensity interval training every day because I get bored and I'm like, I'm just gonna sprint this out. But it wasn't at the top of my heart rate. It was just below it. This is what happens. You do that five days a week, you develop muscle imbalances, you get hurt, You come to your orthopedic surgeon. They say rest, which I actually don't believe in I believe in active recovery for three weeks. Well, your brain gets angry at you because it's used to the daily dopamine hit and it's just a miserable way to cycle in and out of injury. So this eighty twenty method is not only backed up by great scientists, but I've seen it in me. I've seen it in the people I take care of it. It is the key to recomposition. So we've got the eighty percent low heart rate, we've got the twenty percent sprinting. When you've got that down and it's your lifestyle, then what I would love for people to do is work on their VO two max.

It is too intense to truly be restorative, to truly that the base training to truly which is about sixty sixty five of your maximum heart rate, to truly be restorative, to truly allow your mitochondria, which are the energy of organelles in your body, to become efficient to use all the food substrates. But it is not stressful enough to really stimulate your body, especially for women in midlife who have lost their estrogen by and large, or for men whose testosteroni is You need that kind of stimulus for your body to think, oh my god, I really need to lay on some muscle and change my body composition and listen. I used to do high intensity interval training every day because I get bored and I'm like, I'm just gonna sprint this out. But it wasn't at the top of my heart rate. It was just below it. This is what happens. You do that five days a week, you develop muscle imbalances, you get hurt, You come to your orthopedic surgeon. They say rest, which I actually don't believe in I believe in active recovery for three weeks. Well, your brain gets angry at you because it's used to the daily dopamine hit and it's just a miserable way to cycle in and out of injury. So this eighty twenty method is not only backed up by great scientists, but I've seen it in me. I've seen it in the people I take care of it. It is the key to recomposition. So we've got the eighty percent low heart rate, we've got the twenty percent sprinting. When you've got that down and it's your lifestyle, then what I would love for people to do is work on their VO two max.

Told me about that max is.

Told me about that max is.

The absolute measure of your fitness. It's oxygen. How your oxygen is diffusing from your blood to your lungs, and your heart's using it right. VO two max unaided, unsupplemented will decline ten percent per decade as we age. We just get less efficient. Yes, our stroke volume, which is how much blood your heart pumps out x releases per pump, the diffusion across your lungs. It all declines with age unless you work on it. But why is that important? You're like, oh, God, my votwo max. Why is that important? Here's why it's important. There is a line called the fragility line, the frailty line, after which you can no longer take care of yourself, which none of us it's hard to fathom now in midlife or in use, but many seventy eighty ninety year olds get to it and what it means with the voto max less than eighteen for the man, less than sixteen for the woman, which is the frailtea line, you can't take care of yourself. You're gonna have to move out of this house, or move in with your children, or God forbid, move to a nursing home. Because if you can't get up from a chair, you can't take care of yourself. So here's how it goes. I usually give people my example just so the numbers mean something. So when I was fifty, I did the last time I did my VO two max, and it hurts, so people don't like to do it very often. But my votwo max is forty five. If I did nothing by the time I was sixty, using round numbers, it would be forty at seventy, it would be thirty five at eighty it would be thirty ninety twenty five. At no point in my life will I cross the frailtea line. So we got to work on that because you can increase your VO two max. So you never reached that frailty. So how do you do it? It's a different kind of working out. So sprinting, you sprint for thirty seconds and then you completely recover four times.

The absolute measure of your fitness. It's oxygen. How your oxygen is diffusing from your blood to your lungs, and your heart's using it right. VO two max unaided, unsupplemented will decline ten percent per decade as we age. We just get less efficient. Yes, our stroke volume, which is how much blood your heart pumps out x releases per pump, the diffusion across your lungs. It all declines with age unless you work on it. But why is that important? You're like, oh, God, my votwo max. Why is that important? Here's why it's important. There is a line called the fragility line, the frailty line, after which you can no longer take care of yourself, which none of us it's hard to fathom now in midlife or in use, but many seventy eighty ninety year olds get to it and what it means with the voto max less than eighteen for the man, less than sixteen for the woman, which is the frailtea line, you can't take care of yourself. You're gonna have to move out of this house, or move in with your children, or God forbid, move to a nursing home. Because if you can't get up from a chair, you can't take care of yourself. So here's how it goes. I usually give people my example just so the numbers mean something. So when I was fifty, I did the last time I did my VO two max, and it hurts, so people don't like to do it very often. But my votwo max is forty five. If I did nothing by the time I was sixty, using round numbers, it would be forty at seventy, it would be thirty five at eighty it would be thirty ninety twenty five. At no point in my life will I cross the frailtea line. So we got to work on that because you can increase your VO two max. So you never reached that frailty. So how do you do it? It's a different kind of working out. So sprinting, you sprint for thirty seconds and then you completely recover four times.

Right in between.

Right in between.

Way you just you just get off the treadmill and you rest, you recover, your heart rate comes back down. Takes me a couple minutes, two or three minutes. For VO two max training, it's four minutes as hard as you can go, so it's slower than your sprint, but it's still full out for four minutes, and then you only recover for four minutes and then you do it again, so twice three times. So it's very stressful, but that's what will build your VO two max. So it seems like a lot to say it all at once, but once you layer it on, you do VO two max once a week. J Yeah, I just do it on Mondays.

Way you just you just get off the treadmill and you rest, you recover, your heart rate comes back down. Takes me a couple minutes, two or three minutes. For VO two max training, it's four minutes as hard as you can go, so it's slower than your sprint, but it's still full out for four minutes, and then you only recover for four minutes and then you do it again, so twice three times. So it's very stressful, but that's what will build your VO two max. So it seems like a lot to say it all at once, but once you layer it on, you do VO two max once a week. J Yeah, I just do it on Mondays.

How did we evolve to need that kind of training because it seems so specific and mathematical and.

How did we evolve to need that kind of training because it seems so specific and mathematical and.

Well it's specific and mathematical because some brilliant peace has figured out that this is how you do it. But I think that historically, when we had to hunt our food, not being able to get up out of a chair is a bad thing for hunter gatherers, right, and so I think we would just get it in our lifestyle. We would be walking all day to forage. We would be stalking something and then we're sprinting to go catch it, right. I think it's the way we lived, Yeah, and we're don't live that way, So now we have to have this formula.

Well it's specific and mathematical because some brilliant peace has figured out that this is how you do it. But I think that historically, when we had to hunt our food, not being able to get up out of a chair is a bad thing for hunter gatherers, right, and so I think we would just get it in our lifestyle. We would be walking all day to forage. We would be stalking something and then we're sprinting to go catch it, right. I think it's the way we lived, Yeah, and we're don't live that way, So now we have to have this formula.

That's interesting. Yeah, No, that's what I was trying to place. I was like, that's so fascinating that this foreman is formanutes off and when you hear about these things, you go go, how did humans get there? That's kind of where my mind goes.

That's interesting. Yeah, No, that's what I was trying to place. I was like, that's so fascinating that this foreman is formanutes off and when you hear about these things, you go go, how did humans get there? That's kind of where my mind goes.

Yeah, but it's the way a lioness hunts. Yeah, if we do an analogy to a hunter, lioness will stalk their prey for a very long time and then they rush.

Yeah, but it's the way a lioness hunts. Yeah, if we do an analogy to a hunter, lioness will stalk their prey for a very long time and then they rush.

Yeah. Yeah, well I never thought about that, but it makes a lot of sense and not running after our food but.

Yeah. Yeah, well I never thought about that, but it makes a lot of sense and not running after our food but.

Not most days.

Not most days.

Yeah, for the people that are going to be mad if I don't ask this question, Okay, how do we lose that stubborn belly fat?

Yeah, for the people that are going to be mad if I don't ask this question, Okay, how do we lose that stubborn belly fat?

Number one, Let's give ourselves some grace that this is the way the human body is. Any person who's had a child is going to be transformed, and that is that is just the way it is, right, don't crucify yourself. That being said, if we're living in a time of excess energy all the time, the way that I've described for you the high intensity interval, let's clarify that the sprint intervals plus the weight lifting is what's going to transform your body. And you may never get rid of that extra little inch, but you'll get rid of most of it. You'll get rid of the back fat, you'll get rid of the heavy hips people don't like, and you will decrease. Visceral fat, the fat that is inside smothering your organs, will decrease. And that's what we really want. Right.

Number one, Let's give ourselves some grace that this is the way the human body is. Any person who's had a child is going to be transformed, and that is that is just the way it is, right, don't crucify yourself. That being said, if we're living in a time of excess energy all the time, the way that I've described for you the high intensity interval, let's clarify that the sprint intervals plus the weight lifting is what's going to transform your body. And you may never get rid of that extra little inch, but you'll get rid of most of it. You'll get rid of the back fat, you'll get rid of the heavy hips people don't like, and you will decrease. Visceral fat, the fat that is inside smothering your organs, will decrease. And that's what we really want. Right.

What's the difference between the good fat and the bad fat around our belly? Because I feel like we don't know the difference.

What's the difference between the good fat and the bad fat around our belly? Because I feel like we don't know the difference.

The peripheral fat is that which you can pinch, whether it's on your hips or in your belly, around your belly button, that's not the fat that's going to really kill you. That's the annoying fat. That fat does make a protein called leptin, which is bad for your metabolism, It is bad for your bones. But it is the visceral fat, the fat that you can only see on a body composition or an MRI. That literally, we've got this apron in our body. Under our skin. Under there's a layer called fasci. It's white like you would see on a steak. It's an apron of fat over our organs. It's a protective well that gets thicker and then fat is deposited around our organs. And that fat, the visceral fat, is metabolically different than the preferle that you can pinch, and it's that visceral fat that is what causes chronic inflammation that leads to disease. So yes, cosmetically we want get to get rid of the peripheral fat, but metabolically we got to control the deep visceral fat.

The peripheral fat is that which you can pinch, whether it's on your hips or in your belly, around your belly button, that's not the fat that's going to really kill you. That's the annoying fat. That fat does make a protein called leptin, which is bad for your metabolism, It is bad for your bones. But it is the visceral fat, the fat that you can only see on a body composition or an MRI. That literally, we've got this apron in our body. Under our skin. Under there's a layer called fasci. It's white like you would see on a steak. It's an apron of fat over our organs. It's a protective well that gets thicker and then fat is deposited around our organs. And that fat, the visceral fat, is metabolically different than the preferle that you can pinch, and it's that visceral fat that is what causes chronic inflammation that leads to disease. So yes, cosmetically we want get to get rid of the peripheral fat, but metabolically we got to control the deep visceral fat.

You've worked with so many athletes, and I just want to I want to kind of go in front a tangent before we come back. But I wonder with the athletes you've worked with and to your earlier comments around models and being at fashion Week, I was going to ask you which sport do you find the actually healthiest people in versus just fittest, or what is the difference in How.

You've worked with so many athletes, and I just want to I want to kind of go in front a tangent before we come back. But I wonder with the athletes you've worked with and to your earlier comments around models and being at fashion Week, I was going to ask you which sport do you find the actually healthiest people in versus just fittest, or what is the difference in How.

Do you see something about that? Yeah, I'll give you three examples, and I'll tell you why. I think soccer players have the best cardiovascular machine because on average, a high level soccer player will run six to ten miles on the pitch over the course of the ninety minutes at different speeds. Right, maybe they're jogging up the pitch and then they're sprinting, right, So they're getting it all in. And usually they're muscular people, but they look more like runners than people who lift weights, even though I know they do right. So that's one group. The other group that I've had the privilege of taking care of that I think get it all in are rugby players. They're running up their pitch, they're sprinting, but they have to be full of muscle because if you've seen both male and female rugby players, they are physically lifting each other up as they have. No one's seen rugby, they're not going to know what I'm talking about, but you know, Yeah, so they lift each other up to catch the ball in the air. That takes tremendous strength, not to mention rucking, and I mean just the engagement they do.

Do you see something about that? Yeah, I'll give you three examples, and I'll tell you why. I think soccer players have the best cardiovascular machine because on average, a high level soccer player will run six to ten miles on the pitch over the course of the ninety minutes at different speeds. Right, maybe they're jogging up the pitch and then they're sprinting, right, So they're getting it all in. And usually they're muscular people, but they look more like runners than people who lift weights, even though I know they do right. So that's one group. The other group that I've had the privilege of taking care of that I think get it all in are rugby players. They're running up their pitch, they're sprinting, but they have to be full of muscle because if you've seen both male and female rugby players, they are physically lifting each other up as they have. No one's seen rugby, they're not going to know what I'm talking about, but you know, Yeah, so they lift each other up to catch the ball in the air. That takes tremendous strength, not to mention rucking, and I mean just the engagement they do.

Yeah, I played rugby growing up at BIT.

Yeah, I played rugby growing up at BIT.

I love rugby so much. They're just pent ultimate the other group of athletes, but I think are tremendous both in cardiovascular and muscle. Believe it or not, I've taken through care of three professional ballet companies. The Pittsburgh, the Atlanta, the Orlando Ballet Dancers are some of the best athletes I've ever taken care of, and they do it such grace. You would never know how hard it is. But it's aerobic and it's muscular.

I love rugby so much. They're just pent ultimate the other group of athletes, but I think are tremendous both in cardiovascular and muscle. Believe it or not, I've taken through care of three professional ballet companies. The Pittsburgh, the Atlanta, the Orlando Ballet Dancers are some of the best athletes I've ever taken care of, and they do it such grace. You would never know how hard it is. But it's aerobic and it's muscular.

What are the sports where you see the least healthy, least fit, Well.

What are the sports where you see the least healthy, least fit, Well.

You know, I think at an elite level, all athletes are healthy because do not be fooled by the field athletes, the shot putters, the discus, the javelin. You may think that they're not fit because they're carrying extra body fat, but they are tremendous specimens right, so body morphology can't predict it. Gosh, I'll get in a lot of trouble for this. I was once twice the head football doctor for Division I schools at Pittsburgh and Georgia State, and linemen are not always the most healthy people. They're strong, carrying a lot of extra weight, and that bears out because, on average is the sad statistics. On average a professional football linemen, offensive or defensive, they die of metabolic syndrome in their fifties and sixties. They turn out not to be that healthy, and so I feel like as a sports medicine community, we need to do better for them. But to answer your question, maybe it's.