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July 8, 2019

Wave goodbye to type 2 diabetes with Dr Nicki Steinberger

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The current medical practice around type 2 diabetes is to use insulin and blood sugar lowering medicines. It isn't working. Dr Nicki Steinberger treats her patients holistically and in her book, Wave Goodbye to Type 2 Diabetes, she shares those methods with you.

Allan: 03:00 Dr. Nicki, welcome to 40+ Fitness.

Dr. Nicki: 03:03 Thank you so much Allan. A pleasure being here with you.

Allan: 03:06 I really enjoyed reading your book. It's called Wave Goodbye to Type 2 Diabetes. And one of the reasons that this book was so compelling to me is that up until a few years ago, it was pretty much unheard of for anyone to reverse type two diabetes. It was sort of a, Oh, you've got this disease and it's eventually going to rob you of your feet and your kidneys and your life. You're going to balloon up because we're putting you on insulin. And yes, you're just eventually going to die from this. And more and more people are using healthy lifestyle to reverse and basically cure themselves from type two diabetes.

Dr. Nicki: 03:45 Absolutely. And what you described is the number one myth about the condition that we've been brainwashed to accept and live in fear around. And it just does not have to be so

Allan: 04:01 And the worst of it. I know you had taught at the statistics in the book and I was just like, you know, because you'll see it everywhere. You walk around and it's like, okay, back in the 80s, when I was in high school, maybe you had, you know, one or two kids that you would call, you know, overweight. And the overweight, you know, they stuck out because there were just a few of them. And I want my good friends, Barry was on the, on the football team. Most of us, most of the bigger guys were on the football team and um, you know, he's already dead. He was a truck driver and he's already gone. And I don't know that it was type two diabetes that took him, but you know, it was really kind of rare to have someone who had diabetes or know someone had diabetes or was obese. And there's some general relations to how that's happening in the body. What's going on, why are so many of us getting sick with this disease?

Dr. Nicki: 04:51 Well, it's a testament to the level of the infiltration of processed foods. Number one, you know that is available that we're consuming, you know, by bucketfuls and you know, you can throw in there also technology. We're sitting more, we're on our computers and our devices, so if you pair together no processed foods, tens of thousands of more chemicals, you know, than we had in the 80s and a sedentary life style, then you know, we're going to create an environment that hosts a condition such as type two diabetes.

Allan: 05:38 Now one of the things that you had in the book, because you know right now when we talk about type two diabetes as you go, you know you're on a spectrum. You call it a continuum effectively and based on kind of my reading of it, the way you approach this is, okay, you're on one end, you're really, really sick. On the other end you have this concept call optimal health. There's a middle ground. Can you kind of talk about that continuum and how that applies to, you know, as you start looking at your health, kind of working your way towards the, the right end of it, I guess for lack of a better word, but the alt and the optimal health end of that spectrum.

Dr. Nicki: 06:13 Yeah. So chaos of symptoms is basically where we're sick. We don't feel good. We might have different diagnoses, we've got symptoms are energy levels plummeted when we start moving from that place. And just a side note that I find in my experience in research and working with folks, most of us start moving when we either hit bottom or we get super inspired from something. You know, we heard, I try to help people not have to hit bottom, but you know, we all have different bottoms. So that chaos, so symptom you could, you know, think of as, as a bottoming out.

But a lot of people are living in that state. And then as we move through the spectrum and we start to incorporate these holistic lifestyle practices, we start to feel better. Our symptoms subside, vanish. We can reverse diagnoses. And you know, like I say in the book, a lot of people will stop there and it's, it's a beautiful place. It's, it's perfectly fine to stop there and say, Hey, I feel pretty good. My diagnoses is reversed or it's in a place where I can live with it and sort of maintain from that place. There's another level, you know, that I call optimal health. And that is where body, mind, spirit, we're really taking our life, our health, our day to day, living to an exceptional level. And you know, that's really defined by each person. I could give, you know, examples of what I've found in working with folks. But it, it really is for you to define for yourself.

Allan: 08:02 Yeah. You know, a lot of clients will come to me. They want to lose 30 pounds or you know, the one on, you know, be able to start doing some things that they couldn't do before. Like I have one client and he just signed up for this, a kind of a rugged trail run. It says six mile things. So shout out to Rich on that one but, Yeah. You know, so they have a, a kind of a goal and then they get to that goal. Oh, and they're perfectly happy there. They're perfectly happy to say, okay, I reached my goal. Now I just want to maintain this. I don't necessarily want to be, you know, a super, you know, superstar trail runner. I don't want to go out all the way up to ultras. I don't want to. And, and I think that's just true. Cool. Uh, as long as you don't kind of regress. And I think a lot of people will go and do the exact opposite. They'll lose the 10 pounds they want to lose and then they go right back to eating the processed foods. So, you know, I liked the idea that you can kind of ratchet up and down this to find your spot, but just understanding that there is something beyond just that. Okay, 10 pounds you wanted to lose.

Dr. Nicki: 09:03 Absolutely. And the thing is, a lot of people don't know that what's available. You know, they don't know the level of wellness. And I'm not talking about, you know, running marathons per se or an intense level of fitness. I mean, that could be in there if that's your thing. And I'm really talking about a holistic body, mind, spirit being in joy, loving life, waking up, you know, happy to hit the day. Just a real full bodied way of living.

Allan: 09:33 Cause you know, the aches and pains aren't there, the symptoms aren't there. You're, you know, pulse rate doesn't just shoot up when you're trying to walk up some steps or your, you know, basically, you know, when you go into the doctor that you know, your blood pressure is going to come out the way you want it to. Your resting heart rates going to be what it wants. And when you look at your labs, are competent and comfortable because the doctor says, you know, you're, you're, you're in good range. You're a good place to be.

Dr. Nicki: 09:57 That's right. Absolutely.

Allan: 09:59 Now in the book you go through and, uh, before we freak, freak out, there are 16 of these holistic lifestyle practices and you know, as I was gonna say 16. Wow. But you're very clear in the book. It's like this isn't a, okay, you've got to do these 16 things and you've always got to do them. This is a get something in and, and make it, make it stick. If it works for you, keep it. If not, then don't, but you're, you're literally kind of just building on a foundation of, you know, get one or two of these done. Right. And then the others will kind of fall in place for you.

Dr. Nicki: 10:31 Absolutely. You know, success is cumulative, it builds over time and it's not, you know, written two and 10 you have to do all of these practices. An interesting thing, however I've found for myself and a lot of people is that after a while you go, wow, you know, I'm doing like 10 to 12 practices without a whole lot of effort, without like three extra hours a day. It's now integrated into my life. It's integrated into my daily. So some of these are five, 10 minutes a piece. So it's, it's very doable. However you do it.

Allan: 11:13 Yeah. And I like yours. Okay. One of them I'll talk about and we can kind of talk about how you've, I guess for lack of a better word, stack these, and I call it kind of like habit stacking, but in your style, but it's, you have a morning ritual and so that's, that's number eight on your, your practices to have this morning ritual in which you're doing the things like you said, mind body, spirit that are kind of helping you along the way and you're getting this done right after you wake up, which I think is brilliant because it puts you in such a good place for the day to know that you started off in the right direction. It's sort of like that general, there's a general, it says, you know, he's kind of giving recommendations to folks. He says make your bed first thing in the morning and if nothing else started your day out exactly the way you want it to. And I liked that and I liked your, your morning ritual where you kind of go through the ritual and talk about some of the other practices that now just fold into that. I guess for, I mean if I'm looking at it probably doesn't take you more than an hour of each morning, but you're able to get these things in.

Dr. Nicki: 12:16 Yeah. You know, an hour might sound like a lot to a lot of people who don't have an hour in the morning and we're all in such different places. I am fortunate to have that time and especially if I wake up earlier, I find that on the days that I don't do my morning practice, just, you know, not quite as as whole feeling as satisfied as those days where I do now, I don't beat myself up cause that's just how some days go. Sometime my practice as with most people it evolves, it changes. You don't have to keep the same one for 10 years. One of the first things I do is hydrate. So after waking up, you know, after breaking that fast of sleeping and we tend to get a little inflammatory at night, you know, while we're lying there and maybe heating up.

Dr. Nicki: 13:15 So I like to, you know, hydrate and flush my system of the toxins with a glass or two of room temperature filtered water. I'll add lemon or apple cider vinegar and you know, just that practice, I mean, it's maybe 10 minutes and it's so, so powerful on so many levels and the commitment to ourselves that we make. When we do a morning practice, I'll often meditate and that could be 10 minutes. It could be 20 minutes. You know, it varies. I'll read something inspirational. I'll often write a little bit in my journal and sometimes I don't. And um, you know, I gotta get out walking. I find that for me, although everything can't happen in the morning, um, it's very important. I need to move my body in the morning. If I don't, it may not happen. It's likely not to happen later in the afternoon when I'm either tired or it's hot out. I'm in Los Angeles right now and, uh, you know, we're, we're already in the 80s, which is very pleasant for me to move around. So I walk, I put on a podcast and that's how I find the joy in it. Um, you know, I listened to either writing or health or business and I, I walk hills and I walk stairs and that's for me what helps move the needle, you know, for my heart health and, um, my lungs, my mood and, you know, then I'll, I'll do a writing practice often whatever I'm working on. And of course I need to eat. And, uh, bathe, you know, and well we'll say when I start my walks, I do affirmations, absolutely critical practice and gratitude and, you know, just getting the mindset, um, right for the day, you know, and hooked into the direction that I want to be pointed because if we don't tame the mind and these old story loops, then we can be going off cliffs that we really don't want to be going down.

Allan: 15:35 Yeah. And if you, if you've been diagnosed with diabetes or prediabetes, I bet this is not a large investment. Uh, it's, it's, uh, it's some time. Right? Okay. The way you've done this by stacking these lifestyle practices into, you know, kind of just how you do your morning, you've just put four of them all within your morning ritual, uh, where you, you know, you get the meditation, you got the stress relief, you've got the water and you've got the movement. And I, like I said, I just, I like the way you've structured that so that you're getting those and you're even using some of that time to do some of the things just make yourself want joyful, which I think is another important practice or an important thing, which you do. Go into the book and we'll, we'll talk about in a minute if someone's going to get started with this. Um, you know, I think the water one is probably the easiest to do.

Dr. Nicki: 16:31 I think so too. You know, and I like how you call it stacking. I haven't thought of it that way, but that's really cool. And that's why I said before you know it, you're doing five practices, you're doing 10 practices, you know, and they take practice. You know, if there's one word, one concept, one idea that I repeat most other than holistic, it is practice. It doesn't happen overnight. You know, it is daily and it's a commitment. And after a while it is fun and something to look forward to.

Allan: 17:08 Well, thank you for using that word commitment because I talk about that all the time. I'm looking at your health. This is it. This is what you've got. We don't take care of our wellness. Uh, it's, it's not going to take care of us. And so, you know, making that commitment and saying, okay, I'm going to do this now. Uh, we're talking about type two diabetes and so it shouldn't surprise anyone at all. You know, obviously you've already talked about the hydration in the, in the lemon water or that the apple cider vinegar, um, it shouldn't surprise them that, but there's another five of your lifestyle practices that relate specifically to food. Do you mind going through those and kind of telling us why each of those is important and how we can approach as we start to try to build these practices?

Dr. Nicki: 17:52 Sure. So practice number three is to decrease or eliminate fast converting carbs. These are the carbohydrates that turn to sugar very quickly and spike insulin, you know, put too much work on our pancreas, which releases the hormone insulin and can lead to metabolic syndrome, which is a cluster of symptoms that leads to prediabetes and type two diabetes. So these fast converting carbohydrates are basically our grain flowers, you know, that comes in the form of bread and bagels and pretzels and cookies and crackers and you know, all of the the above. It doesn't matter if they're gluten free or not, has nothing to do with that. Uh, the distinction is a grain flour versus something like a nut flour from, you know, almond or coconut. Um, and then our typical desserts, you know, with sugar, uh, that sort of stuff. We just, if we're managing blood sugar and if we are looking at prevention, then we are going to decrease, you know, up to 90% of those sorts of carbohydrates.

Allan: 19:20 Yeah. And, and I've always told people just cause a lot of people ask me, there's like, okay, so what are those foods? And you've kind of given us a little bit of a list. But I said if you have a doubt about a food and you, if you've got type two diabetes, you probably check your blood sugar on a regular basis, check your blood sugar before you eat it, and then check your blood sugar about 30 minutes to 45 minutes after you eat it. And that's, that's when you're going to know, cause if your blood sugars shot up significantly, your body is surging on it and that's not a food that you, you probably want to consume a lot of.

Dr. Nicki: 19:51 Exactly. You know, and also to mention that these carbohydrates are addictive for a lot of people. So you get hung up in a cycle and that's no fun. Another practice is to eliminate rancid oxidized industrial seed oils that have just gone crazy in the big food industry. I'm talking about oils like canola oil, and corn oil, Soy oil, soybean oil, safflower oil, these oils are highly inflammatory and high in omega six fatty acids where we don't need anymore omega six, we need you omega threes. We're out of proportion. These oils are just in everything. So if you go to a restaurant, even a high end restaurant, you asked them what kind of oil they use. If they say olive oil, that means nothing. Okay. That means nothing. You have to go the next step. Oh is it extra virgin olive oil or is it a blend?

Because a lot of restaurants are using a blend of all olive oil and canola oil because it's cheaper and they're calling it all of oil. This is in grocery store, food bars across the nation, whole foods, tons of canola oil, really a crap food bar. So you really have to know your oils. You know, certain oils are healthy, you know, extra virgin olive oil. Not to cook it at a high heat, but you know, put it on a salad, veggies, coconut oil, avacado oil. But all these other rancid oils really have caused havoc to our systems. We are not meant to digest these.

Allan: 21:59 And I'd say, if you've bought some oil olive oil and you know, I used to do this all the time until I recognize what I was doing, you store it on the shelf right up above the stove and that's one of the warmest places in your house. And I was like, well I didn't know. You know, I just, I didn't know. And then I started looking at the labels and saying, okay is this made somewhere? You know, where is it? And you know, there's no indication of origin, uh, it can actually say olive oil on the package and not list the other oils, which just insane to me. You just, you have to know your, you know, you have to know what you're getting. And like you said, you liked, you kind of like doing a little bit of this detective work. So you, you scoped this out.

Dr. Nicki: 22:39 Yeah, I mean, I, you know, I always have to ask and you just can never assume. I go to the distance of asking to see the olive oil, you know, bottle or container. Oftentimes, you know, restaurants that they'll use, you know, big containers because they're doing volume. So you want to be patronizing places that are forthcoming and have no problem revealing what they're using.

Allan: 23:09 Yeah, I think that's really important. It's, it's hard, you know, it's hard to get the waiter and say, hey, you know, I'd like to know a little bit about the oils, uh, because that's not what they're trained. I've been a waiter before and I was like, we know the ingredients that are in most of the dishes because if someone says they have a nut allergy or something like that, we need to be aware of that. But as you, as you go out there and they start saying, yeah, what kind of oil? I was like, well, it comes in this big plastic tub. I don't know. then you got to get the, you've got to get, sometimes you got to call and say, go to the, you go to the kitchen and get the kitchen manager out here and let them, you know, go a little bit further with this conversation. But that's a hard conversation to start. But once you get with the fact that this is your health we're talking about and then the food that you're taking in is such a critical part of reversing this disease or this condition that you, you just, yeah, I don't really have a choice in this matter. You really do need to know what you're eating.

Dr. Nicki: 24:02 It's true. And you know, you say, you know, once you get comfortable and, or once you get sick and that's that bottom that I, you know, try to help people prevent. But once you get sick and you just can't go there anymore, you know, it's like, hey, I got to know what's in there, you know, and just say medical diet. I got to know what's in there. You know.

Allan: 24:27 You pull out your little insulin kit and you say, this is, this is my insulin fund eating bad food. Then you know, I need more of this and I don't want to do any more of this. So do you want me to be your customer and come here on a regular basis? Then tell me once, unless you change it, you know, we're going to keep going. But even you said it, that sometimes you've had products that you really believed in only to find later that they had kind of done a bait and switch on Ya.

Dr. Nicki: 24:53 That's right. And you know, I think you're referring to the supplements, but yeah, you have to constantly monitor. You have to be that inspector, that detective, you know, it has to mean that much to you.

Allan: 25:06 Yes.

Dr. Nicki: 25:06 So another practice when we're looking at food is, you know, we're eating these carbohydrates and you know, there's no, there's no one size fits all for any of this. So whatever types of carbohydrates you're going to eat is going to be different for everybody. But the idea that we can wrap or surround some of these carbohydrates with fat, fiber and or proteins to help slow down that sugar conversion in the blood. Now, uh, since I wrote the book, you know, I'm gonna lean more toward fiber with the carbs, then protein or fat, a fat being, you know, after fiber. So another words, you know, let's say you are having a potato, you know you're going to be better off with some good veggies with that potatoe, you know, steam Broccoli, go ahead and throw some, you know, pasture organic butter on there as far as protein, you know, we don't really want to do protein and starch. So it depends what kind of carbohydrates you're doing. Protein and starch is going to spike blood sugar even more for some people. So it's a little bit of fine tuning in this one, you know, if you're going to have an apple, maybe you put some almond butter with it, you know, and, and things like that.

Allan: 26:37 Yeah, and that's like I mentioned before, if you, if you really had a question about how foods affect in you and you've got the monitor, just do a little self test, you know, you try it and they see how it works, you try it and that's where you can get to that, like you said, that fine tuning of, you know, this is, this is working for more for me or it is not.

Dr. Nicki: 26:56 It's true. And you know, I test myself now nine, 10 years after the fact. More now than I did then because I want to know, you know, if I'm not exactly sure how a combination of foods…

Allan: 27:11 It's really as good to have that data. I mean, because at that point then you and uh, you know, if you go out to eat and you're not quite sure what you ate, you know, check your blood sugar and, uh, you know, you get a pretty good idea of at least what your body thinks you ate.

Dr. Nicki: 27:24 Yeah, absolutely. Another food practice is to increase raw foods. And I'm particularly talking about vegetables. Fruit is, you know, really fruit is sugar. So it really depends on where you're at on the spectrum and how you respond to fructose. Fruit sugar, and a general good rule of thumb is to limit your fruit to berries. Organic Berries are going to be lowest on the glycemic index. But you know, we really want the fiber and the living enzymes and the nutrients, vitamins, minerals, and enzymes from these raw foods. So, you know, it's even if we're doing a Keto type, you know, based food plan where we're doing high fat, moderate protein, low carbohydrates, very important to get your veggies in. It's always going to be number one in every good food plan or program, you know, as much as you can. And you don't really have to worry about the carbohydrates if they're not starchy veggies.

Allan: 28:39 Yeah, it's, it's interestingly a, the Keto, I guess community how's so to speak, I guess if we can be considered a community, bbut folks that are in Keto, it just seems like right now there's, there's sort of two movements going on. Uh, there's one that's moving towards more of a plant based Keto. so making sure you get those, those in, and I tend to be a little bit more leaning to that side of if your body doesn't have the, that's, you know, the high blood sugar changes for these, which you can measure, have some berries and actually was, you get your Palette changed over time, you'll actually find those berries, sweeter and sweeter because you can start actually tasting the sweetness on them. And then there's this other camp that's going over here to this, this full carnivore model and say, no, we don't, we don't need plants.

We can get all we need from animal products. And they're like, so if you're eating this and you're eating, you know, eating the organs, andeating all that, I'm like, okay, well, okay, great, great. Are you? You know, are you eating organs regularly? And then what you find when you start talking to a lot of these folks, it's like, no, I'm just, I'm eating Ribeye steaks. Or there's the one group that's did the 30 day bacon experiment that just eat bacon. And, um, I'm like, I really, I can't wrap my mind around that and I'm not ready to have that conversation with you if you think that you don't need new micronutrients. Uh, that's, that's just false. And so if you're going to go on a strict elimination diet, you know, track yourself because, uh, it's not going to agree with everybody.

Dr. Nicki: 30:06 Yeah, exactly. And I don't know about the long-term effects of, you know, like the carnivore diet. I know people are getting some good immediate results, but you know, again, we do need those micro nutrients. We do absolutely need the fiber. And you know, we hear something, I just did a social media post about this. You know, we hear something, whether it's on a podcast or in social media or on a blog that is working for someone and they're loving it and they're getting great results. And this idea, this flash goes off in our mind, oh, I'm going to do that. That sounds great. That's not really the proper approach. You have to experiment to see what works for you. And you know, not just take that at face value because we're all unique and different and we have to find what works for us. Listen to our intuition, our body's cues. You only need to change things up and be willing to be doing something different than the person next to you. Bless that person that are doing what works for them and you do what works for you.

Allan: 31:20 Yeah, absolutely.

Dr. Nicki: 31:21 And I'd say, you know, another food practice is to release the processed foods. You know, just like the industrial seed oils, we are not meant to be consuming tons of sugar and candy and all these things in packages and boxes and cans, food like products. They're not real food. Our system cannot handle them over time. It's, it's hard to grasp it when you're young, when you're in your twenties even sometimes your thirties because you're not having symptoms. It's an esoteric idea, you know, and it's a shame because for many of us it does hit us. You know, when we're in our thirties, forties, fifties and we don't feel good. And you know, what's available in life is feeling extremely well. And being extremely creative and as we're loading ourselves up with these food like products, no fault of our own because we're bombarded with advertising and marketing and a fast paced, stressed out culture. But there comes a time where we have to notice and turn things around for the better.

Allan: 32:48 Yeah. As we were going through these, I, you know, I realized like I did the show plan and I sent these over and I kind of scanning down the list here real quick just as we're going along and I'm like, oh, I left two food ones out. You also talk about chewing your food really slowly until its liquid anyway and supplements. And so, I won't go into too much detail there, but just realize that half of the 16 practices are around food and managing your food and experimenting with your food and enjoying your food. And uh, you know, I think this is really, really important for us to understand and to apply that information and say, hey, you know, when you get this book, because please, if you have type two diabetes, please do quote and get this book. You're going to learn a lot about what's affecting you and why it's affecting you and these practices that you can slowly incorporate into these, these lifestyles.

And there has been a little bit of talk on the internet what is, what is disease and what his health and his health, just the lack of disease. And I don't think I'm going out too far on a limb, Dr. Nicki, when I say that, no, there, there's more to it than just not being sick. Um, and you get into the book about talking about joy and I do believe that that's Kinda one of those, those next step things. If you're going to go from basically you've, you've reduced or eliminated your symptoms to getting to that point of optimal health, this, this big joy piece is going to be a big part of that.

Dr. Nicki: 34:14 Absolutely. And that's why I felt it was critical to put it in the subtitle. You know, at the end of the day when we say, okay, I want to lose the weight, I want to get the job, have the money and the relationship. I want to reverse this condition or this disease. And if we keep asking why, you know, what's under it, you know, why, then what, then what and then what you know, and it comes down to a few basic things, generally speaking and joy is certainly one of them. You know, we, we want to feel joy in our lives and so many people are walking around moment to moment, pretty miserable and it doesn't have to be that way, you know. I mean, you know, aside from, I'm not going to comment on certain oppressions that make it much more difficult for some people. But mindset is very powerful no matter what.

And you know, I talk about joy and the present moment. And the truth is that five minutes ago is now past, an hour from now is not here yet. The reason why really getting intimate with the present moment is so critical is because everlasting joy or sustainable joy is always available in the present moment. It's not fleeting. Now a moment, you know, five seconds ago that's gone now, that fleeted but this moment right here, right now, so you know, we can go outside and maybe we can hear birds or your roosters. Um, you know, and it's the easiest way to access joy without needing anything except the right mindset. This doesn't come from an intellectual idea that you'll write this down when you hear this is practice. You have to practice it. And that's why when I go out for my walk, it's part of my affirmations. I'm affirming it. You know, I'm, I'm blueprinting it in, on changing those old tapes, uh, because that's just what the mind does. So, yeah, you know, present moment, leave the past in the past, future little bit, not too much. And you know thats why meditation is so powerful as well and helps us be in the present moment.

Allan: 36:51 Yeah. You know, like I said when we first started talking about these, these practices, um, because again, they are practices, they are something you're going to have to work on to really incorporate them to a point where they actually do become a part of you become a part of your, your expectations is part of your lifestyle. Um, I think for some folks it can be a little intimidating again because there's just so much there. You know, and it's not that, its like you said, you don't have to do all of them. But you know, I'm the kind of person that says, what's the easiest one? That's how I'm wired. What's the fastest one so, you know, like the lemon water. I can, I can definitely do that, but how does someone go ahead and get started about, you know, which ones are these really resonate with them the most and where to start?

Dr. Nicki: 37:33 Yeah, I think, you know, you can start and I think it's smart to start with one or two that seem easiest. You know, like, you know, hydration in the morning because we want success. Right? We want to be able to check that off and celebrate, you know, acknowledge ourselves. I did that. The smallest successes are important to acknowledge and we also want to notice that there are particular practices you know, that I think about are calling out for more, you know, so let's say it's easy for you. You're already eating a big salad every day, you know, no problem. But when it comes to putting on your walking shoes, whatever kind of clothes you need to wear and getting outside and taking a brisk walk or a hilly walk of course, depending on where you, where you're at in the spectrum, your fitness, if that's something that's just knawing at you, it's calling out for more, but you keep putting it off, that's also a good practice to jump right into at the level that you are.

Allan: 38:48 Okay. Well you just hit me in the gut because I was going to say that I think meditation might be the hardest one. So here's my confession. That's the one I would say I, I struggle with the most. Uh, I have done it consistently in the past, but it seems to be the easiest. Um, sometimes the easiest 10 minutes to give up. And I said, you know, I felt like, okay. And I justified it a little bit saying, okay, well I, when I walk, you know, I'm just walking by myself and you know, now being here in Panama, the beaches and the jungle and you know, those types of things that I kind of almost think of that as my meditation. Uh, but I do agree with you. I think that that one is one that I probably need to go ahead and step up a bit.

Dr. Nicki: 39:34 Yeah. And you know, there's walking meditation too. You don't have to sit, it doesn't have to be a traditional, but it needs to be intentional and you know, that sounds like a great one for you to jump into. I bet it will become easy after you get over that kind of mind bump that it's difficult.

Allan: 39:54 Yeah. But I do a lot like you do when I do my walking, I've got my headphones on and I'm listening to, lately it's been audio books and I've been leaning towards fiction a lot more lately than, than learning. Uh, and I need to know, I need to get back into some of those other books, but, uh, it's just been really cool to sit there and put on a fiction book and kind of just, you know, get out in nature and walk around. But, so what I'm hearing you say is I need to take those headphones off for at least 10 minutes and be a little bit more intentional and aware in my space, uh, for that. So that is something I'm going to start working on.

Dr. Nicki: 40:29 Oh, absolutely. A little note on that. You know, I got my head phones and I'm out the door and before I allow myself two start a new podcast or continue the one that I was listening to, I do my affirmations. It just, sometimes you just got to get it in, you know, you got to get the practice in and do them robustly. You know, usually there's no one around. You don't have to yell, but really express, you know, um, I'd like the listeners to know, really express yourself. One of the affirmations I say every day is from a book I read many, many years ago called Coming Home by Martia Nelson, and I say to the depth of my being more than anything else today, I choose to experience the love that I am. And sometimes I say it three times. It just, you know, it's amazing how affirmations, gratitude, steering ourselves in the direction we want to go, starts to influence our life. You know, uh, our lives in many different ways. And again, it's a practice and you want that emotional component. You don't want to just say it, like a line, you know, take a deep breath and feel it in the body. And a simple, such a simple yet very powerful practice.

Allan: 42:08 Well, I completely agree. And all of these actually, when you break it down none of these are earth shattering. Shatteringly hard as some of them, a little harder than others. And, um, that, you know, all of these are worthwhile and worth getting into. Um, so Dr Nckki, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?

Dr. Nicki: 42:34 Okay. Number one is mindset. Number one is always mindset. And a concept that I need people to understand is that we crave what we feed ourselves. We crave what we feed ourselves, not the other way around. It only becomes the other way around when we're in the cycle. So once we can push through this place of, you know, letting go of these cravings for let's say sugar, we will start to crave what we're feeding ourselves. And this is important to know because it puts us in the driver's seat, co-participating in the wellness of our life. We're not just, you know, a victim to, uh, you know, I couldn't say no to that. I couldn't resist it. And it's this really difficult place to be. So understand we crave what we feed ourselves. The feeding comes first. And once we break through that cycle, it becomes a lot easier, um, to really enjoy food and, uh, high nutrient dense nutrition.

Number two, you gotta work your affirmations like we're just talking about. It's a daily practice. It's so simple. It's so powerful. It can be five minutes. Without this we're likely to be stuck in our old stories ,our old loops riddled with fear, riddled with doubt and self sabotage. So we need to be co-participating in the health of our mind, right? Because we're holistic body, mind, spirit.

And number three, I would say you need a program. When I say program, I'm not talking about something expensive. I don't even mean somebody else's program. I'm not talking about you have to go to the gym. I'm talking about you need a program. Uh, similar to like a morning practice is part of a program. It's a place where you're committing yourself. It's a place where you know you're going to go. You do not have to be perfect. We're not expecting perfection that silly. But whether you create your program or you reach out and you get support, um, you're a co participant in your program, we can't just be floundering around with the level of toxicity and inflammation, you know, available to us today. If we want to be, well, if we want to step out of the chaos of symptoms, if we want to reverse conditions and diseases and if we want to move toward optimal health and really the kind of potential that's available to us. We need a system, a routine, you know, sacred ritual, however you want to call it.

Allan: 45:54 Cool. I like those. Thank you. So Dr. Nicki, if someone wanted to get in touch with you, learn more about the book Wave Goodbye to Type Two Diabetes or all the other stuff that you're up to. Uh, where would you like for me to send them?

Dr. Nicki: 46:07 Okay, so the book is available on Amazon and you know, Wave Goodbye to Type Two Diabetes. It's available paperback and Ebook audio book coming soon. And then for your listeners, if you want to connect with me, learn more about my teachings, work with me. If you want to hear about podcast episodes and videos, blog posts, and my next book, which I'm starting to work on, the best way to do that is to get on my email list. That's where I share the inside stuff. And easiest way to do that is to go grab my checklist that I created. Um, it's called Blast Type 2 Diabetes with 12 simple lifestyle practices. You can also use it for prevention and some of these practices are out of the box so they might surprise you. And uh, you can get that at drnickisteinberger.com/blast.

New Speaker: 47:14 Okay, well you can also go to 40plusfitnesspodcast.com/389 and I'll be sure to have the links there. So Dr. Nicki, thank you so much for being a part of 40 plus fitness.

Dr. Nicki: 47:38 Thank you so much. It was wonderful speaking with you, Allan

Allan: 47:46 Still there? The fact that you are still there tells me that you've already made the decision that you want to get healthy and fit and I commend you for that. That is the biggest, hardest first step is deciding that you want to change, but you have to have a plan. Do you have a plan? Now I came up with a process called the wellness gps. It's a three step process that helps you put together that plan. I'd like to walk you through this on a free complimentary, no obligation, 15 minute consult. Go to 40plusfitnesspodcast.com/call and on that it'll take you directly to my scheduling link. You can book a time that's convenient for you. We get on a conference call together and we talk through what your goals are, what your aspirations are, what you want out of your health and fitness journey, and I help you put together a plan that will get you there. Go to 40plusfitnesspodcast.com/call and reclaim your health today.

Another episode you may enjoy

July 1, 2019

The time saver’s workout with John Little

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  • Judy Murphy
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Thank you!

Let John Little help you make the most of the time you spend doing resistance training. On this episode, John and I talk about his book, The Time Saver's Workout.

Allan: 02:45 John, welcome to 40+ Fitness.

John: 02:48 Thank you Allan. Pleasure to be here.

Allan: 02:50 I'm really excited to have you here. Uh, you know, I had Dr. McGuff on to talk about some of his books, including Body By Science. When I was first doing my first interviews. I was usually kind of a little star struck when I met him the first time. And I'll have to admit just, you know, reading your books, I'm a little star struck talking to you too.

John: 03:08 Well no need for that, Doug. I can understand. Yeah, I consider Doug one of the brightest minds in exercise science.

Allan: 03:15 And I think you are too. That's you know, it's just, based on the research that you've done. I mean, I, you know, you've, this is a very well researched book. We're talking about The Time Savers Workout, which I think is actually pretty cool because most of us, if you ask people why they're not working out, they'll say most of the time they'll say, I don't have time. So giving us the workout that is, I guess biohackers like to call the minimum viable dose is really, really cool.

John: 03:43 Oh, well thanks. Well, I mean it in, from my vantage point, I just think the most valuable commodity in our lives is time. Once spent, it's irretrievable, you can't get it back and nobody on their death bed is going to say, Geez, I wish I'd spend more time in the gym because life offers way more than, you know, what a gym does is that the purpose of a workout really is to be an adjunct to your life, not the reason for it. And so, you know, doing any more than is minimally required, seems to me time that could be better spent.

Allan: 04:17 Yeah. I know when I was, I was in my twenties and you know, in college I Kinda had this time like, so I'd, I'd finished my final class, you know, around 1/1 30 and then I would go to the gym and I'd get my workout done and then I would just sort of hang out. And typically it was the owner would say, Hey Allan, you know you're going to be here for another hour I know, I'm going to get my lunch. You know, just if you're okay to hang around, that'd be cool. And I'd hang around eventually just started, give me the gym membership for free cause I would do that stuff for him. But I loved being in the gym. You know it was fun. I had a lot of friends there and it was really cool. But like you said, now I'm kind of a little bit more time restraint sometimes. And I go into the gym and it's funny because you'll walk into the gym and the folks who are working out typically just doing, you know, the, the arms, you know like I'll see someone workout and I'll go in and do a full body workout and leave. And they're still, they're still working those little bycepts.

John: 05:14 Yeah. Oh for sure. For sure. Well I think back when you and I, because we are approximately the same age had started training. It was like a cause celeb that we were behind. We wanted it to be bigger and stronger individuals, you know, in the worship of muscle was the church. And uh, anyone who was in gym was a compadre, you know, we were, we were all part of the same belief and put a value on looking like professional bodybuilders that uh, you know, and looking back was probably uh, misplaced, but that at the time it fueled our young imaginations. That's what we wanted to do. And every hour we could spend in a gym or among people that shared our belief was we might learn something or it might advance us a little closer toward our goal. And I think eventually over time and after banging your head against a brick wall in terms of and arrested development, that is not progressing despite the efforts, many of us began looking for another way.

We didn't want to give up the cause entirely, but eventually we kind of recognize that, well, maybe what we were told wasn't completely true and well that maybe, you know, you know, our diligence and the money that we throw out the window every month on supplements and protein powders in order to achieve this look, that was never going to come. Maybe we'd been duped. And consequently, I think a lot of people who were of our antiquity probably just wash their hands of the enterprise at a certain point in their lives and either, you know, in despair stopped doing anything like that or, or went into some other form of activity that was at least enjoyable and didn't promise unrealistic rewards for their time. And so certainly in my case, I was lucky too recognize that there was an alternative out there. And that was mainly through the influence of people like Mike Metzler and people that said as much, you know, that, you know, number one, you're never going to look like, you know, a champion bodybuilder. It's not the genes, but number two, there's still a lot to be gained from this enterprise. And so my interest, especially as I got older, shifted more onto the benefits that proper resistance training could impart to a person as opposed to the cosmetic component.

Allan: 07:30 Yeah. You know, I've talked to a lot of people in a, in a, and I've even in my book I kind of said, you know, when I talked to you about fitness, when I say fitness, you know, I'm not, I'm no longer talking about the kind of fitness that you want to be a professional hockey player or you that you want to be Arnold Schwarzenegger or that that's what you've kind of, you fitness to me, fitness now, once we get over 40 should be more about living the life that you want to live. And I think anyways, resistance training is an absolute imperative for us to do that.

John: 08:04 Yeah. To be able to do the things that you enjoy doing. The things that give your life, meaning. You have to be strong enough to, you know, to be able to do them. And the natural process of, of aging is entropy. You know, we're going to lose fibers, not lose them, but downsize them to the point where we can lose the ability to use them. And that suddenly restricts the circle in which we can move in terms of things we can do. So anything we can do to keep that balloon in the air in terms of full fiber health and function for as long as possible is a step in the right direction because it's coming down. You know, it's just, that's the natural, you know, entropy of human existence. You know, when you're born you're kind of, it's kind of like a bullet that shot in the air and it reaches the peak height at about age 25, but then it starts to return to earth and, um, you know, up until 25, you know, you've got bigger and stronger just as part of the natural growth process.

And so you would have gotten bigger and stronger by taking garbage out every week. Didn't really matter what you did. But, um, once you pass a certain age, typically once we exit our twenties, our body becomes like a very stingy board of directors and they want to know why they're investing this energy into keeping these muscle fibers preserved and hanging around that you simply never use. I mean the fight or flight fibers, the fast twitch fibers, the ones coincidentally that happened to have the greatest potential for the size increase that infect that affect our health the most dramatically are the first to go typically because cost the body the most energy to keep them on the payroll. So if you autopsy a 90 year old, you're going to find slow twitch fibers that are very well preserved, but the intermediate fast twitch are going to be decomposed at an alarming rate unless you do something to convince your body to keep them.

Allan: 09:54 Yeah, I know I was, I was reading a study and they had done um, some biopsies of older runners, you know, runners that had run their whole lives. They compared those two active runners in their twenties and thirties and found that from a, you know, from the, like you said, the, the fast twitch muscles, I got that right. Slow twitch muscles. I guess they retain those and they literally their look. So from a, from a muscular perspective, they had stayed very similar and the same can actually be said for people that do resistance training. Right?

John: 10:28 Right. Yeah. I mean that if you do a type of resistance training that calls upon fast twitch fibers and intermediate twitch fibers, you will preserve them. They're still going to be a loss. There's just, you can't buck up against nature, you know, and definitely, but, you know, whatever it can be done to preserve them, we'll preserve them and the thing that can be done to preserve them as to use them to give your body a reason to keep them on the payroll and uh, you know, otherwise, the natural course of things is simply to downsize them. Um, so when you do a type of resistance training, the cool thing about resistance training is that it hits all three classes of fibers, generally speaking, it gets slow twitch, intermediate twitch and fast twitch. And so your body is given a very strong prompt to hold onto those despite the aging process. And I think that's very important, not only for our functional ability but also for our metabolic health because each of those fibers contain metabolic pathways that he rode with the muscle. If you don't do something to preserve them.

Allan: 11:24 Now, one of the things that I think a lot of people struggle with is that they go in the gym and there they get a program. And here's a program where they see all the images, you know, the before and after, before and after. Uh, and some of those that are before and after, they're, they're in their forties and 50s, and you see them, they kind of put on a good amount of muscle, but someone else will do the same program and not quite get the same results. And you kind of talk about in the book about how we kind of each have our own individual response to how things work.

John: 11:57 Right? Absolutely. And there was a study that I quoted by a physiologist named Van Etten. And what was interesting about this is they had two groups. One that was mesomorphic are quite muscular and the other thinner ectomorphic and they put them on an identical exercise program for a period of 12 weeks. And then they monitored the results. And at the end of the study it was discovered that the mesomorphic or the group that was muscular before the workout experienced significant gains in muscle mass while the ectomorphic group experience no significant improvement at all. You know, so the takeaway from that is those who are inordinately muscular to begin with who have that genetic gift will gain size and strength from the bodybuilding efforts to a much greater extent. Then those who are not, you know, who don't share that morphology.

And of course the bodybuilding industry ignores this, But it also looks, when we think back on our early training careers, and you mentioned Arnold, I mean he was the guy, right? So we went into the gym and we bought Arnold's book, the education of a body builder. And we followed his program as best we could. We never got Arnold like results. But if you look at a picture of Arnold when he was 18 or 17, I mean we would have been happy to look like that, you know, when he started. But um, you know, it just isn't in the genetic cards. So to ape, you know, a popular bodybuilders program, the very fact that you're looking to look different than you do with strongly suggest that you don't have the genes to look the way that you want.

Otherwise even a little bit of training would suggest that potential. So, you know, anytime you see a bodybuilding magazine, and I used to write for bodybuilding magazines, the articles in there really have zero application to you, zero. So, and it's like trying to copy an Olympic athletes training program. You know, good luck with that. I remember Mike Mansour, who was perhaps the most honest bodybuilder I ever encountered in my career saying, you know, someone had asked him that, Sarah had mentioned that Roy Callender, who was another famous bodybuilder who is known for his density of muscles, that he did something like a hundred sets for his chest. And Mike said, well you try doing a hundred sets for your chest and see what happens. He said, you'll end up looking like a jockey. He said, because most of these bodybuilders would look like jockeys were not for the amount of steroids and take, and that was never discussed in the magazines really back in the day.

But genetics are the big ones. They are what will determine how much muscle, if that's your interest you can put on and it determines everything else from your height to your hair color. I mean it is the, you know, the Great Oz. It's the one that makes the, you know, the declaration as to how far you can go. And for most of us, we're going to bump up against our genetic potential in terms of muscle size, which is a more discernible, easily discernible indices of potential, usually within a year, at the most two years of training. And it's interesting being older now, my sons have friends who were at the age I was when I got into bodybuilding or in the strength training and the friends are into it and you can see it, you know, a real difference in their physique over the course of one year, maybe even a year and a half.

And then boom, that's the end of the road. And they're frustrated because, you know, their first year of training, they were experiencing this transformational benefit cosmetically of doing these workouts. Muscles were big, muscles became bigger and as a result, they're metabolic rates. Increased body fats tended to come off the body a little easier and they want to keep it going. And I recognize that as, you know, an attitude that was president of myself at that age, but it doesn't, and then they started looking for other things that can help them. You know, maybe they need more protein, maybe they, they need to change their program to one more closely resembling that of a, a bigger type of bodybuilder, but they're not going to get any bigger. And you've been around long enough to know that you've probably observed the same phenomenon. It just, there is a genetic cap that's put on these things. We don't know what it is ahead of time, but we do know that the, the best gains most of us ever had were first year of training, you know, serious strategy.

Allan: 15:58 Or after that coming back, I mean if you, if you trained as a, you know, when you were in your 20s or 30s and you, maybe you got untrained because you just, you know, life got in the way. Like with me, when I came back in the gym, it was like, okay, boom. You know, things looked really, really good. And then like you said, it Kinda plateaued. So you'd go to the trainer and said, okay, you know what, let's mix this up. Let's try something different. But yeah, general sense. You could refine it a little bit, but you just really couldn't go beyond that, that line.

John: 16:28 Well, you can't transcend. Yeah. You can't transcend it. So the thing is you, you go to training for a while, your muscles be conditioned, they atrophy, you get back into training, they come back again and you notice the difference. But you know, as far as some of these older guys that appear in the magazines, I mean, it's clear that there's some chemical enhancement going on there. Uh, you know, no, 65 year old has 2% body fat and a 17 in chart, you know, and suddenly built at age 60, you know? Yeah. I mean, it just doesn't happen unless you're, and the thing is steroids are an interesting thing. It's not that dissimilar for, or from what they know, you know, euphemistically called testosterone replacement therapy. You're still getting synthetic exogenous hormones put in your body. You know, you're not producing. And the problem is that nobody knows what the long term ramifications of this is.

I mean, most of the bodybuilders that I grew up being fans of in the 70s are either dead or have had serious coronary problems. And because there's never been studies done on steroids long term because they were originally not intended to be used for cosmetic purposes cause they were used to treat burn victims, you know, to facilitate the production of tissues. But then we found out, you know, about this great muscle building component and that became the priority. But there was never longterm studies done to know what the problems are. I mean step and think after, you know, several hundred thousand years of evolution, maybe there's a reason that's 70 year old guys aren't producing the same level of testosterone they did it 17 you know, and when we know that if someone gets certain types of cancers, the first thing doctors will do is, is try and cut out any testosterone in the body at all because that causes the cancers to spread, to metastasize.

So there's tumors that can be awakened in your body, let's say from certain endocrine responses that may not be, you know, a good thing to awaken. We don't know. We're kind of, we're playing with nature a little bit with that. But like I say, there's, there's probably a reason after all these years of evolution, that our bodies tend to reduce testosterone production. So when I see a guy in a magazine who claims to be whatever, 70 years old and he's got he's got a physique that more closely resembles that of a steroids taking 20 year old, that doesn't impress me, that tells me, hey, I have a very insecure seven year old who, who thinks you know that life is all about from the neck down. You know, you don't see pictures of these guys writing novels. You don't see pictures of them painting great paintings or, or composing music.

They just sit there and in a speedo and say, look at me. And that's the extent of their, you know, their enthusiasm for life. I knew a guy in California, he used to hang on to Joe Leader's office quite a bit and uh, he always claimed to be older than he was. And because he thought he looked more impressive physically. If he told people he was 75 or whatever, he was maybe late sixties but heavy steroid user and would be open about it and say how great he looked. And uh, and then, you know, it wasn't enough that he was married. He had to try and impress younger women. And I mean, nothing the guy said appealed to me at all. I didn't find them cool. I didn't find them. Uh, oh Geez, I want to be like this guy. I mean, to me, you know, the fake 10, the capped teeth, the perfectly quaffed hair and fake muscles, basically. It's Arthur Jones old line about a little boy in a gorilla suit. And this was an old man in a gorilla suit and the gorilla suit wasn't that big to begin with.

Allan: 20:02 Yeah, I think the key of it is, and you know, and that's what I really like about the listeners of this I have on the show, is they're not looking for necessarily the vanity look, they're not going for that approach. This truly is about wellness and what can we do and how can we use resistance training to enhance our wellness? And one of the concepts that you had in the book that I think is really, really important for us to understand is this conservation of energy and how that impacts how our muscles grow or how we lose weight. Can you kind of talk through a little bit of this cconservation of energy and our bodies kind of do that?

John: 20:42 Yeah. Well, it's a funny phenomenon. I've labeled it the conservation of energy phenomenon or CEP just so I can have a moniker for it, but it's just the natural course of action of the body to conserve energy every step of the way. Energy is one of the most vital resources that we have apart from air and water for without it, we die. So very early on in our species history, our bodies discerned to means by which it would learn to control the amount of energy that it was outputting from the body for any tasks that we have to undertake. Since all of the tasks were muscular in nature, therefore impacted the muscular system. So you can, for example, the most common example I use is the first time you ever drove a standard automobile standard trans mission. It was exhausting. You know, every muscle group was fully engaged and as well as your consciousness, as you check the mirrors and your work to clutch and the shift and the brake and the gas, that by the time you finished your first session learning how to drive a standard automobile, you were exhausted.

But then fast forward, you know, about a month or two and you find yourself zip and down the highway changing gears while you're changing the radio. It's effortless. And it's, it's not that the, you know, the first time you did it, that was a real workout, but it felt like it. But later what happened was your body recognized that it over mobilized its forces. It used way more muscle fibers and thus way more energy than a required in order to to accomplish this task that you've set before that of changing gears and working the clutch. So over time it learned to pull back and just use the precise amount of fibers at the precise time that they were required rather than all together at once. And consequently, your heart and lungs and your metabolic system where no longer servicing 100% of the tissue they use, they were two months previously when you first started, maybe it was on the order now of 15% so it's not nearly as demanding.

But then I could see that application to every physical activity we did. For example, runners who let's say in the northeast when the snow comes, they have to run indoors on a treadmill cause they don't wanna run on the ice. So they, you know, tick along on their treadmills and they believe their cardiovascular systems in pretty good shape. And then the snow goes away in the spring and they say, okay, time to run on the road. Well, invariably their first road run feels like they've never run before in their lives. You know, their hearts going like a trip hammer their sweating, pouring sweat through their chest is heaving. Their muscles ache for days after the first run. But they do it again just like the guy in the standard automobile and they do it again and they do it again and they do it again. And Lo and behold, that same route run at the same speed. You know, less than a month later. It's effortless. The older pulse rates barely leaving a baseline. They're not no nearly as sore, they're not breathing nearly as heavy. And they pat themselves on the back saying, I've really improved my cardiovascular system. Well, no. What happened was the CEP stepped in again. So now, you know, rather than the first time running where your heart ones, we're servicing the working 100% of the tissue. Maybe now it's on the order of 25% maybe less. So of course your pulse rates are not going to be driven up. You know, of course the amount of fibers brought into play won't be as much. But now I see it in everything. I see it in everything we do from lifting a Coffee Cup to working out and the body's means of conserving energy.

And they did a fascinating study that I cite in the book where they tested the calorie burn or the energy of people walking and they got a value of that. And then they put them in an exoskeleton or a mechanical suit that altered their gait to the way their, their strides so that it was more demanding, was a little more challenging and to nobody's surprise, they burn more calories. But the very next time they put on the Exoskeleton, they were right back to the calories that they were burning before the body have made the adaptation. So it occurs, you know, probably quicker than we think. But you can see that that has preservation value.

We kind of have two things that are hardwired into our consciousness with regard, maybe even to our DNA as regard to energy. And one is if you come upon energy, consume it because it may not be there tomorrow. And the second one is if you don't have to output a lot of energy, don't because you may not get it back out of your environment. Now this has a lifesaving value to the species such as ours that live for eons in a environment of food scale because it'll allowed us to conserve energy until we got to an area where there may be a little more food to sustain us. But the only thing that's changed does not our biology over this time, but our, our environment, I mean we now live in an environment of food abundance. Consequently these two impulses are still at play. So if there's energy, we opt to consume it. And there's still almost a primal fear that you know, it may not be there tomorrow. And the other thing is when it comes to exercise, all of us instinctively load high energy output activity.

And it could simply be because there's a part of our biology, it says you may not get that back. You know, don't work quite so hard, especially if you don't have to. So given that most people aren't physiologists, they don't know the workings of the body when they hit their forties I think, Geez, something's changed. Like I just saw a snapshot of me on holiday and I look like a beached whale. I've got to do something. I've lost whatever. You know, I used to be strong, I used to have muscle, I want to get that back so they know they have to do something psychologically. But the biology says, and I don't like this all out, you know, effort in the gym. That's a, it would be like, you know, running hurdles on the track. It's not a pleasant activity, but it's that type of activity that is necessary to activate and engage and stimulate and thus preserve those three classes of muscle fibers.

If you can do something that our psyches like, like going for a walk, you're only gonna use slow twitch fibers and over time you send a message to your body that the other two classes of fiber are dead weight because you're not using them. So it hastens their deterioration. So it's important to do a type of activity that we might initially perceive as being unpleasant in terms of its effect. Lactic acid burns, not pleasant breathing heavily, is not, it's not pleasant, but they there, it's just basically getting comfortable with your biology. You know, the heavy breathing and the lactic acidosis is simply a byproduct. It's the exhaust system of fast twitch fibers. So the more comfortable you get with your biology and you recognize there's nothing threatening going on, you know, the healthier you will be and the easier it is to train in a manner that is necessary to preserve all of those fibers and the metabolic functions.

Allan: 27:26 And that's what I really liked about this was when you kind of got into it and I was thinking, you know, most people are looking at resistance training and saying, okay, well this is going to get me stronger. This is going to improve my bone density. I may gain some muscle mass. But it goes well beyond that in that if you're training appropriately with resistance training, as you mentioned in the book with what you call the high energy output, you are tapping into your glycogen stores through all three types of muscle fiber and as a result you're actually setting yourself up to be metabolically advantage. So if you're struggling with high blood sugar like prediabetes or diabetes, if you're struggling with weight gain, that actually resistance exercise done the right way can actually go a long way towards helping you with taht.

John: 28:16 Oh absolutely. More so than any other activity really. And that is probably the only reason, apart from safety considerations, that resistance training moves to the form. It comes from the front of the line, those the preferred form of exercise, number one, it's a low force and if you run, you've got anywhere from three to five times body weight coming down on the joints with a single foot, you know when you're running. And then you also have the other issue that every time you do an activity, be at weight training, running, lifting a coffee cup. It's like a rope going over the face of a rock in terms of joints and where in terror. Now the hinge joints in your knees or the hinge joints and your elbows are not that dissimilar from the hinge joints in a door. In that they have a lifetime of normal use built into them, exceed that normal use quantity and your on a fast track to a replacement.

So when someone goes out for a bicycle ride, let's say, which was a seemingly innocuous activity, at the very least, they're going to open and close the hinge joints in their knees 10,000 times at the very least. So it's not that dissimilar to going to your door and opening and closing at 10,000 times over and above the normal use of that door. And if you do it three or four days a week, you've got a multiplier to put on it as well. So it's not a coincidence that people who are heavily involved in athletics, for example, and have, you know, two or three practices a week and maybe one or two games a week through a varsity career or high school and college, all of them end up arthritic. I can't think of anyone I knew who was on the varsity football team or hockey team that now has either had a knee or hip replacement or severe arthritis.

And it's overused and I think the earlier we're cognizant of this in our lives, the less problems we're going to have down the road. The benefit from exercise comes from a deep fatiguing of the muscles. That's the prompt cause the body to make an adaptation, whether it's in terms of endurance, which essentially is more glycogen storage and a muscle or strength in a muscle and you know, shy of that. There's not really a hell of a lot more you can get out of exercise anyway. So when people say, well, I'm going to do this for my cardiovascular system as if running for example, you know, the muscles involved in running where somehow divorced from resistance training or when you do resistance training. But the problem with that is when the CEP kicks in, you now have to change that running program in order to get the same benefit, the same stimulus, same effect, same fiber involved.

And that typically equates to running greater distances so now or cycling greater distances. So in the case of the cyclist, those 10,000 opening and closings now have to be extended to 20,000 to 30,000 to 50,000. And so that rock or sorry that rope goes over that rock face that many more times. And again, all to reach the end goal, which is to fatigue the muscles meaningfully enough that the body produces a positive adaptive response. And that's, that's what it is. If you think about, um, the best example of fiber recruitment stimulation and the effect would be cycling. Again, if you're cycling on the flat, and let's say you went out with a buddy, you could converse for as long as you want it to, an hour, hour and a half back and forth while you're riding on a flat surface because you're only using slow twitch fibers. You're not even really aware of your legs moving.

But then you come into a hill and as you start to go up the hill gravity, and I'll start to pull you back the other way. So the muscles have to work harder, uh, to keep you moving upward or up to grade. And consequently, at some point at the lower base of the hill, you begin to feel something's going on metabolically in my muscles, now I'm aware of it. Maybe we're not going to converse at quite the same rate that we were prior to this. But you continue on and as you get closer to the summit, your legs are on fire. You know, you're breathing very heavily. You all, you have to stand up now because it's very difficult to complete the revolutions of the pedals and maybe even you have to stop and get off the bike and walk it up the rest of the way.

But once you, once you do that, you notice that your breathing continues the heavy breathing for a protracted period, there's a tremendous cardiovascular stimulation far greater than what you had for writing for an hour on the flat surface, just from maybe 30 seconds to a minute of demanding muscular work, high energy output, muscular works. And so with resistance training we can manipulate certain variables. The load, the time of the muscle's underload and we can also control the forces, which is very important for our joint hill. But you know, when you finish a proper set of squats or leg presses or whatever lower body exercise you choose to do, it should feel like you just rode your bike to the summit of that hill from a cardiovascular and metabolic standpoint.

Allan: 33:01 Yeah. As I was getting into that part of the book, I was thinking, okay, well you're kind of talking about high intensity interval training, but I guess the problem with high intensity interval training is typically there's also the forces involved. But when you go to the resistance training, you're able to control the force.

John: 33:17 Well, right? I mean in high intensity interval training, there's lots of ways you can do it. Typically it's done on a a bicycle or a stationary bike. At least that's what most of the studies have been done on because it's easier to test vo two Max and things like that in a controlled environment. But, uh, you know, when you pull back big enough and take a more macro view of things, you see that in both cases it's demanding muscular work and resistance training. I mean, that could be another definition for it as demanding muscular work. And so the more demanding the muscular work you do, the brewery for your such exposure to that type of work has to be, and that's simply because you run through fibers at a quicker rate and you exhaust them just like the, you know, the faster you run, the less distance you can run.

So demanding muscular work is good and it gives us the benefit that we touched on at the beginning of freeing up more time. You don't have to be riding your bike for four hours, three or four days a week because of getting all of our, all of our adaptations are fixed. They're kept, and that includes cardiovascular adaptations. That's why not all of us can be Lance Armstrong's, we just don't have that genetic fifth year that lance had that allowed them to excel in cycling. He's perhaps not our best example because lance took a lot of other things as well to become a great cyclist. But genetically he had the [inaudible] to be an exceptional cyclist. You before he veered off into chemicals and other peoplehave that gift to be great Hockey players. The best example of that would be, I think I mentioned the book is Wayne Gretzky. He is bar none, the greatest hockey player in history because of the amount of records that he set.

And let's say you've been studying physiology and exercise science for 30 years, and the parent comes to you and says, Allan, I want you to train my son for hockey. I want you to get on as strong as possible because he's going to be playing a midget level hockey next year and you'll see you okay, I can share with them what I know. But right after he leaves, he gets a phone call from Wayne Gretzky says, Hey, I'll train your kid. Who's it going to go with? Most parents are going to go with the athlete because he knows this guy's been there. He's got the trip, the tips and secrets to make them a superstar. So interestingly enough, Wayne Gretzky was made the head coach of the Phoenix coyotes team in the NHL some years back, and he was the head coach for a period of five years.

So for five years, 24 hours a day, seven days a week. Each of those players had the full benefit of his wisdom, his whatever tips and secrets Wayne Gretzky had to impart, and they finished dead last every one of those years and didn't produce one player of the caliber of Wayne Gretzky, which tells me at least Wayne had a gift. It was genetics. He can't tell you why he was the greatest hockey player in the world. It just worked out for him. You know, uh, just happened to be that way. He had the right genes to excel in the sport of hockey, whereas most, most people don't, which is why most people never make it to the NHL level, let alone, uh, you know, shatter all the records in the NHL. But you can see that right across the board that in athletics,

Allan: 36:19 When I was playing football, you know, you had Herschel Walker and walks out and he's just this huge specimen of a man and you're like, holy crap, what is he doing? You know? He's like, what is he doing? I want to do what he does. He's, he's just doing pushups and sit ups. Yup. And you're like, he had the gift. I could do pushups and sit ups, you know, kind of look like that. I'm not going to be that fast. I'm not going to be that strong. You know, there's just, yeah, there's just some aspect, he doesn't know what it's like to be a little guy.

John: 36:52 Well, and the reality is, I mean, whether you're Herschel Walker's coach or Wayne Gretzky's peewee coach. I mean he trained and played his players exactly all the same. And, and yet Wayne Gretzky came out of that. So if you wanted to hang up a shingle and say, you know, send your kid to me. I trained Wayne Gretzky in peewee and look where he is now. He probably would have made a lot of money, but the reality is everybody that trained in the same way that Wayne Gretzky did went nowhere on his peewee team. So it's just, it's these guys falling through the genetic cracks that excel because they have this genetic gift. Herschel Walker is a perfect example. Bo Jackson was another example. Jim Brown before him was another phenom who just had the genetics to be an exceptional football player. And these are the ones that make it to the top. And it's the very fact that they are exceptional. That is far different from the norm that has caught our attention in the first place and what distances them from ourselves. They are how we would love to be, but we won't be well, you know, we'd like to entertain that thought as long as possible because who would want to be Herschel Walker?

Allan: 37:58 But you know, I came back to kind of what we can be, you know, cause we're, we're all now well past that point.

John: 38:06 Welcome to the club.

Allan: 38:07 Yeah. Uh, even thinking that's possible. But I do want to get into this because you've, you've got some training protocols in the book and I really want to help someone understand how when we talk about this deep fatigue or you know, the high energy output. How does that relate to a workout? And then why does that then result in us spending actually less time in the gym.

John: 38:32 Will you spend less time in the gym because of the nature of how the programs are engineered. Number one, you want to use all three classes of fibers and we want to do what's called a sequential recruitment, which means you go from a slow twitch to intermediate twitch the fast twitch and for that to happen, there has to be a meaningful load imposed upon the muscles so that it doesn't, all the work isn't done by slow twitch fibers if the weight is too light. Since we have a type of fiber slow twitch, which is very slow to fatigue and very quick to recover, they're the same fibers you use on a walk, for example. It's very easy for the fibers that you initiated the exercise with to recover. By the time you've completed a certain amount of repetitions and therefore you never break out of that cycle.

It's slow twitch, slow twitch, slow twitch, slow twitch, but the load is meaningful. That's like you ride in the bike up the hill. Now you're, you're going through these fibers at a rate quicker than they can recover at and the body has no choice but to recruit the next order of fibers in line. So we move on to the intermediate twitch and have those fatigue out before the slow twitch fibers that you started with fatigue out. Then we'll move onto the final class, which is fast twitch and that's where you'll notice, you know the difference in respiration and the burn and, and all of these things. So the protocols are, because they're demanding because they cycled through fibers at a quicker rate. You're basically out of gas after about a minute and a half to two minutes of work. So it's, it's like you starting your, your bike ride up the hill halfway up the hill, you're just flipping off the hour you did on the flat, which didn't really do much except recycled slow twitch fibers.

But there are also done with an eye toward minimizing wear and tear or opening and closing of the joints. One protocol in the book, which is called done in one requires, but one repetition just performed incredibly slowly and can take up to two minutes to complete, you know, a full extension and contraction of a muscle. Other protocols such as the Max Pyramid will burn you out really quickly and in fact is so demanding that you might not need, need more than two exercises in a given workout to reap the full benefit because you simply won't have, you'll want to give 100% but you won't have 100% left to give for a third exercise let's say. And the protocol that I tend to start most people with is, is an old one and um, you know, went back to the 1940s. It was designed by the physiologist Forman Watkins.

And the reason I put it in there, it's because it's time tested. It's probably put more muscle on more people than any other protocol combined. And indeed I would venture to say that most other protocols since then have been footnotes to Dolores and Watkins method and it's pretty standard. It's three sets, approximately 10 reps per set is very light and as strictly a warm up that utilizes some slow twitch fibers. Second set is heavier, it uses what's left of your slow twitch and uh, some intermediate twitch. But then the third sets, the work set, it's the one that allows you to incorporate or to activate all three classes of muscle fiber. And so it's just three sets of 10. That's most basic fundamental training protocol and the history of resistance training.

Allan: 41:44 Yeah. And you, and you can pretty much do these with just some full body exercises like the, the dead lift the leg press, the squat, bench press, overhead press. And in a sense you'll get a full body compound movement workout with three to four exercises. And you know, if you're doing that and you're not taking big long rests between this and then basically you can get through a workout and you know, less than 20 minutes

John: 42:09 For sure. Oh, for sure. Yeah. Most of our clients don't, uh, worked out longer than 12 minutes and that's, that's at the high end. Some that some can be as low as six, but the idea really isn't to look at a clock to see whether or not you exhausted your muscles. You're gonna know if you've exhausted them by the effort you've put forth. And we keep progress charts and notes so that you know there is no waste of time. We know what weights you can use and we know, you know how long in the case of using a stopwatch you can sustain that contraction or how many repetitions you can perform so that when you come in the next week, we know exactly where to where to start just so you're not wasting any time and I think that again, time is such a big thing.

We don't think of it an exercise because we know we're used to seeing people get better by doing something more. You know, you got better at the piano by practicing more, you get better at stick handling in hockey by practicing more. You know, all of these things require more time to lay down certain neural pathways to perfect a skillset. But conditioning training is a completely different animal. It's not a skill set, although there's some motor learning involved. It is. It is a metabolically demanding high energy output activity. And when you're tapping fiber such as the fast twitch fibers, you know, they were not, you know, they're not on our bodies as a, as something that, uh, we needed to use on a daily basis when you, our ancestors didn't have fight or flight situations imposed upon them, you know, every day from 11 until two, you know, like people at the gym, these were sporadic occurrences maybe every seven to 10 days.

And consequently our body's never evolved. A means by which the fast twitch fibers or the fight or flight fibers required a really quick recuperation before they can be brought into service again. And so they don't, it takes time for those fibers to recover. And it takes time for those fibers to adapt and slow twitch fibers and fast twitch fibers do not share the same recovery profile. So while you can go for a walk for an hour using slow twitch fibers and upon your return home you could probably go out for a walk again because you've recovered from that very low. You know, it's not a high energy output activity, but you do a set of reasonably heavy squats to the point of muscular failure where you can complete another rep, try and do another set right away. You won't have the inclination, all of your energy and resources have been called upon at a very, very high level. And then you just have to give your body and nature, if you will, time to make the necessary adjustments. So the next time you perform such an exercise in such a fashion that's not nearly as demanding physiologically as it was the last time you did it.

Allan: 44:49 Yeah. That's one of the beginner questions I get all the time is should I just do the same workout every day? And I'm like, no. If you did it right the first day, you don't want to do it the next couple of days.

John: 45:00 And you don't want to do it again until you really have to. I mean there's two factors. One, the immediate after effect of a workout is a depletion. You get weaker. Energy was used up, glycogen was burned up, which is an energy selling them in a muscle and in some cases fibers or damage. So when that happens, you're not, you're not looking to do that again, you're, you're, you're essentially tripping the growth and repair mix. He doesn't have the body into motion by doing these workouts. And that's the same mechanism that comes into play. If you should ever cut yourself or burn yourself and the next time that should happen, just informally observe how long it takes for that little bit of skin or Dermis to bridge the wound. And that's just a little bit, it's usually seven to 10 days anyway. So the, the healing process, which is where the benefit that we're after occurs takes time.

It's not a, it would be the, like the workout is the stimulus, which is like when you cut your hand, well that's a stimulus to your body to produce new tissue, to close the wound. And when you work out with weights its extinguished your body to produce a little more, you know, a thickening of the muscles. But you don't hasten the process by recutting your hand every day, you know, you delay it. And the same is true with a workout. And I remember speaking with Doug McGuff about this and he said, interesting point, he said, but did you know that the skin repairs itself through the ectodermal germline, whereas muscles come from the Mesodermal germline? And I didn't know what the hell he was talking about. So I said, no, I didn't know that. And he said, well, here's what you need to know about.

He said, the active Dermal Germline, which you mentioned with the cut, which takes over seven to 10 days to heal, he goes, it is a germline that heals much, much quicker that muscle does. You said so if you scratch your cornea can be pretty well on its way to repair in 12 hours, so if you're going to be doing a very demanding workout, don't beat yourself up. If seven days ticked by and you haven't been back to the gym yet, you know you may need the extra day or two for full recovery because again, it comes from a metabolic line that is not quick and turning over proteins necessary for a rapid repair.

Allan: 47:08 Okay. John, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?

John: 47:19 Hmm, that's interesting because it's an interesting definition because consists of three completely unrelated conditions that are under one umbrella term, but each is important to consider. Fitness is your ability to function, to do things that you want to do. Health is simply the absence of disease and happiness is a subjective term is what makes one person happy, might bore another person to tears. But I believe that the type of training that we've been discussing, high energy output training will look after the first condition you mentioned and to some extent it will positively impact your health as well. It won't cure a disease, but it might help prevent your health from deteriorating to the point where your body can't combat certain elements that might lead to diseases such as say, diabetes and perhaps the ability of your body to carry out the dictates of your mind in terms of doing things you really want to do and enjoy doing might lead to happiness of a sort and stave off conditions such as depression to some degree, which in fact the medical literature is indicated about resistance training. But only you can infuse your life with purpose depending upon your individual psyche and that will give you peace of mind to some degree.

Happiness is an interesting topic because as a perpetual state is foreign to human beings, and I'm not sure that it would be desirable as there is a vast spectrum of human emotions that collectively make up what we could call the human condition and some of them are the furthest thing from pure happiness, but to experience them all to live your life within each nerve fully exposed during this brief go round that we have is to experience the totality of your humanity. And according to some philosophies, at least your experience of a particular emotions opposite tends to heighten your experience of that emotion when you experience I again, as you know, you often only know things through contradistinction.

So after all, what would darkness mean if you only ever knew light, but to your point, given that the studies have shown that your health can be preserved with proper resistance training, given that the studies have shown that your functional ability can be tremendously enhanced through proper resistance training. And given the fact that studies have also shown an interrelationship between psyche and Soma. For example, if you're constantly worried and stressed, you can get a physical condition known as an ulcer. You have to think that would also work in reverse. So whatever it is that makes you happy, usually it's an activity or something that you enjoy. You need your muscles to get you to it or to perform it. And this was a means by which you will enhance and preserve your ability to do those things that you enjoy and to do it, you know, as best you can in the absence of the disease better than any other activity. And certainly fire quicker and more thoroughly than any other activity.

Allan: 50:04 Yeah, I'm inclined to agree with you because, you know, I think, you know, if you kind of go back to some of the happiest times in your life, it typically involves you spending time with someone that you care about, like a grandchild or something like that. And your ability to be engaged with them and doing the things that need to be done. So I agree with you there. And then, you know, if you're really doing this workout the way you're supposed to, it's not going to be the most pleasant day of your life. So you're going to be very unhappy for that 12 minutes.

John: 50:35 But yeah if you can get comfortable with being uncomfortable for, you know, six to 12 minutes a week in order to have all of the benefits of resistance training can give you, you know, maybe it's a deal worth taking.

Allan: 50:50 I think it is. I really do. So John, if someone wanted to learn more about you, learn more about the books that you've written and the things that you're doing, where would you like for me to send them?

John: 51:00 Well, I don't really have a dedicated website about any of that. Certainly for the books, they can go to any of the online bookstores. They're available there. Amazon carries all my books and that will at least be able to give them a means to see what I'm interested in, what I'm working on. And as I tend to publish quite a few of those and if they're on Facebook, feel free to look me up and say hello.

Allan: 51:23 Okay, well you can go to 40plusfitnesspodcast.com/388 and I'll be sure to have links to the books and also to John's Facebook.

John, thank you so much for being a part of 40+ Fitness.

John: 51:38 Well thank you Allan. It was a pleasure to speak to you.

I hope you enjoyed that conversation with John Little, you know, it's, um, it's always good to get the most out of our time working out so that we're getting the best benefit in the shortest amount of time. Bang for the buck, right? So go back and listen to that again. Go ahead and get his book, The Time Savers Workout. Really good book as well. I did want to let you know, again, I do have those slots for one on one training. You can email me Allan@40plusfitnesspodcast.com and I'll send you an application. But if you're just on the fence with this and you're just not quite sure, why don't we schedule a 15 minute consult? You can go to 40plusfitnesspodcast.com/15min and we can schedule a 15 minute consult. We can talk about what your needs are. We could talk about what your goals are. I can give you a little bit on the phone there just to kind of give you a taste, a little taste of what it's like to be working with me. One on one. So go to 40plusfitnesspodcast.com/15min. Thank you.

Another episode you may enjoy

June 24, 2019

Live large and live long with Jennifer L Carroll

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Thank you!

When Jennifer L Carroll's husband was diagnosed with cancer, they resolved to make the most of the time they had left. She's shared the story and the lessons she learned in her book, Beyond Invincible.

Allan: 01:05 Jennifer, welcome to 40+ Fitness.

Jennifer: 01:09 Hi there. Hi Allan. Nice to meet you.

Allan: 01:11 Nice to meet you too. And you know, of course I read your book Beyond Invincible: Live Large, Live Long and Leave a Profound Legacy. So I feel like I know you pretty well because the book itself was just so heartfelt, impersonal what you went through, what with your husband, Phil and the family and just all of that as you're reading it and you're thinking, okay, I'm thinking, okay, I'm, you know, I'm the guy, I'm supposed to be the provider, but I can tell you I felt a lump in my chest and even though only 5% of men can show breast cancer, it's still a thing. I went and got checked out. Everything was cool. Doctor's like, no, it's not that. Charge on. And I did, uh, although I am changing my lifestyle considerably by moving to Panama. But I really just appreciate how you shared the story and then it wasn't just a story. It then was a series of lessons that I think all of us can learn from.

Jennifer: 02:08 Well, thank you. Yeah, it was an unfortunate situation to have to learn these lessons through, you know, like I say the lessons we learned living while dying. But they were very eye opening and they were lessons that you came to realize. And my kids especially, you know they learned at a younger age then I think typically learned. Learning things about just how to kind of say yes to saying no, we like to live in a world where you know, it's just with infinite opportunities that was just easy to just kind of try to do everything. And we had that mentality. But faced with this life threatening illness, it just forced us to prioritize our lives and recognize what truly matters. And so it has been an incredibly oh, profound journey. Certainly not a journey I wish on anyone. It's been very tough and everyday I, I miss him tremendously.

But like I say in my book and in my speaking, you know, life happens to us. What happens to us happens for us in that sometimes these things don't, we don't understand what are bigger than us blindside us and are not on Tuesday, our mess, messy parts of life can become our message and our ar tests can become our testimony and our trials could be, you know, just becomes something that we can share and share our stories and share our insights and make a difference in the lives of others. By allowing them to kind of glean insight for what we've experienced, apply it to their lives and hopefully come out better off. Like I hope that you will share your Sloth life..

Allan: 03:52 The sloth. Yeah. Sloth life. Yeah.

Jennifer: 03:55 Sloth Life, I hope you share it because I want to learn that lifestyle a little bit, just tie a little bit to this crazy world we live in over here still as you're enjoying the chickens and the tranquility of this amazing new journey of yours.

Allan: 04:11 And I think that's really, you know, in the book as I went through, I was like, you introduced me to Phil. You know, through stories and through just, you know, his, you know, he was in the book and I was like, this is the kind of guy I would just love to sit down and have a dinner with or have a drink with. And so I just really kind of acclimated to who he, who he was and what he was doing in his business life and his family life and all that. And just saying, you know, this was just a really cool guy. And then unfortunately, um, he got cancer and then there's a challenge and there's some things that you're going through. Can you take just a minute to kind of introduce Phil so we know who were talking about,

Jennifer: 04:50 Okay, so Phil Huh. Was larger than life and very, he was an Alpha personality. He absolutely thought he was invincible. He had this invincible spiritual entrepreneur. Really just always saw the hole in the doughnut. He saw the opportunity. He used to, he used to coach might son our son talking to you when he was a little dude. And he's tell these little guys that were all keen to like go masons score a goal because of course that's life. That's the metaphor. And that's what all they wanted to do. You'd say, Gosh, you have to, you know, when you're wasting towards the net, you got to shoot. You can't shoot at the goalie because the goalie is the obstacle. It's the barrier to what you want. You have to see the hole around the goalies because those are the opportunities.

And that was Phil. He did not see obstacles. He saw opportunities. And when the kids grew up and they'd say, Dad, I have a problem. They'd come with him with weeping eyes and dad, this happened. That happened. He would say, Austin, we don't have problems, have opportunities. And anything that came his way just looks, you know, he had these rose colored glasses and he could just somehow see the positive in everything. So that was Phill in a nutshell, larger than life. And, um, but the downside of that, that was the greatest part, that was the part that we just all tapped into and how he lived every day to leave his legacy and why people remember him. He just had this intense power and ability to see the goodness in all things. But he also, it became his demise because he truly felt so invincible. But he had, he was gonna fix it. Like most Alpha personality, most, I don't know if I could just generalize to men, but let's just say fathers, husbands, you know, our heroes, they have to take care of everything.

They're fixed it guys, they're going to, they're going to take care of their wives. They're going to take care of their, their staff. They're going to take care of their kids. They can take care of everything. Do you know what Phil didn't realize is that he made this assumption that if he was fit and have abs and could run marathons and ate organic, he was healthy. And in fact, that is a disconnect. He wasn't healthy. In fact, she had symptoms of prostate cancer that he ignored. And he never went to the doctor because he knew more than doctors. He understood his body and he was young and he just didn't go to doctors. The first time he ever sat across a desk of a doctor in his life, doctor looked at him and said, Phil, we have stage four prostate cancer and you're fighting for your life so you can feel me getting a bit choked up here.

This was my passion for writing this book is to not only share with the world this incredible man's story about how he lives large with great passion and vision for life and making life happen. But I also want to add significance to death and bring me to death by sharing his story and really trying to just get this message of proactive health out to a personality of that Alpha personality that just thinks they can handle everything. They can take care of everything because in fact Phil couldn't. And so, you know, sadly if you choose, he passed away and he didn't take care of his health the way he could have been a bit more proactive. So that's really, um, the passion behind the book and bottom line message of just being proactive about your health and recognizing the significance of health, which I know is what your whole platform is all about is health and fitness.

Allan: 08:27 Yeah. And again, I think that's one of the kind of the core tenants out of this is this, you know, this could've just been a story and a good story that, cause I, like I said, I really, I really liked the guy. Uh, I've never met him, but I really like him. And so I get that it's just what I liked so much was that then, okay. You know, as we start looking at our health, and it's something that I'm really kind of wrapping my mind around more and more is that, you know, perception is reality in many cases. But when you're looking at your wellness, you know, so beyond just the general health, it's not just, okay, what is the, what is the biopsy? What is the blood test? What does that show? What is, you know, what's your fitness level like you said, can, you know, do you have six pack ads and those types of things. But it's this are you living the quality of life of you having the things that you know you enjoy. And that kind of goes on this concept of having a positive view. And it is something that as I've had conversations with you before we got on and, and then now have, you know, come from the book, is that there's this common thread that runs across your message and your life is okay. I still need to be positive that things are happening, but I still need to be positive. Can you, can you talk a little bit about that?

Jennifer: 09:42 So the first thing that resonates with me as this concept that you just brought up, and I'm sure it's the philosophy behind why you picked up your wife Tammy and you and you moved out one way away to live, put yourself in a, in a life that has a little bit more rest, that has more of a sloth life. Phil lived this intense life where he really said no to nothing. And we all have stress. Stress gets us out of bed. Stress allows us to accomplish great things. Stress, You know, but there is destress. So there's obviously a difference. And I know you know the difference and I think people generally know the difference between stress and destress. Phil learned that too late. We have, we all, we might have a bucket list. People understand the concept of a bucket list. When we had traded something, and I talk about it in the book called the chuck it list. Because all of a sudden in our lives we just didn't have intended opportunities. The world is our oyster. We had, Phil was fighting for life and so he couldn't even really travel. He was hooked to an oxygen tank and so all of a sudden these things would come at us. We had to have a way of figuring out how do choose what to do and not to do.

And what we did is we write our core values every year as part of what we do to set our goals. So we made a list of what are our core values and number one had to be health, love, family, faith. We wrote these core values and as life came at us, we would just look and see if they fell under those, those values. And if they didn't, we actually physically had a bucket on the counter, and little note cards, little index cards. We write it down and throw it in the bucket and just out something to do with like just crinkling up that piece of paper through it away just destressed us because we couldn't do all these things and we were able to justify the importance of doing the things we chose to do, which aligned with our values and chucking the things that didn't align with our values and allowing us to experience rest. And the concept of rest is a very interesting concept I mean there was a story of artists that were given a blank canvas and asked to draw a picture representing rest. And one artist through this very serene setting out in the mountains of of a mountain, this mountains and trees and this dead calm lake. That was his depiction of rest, which makes sense.

The other artists painted this tumultuous waterfalls, raging waterfall and pouring down. You could see the mist from the waterfall in this picture. And then through the waterfall was this branch of a tree. And at the end of the branch of a tree with a little nest. And on top of that little nest was a little bird, little sparrow sitting on her egg. And that was his representation of rest. And I, the point is with this metaphorical story is that in our lives, crazy chaos and noise coming at us, bombarding us from all angles, phone, Internet, emails, people demanding us doing all these different things. We can still find rest even in this crazy world we live, I don't know if he's been to India, but I've been to India on a speaking tour and it was amazing to see populated crazy world with no rhyme or reason and just traffic everywhere and just people. And in amongst this madness, you'd look and you'd see this band sitting on the side of the road in Lotus meditating. What? And I just found it so fascinating. See these people in this world that was just so crazy. And compared to what we live out in the Western society, they were able to find rest through peace and meditation and what you probably call the sloth life. And that was something that Phil never discovered until he got sick. And it is something that is so important to health, to have that time of rest and to have meditation and to have sloth moments where you are breathing and in a place where you can hear the whispers of, you know, the omens and, and of life and just see the significance of what really matters and kind of boil it down to what we really value. I'm just aligning our choices with those things that we value in life.

Allan: 14:19 Yeah. And, and I really, you know, I think that was a cool thing. I did actually go to India and I found it odd. They have a timer to when the light's going to turn green. And it is, it is literally like they're lining up for the Indy 500 with a cow, with a taxi, with a tutut, and they all take off at the same time and they're all honking their horn. So they don't hit each other because they physically see everything that's going on. They're just listening, listening, and it's phenomenal. And you're right. Yeah, there's, there's just the person sitting over in this side of the road. There's another person that I guess to make a living, they've picked up a broom and they're just sweeping and it's like, okay, you know, everybody's making their way. And if we're all in that charge, charge, charge, charge, lifestyle all the time, you're right, We're not giving our bodies something that's extremely important for it to recover, to even enjoy a basic moment. And even you might not think that paradise of that mountain or I'm not in this or that. These things can be found in your own back yard. You know, just going to the city park and just taking just a moment to take in a few breaths of fresh air. Particularly as now, you know, we're, we're into June and it's about to get warm. Take advantage of those good weather days and spend a little bit of time at the park, spend a little bit of time just casually walking through the zoo. Even if you don't know how those grandkids, sometimes just going and doing something that's very just a fine and just relaxing is going to do a lot to add value to your day.

Jennifer: 15:50 For sure. For sure. Yup. Even like starting off your morning and just having, instead of diving on your phone and checking your messages and your emails to just wake up and have a little moment to kind of ease into your day. They say ideally even 60 minutes of just either meditating or reading something inspiring or listening to a Ted talk or, or doing something that just kind of eases you into your day with that proper mindset instead of just diving into all of our to do lists. That crazy world we live in.

Allan: 16:24 Yeah, I have, I have this book, it's called the Daily Stoic and basically stoicism and it's these little like two minute little vignette things that you can read each day. And I've had this book for like three years and this is the first year that have actually made every day. You know I'm like I'm sitting down to take a moment to read and like I'm so I'm so proud but you know all the things I've accomplished in my life. This is actually something that I'm pretty, I'm pretty happy about.

Jennifer: 16:53 That's cool. That's great. I know it's a big practice for me cause I've just trying to stay positive myself and on this journey and, and get through this [unaudible] is wake up in the morning and just, I write in the gratitude journal every morning and just take a minute and kind of reflect on all the, you know the abundance that I have and then how I'm so grateful for so many things and just the things that I'm looking forward to the day and kind of write down kind of what is the, like what would the day be? What would success look like at the end of this day for me, what would three things be that would just make this day a successful positive day? And I think by just setting up retention first thing in the morning before you start diving into that, all of your stuff and all the emails and all that follow up, I think that has been a very, very significant thing for me. And it's what I share other people and not only this book but in, I'm putting on Women's retreat now moving forward that are called Illuminate You. And so I teach a lot about these setting goals and doing vision boards and aligning your values with your goal setting and the importance of having a mastering your morning. My daughter, actually, my daughter Jessica, who certainly has been on this journey of loss as well, she does retreats as well and they're all based on master your morning master your life. And it's just the, which was in that first hour of the morning, even an hour and a half that just consent not only your morning but by eight o'clock your day is pretty much set. And if you can set your mornings up rate, you know, it really does set up your life the right way and it's transformational.

Allan: 18:34 It is, it is. You know, I'm probably not as good at that as I would like, but I'd chosen a lifestyle where I don't have to be as productive, if you will. For me, productivity is, is, you know, making sure one, I spent some time with my wife, you know, two I've done the things I need to do for my clients. And beyond that my workday's done. I can just, you know, relax if I need to or I can do something. So I guess it's sad to say it took me a long, long time to get to this place and I don't think I might've been as hard a charger as Phil, but I was a pretty hard charger in myself. I was actually training for a spartan race and I'm just doing this training and I had a trainer and I was working really hard, was getting really strong and everything was going the way I wanted it to Aand then I tore my rotator cuff and you know, it was like, okay, well what does this mean? And you know, I like physically going to be able to do this thing and I just committed myself, you know, being the guy. I can do this. And that's my, there was a concept in your book that you call, it Just Keeps Swimming. That I really like because I was like, okay, well that's where I was and now I might've been doing it for all the wrong reasons in the world, but I just really liked the concept of when things aren't necessarily what you want them to be, just continuing that move forward to saying, okay, I can't do overhead presses obviously what can I do? And I changed out my workouts working with my trainer. We figured out what I could do and that meant when I went to actually finally went in and got surgery done and then into PT, I was in much better shape than a lot of other people would have been because they would have just quit. They would've said, okay, well I thought I'm done. Can you kind of talk a little bit about the concept of to Just Keep Swimming and how you use it?

Jennifer: 20:28 Okay. Yes, so we had little kids. We loved the movie finding Nemo. I don't know if you are a fan of that movie, but it's just, it is a classic about little nemos who gets lost and his dad and Dory, what's his dad's name? Anyway, but Dory was the little, the blue fish and the two of them went on a journey and they had to end up in Australia. They were on a search for his long lost son who got picked up by some poachers. Fisherman. Anyways, a cute little story, but it's one scene in the story is where Dory and nemos Dad, I forget his name, it are in this whale. They got swollen by a friggin whale on this journey. And the metaphor is like in life, did you ever feel like you'd been swallowed by a whale? Right. Okay. And you know, we're inside this whale thinking, okay, this is it and it smells and there's carcasses inside that no ribs. And you're like, this is it. This is it. We're done. We're swalloed by a whale it's, it's over. Okay. And as nemos dad is just, you know, they'll never see nemo again. This is it. Dory bust into song. Just keep swimming, just keep swimming, and we love this movie as a family, the Carroll family and Phil for some reason took this and ran with it and he used to put little signs all over the house, posted up on tack boards and things, a little mantras and one of them would always just keep swimming and just keep moving your feet. He had another philosophy of two steps forward. You have two steps forward, one step back that's life like two steps forward, one step back. You're still going to, as long as you keep moving forward, you're going to progress. Even if it's just baby step and if you're back to finding nemo after dory busted a song and Nemo's dad doesn't give up, the whale throws him through the blowhole and they end up in the harbor of Sydney and they find Nemo. So it has a happy ending.

Yes. The metaphor is to just keep moving and Phil really just did that and it was amazing. I was so hammered with this man my whole life. He was just such a go getter. He was just such a driver. He just, he, like I said, he never saw the obstacle. He only saw the opposite opportunities and he accomplished a lot of things. But the one, I remember this one day, he, we're sitting out in this chair in our backyard and it was, you know, he's used to be this huge big man that filled this big chair and he was now just this waste of a man and he had it hooked to an oxygen tank and I was watching, I was cleaning up his breakfast and I noticed them reaching down into the well of, or into the side of this chair. He'd obviously placed these little two pound weight and one of the time he started lifting these weights over his head, two pounds, little pink weights that I used to walk with. And I just, Ugh, I watched him in awe, I thought he's sitting there all by himself. He doesn't have a trainer. He doesn't know I'm looking and here's this man who is dying, but he's still gonna keep on swimming. He has the belief that my body's made to move and I'm going to keep moving. And I'm going to fight this till the end and sat there and I watched him slowly and painfully lift these two pound weight over his head for 10/15 minutes. And I've never been more in awe a human cause I just, I couldn't believe he was still fighting all on his own and we kept those two pound weight on the kitchen counter for up to a year after he passed. And it was just such a metaphor to not give up because in life we just have to keep moving forward. And many times we have races or Spartan races and we're, you know, we're athletic and we run into injuries and, and we have to keep moving forward because no matter what, even my dying husband still found reasons to keep strong enough for himself and his family should not ever really be dying.

He was living while dying right till his very last year breath, which is just, you know, it was really incredible to watch that. And even on my journey through my loss, I feel like I'm constantly thinking about that metaphor and thinking about this little two pound weights because it is, it is a journey and none of us are insulated from loss of challenge and chaos and how do we stay positive and keep on swimming when we hear the word I'm leaving your, you're fired, you're son or daughter has autism, have an injury and you can't finish the race. I mean we have various levels of these challenges, but I think it's just really important to just recognize that as long as we're moving forward. Just one baby step at a time and we're lifting a two pound weight up over our head, that that's how we can just keep our journey moving forward and not give up. Don't give up.

Allan: 25:11 Yeah. And there's a lot of this going on in the world. You know the rates of cancer just going up and none of us are actually invincible. None of us are immune to cancer. Rather we lived a really healthy life or not. It's still something that could be there and you know, the worst part of this, and I'm, I'm right up in there, I'll put my hand up and say, me too. We don't get ourselves, as guys, we don't treat ourselves as well as we should. Women are a little better at going in and getting their mammograms and getting their their thing done for one reason or another us guys are like, I don't feel sick, therefore I'm not. And that's not, that's not how this stuff works. So the, one of the clear messages out of the book that I, I want everyone to kind of take away from this is you're over 50 and you haven't gotten that appointment done. Go get that appointment. If it's the time that basically they're saying you should, yes you should. If there's enough data out there to say it's likely to happen to you. So don't ignore it. It's, it's, you know we get insurance because we know that something could happen. We get auto insurance because nothing could happen. It's outside of our control. And this is just kind of one of those insurance policies. By catching it early, you stand a much better chance of helping yourself. Can you kind of just, I mean, just, you know, I put the message out there but that to me that was the message that I'd like to get around this as well. Cause I didn't want that to be a monologue, but I kind of took it, didn't I?

Jennifer: 26:37 No, that's so, yes. You know, I look at it, I'm constantly talking to them, entrepreneurs and business people. It's just mostly my audience, partly because Phil was involved in a lot of different organizations, business organizations and they know his stories. So they've wanted me to share it with them. And it is this concept like treats your health, like you treat the businesses and do the due diligence on your health as you do in your businesses. I know these entrepreneurs, they do whatever deal they're doing, they do all the due diligence and they hire a slew of lawyers and they pay them a ton of money and they do all this research. And if there's one little red flag before they jump in, you know that's it. They walk away from a potential investment because of the research and the due diligence they've done on each of these deals.

And I just, I know Phil, I watched Phil do it for years, but I know he did not do that with his health. He just didn't get the information that he needed to make the right decisions. And He, you know, he did run marathons. He did eat organic, he was healthy. He did have a great physique. He, he looks extremely fit. He was fit but inside he just, he really didn't believe in going to the doctor, in fact he bragged about not going to the doctor or the dentist and it really backfired on him. And it's not to say he had a very, he had a very aggressive cancer. It might've taken his life anyway. But the fact was is that if he had been a bit more proactive or a lot more proactive about his health and you know, he was diagnosed at 47. I talked to men about getting a prostate check. Not waiting till they're 50 because it's, you know, it's a testosterone based test there. It's PSA, prostate specific antigen in the blood that they're testing. Not a perfect test, but it's, it gives you a huge fighting chance if you can detect it early enough that you can do something about it and if you can do something about it early enough, really there's a lot of other.

I mean Phil was 47 years old and he was diagnosed with prostate cancer stage four and had to have a prostatectomy and was insufficient at 47 I mean just even, that's a whole other conversation of the challenges of a young man facing that and it was horrific for him and it was just one of the, you know, anyway, it was, that's the whole, like I said, another whole story, but if you can catch it early enough, 97% of men survive this illness, so get the information, get a baseline at a younger age than 50 I know they say typically 50 but it's fed. The cancer is fed by testosterone. And so they just said that it's more aggressive in the younger men. So just get a prostate check early enough that you can start a baseline and then every year, every second year, just keep doing the test. And if it slightly goes up in it, there's signs that maybe you could have a cost state, might've prostate cancer and it can be dealt with that ignoring symptoms and once you have symptoms still has symptoms where he was urinating a lot, couldn't empty his bladder. Um, because he was 47 years, these conversations were happening in the locker room where it automatically triggered him that he might've prostate cancer. He, you know, probably, you know, he was diagnosed a lot earlier than most men. And so I do try to get men to just include it in their annual checkups to have this test done in their forties just to be safe and to just know that information up front so they can deal with it.

Allan: 30:04 And you get so many more options when you catch these things early on. So much is out of your control if it gets too aggressive, gets too far along. So, um, Jennifer, I define wellness as being the healthiest fittest and happiest you can be, what are three strategies or tactics to get and stay well?

Jennifer: 30:24 Yes. So I agree. I have like my retreats, I'm running my retreats now and they illuminate you and my three concepts are fun, Fab and Frisky. So I think fun factor is just to, it's never too late to rediscover what turns you on. And so I really believe in a creative, you know, tapping into your creative genius. So one of the things I teach or introduce women potentially in these retreats is art, comedy and dance and just getting, you know, making sure that you're doing things that are fun, that keep you laughing, that keeps you figuring out what turns you on about you. And then I think under the fab part is very much, you know, being fabulous and be healthy is feeling alive, feeling vibrant and healthy is making sure that you eat properly. It is, as you know, very much of being physically active and moving your body.

But I also, if I could say one of the biggest things I've discovered in the last 10 years, because even when Phil was sick, it's been six years since he passed. We didn't really value the concept of rest and meditation and like having staycations and going into your backyard, actually noticing that you have hummingbirds in your backyard that are really amazing to just watch and appreciate their flight and their little magical dances and their little whispers of messages. And we discovered that through this journey of Phil's illness and then my rediscovery of myself in my new life and kind of what is fun, fabulous and frisky about me. And I think that that rest factor is very important.

And the other thing, I think the number one thing to health as well as just trying to stay positive and choosing happiness and that comes, you know, to this, what turns you on to yourself? What is it that you find about yourself that makes you happy and keeps you positive? And looking through the worlds through those rose colored glasses. And so I think that's it. That's kind of just, those are probably my three things is to be positive, to find rest through meditation and just stillness, and then also just never stop kind of rediscover and what turns you on or what keeps you alive and happy and being the best self you can be.

Allan: 32:45 Those are really cool. Now, Jennifer, if someone wanted to learn more about you, learn more about the book and the retreats that you're doing, uh, where would you like for me to send them?

Jennier: 32:55 Yeah, it's simple. Jennifer L. Carroll my website is https://jenniferlcarroll.com. And on that, you know, on my website you can certainly learn more about my book Beyond Invincible. And there's a tab about the illuminate you retreats that I'm putting on in Scottsdale, Arizona. I've got some intensive one day retreat going on and then I've got three day retreats that are going on as well and we tap into the rediscovering your fun feathered, frisky selves that we certainly have a lot of fun and so that you can learn about if you want to get more information on those things. I also have some video footage of our family and, and Phil, I did a little video show on Phil's last year of life. He himself talks about some of the lessons he learned living this journey of life and he's so positive and even in his last days. And so there's some footage on there. A show called following Phil that we did on, on Youtube and Facebook. So you can tap into a whole bunch of different resources and things on my, on my website.

Allan: 34:01 Okay, well you can go to 40plusfitnesspodcast.com/385 and I'll be sure to have a link there. So Jennifer, thank you so much for being a part of 40 plus fitness.

Jennifer: 34:12 Well thank you. And I really am hoping to, I'm really looking forward to following your, your journey in Panama on your sloth life.

Allan: 34:22 At the very least, because you know, Tammy was on about 10 episodes ago and so yeah, I'm fairly certain as we get things organized here and get a little bit more into it I'll have more episodes like that, so thank you.

Jennifer: 34:34 Cool. That'll be great. I'm really looking forward to learning more about you. Thank you. This is really, really great to talk to you today.

All right, so how did you like that? I really enjoyed that conversation with Jennifer. She's got a really, really cool outlook on life and things are really looking up for us. I'm really, really happy to have had that conversation. I hope you took something valuable from today's show. You know, I wanted to give you a little bit of an update of what's going on around my world. As you know, I bought Island Fitness down here in Bocas del Toro, Panama. So I'm getting into the day to day of that. And it's Kinda got my juices going to want to do a little bit more training than I've been doing.

I'm not saying I've shrugged on any of that. I mean I am working directly with my clients but I really haven't gone out and said, hey, I want new clients, but I'm opening up five new slots for my one on one personal training and these are very intense, very specialized personalized training sessions that we have directly on the phone via email, you're part of the group. So there's also group accountability. It's a really cool set of features. I'd love to have you talk to me about it to discuss how one-on-one online personal training can help you reach all of your health and fitness goals.

I know during the summer we get busy, things here and there and a lot of times our health and fitness goals just sort of fall by the wayside and I don't want that to happen to you. If you have a coach, if you have accountability, you can stay on track and enjoy your summer. So why don't you go ahead and just send me an email, allan@40plusfitnesspodcast.com. Again, that's allan@40plusfitnesspodcast.com. We could have a short little dialogue about it. I'll send you to the application form if it looks like you're a fit, and then I'm going to accept five new clients during the month of July. So starting July 1st, which is today. You want to get on that list? You want to go ahead and email me so I can get you in there, allan@40plusfitnesspodcast.com. Really looking forward to meeting you, really looking forward to helping you reach your health and fitness goals.

Another episode you may enjoy

Short cuts to happiness with Tal Ben-Shahar

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Today we're going to interview a very, very cool guy. I know you're going to enjoy this interview quite a bit because we're going to talk about happiness. As you probably know, if you've listened to this podcast for awhile, I've recently moved down to Panama and so I've been kind of going through a kind of a stage to move and we came back to the states a couple of weeks ago and moved out some things out of our house to make it a little easier to facilitate moving in closing, when someone does actually make an offer. But it's also been a pretty stressful few weeks and try and get that done. Get our dog down here to Panama, which was an ordeal in and of itself. And also sign the contract and by Island Fitness here in Bocas del Toro.

So now I am a proud gym owner of Island Fitness in Bocas del Toro. If you find yourself down in Bocas, please do come by and drop in for a workout. I'd love to meet you.

But again, that's been a very, very stressful time. So I'm, I'm really glad to go back and reflect on that with a this renewed look at what we were talking about today. If there's anything I can do to help you though, I do really want to help you reach your health and fitness goals. It goes well beyond what we do here at the podcast. I'm all in for helping you find wellness and I'm offering a free 15 minute consult, a no obligation, just a free phone call. We get on the conference call line and we'll talk about the things that matter most to you and your wellness.

You can go to 40plusfitnesspodcast.com/15min and book your free 15 minute consult. That link actually just takes you directly to my calendar so you can just set up the link and nothing else to do. Get on the phone with me and I can try to help you reach your health and fitness goals this Summer.

Tal Ben-Shahar knows the power of happiness. In fact, he teaches courses at Harvard on positive psychology and happiness. On this episode, we discuss his book, Short Cuts to Happiness.

Allan: 02:56 Tal, welcome to 40+ Fitness.

Tal Ben-Shahar: 03:00 Thank you. Thank you for having me here.

Allan: 03:02 Your book is called Shortcuts to Happiness: Life Changing Lessons From My Barber. And your barber's name is Avi last time I went to a barber and I didn't have one that was nearly as cool as yours.

Tal Ben-Shahar: 03:28 Yeah. Well, you know, I must say that during those two years I had at much shorter haircut than usual and not just me also my boys. So I took them more often than necessary to the barber.

Allan: 03:40 Yeah. I get it. It sounds like a really cool place that it seems sometimes you just pop in just to hang out. It was, it was really kind of that, that cool of a place.

Tal Ben-Shahar: 03:50 Yeah. You know, in many ways, I saw it as an island of sanity in our crazy busy world, where things are up in the air and everything is virtual. And here was something, a real, authentic, simple, and wise.

Allan: 04:07 Yeah. My wife and I moved to Panama not long ago to try to find exactly what you're talking about. We were, we literally are on an island and yesterday we went to this this farm, it's an organic farm. They do cocoa and coconuts and all of that. So he taught us all about, walked us all over his property it was really cool to just kind of, I guess I would say disconnect, but it really was reconnect because we spend more time online I think then I do offline and that's really kind of a sad statement. But, I do appreciate that you had that opportunity to hang out with Avi and learn even probably more than probably a second book coming I guess is the best way for me to explain.

Tal Ben-Shahar: 04:49 This is a sequel. Yes. I am actually hoping, I must say I'm actually hoping that other people will write sequels. Cause I think maybe the, the most important, one of the most important lessons I learned is that wisdom is a ubiquitous, it's everywhere. For 25 years I've been in academia, you know, still am and most of my primary source for me was the academic research, ancient wisdom. You know, from the great thinkers, from Plato, Aristotle, Confucius and Suddenly I, when once I opened my eyes or ears, I realize that deep wisdom that is there was just a literally in my neighborhood.

Allan: 05:29 And that's what I thought was so cool is you know, one of the things you did in the book, and I'll have to look it up here real quick because I actually, as soon as I read that chapter, I pulled down the book. It's a fiction book is called the Schopenhauer Cure.

Tal Ben-Shahar: 05:44 Yes, by Irvin D. Yalom.

Allan: 05:46 I've downloaded that book that's now on my reading list for the next one because I just thought it was really cool that you were looking and tying these things together from the conversations that having with your barber to a book you may have read somewhere else, even if it was a novel. And just kind of like, I you said it's just this birth of wisdom that you're getting in your, in your local environment.

Tal Ben-Shahar: 06:08 Yes,and what I realized is that the minute I decided to write that book. It happened. When I was having my haircut and I was not having a good day, but I, you know, went for the haircut. 20 minutes later I come out, you know, just looking better, but also feeling better. And that's the moment I said I have to write a book about this guy because I wasn't the only one having these experiences under his scissors and tutelage. And the minute I decided to write this book, suddenly this almost, this whole world opened up. And, uh, every time I went to have a haircut or took my kids to have a haircut, there were more and more pearls of wisdom. It's just about having, you know, opening our eyes, opening our ears to the opportunities.

Allan: 06:55 And that was what again, like I said, really cool because the book opened my eyes to a few things that I guess I, you know, I knew, I think, like you said, a lot of this stuff is there. It's just sometimes it gets buried in us. And one of the first topics that I kind of want to get into because as soon as soon as I read it, I was like, ah, that's it was your chapter on posture and the impact it has on us psychologically if we're not in a good posture.

Tal Ben-Shahar: 07:22 Yeah. You know, the connection between mind and body. And then in the west primarily we don't recognize this connection. And I thought about it when my kid was having a haircut and I saw how Avi essentially straightened his back and suddenly his posture changed. And I could see that psychologically he changed as well. And as soon as he did that, you know, I thought to all the research out there on the importance of posture, showing that, you know, for example, people who walk briskly with their shoulders back and hands swinging are happier. Also if they just fake it. In other words, if you fake walking, cause even if you don't feel, feel that way, you still start walking this way, you actually start to feel better. Or if you put on a on a smile, happy face, even if you initially fake it, you become it over time. So it's the connection between our postures in our psychological state, our external state in our internal state.

Allan: 08:29 Yeah. Since we traveled to Panama, I haven't had a chance to move my studio stuff down and I have this adjustable desks and I've been in this apartment that we rented. It's near town. It's perfectly located for us to learn where things are. But I'm literally sitting at a kitchen counter on a, on a chair and I just realized as I was reading the book, because it's on my computer as well as I was all hunched down and I, you know, closed and leaning forward and I was like, let's try this. I got up, I get up and actually walked to the store and when I got back, it's like I had drank a pot of coffee. I felt so much better. I had so much more energy. And so I think just, just kind of taking that moment when we realize, hey, you know, I'm not open I'm closed and I need to open myself up. I think there's a lot of joy, a lot of happiness and positive vibes that are going to come out of just kind of realizing the body is connected to the mind and vice versa. And they both can be used as tools to help the other.

Tal Ben-Shahar: 09:30 Exactly. So the fact that it's a loop between them in a loop, you know, circular relationship, uh, cycle means that we can start anywhere. We can start by changing our mind. We can start by changing our, uh, our posture. Now the interesting thing is that there is another loop, not an internal loop, but an external loop. In other words, if a, you know, you walk to the store and you know, slouch, looking down, you're unlikely to have interactions with others. Whether when you open yourself, up physically then others are much more likely to respond to you in the same way, which of course will lead to a, to an upward spiral.

Allan: 10:12 Yeah, I know my career is as an intern when I was an internal auditor, I tended to have more of a, like you said, a closed posture at work. And that affected my relationship with everybody at work. You know, they saw me as this scary guy and even though we were on the same team, the, you know, working for the same company it did, it did put off that vibe that I was unapproachable and it's sometimes difficult for me offline now, you know, just dealing day to day with just normal people to have the right vibe. And so I do need to keep myself cognizant of how I'm projecting.

Tal Ben-Shahar: 10:46 Yeah. And you know, as, as you were talking, I'm thinking of something else regarding our life in the office. You know, we spend a lot of time in the uh, in our isoffice sitting down and it's very unhealthy to spend all these, uh, all these hours. Even if you are sitting up on a positive, open posture, just being static, being sedentary is unhealthy. There are doctors who actually are talking today about sitting is the new smoking now. I think there are exaggerating but not much. Meaning there's a lot of research showing just how bad sitting for you know, eight hours, 10 hours a day is for us. And the suggestion is that the rule of thumb is, you know, every half hour get up for, even if it's 10 20 seconds, you know, get up and move around and then go back to sit. This will have an impact both in your psychological wellbeing as well as your physical wellbeing.

Allan: 11:45 Yeah, there was a, there's a lot of people that follow this thing called Pomodoro. Are you familiar with that? No. Okay. It's basically where you have a work and you know you're gonna be sitting in there doing this work task. You set your clock for 25 minutes and you just focus on that one task for your 25 minutes and when the 25 minutes is up, you now have a five minute break to get up, move around to not think about that project, to stare at blue sky, to do anything that would give you some moment of, of rest, some moment of refreshment, and then you can go back for another 25 minutes. And uh, they've found scientifically that people are a lot more, um, effective, a lot more productive following that method.

Tal Ben-Shahar: 12:27 Yes, I can certainly see why that happens. And again, the impact is both psychological and physiological.

Allan: 12:36 There's another important loop that you talk about in the book that I think a lot of us forget and it reminded me of, you know, when you read books like the blue zones and things like that, about how people are living longer and healthier, happier and healthier lives. It's about being connected is like being part of the whole.

Tal Ben-Shahar: 12:52 Yeah. You know, number one predictor of happiness is relationships. There's a wonderful study at Harvard. It was, it started almost a century ago. It followed the Harvard students as well as people from the community around Cambridge, Massachusetts followed them for over 75 years. And, um, what was fun at the end of the 75 years after collecting quite literally millions of data points. What was fun was that there was one major predictor of both health, physical health and happiness, psychological health, and um, and that was relationships. Now the interesting thing about relationships was that it didn't matter what kind of relationships, meaning some people had romantic relationships that they enjoy for, for decades. Others had very close family ties, others had very close intimate friends. Um, professional relationships, it didn't matter, but people who had close, intimate, real, genuine relationships, were both happier as well as healthier. The best predictor. Now, today, you know, you alluded to this earlier today, we're losing this connection because real relationships are being substituted by virtual relationships. And unfortunately, 1000 friends on social media are no substitute for that one, you know, best friend that one or two intimate relationships.

Allan: 14:21 Yeah, it's a 400 square foot apartment right now. So my wife and I have been spending a lot of intimate time together and you know, at first I thought when we first got here, I'm like, you know, we're going to be, we're going to be fighting all the time and I'll say there's been some, you know, some moments, little flare ups here and there, but really I feel much more connected to her, to the world, just having this opportunity to have this time with her.

Tal Ben-Shahar: 14:44 Yes. Um, I can, I can absolutely see that. The other thing though is also, you know, in the best relationships, whether it's the romantic relationships, whether it's friendships, there are disputes, there are disagreements. And there are no sterile or perfect relationships. In fact, a very important part of a healthy long-term relationship is, um, dealing with the conflict to disputes.

Allan: 15:08 Well, when you're in a one little bedroom place together, there's a few, there's a few here and there, but no, really, it's, it's been pretty, it's been pretty awesome. There's another chapter you had in here. One of the things you said about the book that I think's important is these, these lessons are not something you just read through one time and say, oh, okay, I got it and I'm going to follow this. You'd go back to these, I think these are some great lessons for you just have this book nearby. Uh, and when you feel okay, I'm angry, or I'm not connected or I'm not happy, flip through the just the table of contents. I went through kind of an episode earlier this week and I got angry. I just, you know, and so I found myself just very angry at this event. And I went back actually because I'd read this chapter before I went back and read it again. And so that's on anger management and I have to say it did help me kind of put this all back into perspective. And I'm not going to say I perfectly managed that situation, but it's, it's, it is past me now. And so can you talk a little bit about how we can approach anger?

Tal Ben-Shahar: 16:08 Sure. So, you know, if I can tell the background behind that chapter, which was a real fun chapter to write. So, you know, I was having my haircut and this woman just storms into the barber shop, all angry and upset. And Avi asked her, you know, what's up? And she says, well, you know this. And then she used an expletive, this guy, you know, cuts me off, uh, how dare he, and so on and so on. And Avi says to her, you know, I have a, I have a method of dealing with this kind of behavior on other people's parts. And she says, what. And you know, we both both actually thought, you know, he said, I beat him up because, you know, is a strong guy. But no, he takes another other routes. And what he says is that if he's, let's say waiting for a parking spot and you know, the, the parking spot frees up and is this, you know, he's been waiting and as soon as he tries to go in with a car, an SUV cuts him off.

Tal Ben-Shahar: 17:01 And then he said to us, he said, what I imagined then is that a cow cut me off and you know, both of us, you know, just laugh and say, a cow? and he says, exactly because when you're thinking of a cow, you laugh and a, and then you're not angry. And you know, he was, he was actually basically talking about some very interesting research that has been conducted over the last 50 years on emotions. And the basic idea here is that you cannot experience to emotions. Simulatanously for example, especially if they are opposites. Emotions such as amusement, a cow is cutting me off, an anger and SUV cut me off or empathy and anger and therefore introducing some humor into the mix. Actually shift our mindset as well as the set away from away from anger. And, uh, I must say I've been using this very often, not just when, you know, when people cut me off when on the road, but in other occasions, you know, imagining something funny when I tend to be angry or upset. It's very simple. It's, you know, it's even silly, but it's the silliness of it that makes it so effective.

Allan: 18:10 And that's what I kind of liked about it, was it's something internal that you can control. You know, if you recognize that you're having an emotion and that emotion is not the frame of mind that you want to be, and it's not your ideal state, you have this tool click and you internalize the humor, have a little chuckle and then move on about your day.

Tal Ben-Shahar: 18:31 Yes, exactly. And I think the thing that you're pointing to is the idea of, uh, of choice. I have a choice. I have a choice whether to focus on in a big evil SUV or a, or a funny, cute cow.

Allan: 18:47 Yeah. In my case, it's, a person that revokes a contract that I thought was going to be good for us, and then boom, it's gone. And I'm like, okay. And I'm powerless. So there was a bit of anger and then I'm kinda like, well, you know, um, how would I feel if that was a penguin, you know, that I had to prove on the Godrej no, it does. It is what it is. You know, I'm a monkey pees on you here on the, you know, in the jungle and you just, you just keep going. You know, he's just, you know, you don't get angry at the monkey, you know, the, the choice part of it is also, I think, kind of a critical aspect to this whole management of happiness or trying to find happiness. And I wouldn't say so much. You call it shortcuts. None of these are really shortcuts, but they are, they are the most direct path. And sometimes getting somewhere that you want to get is not about going fast. It's actually about slowing down.

Tal Ben-Shahar: 19:45 Yeah. I think that this is, um, this is such an important tip or shortcut you call it in, especially in our modern life when things are so fast, when that, when there is in constant flux of information and uh, and noise and happenings and you know, you, you moved to Panama, I'm, I'm assuming at least to slow, too slow down this frantic pace significantly. Yeah. And the question is how can we deal with the frantic pace and it's in one way is to just, uh, you know, move away, retire getaway from, from it all. The other approach is to find, again what I said at the beginning to find islands of sanity in this crazy busy world and island of sanity can be a going out with a dear friend to dinner and switching your phone off and not being available and really being there with that person or going for a walk once again without technology or meditating, but it's these small breaks that can make a very big difference.

Tal Ben-Shahar: 20:51 You know, one of the things that I talk about a lot is dealing with stress. And you know, stress is a not of an epidemic in the U S it's a pandemic, right? It's a worldwide phenomenon that even Australians are suffering from excessive stress. And the question is, what do you do with the stress? So what, you know, one way to think about it, you said, okay, I want to eliminate it. I don't want stress in my life. The other way to think about it, which is actually better, healthier way to think about it is the stress in and of itself is not bad. Uh, you know, I go to the gym and I lift weights. What am I doing to my muscles? I stress my muscles, not a bad thing. I actually get stronger as a result unless I don't take recovery. You know, if I just lift weights and more weights and more weights than this stress mounts and I get injured, its the same way in life, it's okay to experience stress as long as they are also periods of recovery. And so we need to punctuate our crazy busy lives with recovery, whether it's recovery, as I said, in terms of that meal with a friend or a good night's sleep or a day off at least once a week.

Allan: 21:56 Yeah, that is so important. And I think we, it is hard in today's society to actually like turn off, to leave your phone off, to take a day off because you kind of feel like something's leaving you. You're losing something. There's this fear you're going to miss out on something. And so it is this, to me, this one might be the, the hardest thing to really kind of wrap your mind around is that if you don't recover, then the stress is not good for you. And it's like you said.

Tal Ben-Shahar: 22:25 That's when burn out happens. That's when an injury happens. It is bad for you. And the thing is that, as you said, it's not easy to disconnect. And the reason why it's so hard is because most people in the in developed countries are addicted, literally addicted to technology. And last week I was giving a lecture somewhere in, in Latin America and um, the audience were, um, partners in that particular firms, very senior people and their spouses. So there were 400, uh, couples there. And I said to them, look, I have a question for you. I don't want you to answer it aloud just in your mind. Just think about the answer. And my question was in the morning when you, when you wake up, first thing you open, your eyes do turn, who do you turn to? And then you know, there are chuckles in the room. And I said, do you attend, do turn to your lovely husband, wife, partner? Or did you turn the other way? And it was a rhetorical question. I mean obviously most people turn to the phone first thing when they opened their eyes in the morning, now I said to them earlier. I said, look, this is an addiction like any other addiction. Now imagine if you're an alcoholic, would you have a bottle of Tequila right next to you in bed as you open your eyes? Of course not. Why do we have our phone right next to us when we go to sleep,

Allan: 23:55 Well, I know one answer I always get when I talk to folks about this because I typically won't have my phone right by the bed. I've been fortunate enough to, to know that that's not what I want. But they use their phone for their alarm. They use their phone for a of other things. And so it again, that's what makes it so hard is that you see this, this is a valuable tool, but it's also a problem.

Tal Ben-Shahar: 24:17 Yes. Yeah. You know, I, I hear you. And about a year ago I actually bought myself an old fashioned watch with an alarm clock specifically for that. But I don't need to put the, uh, the phone next to me.

Allan: 24:30 Perfect. Alright, so Tal. I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay? Well,

Tal Ben-Shahar: 24:43 so, you know, the, the first, uh, the first thing is that we need to allow in unhappiness so that we can fulfill our potential for happiness. You know, there's a common misconception that a happy life is a life, which is devoid of a painful emotions. But in fact, there are only two kinds of people who don't experience painful emotions such as sadness or anger or a frustration or anxiety or invy. Two kinds of people who don't experience these painful emotions and they are the psychopaths and dead people. And so experiencing these painful emotions, it's actually a good sign. That means we're not a psychopath and we're alive. The problem in today's world is that, especially given social media where we see others who seem to be happy all the time, uh, we think there was something wrong with us when we experienced painful emotions and we reject them.

Tal Ben-Shahar: 25:36 And when we reject painful emotions, they only intensify. Moreover, when we reject painful emotions were also inadvertently rejecting the pleasurable emotions. So the first step is accepting painful emotions. And by the way, this applies to our mental health as well as to our physical health as suppressing repressing, rejecting emotions is essentially a prescription for not only unhappiness, it's a prescription for illness. So that's one thing. The second thing, physical exercise. So much research on a physical exercise and its importance once again, not just for physical wellbeing, for a psychological wellbeing. More and more psychologists are talking about physical exercises, the wonder drug and so as as little as 30 minutes, three times a week, and punctuate your day to day with the ongoing movement. You know, that's enough. Or I should say that's the minimum we need to sustain mental health and then of course I mentioned relationships is the number one predictor of happiness. Putting time aside. It's also the number one predictor of physical health and finally gratitude. You know, Oprah was right, an attitude of gratitude does contributes to to health and happiness.

Allan: 26:55 I completely agree. Those are, those are really cool. Thank you for sharing. If someone wanted to learn more about you, learn more about your book, Shortcuts To Happiness, where would you like for me to send them?

Tal Ben-Shahar: 27:07 Well, on my website, which is TalBenShahar.com there is access to my books also to my own online programs that are offered to the happiness studies academy. So I'd love people to visit and join.

Allan: 27:23 Okay, well you can go to 40plusfitnesspodcast.com/386 and I'll be sure to have the link there. So Tal, thank you so much for being a part of 40+ Fitness.

Tal Ben-Shahar: 27:34 Thank you Allan. Thank you very much.

Allan: 27:40 I hope you enjoyed today's episode and if you did, would you please consider becoming a supporter of the podcast? It's pretty easy. You go to 40plusfitnesspodcast.com/patreon and that will take you to a website where you can actually contribute to the show. There's different access levels that you have so you can get some additional goodies on top of just being mentioned in the show notes or something like that, but even a dollar an episode is, you know, it's not asking a lot I don't think, but I really would appreciate your support if you can go to 40plusfitnesspodcast.com/patreon and become a patron of the 40+ Fitness Podcast. Thank you.

Another episode you may enjoy

June 10, 2019

Reach your peak with Dr Marc Bubbs

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  • Judy Murphy
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Thank you!

Allan Misner: 01:20 Dr. Bubbs welcome to 40+ Fitness.

Dr. Bubbs: 01:23 Allan, thanks so much for having me on.

Allan Misner: 01:25 You know, occasionally I will run into a book, your book is called peak, the new science of athletic performance that is revolutionizing sports. And like I said, I run into a book and I start reading it and then the author's cites this study. And so now I'm on Google trying to read the study. So then I read this study abstract and I'm like, oh, that's really interesting. So then I pull up the actual study and I read the actual study then to get back into the book and I read a little bit further and I find another one.

Dr. Bubbs: 01:56 There are lots of opportunities.

Allan Misner: 01:56 Yes there is. This is, this was a very well researched book and the research that you went to, I was actually pleasantly surprised that that was really good research. It was not this, uh, you know, put together by some, you know, by Gatorade and they're trying to advertise their sports drink. These were good solid studies that really do back the science of this book. And so I was really impressed with the citations and I have to admit, because I usually read all of every book before I do an episode, but I've still got a ways to go on yours because I'm learning new things pretty much every page I turn.

Dr. Bubbs: 02:38 Well listen, I appreciate that. And yeah, definitely the book is all about connecting people with the experts in their respective field in terms of not only athletic performance but human performance in terms of just upgrading how you look, feel and perform and also providing people with just some general rules to follow as well as what you just mentioned, which is that deep dive that if you do want to go down the rabbit hole, then there's lots of places that you can definitely do that as well.

Allan Misner: 03:02 Yeah. and you know, I guess the other side of this is a lot of times people will sit there and we use the word performance and yes, you're dealing with a lot of athletes and coaches and that type of thing. But in reality, the way I look at it is human performance is just sure ability to do the thing you want to do the best you possibly can. And a lot of the lessons that are here that even though we're, in many cases sometimes we're talking about those elite athletes, there are parallels to how we want to manage our health. You know, in terms of longevity, in terms of, capacity and then just overall wellbeing

Dr. Bubbs: 03:40 100%. I mean, as you get to working with really elite athletes and Professional Olympic level athletes, I mean, the level of training and the volume of training, the intensity of training is a tremendous load on the body. And it compromises health at that elite level. And for folks who are just trying to improve their health or lose weight or if they're struggling with whether it's weight gain, you know, pre diabetes, high blood pressure, those are big stressors on the body and they're there 24/7. So even though it's coming from different areas, you know, when you talk about human performance, the stress load can be just as high, if not higher. And folks that are struggling with their health as they are in and athletes were really pushing themselves.

Allan Misner: 04:17 Yeah, the statistics are baffling to me. You know, half, half the people in the United States, have prediabetes or worse. The obesity rate is just astronomical. So a lot of people right now are really struggling with their health. And I think it's just a common misconception of, I go in and get a blood test and the doctor tells me I'm fine. Uh, cause I had a consult I was doing just a week or so ago. And he told me, he went to the doctor and his blood glucose levels resting, fasting blood glucose levels were hovering right around a hundred. And I said, Ooh, I think you should try and get that down closer to 80 and maybe even below 80 if you can. And he thought I was, you know, a little weird. He's like, what are you talking about? My doctor says I'm fine. And I'm like, well, you know, your doctor is looking at a reference range, that includes a lot of sick people and so he's getting you to what he's calling average and I think you want to get closer to optimal. So you introduce in the book the concept called the blood glucose dysfunction spectrum. And, and I really liked that because it doesn't, it's not this, you're sick or you're healthy. It really kind of goes to that range of you're really, really sick. You're kind of, average. You're doing okay. And then your peak. Can you kind of talk about that spectrum and how it relates to us as humans being healthy and overall performance?

Dr. Bubbs: 05:47 Absolutely. I mean, I think the first thing is, you know, it's nothing inherently new in a sense, just looking at things in terms of a continuum. In science and in medicine, we have to define things. And so when we look at things like blood glucose dysfunction, we say, well, if you're less than a hundred milligrams per deciliter, then you're considered normal. If your levels are between a 100 and let's say 125 milligrams per deciliter and a course, these are, you know, us, measurements, then you be considered prediabetic. Now that's a pretty wide range. And so this idea of continuum is, well, if you're 99, you're normal, but if you're one on one, you're now prediabetic? That's, that's a pretty small shift there. So we have to then consider that as you move up that chain, if you get above 125 and now you're considered diabetic. And so classically in medicine we've said if you are type two diabetic, it is irreversible.

Dr. Bubbs: 06:39 It needs to be managed with medications and therefore people tend to get put on medications for prolonged periods of time. Sometimes those medications, if they do need to take things like insulin can make them gain more weight, which tends to make the process worse. But really if we even zoom out just for a second to kind of look at the general population. This past summer I was in the UK and they had a picture of a beach from the 1970s cause there was a heatwave this past summer in the UK. So they had a picture about 40-50 years ago of a beach in the UK. And you literally hundreds and hundreds of people in this photo. It was difficult to pick out anybody who was really overweight or obese to almost impossible. It didn't look like anybody was, you fast forward, you know, 40 50 years later and we're, you know, two thirds of the population now are overweight or obese and starts saying, okay, well what the heck's going on here and there, of course it's very complex and there are lots of different reasons, but part of the book is we're trying to hammer on some of these bigger points.

And one of the ones that really hits at home as the, the amount of household spending on what they call ultra processed food, things that come in boxes and bags and junk food, so to speak. And if we look at the US and the UK, it's over 50% of what we buy comes in a box or a bag. We think about the European countries. This is where it really stands out because if you go to places like Spain, it drops all the way down to 20% places like France, 14%, Italy, you know, classic Mediterranean diets and those regions, 13%. And when you get into places like Portugal has only 10%. So this is really interesting because now we have this idea of effectively when you're eating processed foods, you're getting stuff that's packaged, even things like cereals or packaged breads, pizzas, all that stuff, um, comes from these types of foods.

And that's an easy way for people to, if you start to limit some of those foods, you're going to reduce your total caloric intake. You're going to reduce typically your sugar intake, but also your intake of added fats and these foods as well. Cause there's a nice, you know, processed food companies are pretty smart. They make sure that combination of salt, sugar and fat is just the right amount to really stimulate the brain, stimulate all the, you know, the, the hunger and the thirst and to make you want to eat more of it. Right. That becomes interesting because obviously in the news now we see is it sugar, is it carbs? Then we have folks focusing on fat and a lot of the newer research now coming out, I mean a lady named Emma Stimpson and her um, group there at the National Institute for Diabetes in their research, they found that effectively it's the combination.

So when you put high fat together with high sugar, which is again what you typically find in ultra processed foods, that was an independent predictor of weight gain and obesity and overeating. So those are some really big points to say, okay, this is one of the, our food environment plays a big role in this whole story. And if we come all the way back to that sort of idea of blood glucose dysfunction, this is where you'll find a lot of folks hovering up towards the top end of that range. So hovering up around 101, 110, 125 so that should definitely be a little bit of a yellow flag to say, or a red flag, if you will, to say, okay, we've got to go back and look at what you're doing from an attrition standpoint. But also things like exercise, things like sleep, things like stress. Those can also increase blood glucose levels as well. So just knowing where you are in that spectrum and then comparing yourself to yourself year after year, after year rather than, as you mentioned, the general population because unfortunately, yeah, you're comparing yourself to a group that aren't in the best of health.

Allan Misner: 10:15 Yeah, I know they'll do these studies sometimes and they'll say, okay, well what did you eat last week? And, you know, someone will go through and kind of list out and I think if they actually truly logged what they ate, that they would find that they're in a box or a bag, a lot more than they think. I mean, I'm here in Panama on an island and I was thinking, okay, you know, we have fresh produce, it's year round because the weather's great, It's moist, wet and rains. And I said, I'm not going to have access to all kinds of fresh, healthy food, but there's all these supermarkets here that are catering to, you know, the, the backpackers and the expats and there they're carrying the same bagged and boxed crap that I think could get in the United States, uh, and charging people a premium to have it for sure. But people are buying it.

And you know I think that's kind of one of the core lessons as you come into this is, you know, if you're finding yourself in that spectrum and you're moving up rather than at least maintaining or moving down, you're not doing what's best for yourself. And I liked that in the book you were talking about. When we started talking about longevity, you know, from an athlete's perspective, it's their ability to continue to perform at that high level but it also involves our ability to live longer and they're kind of following the same track if we can keep ourselves where we're supposed to be. So can you talk about how this concept of Blood Glucose in our blood glucose levels, how that's affecting our longevity?

Dr. Bubbs: 11:51 Definitely. I mean, that's one where, you know, having some metrics and some markers to assess year end year out of how you're doing is a really important thing. And Blood Glucose is fasting. Blood Glucose can be a really nice one of, when we look at mortality rates, what do people die of? What's the number one killer of, when we look at that heart disease by far, you know, almost 50% it's about 41% of fatalities are from heart disease. So we say, okay, well what happens then if you're a person whose blood glucose as you mentioned, like your friend there, maybe you're in the 100 milligrams, 110, 125 or maybe you're even prediabetic. Well what does it tell us about some of your risks? Well, you know, there was a large study done in the late nineties a 22 years study on fasting glucose. A risk factor for your heart disease risk. And this is done in folks that were non diabetic.

And so in this one, if you were actually greater than 85 milligrams per deciliter, so you're in that upper core tile, that top fourth you're actually at much greater risk about a 40% higher risk than the, than the other folks, the lowest folks in the, in the study. So that's an issue around heart disease risks. A follow up there that's called the Whitehall study that was also done in this connection between fasting blood glucose and cardiovascular disease. And what they found takes it a step further because what they found is that as your blood fasting blood glucose increases, so does your risk of cardiovascular disease. So again, another really important point to kind of hammer home how this can be a decent metric for us to track. And interestingly, I found the strongest association was in 40 to 49 year olds, which typically obviously as you get older, your risk increases, you know, but one of the things that we tend to forget about is things like lack of sleep.

You know, if you don't sleep enough at night that following morning, your blood glucose levels will tend to be higher. And if you do that persistently, that can really lead to, you know, causing you to have persistently higher blood sugar levels. You see this even if you do a lot of traveling, if you take a lot of planes, for work, travel, jetlag, all that type of thing, you'll notice even if you do a blood test on the back end of that, your blood sugars will actually be higher than they normally would be. And that all comes down to this idea of, you know, lack of sleep is a stressor as well. And so that's kind of the trickier one to put your finger on with folks is you know, that stress load in their life can be a key point as well in terms of how good their blood glucose control is.

And you know, for the athlete that typically come from intense training and we see that as well, athletes who are really fit great blood glucose control. If we really pushed them hard, their fasting glucose in the morning, will also be elevated. Now in the acute term, that's not a problem. It's okay to have that happen. But if you're at a period where you're resting or you're deloading if you're an athlete training, then it should come back down into this ideal range of, you know, definitely less than a hundred and ideally less than sort of 80, 85. Um, that would be what we'd be looking for in those periods of rest. And I think for a lot of folks, sometimes when you get a few metrics done and get a bit of testing done, that's when you can actually really, you can put a number to things for people and that really hammers home the idea of, okay, let's, we've got to go back to how you're eating, how you're moving all these lifestyle factors and figure out what are the biggest levers that you need to adjust to help, uh, improve your overall health. And as you mentioned, just improve your, your longevity or what we call health span, which is the amount of years that you live in, in very good health, your total control of independence. Um, you know, unfortunately the last 8 to 10 years, the last decade of most people's lives is spent in pretty poor health and you know, needing, requiring care, full-time care even. And so that's really what we want to strive for folks, is to be able to, to age healthfully.

Allan Misner: 15:36 Yeah. And I think that was one of the kind of big wake up calls here because you know, you hear a lot about particularly some elite athletes that really push themselves over the years and how it adversely affects their health in particularly longevity, you would think, okay, they're eating the best quality foods and you know, they're aware of the nutrition and you know, they've got the right people behind them making sure, of course, you know, the glycemic index of their food is there, so they're not necessarily eating, you know, all the crap because of the way they're pushing their bodies because they're not getting the sleep because they're flying, you know, from east coast to west coast to play a game or being in a match or do an event. They're taking a toll on their health and it's showing in their numbers. If we were looking at it, just trying to reverse engineer and say, how did I get here? There's a lot more to it than just what you put in your mouth.

Dr. Bubbs: 16:31 100% and I think you know, one of the big differences as well as this, as you mentioned, if somebody is physically fit than what we're seeing is just an acute picture. And because they have such greater resiliency, when they do take the stress load down, everything falls back into these sort of normal ranges are ideal ranges. Where for, unfortunately for a lot of folks that that stress or that season doesn't end, so to speak, right? You're always going to have the long hours at the office. You're always not sleeping enough because of the kids or projects or family commitments. And so all of a sudden that becomes your chronic picture. And that's definitely when it's time to, to figure out how we can tweak your exercise program or make sure you're getting sufficient sleep and all these things that are real fundamental pillars, but they're often times not quite as sexy as some of the new, you know, whether it's a supplement or medication or or or, or trendy exercise that comes out that people tend to get their attention directed towards. But when you look at what the best in the world are doing, it really is just being excellent in the fundamentals.

Allan Misner: 17:26 Yeah. I liked the story you shared about Federer and how kind of maybe one of his secret weapons of how he came back and really started dominating again was just focusing on something as simple as getting enough sleep.

Dr. Bubbs: 17:39 Yes, it's incredible. I mean this was obviously this, the research on sleep in the last decades really exploded in an interview I did with Dr. Cheri Mah who is a medical doctor and sleep expert that works with professional sport and I had her on my podcast and and she was mentioning how he was definitely an early adopter and for quite a while there was trying not to let the cat out of the bag so to speak because it was having some significant impact on his performance and obviously now more people know about the benefits of sleep for performance in terms of things like reaction time, sprint speed, accuracy, all these, these types of metrics, but also for general population in terms of memory, cognitive function. Absolutely crucial. The tricky part is even despite everyone kind of knowing now that sleep's good for us, when you look at the numbers, we're still not, you know, not getting enough. Even the athletes aren't getting enough. The average person gets 6 1/2 hours of sleep a night, 30% of the population get less than six. And that's when things really started to nose dive. I mean, if you're getting less than six, that's one big flashing lights on the dashboard of your car start to go off. And you know, it's definitely time to check the engine or a reboot a little bit.

Allan Misner: 18:43 Yeah. In the book you introduced, I mean, it's a concept I've known about for awhile because I'm obviously talking to folks about this all the time. It's carbohydrate tolerance. And the gist of it when I'm having a conversation with a client would be, you know, how many carbs should I have? And you know, I'd be like, okay, well it depends, you know, for me, I'm like, depends and they don't like that answer. But can you talk a little bit about carbohydrate tolerance and why what works for one individual may not work for another?

Dr. Bubbs: 19:13 Yeah, this is definitely, I mean, nuance is definitely an area that's, that's tricky for folks because people want to have, especially when you're starting out, you want to have a nice clear roadmap or plan of what I should do. Um, and so if we look at the example of the popularity of the low carb diets, you know, something I use a lot in my clinical practice, again, if we zoom out to 30,000 feet, what are the top six foods that people eat? Well, unfortunately it's things like grain based desserts, breads, soda, pop, alcohol, pizza or five out of the top six. And so that's where the bulk of your calories are coming from that are going to impact ultimately how much weight you're gaining or how much weight you're losing. And so if we put somebody on a low carb diet, all of a sudden we cross off five out of the top six most calorie dense foods.

Dr. Bubbs: 19:59 And so that's a great way to help to support weight loss. You're basically directing people to eating more protein, to eating more vegetables, fruits, etc. And so that can be a great strategy for people to lose weight as this idea of how many carbohydrates that, I mean at the end of the day it comes down to your total caloric intake. Now, the tricky part is, as I mentioned, the carbohydrates make up just so much of what's in our own food environment. So they're much easier to come by. And so this is where for some people in general rule we would say is the more activity you're doing, you know, if you're an endurance athlete, you might get up to eight to 10 grams per kilogram of carbohydrate, which is, you know, you just imagine a guy riding in the tour to France with a whole table full of pastas and breads and all these types of things, right?

Just a ridiculous amount of food. But that could come all the way down to folks are falling more of a low carb Keto approach or maybe more sedentary or have to work at a job or you know, they're not moving very much. You're sitting at a desk and you might only be eating 50 grams instead of 850 and so that's the one that swings the most in terms of the amount that we can take in. What I try to do and whether it's with athletes or with clients, is to first start with protein intake. Protein has a lot of benefits in terms of overall health, in terms of bringing on not only the essential amino acids you need, but also bring on a lot of vitamins, minerals, nutrients, really supportive in terms of weight loss because you get a bigger thermic effect. So it costs more energy for your body to break it down, which has beneficial and it also tends to keep people full.

And so if you can, if you can solidify somebody's approaching intake and say, okay, we're going to consume, you know, typically you don't always have to tell the clients how many grams per kilo, but you might say we're going to have 20 grams three or four times a day. Or if they eat three meals a day, you know, have a bit of their palm size worth as opposed to 30 25 to 30 grams. And then that way you've got the protein dialed in, they get used to that, they don't need to think about that and all of a sudden it becomes easier to sort of turn these dials if you will. The dials being fat intake and carbohydrate intake. And it really is different depending on the person and depending on what the person likes to eat is important because when we look at, you know, the problem isn't taking weight off people, the real problem we look at the research is keeping it off right because nine out of 10 people will regain it at the end of the year.

So ultimately, you can do strategies in the short term that helped you to lose weight, but ultimately you have to find a strategy that you enjoy enough to keep doing. Right? Because compliance is is the best predictor of how well you're going to do on a diet. So I try to tell clients you know that first four, eight or 12 weeks, there might be some strategies that you've got to just grin and bear it and get used to it. And then as, as we move down for down the road, we're trying to match up what you like to eat with your lifestyle so we can kind of see some can support that longer term weight loss.

Allan Misner: 22:48 I've found with a lot of my clients that if I, you know, we go ahead and we introduced maybe some new foods that they haven't tried before. We take away quite a bit of foods that they typically enjoy and they go for a little while. Their pallet kind of resets the way they taste, sweetness resets. And in many cases what they used to not like, they now find themselves enjoying. And when they go back and try some of those things that they used to like they taste the chemicals, they taste the ultra process and they don't like it nearly as much.

Dr. Bubbs: 23:22 Absolutely. And I think that's one where, you know, in North America or in the West, you know, breakfast is that meal that tends to be the one. If people are on the run, you're grabbing a coffee and all of a sudden, you know, all the options in the menu tend to be higher calorie, higher carb and higher fat. Right. So not the greatest combination. So if you can get people to have, you know, basically protein and veggies and some healthy fats and then the amount of carbohydrates or it depends on, you know, the amount of weight you want to lose or how much activity you're doing. That can vary a bit in terms of if it's a, you know, a very small to small, so it's a more moderate portion.

And we typically try to time the carbohydrates around exercise too. If you're going to have, you're trying to get leaner, you still want to have a decent carbohydrate consumption or you do want to enjoy some, you know, sweet potato or whatever it may be. Then having that before you do higher intensity sessions or directly after, it can be a nice strategy to help direct that into either being able to use it for fuel while you're training or on the back end as you've broken down your muscles in that training and used up the glycogen, which is the carb stores on the muscles than the carbohydrates you're eating are going back into the muscles to top that up, which is, you know, a nice way to be able to recover from exercise.

Allan Misner: 24:32 I definitely want to circle back around on this concept a minute. One of the things I did want to get in before we leave this whole blood glucose dysfunction spectrum was the linkage between your blood glucose levels and depression. That kind of actually got me. I spent a lot of time looking at your research in that area because it was something I had not really thought about. You know, obviously you eat something and there's a kind of a mood affect to it cause there's things such as dopamine and everything's going on, but I had not really understood that connection before for the long-term actual diagnosis of depression. Could you kind of get into that?

Dr. Bubbs: 25:12 Yeah, it's one that I started to see more and more of in my practice. I deal a lot in men's health and it was surprising to me the number of clients that were coming in that were taking medications that you know, felt that they were struggling with low mood, and depression is defined as having low mood for greater than 12 months. And more and more patients were coming in. And it's, when we look at markers like blood sugar levels, I mean this is again, this idea of trying to find the minimal amount of markers to follow that influence the most number of sorts of systems or the most areas of the body. And when we start to look at the connection between blood sugars and mood, you know it gets to be pretty compelling. There's a lot of research coming out of Scandinavia around you know HA1C Levels, which is your HBA1C which is your three month average of blood glucose.

And so when that is higher, you're in a much greater risk of depression as well as when you're fasting insulin. So insulin does a lot of things in the body, but it's typically classified as the blood sugar hormone, right? It's helping to get the food you eat into your cells. Now that's persistently high. It's also associated with increased risk for depression. We see studies in military cadets as well. If you're, when you get yourself tested the morning, if your fasting glucose and insulin its higher first thing in the morning, as well as post-meal, those are also predictive of depressive symptoms, more depressive symptoms. And for folks who are struggling with, with diabetes, we know that when if you're insulin resistant, you're actually three times more likely to struggle with depression. So the really interesting thing is when we look at actually all those studies is medications don't alter any of those responses.

When we look at the general population, it's definitely one that we want to make sure we're considering. And to your original point around just knowing where you are in that sort of continuum or knowing what your number is for for your blood glucose level. And we'll probably talk metrics here as we go with HBA1C would be a good one to always have and typically run by your doctor. But that way you know, and this isn't to say that just your blood glucose is the only factor that leads to low mood and depression. But it's definitely one that contributes. There's obviously all the, you know, psycho social emotional factors as well. But for me as a clinician or a nutritionist, it's always, I'm trying to raise the playing field. So if I can get rid of or improve blood sugar dysfunction than it might be, you know, we're raised the playing field so that, you know, the cognitive behavioral therapy or whatever other talk therapy that the person might require, it's going to help them and improve their condition. And again, even if they're taking medications, we're still seeing improvements if we just help to correct the blood sugar, the assumption.

Allan Misner: 27:54 That was so fascinating to me because I'd never really made the connection to food a little bit, but not to that level, which was, like I said, just really, really fascinating. So someone decides, okay, I want to go ahead and get this tested. And we've talked about fasting the blood glucose levels. We've talked about, you said HBA1C I just typically we just say A1C. Those are the common. What are some other tests that you think would be appropriate for someone that just kind of wants to get a good baseline to know that they're managing their carbohydrates appropriately?

Dr. Bubbs: 28:27 Yeah, so those first two tests are typically run by by most doctors there is, you could add fasting insulin to that. You typically have to ask your doctor, you probably have to pay out of pocket but that's used in combination with fasting glucose to give you an assessment of your insulin resistance, a measure called homa-IR which is a calculated measure that gives you a bit of a deeper picture. You know, none of these metrics are sort of infallible or you can't hang your hat on just one. But it does give you another big piece of the puzzle to look at. A few more that I tend to look at with clients, GGT is a liver enzyme and of course everything that we eat primarily gets directed to the liver. And then particular obviously carbohydrates, sugars. And this is where, you know, I'm sure your listeners have probably seen the movie Super Size Me from years ago when the guy decides to eat nothing but Mcdonald's for 30 days, I believe it was every meal of the day.

And this is where there's a moment in the movie where the doctor's eyes are kind of bulging as he's looking at the labs for this individual who's only eating Mcdonald's and the liver enzymes were through the roof. So as GGT levels are enormous and this is due to the high processed foods, high simple sugars, etc. Um, and so it's a very early predictor of things going wrong. And so that's kind of a nice one to throw in there. Again, it's very, and then the last one would be around inflammation. Systemic inflammation again goes part and parcel with weight gain, with prediabetes, with poor cardiovascular health. And so CRP would be a measure of that. And that's, you know, a pretty easy set of metrics to, to be able to track, uh, you know, year on year. And then if you are, if you're struggling with your health, then you want to track more frequently, maybe a couple times a year.

And if you really need to shift things, you know, if you're looking like you're in moving into diabetes or you're really, you know, there's hypertension or what not, then you might want to even go quarterly. And always, the first line of the first port of call is obviously for the doctors is to compare you to the norms because they're trying to cross off serious conditions and diseases. But once you're past that threshold and that's when you want to start comparing you to you every time and making sure that, you know, are you trending towards disease? Are you trending away from disease? Cause obviously we want you to be trending a side that's pulling you away from all those chronic conditions.

Allan Misner: 30:40 Yeah I go in for wellness visits three, four times a year. And I happen to have a really good doctor that kind of understands that just being average is not really what I'm after and that's not why I pay for additional lab tests. But I'm actually looking for, you know, what's that good thing that I can do for myself to kind of get myself more optimal and the actions and the things that I do with my health and wellness that are always kind of directed towards that you got me really intrigued about the continuous, blood glucose monitor and I was looking it up and unfortunately I'll have to ask my doctor if he's willing to give me a prescription for one, cause you can't just buy it over the counter. But, um, I was really interested in trying, try and one of those out just to see what it tells me about some of the foods that I'm eating and how they affect me. So thank you for reminding me that those are available. But like I was doing some research after I read that your book. I was like, Oh, I've got to get a prescription for this. Uh, which is kinda sad.

Dr. Bubbs: 31:38 Well, I mean, nowadays you can actually even order them, you should just be able to order them online. And you get the continuous glucose monitors are a really fascinating way to look into how you personally respond to food. Because you know, for anyone who's not familiar, they effectively, you know, in the back of your arm you, it's a little bit of a pin prick that goes in and this sensor stays on you continuously for a week or two. And it's basically measuring your response to all the food that you're eating. So how high your blood sugars get when you eat a meal. Importantly afterwards, how low they get and for how long they stay low. But also things like, you know, if you get a bad email and you're stressed out, well your blood, your blood glucose will respond to that or, or maybe you don't sleep enough and you'll see some big shifts there.

So it's definitely a really nice way to see individually how you respond. Because in some of the earlier research, you know, someone who ate a banana or let's say, or a piece of fruit that should have a moderate glycaemic index response, they were seeing responses as if they didn't know, eaten a cookie. And on the flip side, people who ate a cookie had a really smooth response to glucose. And so this is where, you know, depending on our individuality, we actually, you know, you could end up on one side of the coin or the other and we dive into this a bit in the chapter around digestion because it looks like the microbiome, all the bacteria in your gut are having a big impact on how you as an individual are responding to the food you're eating. It can sort of amplify your blood glucose response, you know, in sort of the, you know, the bad scenario if you will or, or buffer it. And people who are, you know, maybe genetically or whatnot. Lucky.

Allan Misner: 33:08 Yeah. There was an Israeli study that I had read about one time and they use these continuous monitors, and logged everything they ate. So they logged what they ate, the time of day they ate it. And the differential between how different people experience the food from a blood glucose level and then even a recovery perspective afterwards, uh, was really kind of fascinating because, you know, everybody just thought, okay, this is the GI of this food. So if you eat and your blood sugar's gonna soar, but that's true for some and not necessarily for others. So I do think testing is really a kind of a cool way for you to really know, uh, how things are affecting you and then it'll just allows you to make better decisions. Now, a lot of my clients, and a lot of folks that I interact with a, they're in the Keto environment. Uh, I practice seasonal ketosis and I, you know, I know, okay, as soon as I go into Ketosis for a period of a month or so, ny endurance performance is going to be, uh, well rubbish for lack of a better word. Uh, and then, you know, over time I pick up that performance my body gets more metabolically adapted. Um, and I'm able to go. Now if, if someone wants to use ketosis, what are some things that they can do to optimize their general performance, in one case I guess it would be a weightlifting or, or you know somewhat for body composition and then also for endurance athletes.

Dr. Bubbs: 34:35 This is a really interesting area and in the research, especially as it relates to not only general health but also in terms of athletic performance, cause when we look at even the highest level, so in an endurance sport you know cyclists, tour de France, they're now using in the last half decade or more targeted plan strategic workouts where they will have very low carbohydrate intake and this can be anywhere from 30 to 50% of the workouts were there on purpose trying to have these workouts where the person's intake of carbohydrate is low and or the glycogen, you know, the storage form of carbs and our muscles is low and that can be low due to you know, doing two day sessions. So you maybe do an intense session in the morning, you deplete the Glycogen, you don't consume a lot of carbohydrate and then you have an afternoon or aerobic session.

Or it could be after a fast. If you sleep at night, you're going to use up the liver glycogen overnight and then the morning that liver glycogen is going to be low because your liver also stores a carbohydrate in the form of glycogen. And that again elicits a different response. So what does all this mean to the person listening in at home? It means you don't always have to carve up for your workouts. If you're trying to be fit and stay lean or be fit and lose weight, then you definitely want to start to take advantage of these opportunities to have workouts where you don't have a lot of carbohydrate. And so I think for a lot of people, the easiest one is that morning workout, right? You go to bed, you wake up in the morning, you might have a coffee and then off you go.

So again, because your liver glycogen levels are lower, you're going to have a different response at the cellular level. And that can help in terms of training adaptations as well as some beneficial health effects. And so with that, you don't have to always, you don't have to go into a full ketogenic diet to elicit a lot of these benefits. You know, we see in some of these trainings studies that even a few days of of lower consumption can elicit a lot of these positive effects. If you're somebody who, you know, let's say if you're somebody who's struggling with weight gain or you're prediabetic or you have a lot of weight to lose, then the more quickly you drop your, your carbohydrate intake. If you're really trying to get into Ketosis, you just need to be careful a little bit cause it's gonna feel definitely a quite intense for you.

And so making sure you might pair that up with more lower intensity exercise for that person who just kind of dipping their toe into it. Where as someone who's more seasoned, let's say, um, I recently talked to a guy named Dr. Wes Kephart who did a study on the ketogenic diet and crossfit trainees. And then these were, you know, moderate to advanced trainees and they got very good results in terms of leanness. They maintain muscle mass and they were obviously doing intense exercise with very low carbohydrate intake. And so you can push it up to that scale. If you're more seasoned to it, if you're used to doing it. Yeah. So you definitely got some options on that front. And at the end of the day, as I mentioned before, you know, in looking at all this research, like if we look at bodybuilders, you know, their carbohydrate intake can be up as high as in the elite ones up as high as five grams per kilo, which is, which is a lot of carbs.

So, you know, try not to fall into the trap of thinking that if I just lower my carbs, I'm going to get leaner. You know, it still comes down to these principles, which is what the book's all about as well, which is your total caloric intake. So you know ketogenetic diets can be a great way to reduce calories. That can be a great way to elicit a lot of these positive adaptations to exercise. But then you need to do a little detective work, you know, just see how you respond, see how you feel with various workouts and ultimately always know what your goal is as well. You know, is it to lose weight? Is it to improve your health? Are you really chasing some performance metric that you're, that you're after? Cause that'll dictate the way that you should do it.

Allan Misner: 38:16 Yeah, you got me thinking in the book as I was going through the book and I was like, okay, you know, I like when I'm in ketosis, it's kind of almost a natural thing for me to kind of drift into intermittent fasting. I wake up in the morning, I'm just not really hungry. Like you said, I'll probably have a coffee but I don't do the bulletproof or any of that cause it's just black coffee. And then I'll go, I'll go work out. Uh, and I typically do the workout fasted, which you've got me thinking in terms cause you even put that quote in there, you know, breakfast like a king lunch, like a pauper, mean like a, like a prince and then a dinner like a pauper, which is effectively the kind of the flip scale of the way I would do intermittent fasting. Do we have less, uh, general glycogen when we're in Ketosis or does it not recover at some level where we just maintain it? Or exactly how is all that working? If I want to, you know, actually as if I'm lifting or doing endurance athlete, endurance work is, I mean obviously I could, you're saying I should just try it and see how it works?

Dr. Bubbs: 39:19 There's a few options here. So let's start with even the intermittent fasting. So there's, you know, an easy way to start people off is to do the idea of not eating breakfast. Right? Cause again, as we mentioned before, breakfast is typically the meal a day where people, there's a lot of bad options on the menu if you're, especially if you're eating out. And so I find a lot of my clients, men in and women, you know, you just canceled breakfast out all together. All of a sudden there's more time in the morning to get some emails done to call clients or customers or get the kids out of the house or whatever, or meditate you know, you've got more time on your hands all of a sudden and now you're eating, you know, typically a 16 and eight, um, you know, technically call this time restricted feeding, which means you're just shrinking the window that you're eating.

Dr. Bubbs: 40:02 So you might delay your breakfast till 10 or 11:00 AM and then you're going to eat for about eight hours. So until six or 7:00 PM and then again, you're not going to eat for 16 hours, which sounds like a long time. But you know, you're sleeping hopefully for seven or eight, so it's not so bad. And so that's one way of reducing.

Allan Misner: 40:19 We know from the book they should know from the book eight to 10.

Dr. Bubbs: 40:22 Yeah, yeah, for sure, but the interesting thing as well, so that's the one strategy that you can use and it's an effective strategy. You know, it's no better than than caloric. Um, and effectively counting your total caloric intake in a day. There are some different benefits to it, but it isn't a strategy to get people to lose weight. So you can, you can use that for awhile. The flip side of that is when you look at a lot of the research on fasting, if you just stop eating at 6:00 PM, even if you have breakfast, if you just stop in the evenings to allow that longer period of time, then you'll also get a lot of benefits.

So, you know, the big take home message here is that in today's environment we eat for 14, 16, 18 hours a day. You know, if the average person is only sleeping six hours, we're effectively eating for 18 hours a day, which is just way too much. Um, so finding a strategy that works for the person to be able to say we've got to shrink that window, because you know, grabbing a snack on your couch at night if you're watching game of Thrones or whatever it might be at 9, 10, 11 PM, you know, those are the opportunities where now when we feed in the evening, that really starts to disrupt circadian rhythms.

And you know, as you mentioned Dr. Satchin Panda's work at the Salk institute and you know, he found his original research in animals was where all of a sudden if you fed, you know, animals the same amount of calories, but you allowed one to do it in an eight hour window and you let the other one just eat all day long. The mice who had access to food 24 seven and they effectively got fatter and sicker and follow up studies in humans. This is just in prediabetic men. If you compare it to even a 12 hour window to a six hour window, you'd actually see that oxidative stress, blood pressure cravings are all increased in the folks that are eating in the bigger window. So again, another interesting strategy of using that time, restricted feeding, intermittent fasting to be able to say, hey, if we shrink the amount of hours in the day that you can eat, you're going to tend to eat a lot less calories.

And the other big fundamental is this. Yeah. If you can try to limit how much you eat late at night, you know, if it's Friday or Saturday night, don't worry about it. We want people to live a little, but it's that, you know, five other days of the week where we should just be a bit more vigilant and just get into a good routine and good practice of not eating. Because once we get used to the, um, the habit, I mean it's a bit like Pavlov's dog where as soon as you sit on the couch, uh, 9:00 PM to watch a show or whatever it might be, all of a sudden you just want to eat something even though it's sort of mindless eating and reacting. Right?

Allan Misner: 42:53 Yeah. And, and I've seen that, you know, anecdotally with a lot of people I've talked to and worked with and if, you know, if they will go ahead and do that, that restriction and just start walking their breakfast back and they get into a shorter window. One, they find that they're associated better. They're not snacking as often. They're having bigger, better meals and uh, they, they lose weight. You know, it happens time and time again and they just feel better. I think that's the other side of it is when your body's not constantly working to deal with the food, you're sleeping better, you're feeling better and you get used to that new way of eating that I think is probably a lot more ancestral than we would than we would think because you wake up in the morning, if you don't have refrigeration, um, and you didn't have boxed foods, uh, there's no milk and there's no cereal. When you wake up first thing in the morning, you've got to go catch or you know, forage for what you're going to eat. And by that time it's probably a little bit later in the day.

Dr. Bubbs: 43:54 It's definitely something that, you know, we've only really eaten three meals a day for the sort of the last century or so since the industrial revolution. So that's one that, uh, um, you know, it's definitely an interesting note and one of the things that I found in my practice is guys and gals do great with the intermittent fasting or a time restricted feeding, delaying breakfast for the first while if they do hit a roadblock at some point down the line, you know, their weight loss has plateaued or they haven't achieved the goal, they want it. They just flip it and, and, and kind of do the reverse way of what we just discussed, which is having breakfast, lunch, but making the dinner earlier, you know, cutting things off at 6:00 PM is a great way to again, you know, see some more progress.

The trickiest part is that our society today doesn't tend to lend itself to, to try not to eat after 6:00 PM cause you know, it's normally like meetings, family dinners, social events, everything happens at night. So that's, that's a trickier one to actually get people to do, but they can get some great success with it as well.

Allan Misner: 44:52 Absolutely. Dr Bubbs, I define wellness as being the healthiest and happiest you can be. What are three strategies or tactics to get and stay well?

Dr. Bubbs: 45:02 That's a great question. I mean, this is where, you know, in writing the book, it's a combination of my work with in an elite sport or at work, in clinical practicing, you know, all types of patients. And it does come back to this idea of we want to really focus on the fundamentals. So even complex problems that I see with the general population are athletes who are struggling. When we go back and look at these big pillars, there's still a ways to go, or sometimes it's just the fact that the person is taking their focus off of them and they sort of dipped off a little bit.

So if we're looking at three things, the first one's going to be nutrition. You know, what, what are we doing and what are we consuming? And so again, based on today's talk, avoiding ultra processed food, so eat real food, whether you know animal protein or vegetable, protein, veggies, healthy oils and fats, those are crucial to have it. If you eat most of the mostly that and try to keep that eating window to, you know, a maximum of 12 hours, that's a great first place to start. You're going to improve your health, you're going to lose weight, and the more you need to do that, then then you can refine that as you go.

Number two is going to be sleep. Sleep dovetails in with stress. And when we look at whether it's athletic performance, cognitive function, overall health, you know, sleep correlates to all these things. And so most people now sort of give you the, I know, I know I should get more sleep, but you need to, if it's listening at home or, or a coach or a clinician listening in, you know, we need to find out how much they're actually sleeping and then hold them accountable to say, hey, every week we're going to add 30 minutes. So if you're only getting six, we got to get you to six and a half. And then the next week we got to get you to seven. And as long as you're in that range of seven to nine, which is the national sleep foundation recommendation, typically like see people about eight, but, and giving them some strategies because again, people will tend to work on their laptop before bed. People will tend to watch programs that are really stimulatory at night. People will tend to do things that don't set them up for sleep. Um, so, so layering in whether it's some relaxing work, some stretching, it's a hot bath or shower, meditation and any kind of those practices is really big as well.

So once you've got that nutrition, sleep, the third one for me is going to be movement. And this is one where when we talk about weight loss, we always think about the hour that we're in the gym in the day. We don't tend to think about the other well not quite 23 hours cause hopefully you're sleeping for those eight but the rest of the day, which in that research would call non exercise activity thermogenesis. And that's just the amount of moving you do in the day. You know, the walking around up and down the stairs around the office, that accounts for a massive portion of your ability to lose weight. And when we look at no hunter gatherer populations or before the industrial revolution, we were far, far, far more physical and doing things. When we look at the blue zones today, all of those areas in the world where people live the longest, that's a huge common area amongst all of them as the fact that they all had to move and be physical and go up and down, you know, whether it's mountains or etc. So make sure there's movement in your day, whether that's 10,000 steps, whether that's carrying the groceries home, whatever it might be to start spending less time being sedentary and more time being active. Uh, is definitely a huge part. And if you can tie that in with some aspect of being, you know, community or friends, you know, it's a walk with your friend or meeting somebody for coffee or you know, whatever it might be.

I had one client actually we got him to every morning rather than have his coffee at home. He was a retired guy, uh, you know, he's pretty fit but still had to improve his health and we just got him to go walk 15 minutes to get his coffee and walk back home. Uh, and that was enough to start shifting things a little bit and then improving his health. So anything that you could layer in that just becomes part of your routine that you know in a few month's time you don't even think about anymore because it's just so second nature. That's when you're really going to get some of these big wins to help achieve your goals.

Allan Misner: 49:01 Those are really, really cool. Thank you. Thank you so much for sharing those. So Dr. Bubbs if someone wanted to get in touch with you, learn more about your book Peak, and the things that you're doing, where would you like for me to send them?

Dr. Bubbs: 49:13 Absolutely. Well listen, it's a pleasure to be on Allan and they can definitely check out the books available, Peak at all the major bookstores, Barnes and Noble, Chapters Indigo, Amazon, local book retailers. They can also check out my work at drbubbs.com, my podcast, as well as on their Dr. Bubbs Performance podcast. And if they're on social media at Dr. Bubbs, on Twitter, Instagram, all those good things.

Allan Misner: 49:38 Cool. So Dr. Bubbs, thank you so much for being a part of 40+ Fitness.

Dr. Bubbs: 49:42 Fantastic, Allan, I really appreciate it.

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