The Anti-Obesity Doctor: If You Don't Exercise, This Is What's Happening To You! Use This Anti-Aging Cure No One Is Talking About! - Gabrielle Lyon

29:05I saw a lot of death. And that was really hard. Work a lot of hours, see a lot of death. That was hard. You still remember that? Oh, yeah. Change G? Yeah. That's why I got into social media. I had just finished my fellowship in 2015 and I hadn't been on social media or anything. And I had just been, you know, you go through and you see patient after patient and you know, none of them are getting out of the hospital. They're all going to die there. Can you imagine? So you're seeing 30 patients a day. This one is on pain meds. You know, this one is going to die. This one is 18 and she's going to die and she's planning her wedding, but she has.

29:58She's planning a wedding. She was never going to be able to, she had cystic fibrosis. There was nothing that they could do for her. And she was never going to have a chance to get married or do anything. And she was planning a wedding. She wanted to pretend like she was going to be able to get married, picked her dress, to have an experience she was never going to have. And, you know, during that time, I, you know, as I was coming out of fellowship in 2015, I was seeing all this BS on social media. These people talking about, you know, this cleanse and this fake diet and it like all of this stuff and the information was so bad, that I felt responsible that if I had the privilege to have, you know, had a 17 year education and have seen all of this stuff and then to not say anything that I knew was going to make a difference or be impactful for people's health and wellness, the end comes.

31:07The decisions you make become critical, but where it really becomes critical is in the beginning, the children, and then at the end. And if you start hearing all of this narrative of how we, you know, should reduce our dietary protein and do all these other things and destroy our skeletal muscle based on this input that we're getting, the information was so wrong that I felt a responsibility to say something. And if I didn't, I would be contributing to the same problem, but it was very hard. It was very hard. Does that come at a cost that they've been carrying? Yes, yes, yes, it does. Nobody has ever asked me that.

31:54Yes, it does. And this might not be the best trait, but I am willing to be there at midnight, at one o 'clock. If someone needs something, I got it. And yes, does that come at a cost to myself, it does. And my family, it does. I am very careful about protecting the time, but, yeah, it's, is there an emotional cost to this as well? Because if I, if I was every day, I was waking up and I was being involved with other people's problems in such a way, other people's challenges, their sickness, their illness, their, their death, I, I don't know if I'd need some strategies to cope with that, like getting invested in somebody and then seeing a bad outcome and fit that sort of feeling of like, what could I have done?

32:50Or, you know, well, luckily, my patients are no longer a knock on wood life or death. We are dealing with things like, hey, you live in a toxic mold environment or you have Lyme. We can move past this or, hey, you have COVID and you're in Washington, let me get some packs of incentive or maybe this person is going through a bad breakup or their thyroid is off. It's light in that way. I mean, sometimes I have to send people to the hospital, but it's no longer caring for end of life, but now it is positive and it is challenging, but again, I've been a physician for 20 years. You build up capacity.

33:43I was thinking the other day about some of them like mind because a good idea that infiltrates your mind can change your life. Yeah. Because it's kind of like corrective. It's almost like it goes in there like a vaccine and it attacks a mind virus that you had, something that was holding you back, some kind of limiting belief about the nature of life. In your work, what are those kind of mind viruses, those myths that people carry with them that ultimately inhibit their chance of becoming this optimal performer that you want them to be? There's a handful of things and also we have to recognize that we're talking about two things, physiology and psychology.

34:21From a physiology from a physical perspective, there is one of the things that is extremely detrimental is this comparison. Individuals that compare themselves physically to other people will stay hooked in. That typically is a comparison of youth as individuals mature in their late 30s, 40s. I do see that dissipate, but if that doesn't dissipate, they will continue to hone in on this physical readiness and that allows for certainty. So think about this. We all see amazing athletes or people that are incredible are incredible shape. And your ultimate question is what are the things that limit whether it's a mind virus or something limiting to allow somebody to become the best version of themselves, an uninhibited version of themselves or unencumbered from a physical standpoint?

35:20When an individual is solely focused on the physicality and that can be from a looks perspective, that can be from, you know, my husband always tells me stories about those guys that go into seal training. The first guys to wash out, this is what he tells me, we're always dealing with certainty. You throw a ball, you know, how to do that. They hadn't prepared themselves for mental uncertainty or fortitude. And this circles back to this. So the individuals that are fully focused on this external comparison, it's about looking good, it's about being fit, it's about having more plastic surgery, less wrinkles, whatever it is, those individuals are chasing a game that they will never catch.

36:10The perspective is wrong. We all get older. We all will at some point not be as physically capable as we are now. You're in your, how do you? That's a one. Whew, get out there. You're 30. No, I cannot talk. But there is this physical capacity that if you were to just say, Gabriel, let's just focus on the physical. Then we know by the time you are 50, and listen, 50 is not a great number because I have a ton of amazing fit, 50 year olds. But when you are 80, if all you did was look at that physicality, by the time you were more mature, you would become, and I don't want to say more depressed, but this, if your world is purely external, there is an inevitable decline in that.

37:08And you know what I'm talking about, right? Time is against you. I don't know what's going to happen. You know, your skin is going to sag, whatever it is, hopefully it doesn't. But those individuals that are fully externally focused, those individuals really struggle with aging. And you will not focus on the things that matter. And that is a virus that will happen. You will always be comparing because it will bleed over to everything. How you manage your psychology will be how you manage your physiology. So what should I be aiming at? If I'm not going to be aiming at the physical attributes and the comparison, what kind of measure should I apply to myself to understand if I'm doing a good job?

37:47You should focus on physical readiness, but it shouldn't be about how you look. Okay. It should be about how you perform. When you think about gaining physical readiness, it should be about the acquisition of skill, the acquisition of strength. I talk a lot about muscle, I believe skeletal muscle is the organ of longevity. You should be focused on becoming physically strong. But the physical performance outcome, how you look, is not the end point. The idea that you are training for life, able to whether it is to run or to squat or to bench press or to get stronger in a meaningful tactical way, you should continue to move that needle.

38:32A lot of people, though, they were talking before we started recording about how people are driven by short -term incentives. And it's quite insane for someone to focus on a long -term incentive in the face of a short -term incentive. So if my short -term incentive is for someone in the office to think I'm hot, or to find a partner, I'm going to be so focused on getting that low -dry. I'm going to want that facial. And if I've got an hour, free in a day, I'm going to aim at the facial, the blow -dry. How can you convince me that that's a bad idea? Versus aiming at building muscle or becoming physically strong.

39:09Time is finite. And we are given time. How we spend our time will determine our outcomes. It will determine where we're going, how globally strong we become, because strength is clearly not physical. There is a level of global strength, which means becoming masterful at something. For example, you're masterful at business, at interviewing, at learning and thinking about people. If you were distracted, and you could totally choose a life of distraction, you could be distracted by the external shiny objects. Perfectly okay. But that outcome, if that becomes regretful, then that becomes devastating.

39:56You know, taking care of people at the end of life, you hear a lot of regrets. And it wasn't that they wish they had another blow -dry. And I know what you're saying is that how do we think about later life if we can't identify in the short term or take in the short term what makes us happy, right? We are thinking about, I want this cake, I want this thing, I want to buy this car, shout out to my husband, no we are not getting that defender. But the short term is very limited. And we live in very fast -paced society that will tell us to embrace that and to fight for that thing. But it only takes a moment of spending time with the elderly or the aging or people that are wiser than us to look back and say these are the moments that you can fully develop yourself.

40:52And again, from a physical standpoint, should you focus on physical readiness? Absolutely. You are 31, do you think it's going to be easier at 41? I hope so. We got to get you on a good program. I'll call Lane later. But you have to do these things. And you have to bring back into perspective what is important and what is valuable. I'm thinking about a particular friend of mine who I was describing there with the blow -dry thing and the like spray tan and the blow -dry. The approaching 40, they're looking for a partner, they are spending any free time they have on the spray tan and the blow -dry.

41:31Listen, I'm not judging. Nobody is using the case study. And there's many people like that. And they're spending zero time on physical strength. Don't go to a gym, don't go near it, do any exercise. And I'm just wondering how you make a case to that individual that actually to achieve the goal that they want to achieve, which might be to find a partner, actually it's the inverse. They should be doubling down on that internal versus the sort of surface. The first thing that this person is obviously driven by the external. And you have to recognize that you cannot have a strong physical body if you are mentally weak.

42:06Because you will never feel good about what you are doing. You will be distracted. You will live a life of distraction that will then rob you of your future. And the case I would make to your friend is these immediate distractions. And being a good friend would be telling them this or allowing them to come to that understanding. When you say you can't have a strong body, unless you have a strong mind, how are you defining and how do you define a strong body? You should be able to be physically capable. And whatever it is that you want, should you be able to do a pull -up? Probably. Should you be able to do at least 10 push -ups?

42:44Yes. Is that number different for everybody? Yes. If I asked you to please run a mile, could you do it and do it well? I think being and having physical sovereignty and being able to be in control of your body and to be strong and not require someone to help you with things. I mean, granted you probably couldn't lift a car by yourself or a bed. But this becomes extremely important for our aging population and for where we are now. What do I mean by this? We are becoming increasingly weak as a society. The majority of individuals are moving towards obesity. Children are becoming more and more obese.

43:29Are they strong? Are they as strong as they could be from a physical perspective? I would say no. And again, you can choose a marker of goals to hit, which I recommend that everyone does, whether it's squat, deadlift, you name it run, but you have to be able to have accountability for your physicality. If you were going to be giving me goals to hit, right? And I don't necessarily mean like 10 reps but just the types of goals that I should be aiming at to have a strong body. What are those types of goals? So you mentioned squatting there, you mentioned, you know, maybe being able to pull myself up, being able to run.

44:11These are the kind of goals that you would give to me. So say a 30, 40 year old, what kind of goals would you be aiming at? And are the goals different if I'm 50 and 60? They are. You should, and a minimum, and I'll give you an example, you should, and a minimum, be training three days a week with weights. Doing resistance training, you've had many, you just had my friend Mike Isartel on, I mean, that guy, he is jacked. He could probably lift you with one hand and me with a pinky and he would be going all over the place. You should be training your muscles from a strength and or hypertrophy standpoint three days a week.

44:50Okay, so is that everyone? Yes. Everyone regardless of age. Yes. Yes. That part is regardless of age three. To listen, could you get it done in two days a week, which is the recommendation, the current recommendation for activity is 150 minutes of moderate to vigorous activity and two days a week of resistance training. Is that going to be enough to keep you walking around? Yes. Is that going to be enough to evolve your body to manage and mitigate aging? No, it is not. We have to call ourselves to a higher standard three to four days a week. Four, you've added a day. Okay, well, I was going to say three, I was going easy on you.

45:31Okay, so three days a week, you should be doing, so and I only train, I do resistance training three days a week, I might throw a fourth day in there. For anyone that doesn't know what resistance training is. Moving your body or a load against resistance. So it would be, for example, taking a weight and moving that through space, whether it is a squat or a bench press, these are all resistance training, moving against a resistance of some load. It could be body weight, it could be a band three days a week, everybody. I mean, I'm okay with two days a week, but in an ideal world, it should be three days a week.

46:12My recommendation is you train for muscle hypertrophy, which is muscle growth, 10 to 20 sets per muscle group a week. You can break that up. So I would say you could do a upper body, lower body split, you could do a push pull, like a bench press or a back row. So back and chest, you could do full body training, which is, which I think is the best for people. Compound movements like a squat or a deadlift, this is full body. You should be doing some kind of movement, but Stephen, if someone said like my dad, before I came on this podcast, he faced time and he lives in Ecuador and he was doing resistance bands with bicep curls.

47:03I'm okay with that. If you want to do that and that's how you're going to do your upper body or your arms, fine. So it could be just back, you know, glutes, legs. Why should I be doing three days a week? What am I going to get out of that? Make the case to me. Number one, you were never going to regret being stronger. Period, end of story. You need to be physically strong. Skeletal muscle is the organ of longevity. It is not just about good looking good. In a bathing suit, it helps. It's so great. Your friend who is getting your hair blown out and doing all these other things, put her in some training and listen, it's probably going to be a killer.

47:48Skeletal muscle is your primary side for glucose metabolism. Fatty assametabillism is your glucose sink. If you decide that you want to eat carbohydrates and you care about metabolic health, you have to have skeletal muscle. You're not convinced yet, are you? I'm listening. Okay. Well, you're kind of like maybe convinced that you think skeletal muscle is important, but if I told you that this is your body armor, that if you are in the top one third of strength compared to if you are in the lower one third of strength, those that are in the lower one third for strength have a 50 % greater risk of dying from nearly anything.

48:33If you are in lower one third of strength, you have a roughly 50 % chance of dying from all caused mortality. But I'm getting old, Dr. Lyon. I'm 58. When people get old, they put on weight, they lose muscle, we get weaker, we get frailer. This is just the nature of life. Don't fight life. The first thing that I would say is congratulations, making it to 58, well done, sir. And then I would say that is totally not true. That is now what we see in the literature. Anyone at any time can get stronger and put on muscle. Anyone at any time can get stronger and put on muscle. You know what it is, yeah?

49:16Part of the reason why I think people don't believe that is because we look at our parents and our parents looked at our parents and their parents looked at their parents and our parents are like a case study of what we should expect. They set the expectation. And a lot of us look up at our parents, we see people that have had a little bit of weight added. Maybe our dads have a bit of a pop belly because of all the beer they've been drinking or whatever. Maybe they walk a little bit slower, they can't run their out of breath. So we just assume that that is normal and that's what we should expect of ourselves.

49:48And I think I looked at my dad who is on a bit of a health journey at the moment, but before he was on that health journey, I did kind of get some point in my mind, I conceded, maybe that's just what genetics do. They just give you a pop belly, they slow you down, you lose your muscle, you get weak. Yeah. That funny thing about humans is when we hear and see things over and over again, we believe them to be true whether they are or they're not. Humans are funny creatures in that they experience repetition as truth. What do I mean by that? I say, Steven, this is stressful, this is stressful. Our fighter flight is the only way.

50:29And then you go, you know what, Gabrielle? Fighter flight is the only way. That's all I've ever heard. We see our parents age and we believe that that's just the way that it is. But I can show you many individuals that are aging well and strong. Both of my parents are incredibly fit. Is that genetic? Maybe I picked my parents well. But what I will say is that the traditional framework of aging is in part the way that it is because we have divorced the idea of skeletal muscle from health. The bro's got it right. You need to be jacked, you need to be tan. And if you're not training is only for the bros.

51:24Nothing could be further from the truth. And because of that, thought process, we have divorced skeletal muscle health from overall health and wellness and longevity. If I as a trained jury, Trishon were to say, and by the way, I did seven years of nutritional science training as well, if I were to tell you what is the one most important thing to take you through life? Do you know what I would say? Probably muscle. That's right. Hands down across the board, the weaker you are, the less muscle mass you have, the greater chances you will die. So in terms of cardio, do you think muscle mass is more important than cardiovascular exercise as you age?

52:09You're putting me in a hot seat and I would say both we know are important. But again, both are very important. But there is no replacement for resistance training and muscle mass. There is none. You will not get the same stimulus by doing cardiovascular activity. And you know, you mentioned your parents or your dad. You see and we see collectively our aging population shrink, right? They become thinner and scrawner and more sarcopenic. We see this happen. There is a transition of fiber types. There's different fiber types and they transition from type two fiber types to type one. What is that?

53:00Type two are the big bulky fibers that you train for hypertrophy, strength and hypertrophy for. There is a transition that happens if you are not constantly fertilizing these muscles through strength and hypertrophy training through resistance exercise. If an individual is solely focused on cardiovascular activity, this will not maintain in a meaningful way. These type two are bigger bulky muscle fibers. When you lose skeletal muscle mass, you also see a change in metabolic health. Muscle is the primary site for glucose disposal. It is primary site for fatty acid oxidation. When you lose skeletal muscle, you see an increase in blood sugar, insulin type two diabetes.

53:56skeletal muscle is what allows us to buffer the foods that we eat. So if I'm eating lots of sugar and carbs, for example, and I've got lots of muscle, then the sugar and the carbs are going to be basically stored in my muscle. But if I don't have any muscle, then where is it going to go? Exactly. Liver, fat, you are going to become increasingly unhealthy unless you are training. So if I have more muscle, does that mean I can eat more carbs and that be less of a consequence? Likely, yes. Especially if you are training and you have got an increase in myocetatosis, which is fat infiltration in skeletal muscle.

54:41In order for skeletal muscle, there is no such thing as a healthy sedentary person. You will look in the literature and you will see people say, oh, healthy sedentary. There is no such thing as a healthy sedentary person. What do I mean by that? There was some wonderful work out of Yale. They looked at 18 -year -old college students that were considered lean and healthy, put them in a time frame of inactivity and they became insulin resistant. They had skeletal muscle insulin resistance, even though there were no outward signs of obesity or fat. If you are an active, you will not be turning over your glycogen stores, which is the stored form of carbohydrates.

55:29You will begin to build up byproducts. Your skeletal muscle will be increasingly more unhealthy over time. You cannot get out of doing resistance type exercises. And to be clear, you do not have to be doing a one rep max. You could simply start by body weight resistance training. It could be yoga. It could be bands. But at some point, you will have to stimulate that tissue in a meaningful way to age well. How many people are meeting the activity guidelines at the moment and how many people aren't? Roughly six to eight percent are meeting the resistance training guidelines. Six to eight percent.

56:14Yes, sir. Just if you were to look at resistance training guidelines now, 50 percent of Americans don't even work out. Over 70, roughly 75 percent do not meet both recommendations. The majority of individuals are sedentary individuals. It's interesting because people will then say, well, these stats are all bad, but our life expectancy seems to have gone up year over year for, well, I mean, I think it's had a little bit of a blette recently because of COVID, but it's typically going up into the right our life expectancy. So we must be doing something, right? Is it about life expectancy or is it about quality?

56:57Could we keep someone alive on bed rest? Probably would one say that that would be a good quality of life. You cannot have a high quality life without high quality muscle. More specifically, people care about autonomy. Can you imagine if you couldn't physically get your groceries? You are young. We are young. We take for granted the physical capacity that one has. That is a gift. It is a skill that must be continuously pushed or the trajectory of aging is exactly what we see. People get to a point where they can no longer lift their suitcase. On an airplane overhead, do you see that? Yeah. People struggle to get their bag on the belt to go through security.

58:01Is that normal? That is not normal. How do we know this? Are there other sort of societies where they just age better than us? They have got 60 -year -olds that are being able to lift their bags but their head. I can tell you from my father's community in Ecuador. My dad is 74. If something is a three -hour walk or less, he'll walk it. I definitely don't like to go visit him, as you can imagine. It's a lot of walking. They are extremely physically active. They seem to age well and I think that you will find pockets of individuals who do things that are very physically active throughout their life span, which will allow them to maintain a muscle span, which is the time in which they have quality skeletal muscle.

58:56I will also say we control our environment. Everything can be easy for us if we choose. You can take the escalator, you can take the elevator, you can get in the car, you can do all of these things. Inoculating yourself against muscle aging, takes effort, but it has to be done. Each time someone has a choice to either do it, physically themselves, or to take the easy way, each time an individual continues to take the easy way, the predictable decline will... It's like putting another coin in the bank, but maybe that bank is being spent on something worthless. That's exactly what happens. What are the misconceptions people have about weight loss?

59:45You've touched from it a little bit, but if I've come to you and I say listen, Dr. Lien, I'm going to be honest with you, I just want to be, I just want to be lean and I want to be beautiful. Should I get liposuction? What diet should I go on? What would you say to me? First thing that we have to figure out is your muscle mass. I mean, this is a little complicated because I would, of course, ask them how we got to where we were. Right. How do we get here? Are you emotionally eating? Are you... I don't know, not sleeping? What are you drinking too much? What are you doing? What are we up against?

1:00:24What are the actual tactical behaviors that we are up against? And then I would say, let's go. We've got to build some muscle. We have to work on some body recomposition and really the two ways that we're going to start are the two basic and that is diet and exercise. So no liposuction? I mean, even if you wanted to, I do know a great plastic surgeon, but no, unnecessary. And again, this goes back to this hyperfixation on body fat. When the conversation should not be about obesity drugs or body fat, the conversation needs to swing back to not about making people less obese, but to making them have more healthy skeletal muscle.

1:01:12What's the link though? So how is having more skeletal muscle going out? Because the glucose is going to be stored in it. So that means less glucose is going to be stored on my belly fat. My metabolism is going to be better, you said as well. Your ability to store glucose will be from obviously stored in your liver, but skeletal muscle is the primary side for glucose disposal. I'm going to be less hungry. Now, that is a great question. And there is observational data. And I say this very hesitantly because it hasn't been published yet. But I believe that we are going to begin to see that skeletal muscle has a role in appetite regulation because of receptors on skeletal muscle.

1:01:58You will not find anything out there yet. But I do believe that there is observational data from some of my colleagues that are doing research that we will see that there is some appetite connection with skeletal muscle. Well, I burn more calories when I'm working out if I have more muscles. You will. What about a Zampak? Should I consider a little bit of a Zampak on top? It depends on how long you've been struggling. Okay. I do recognize that these are very complex issues, whether it's a Zampak or a Monderno, GLP ones or GIP. These drugs, these drugs are here to stay. I do think they play a role.

1:02:48I know you had Dr. Tina Moron. I am fully in alignment with much of what she said. There is an absolute role for this. I will also say that why is it that within that conversation of body composition, why is it that it is so much more socially acceptable to give someone a medication to decrease obesity, yet the idea of giving someone a medication or an anabolic, like testosterone or a testosterone derivative would be shocking to people. I can administer a drug to make an individual less obese, but there is an incredible amount of stigma. If I wanted to administer a drug to allow someone to have stronger, bigger muscles.

1:03:43What kind of drugs would you administer to give them stronger, bigger muscles? testosterone will be my first one. How much testosterone there? Depends. Michael, he was on the podcast previously. He told me that taking testosterone and steroids made him angry and gave him really vicious thoughts, dark thoughts. But Michael is a professional bodybuilder. We know that there is health and wellness and that those that operate at the pinnacle of their sport, that does not mean that those individuals are training in a healthy amount. There is a cost of doing business at the peak of anyone's career in anything and from a physical standpoint, certainly.

1:04:29That utilization would be different than someone coming to say, hey, I need to work on my body composition. The big point here is the dichotomy and conversation between the two. It's fully skewed. In the way that it is much more acceptable to give a medication, to address obesity, and much less acceptable to give a medication to address skeleton muscle mass. And I personally believe that that conversation needs to shift. A lot of people say that as an impact causes muscle loss as well. It doesn't. Really? I have not seen a direct mechanism of action that ozemic affects skeletal muscle in a negative way.

1:05:18In fact, I have seen the contrary. There is evidence to suggest that ozemic and individuals like these drugs in this class can actually support skeletal muscle health. The reason individuals are losing muscle mass on these drugs are because they are not training and managing their dietary protein. There's only two ways to stimulate skeleton muscle. And that is through resistance training and dietary protein. You cannot out -medicate poor behavior. Oh, but because they're on an appetite suppressant like a zempec, that means they're probably just not getting their protein. We utilize these drugs in my medical practice all the time.

1:06:07We track body composition all the time. It is routine. We track muscle mass. We do not see a decrease in skeletal muscle mass when individuals are dosing protein appropriately and training. Does is impact and use that category of drugs? World people have a certain psychological mindset benefit. That's a wonderful question. And here is what I would say as a physician who is in practice. Removing physical obstacles are critical. And individuals can spend time obsessing about their body. Just really, it can infiltrate their thoughts. It takes away from their capacity to show up in life to be present because they're worried about their weight.

1:07:00And can you imagine if someone was struggling with that for a decade or two or three? Now we have a new class of drugs that will take away, in part, desire to binge eat or take away, in part, desire to even potentially drink alcohol. What it allows for is physical freedom. Do I think that that comes with a cost of not doing the hard thing and doing those kinds of behaviors? It does. It does make things easier. However, there is utility in that. Yeah, because if someone suggested it to me, I'd say the first thing I'd say is Dr. Lion, what's the cost? Because nothing's free in life. And if I don't know what the cost is, that's even more scary.

1:07:51I'd rather be able to balance the trade off. But not many people are giving me many costs with a Zempec at the moment. Well, number one, you don't need it. You would not be someone who needs a Zempec or a Mondrano or Zembec bound. You just want to be someone who needs that. But I do actually believe that this in combination with hormone replacement therapy is going to be the way of the future for longevity. What's the cost? I cannot tell you what the cost is. And here's why. Because people will say it slows down gastric emptying. Yes, that's exactly what it is supposed to do. Will that have a meaningful outcome?

1:08:35Not necessarily. These drugs are not new drugs. This class of drug is not a new drug. It has been around for the last 20 years. I know at least for the last 10. There must be a cost, though. The cost is when you go off of this. Yeah. You likely have, and again, this is just my perspective, is once you titrate off, then normal hunger cues should return. And if you do not have appropriate strategies in place, an individual will then begin to struggle, potentially regain the weight. Have you seen this? I haven't. We take people off these medications all the time. And they rebound. They do not rebound.

1:09:15They do not rebound.

1:09:19But again, we do very intensive lifestyle interventions. We also figure out why people got into the place or the whole where they are starting. Why? Right? You say there's no free lunch, and maybe the no free lunches, you have to address Ultramar. Maybe one will really have to explore the way in which they cope, right? Cannot cope with emotional eat. You cannot do these things. If you want to maintain your body composition as you age, you have to be accountable for these things. Did diets work? Do you ever put someone on their diet? If they're overconsuming calories, yeah. And what does that look like?

1:10:06For us, I mean, we've been doing this for a very long time. We, the first thing that we decide is dietary protein, which is unfortunately seems to be the most controversial macronutrient, which by the way, you looked at me crazy, and you're absolutely right. Why would any macronutrient be controversial? But dietary protein, again, it wasn't like this until the influx of social media. And what do I mean by that? Dietary protein, it just seems as if there's always a reason why people are trying to remove it from the diet, which seems somewhat ridiculous and counterintuitive. The first thing that we do is we recognize that dietary protein is what the foundation of any solid nutrition plan should be built on.

1:10:51And that is 0 .7 to 1 gram per pound ideal body weight. If you eat high nutrient dense foods like animal products, you could probably go to the lower end at 0 .7. If you are someone who does not eat any kind of animal product, you're probably going to be closer to 1 gram per pound ideal body weight of whatever that source of protein is. But protein is what is going to maintain hunger. You know, dietary protein does cause an increase in GLP. GLP 1 in the body. And people will talk about that. Although it's only meal to meal, which is, so you know, you have these GLP 1 agonist, which improves satiation.

1:11:32So like a Zempak is a GLP 1 agonist, which makes you less hungry. Yes, dietary protein, in part, works on that same kind of mechanism also releases GLP. Which makes me less hungry. Yes. Okay. Improve your improve your satiation. Okay. Dietary protein, we know can help regulate hunger, can also maintain blood sugar, right? If you have carbohydrates in check, not a very efficient way, but your body can generate glucose from dietary protein. A lot of people associate protein with like bodybuilders and stuff like that. I know. It's such a mistake. It's a mistake. Because as individuals age, they need double the the minimum recommendation to prevent an efficiency.

1:12:14The current recommendation is 0 .8 grams per kilogram or 0 .37 grams per pound. If someone was 115 pounds, their dietary protein recommendation would be 45 grams. That would be the minimum to prevent an efficiency. As individuals age, they require more dietary protein because skeletal muscle becomes what we call anabolically resistant. It means it becomes less efficient at utilizing dietary protein. If you were to eat the way you did maybe in your teens and 20s, body at that time is extremely anabolic. I mean, you look like you're pretty fit. Have you always been pretty fit? No. Pretty fit in terms of what, though.

1:12:58I've not always had as much muscle mass as I have now, but I've always been fit as in playing sports and stuff my whole life. And has it been easy to put on muscle? Generally, I'd say yes. When I was younger, it felt a bit more difficult, but I just think I had had things wrong. I don't think I was consuming enough calories. But as I've as I got to sort of 25, 26, 27, it became a little bit more straightforward. Which is amazing. Your body is highly anabolic. You are now consuming calories. Protein, you're able to put on skeletal muscle. That tissue is very anabolic. It's sensitive to the foods that you're eating, to the stimulus you're providing.

1:13:33As you age, that tissue becomes more resistant. I've got friends that tell me they can't put on muscle easily. How old are they? One of them's 27. And the other one I think is about 29. Okay. And the men. And they've told me that no matter what they do, they just can't put muscle on. Well, first thing that I would do is ask them what they're doing. Are they consuming enough calories? Do they have enough protein? What do you think they're going wrong when I said that? I mean, to be honest, the first thing that I thought was I am seeing a huge increase in low testosterone levels in younger individuals.

1:14:10Interesting. And I know it's just me and you and not the millions of people that watch your show. But the medical answer would be they should look at is that young men have increasingly low levels of testosterone. And how does that link to them not being able to put on muscle? They are less anabolic than they should be. What does anabolic mean? Building. They're less capable of building. Okay. If I, this is a problematic question, is there any way to tell if someone has low I would say you could potentially guess, but do they have less hair on their legs? Do they have less muscle mass? Do they have what would look like potentially more estrogen in a male?

1:15:15You know, you're putting me on the spot here, right? Yeah, but all those things, we're thinking of one particular person. I think all those things are true. So maybe it is low testosterone. So my next question becomes, is there a way that they can stimulate their testosterone without having needles stuck into them? Absolutely. I mean, the first thing is you have to look at lifestyle. What is their diet? You do need nutrients. If they are not sleeping, and they're taking potentially recreational drugs, this can all affect testosterone. It could be can affect sleep. It can affect a number of things.

1:15:49The first thing that I would do is, are these guys sleeping? Are they eating well? Eating well being the protein we talked about. Yeah. Or they eating a diet that is fully processed. Are they training? Training in and of itself isn't going to generate testosterone per se, but it would increase the receptors, increase the skeletal muscle receptors, increase those antigen receptors. The other thing that I would say, and this may be a little bit outside the box, but what are we do see a lot of exposures? Those things can affect fertility. Whether it's lead or mercury, those kind of things, absolutely.

1:16:29And where do these things come from? These heavy metals? I mean, we're drinking out of a metal company. I know. I know. This is stainless steel. I don't think that this gets into the water. They could certainly get it from aluminum cans. They could get it from eating a lot of seafood. They could have exposures. Maybe they're training on weapons, not, it could be getting lead. You're in great shape. Thank you. What'd you eat? Side -eye protein. And I eat a lot of carbs. I train a lot. So run me through your day. What time do you wake up? Between 530 and 6. I have my weeks up at 4. So. And then what'd you do?

1:17:12I get up. I see if the kids are asleep or awake. Usually one is in the bed, two is in bed. And then I get ready to go train. Get up. Three days a week. I head over to meet my coach, shout out to Carlos Mana. He's a man. And we hit it hard. And I'm usually 5 minutes late every single time. Because in the morning, one or both children will decide if they're going to come with me or not. I include my kids in my training. How old are they? Three and five. Oh, down. You're getting them training at three and five? Yeah. My five -year -old is in Jiu -Jitsu. They have their own cuddlebell sets. Because people and children, they don't care what you say.

1:18:00They care what you do. So sometimes they decide to come with me, sometimes they don't. And I train fast and wait. I didn't tell you I caffeinate a lot. A lot. I am drinking coffee now. I'm maybe someone who is tired or drinking water or coffee. How long do you train for? An hour. And you need three times a week. I do three times a week of lifting. Okay. I try to train as hard as I possibly can by that second day. I'm tired. It would take a lot for me to do some kind of major lifting. I'm in the middle of rehab. The next day, so I'll train Mondays, Wednesdays and Fridays. Tuesdays, Thursdays will be some kind of like cardio.

1:18:47Maybe I'll do 20 minutes. Maybe it'll be intense. Whatever I'm feeling, I'm very active during the day. Sometimes I wear a weighted vest. I take calls walking. I move a lot. My friends joke that I am someone who never sits still, period of story. You can see me now. I'm moving all over the place. I have high energy expenditure. My first meal of the day will either be a shake. It might be 30 to 50 grams of a way protein shake. Typically, I might even have collagen in my coffee. Collagen in coffee doesn't necessarily stimulate muscle, but I use it for hair skin and nails. It's an inkling protein as a protein score of zero.

1:19:27I just wanted to clarify. Am I training fasted? Yes. Mostly fasted might be shot of collagen. 30 to 50 grams of that first meal. I might have some kind of carbohydrate, but usually I'm running around, I've got to get the kids to school or whatever it is. My next meal might be some lean beef. I'll definitely have carbs. I'll have either rice or potato and some kind of grains. That will be another, if I were to think about how much protein I'm a tiny person, I may be 110 pounds, I might have 120 grams of protein a day. Then the last meal is also between 30 and 50 grams of protein and probably close to 50 grams of carbs.

1:20:12What time is that last meal? If you can help it? Around 7 o 'clock. I eat it with the family. Nothing crazy. I'm very consistent. I think it's important that one meal or one workout doesn't take you off track. I don't really think twice about it. I know what I have to eat. Food is not complicated. It's effective. I don't drink alcohol. I don't like the way it tastes. I don't really have a sweet tooth. Is that the only reason you don't drink alcohol because of the taste? Did you drink alcohol before? No. You've never drank alcohol? No. Taste terrible. I'm sure you've had it. It tastes like rubbing.

1:20:51I mean, taste terrible. Maybe I'm lucky. But I also think that you know, can be toxic for the brain, but I choose not to have it because I do think it tastes terrible. If you're someone running a business today, that means you're probably operating in a world that doesn't sit still. Tariffs and trade policies are dynamic. Customer expectations shift constantly and the pace of innovation is relentless. So your margin of error is becoming increasingly smaller. Making decisions without full visibility across your business is not only risky, but it inevitably slows down everything. And I see it all the time.

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1:22:45And that's why I love Zoe because Zoe helps me to make the smartest food choices for me and my body. And as you guys will know by now, Zoe is a sponsor of this podcast and I'm an investor in the company. And if you haven't tried Zoe, I highly recommend you do because Zoe combines my health data with Zoe's world class science. And using those two things, Zoe guides me to better health every single time I make a food choice and eat, which means that I have more energy, better sleep, better mood, and I'm less hungry. And the most important thing is Zoe actually works. It's backed by their recent clinical trial, something called the Method Study, which is the gold standard of scientific research.

1:23:21I started Zoe just over a year ago now and I've been able to track my progress week after week so I can learn how to be even smarter the following week. And if you haven't joined Zoe, I'm giving you 10 % off when you join Zoe now. Just use the code CEO 10. Check out. Are the small parts of your protocol that people can implement? You talked there about not sitting, you know, you said, wait, invest. Yeah. Are there anything else that we can do that might help us build muscle mass without having to go to the gym? Yes. What are the key things you think about that? If you can take a call, walking or rocking, you can load up weight.

1:24:00It is extremely easy to do and you can do it slowly. Whether you start with, you could start with seven pounds. I have a five pound weight vest, I have a seven pound weight vest, 20, and then from there you can load up weight so you can build up over time. People should be doing that. It is effective and easy. Everyone can do that. People are taking calls you don't have to do Zoom call. Why not get on the phone, get moving. Human body will like to sit, right, as opposed to be forced to move, but you become it's almost like a road activity. If you are someone who is sedentary, it becomes easier to become sedentary and stay sedentary.

1:24:47It requires friction to change. You can mitigate some of that friction by incorporating movement into your life. For example, walking with a weighted vest easy. Training with your kids. People will say, I don't have time. I'm so busy. Pick up your kids after school. We instead of go and play video games, we do a push up challenge or a dance party in our favorite hood of Texas Holden. The Poke Game. No, the dance. Have you ever seen this Beyonce say, I mean, an amazing song called Texas Holden. I thought she was talking about Poco. She might be, but there is a line dance associated with that. There are a million fun ways to do something.

1:25:32We just have become accustomed to doing less. And we'll dance. We'll do whatever push ups, physical challenges, playing outside, get the nerve guns, whatever it is, easy.

1:25:46I mean, think a good goal is to have what kind of goal. Because it was, I'd said it's before, but there's a time in my life where my goals were very like superficial. And they were like, I'm good to date. What are the best kind of goals that we should set ourselves as it relates to our health? I don't think we should set goals. No goals. I think we should set standards. Okay. When you set a goal, you can either reach that goal or not. But if you set a standard, then you will always keep your standard. And that standard will allow you to reach a goal. But the standard won't change. For example, the standard is you wake up and you set whatever that is, you train every day.

1:26:28For me, I train three days a week, depending on how intense that training was. On Saturday, I might do a fourth day of training. And on Sunday, if I tell you this, we do a group workout. My standard is physical activity has defined moments. And that is my standard, even if I'm traveling. I know exactly what that's going to be before I get to the hotel. That is a standard of physical activity. I don't have to think about a goal. I don't have to have a goal of, am I going to hit that or not? Because I know that those are things that I won't fall short of. My standard is my nutrition plan. I have between 110 to 120 grams of protein.

1:27:07I have between 110 to 120 grams of carbs. I know what that looks like. That is my standard. I don't deviate from that. And what are you struggling with as it relates to your own advice? Sleep. You're struggling with sleep. Yeah. Is that because of the two little kids? Or it is because I have to make a choice. Am I going to spend time uninterrupted and undivided with them? Or am I going to do work? And my choice is I spend time with them. And then when they go to sleep, I work another two to three hours.

1:27:44And I should probably do a better job and know that eventually everything is going to get done, but I set standards.

1:27:54Do you find it difficult? Because people always talk about not being able to have everything at once. This is what a lot of women have said to me. They said, there was a time where we were sold this dream that you could have everything. You can. You can. I think so. Do you miss a lot of excuses in people? I do. I do. Because it's hard to face the truth. And what's the truth? What is the truth? The truth is, are you doing this? Or are you not doing this because of some kind of internal choice? There has to be some truth telling. And sometimes that truth is uncomfortable. And you can get the job done.

1:28:34There might be things that you have to sacrifice. But the job, the thing that you want, the outcome that you want, the standard that you set, it can be done. It can be done. It's, you tell yourself, you can't do it. I mean, I have a three and a five year old. Do you know what kind of chaos ensues at my house? You should come over and I guarantee you you will hold off having any kind of children for at least five years. But nothing is perfect. It can't ever, everything cannot be curated. Do I still get my training in? Do I still get my nutrition in? Am I anything special? I am not. But my discipline is.

1:29:17I am very disciplined. Have you always been? Yes. A lot of people aren't and they haven't ever been. It's much more difficult to not be disciplined. The reason I am disciplined is to be able to manage my life. How do I get you a discipline? You execute. You don't overthink it. There's nothing to think about. What do you want? I want to be like you. No, what do you want? Where are you from?

1:29:44I would not be nearly as successful if you were undisciplined. You have to be disciplined. I'm just trying to embody the audience. I'm trying to think through all the bullshit that people tell themselves. We all tell ourselves bullshit in various aspects of our life. If we're not telling ourselves bullshit as it relates to exercise, it's something else. It's our relationships. And some of you will struggle with personal responsibility because if I was to post, if you were to post or I was to post anything on my story that you just said in the last five minutes. They would be very fond of it. There's a small group of...

1:30:15Are they going to edit this out? No, don't send crazy people after me. No, we will. It's like the What about Tree Gang. You could say anything in the city, but what about and I understand some people have legitimate exceptions to this. The truth is it is very difficult to do what I do. I run three different businesses. I take care of some of the most incredible humans on the planet. I have my own podcast. I'm writing two more books and I don't have full time help. I'm a mom. The one thing I don't find is I don't find excuses. I figure out ways to get it done because if it matters, you find ways to get it done.

1:31:00You know, if I were to say, and this is an extreme example, but let's say I said to someone who... I just make this up. Loved cupcakes. I said, if you eat another cupcake, then something catastrophic is going to happen to your dog. Do you think that they would ever touch another cupcake? No. Not in a second. Just like that. So the consequence is just not meaningful enough. When you find a meaningful consequence and you understand the consequence of your actions in that moment, it becomes easy. And this goes to what we're saying about the discipline and the why part of that equation. You refer to it as consequence.

1:31:44Like, why does this matter to you? Is the central part of the equation? And deep in your head somewhere, you're so clear on why this matters. Yeah. Because you've seen the research, you've studied it, you've seen the consequences. I've seen the end result. Yeah. You've seen the end result. At the end of the day, we are all health and age and death. These things, nobody's getting out of them. Like nobody. So if I follow your protocols for the next 30 years, yeah, then I'd be 60 years old, I'd be 61 years old. Can you describe to me what you think my life will look like as a 61 year old versus if I just sit in this chair and eat processed foods and do zero resistance training for the next 30 years?

1:32:32Can you describe the two different Stevens? We'll call it, we'll call one Sedentary Steve and we'll call one Dr. Lion Steve. Okay. Let's start with Sedentary Steve. I will say you're 30. So right now, you're sedentary. Alzheimer's disease is likely beginning cardiovascular disease is likely beginning right now at 30. That's right. Remember, these diseases that we believe are diseases of aging are at their core and at their root in part due to the health of skeletal muscle. The only organ system that you have direct voluntary control over, that's it. I cannot say Stephen, I want your heart to beat at 45 beast per minute.

1:33:27Go. I cannot control. You might be able to control your respiration, but you can't physically contract your diaphragm. Go ahead, contract. Okay. Mate, it's a muscle. Skellsle muscle is the only organ system that you have voluntary control over. That's it. Now, if you decide to not hear what I am saying, then if you are someone who has a genetic propensity, maybe you have, I don't know, when you overeat, you get high triglycerides or you choose not to exercise. We will start to deteriorate your brain because contracting skeletal muscle is an endocrine organ. Not only does exercise increase blood flow to your brain, I just wrote a narrative review with a colleague of mine, Luisa, Nicola, amazing.

1:34:31We looked at the influence of resistance training and brain function. I cannot restore your brain, but I'd love to be able to prevent from the connections to become weaker and weaker and weaker. So, you decide not to exercise. I can do nothing for your brain. Eventually, you might forget, I don't know, your neighbor's name, your kid's name, your anything, what you did, any meaningful memory. If we don't address your brain now, then the potential outcome is clear. Two thirds of Alzheimer's, the majority of dementia is Alzheimer's dementia, which plays a role in metabolic regulation. Type three diabetes of the brain.

1:35:26If your skeletal muscle is unhealthy, you are likely having not only skeletal muscle insulin resistance, but brain insulin resistance. No such thing. You cannot be sedentary and be healthy. So, that will begin now. The other thing is your cardiovascular activity. Can't help you there. Not getting increase in blood flow. You're not moving your cardiovascular health the way that it should, your lung capacity, your cardiovascular capacity. You're probably going to be extremely winded walking upstairs. It might take so much effort for you to get up. You might not even be able to fully stand up and sit down from your chair multiple times.

1:36:10You might struggle with that. If I said, Stephen, I need you to go to grab something out of the car for me. You would probably say, oh man, hey doc, that's going to take a lot of effort. I'm not sure. I'm not sure I could even grab that, I know, 15 pound grocery bag. You likely have central obesity. Probably have sleep apnea, which means you're further deteriorating both your brain and your metabolic health. I would just throw in there. You haven't trained your entire life. Your testosterone is probably low and maybe throughout your life, Stan, who knows? Maybe you have challenges with fertility because your sperm quality isn't as good as it could have been if you were training and eating all.

1:36:57Are you convinced yet? So there's a link between my fertility for men and women and my muscle mass. There is a link between exercise, training, metabolic health and definitely fertility. I think we are going to see more and more literature come out on this. Muscle mass and fertility as a time you're six people definitely have more. Is there a link between polycystic ovaries syndrome and muscle mass that you talk about? I think in chapter two. I do. There is insulin resistance. When you think about skeletal muscle and insulin resistance, skeletal muscle makes 40 % of your body weight. Or so, depending for me, it might be less.

1:37:42For you, it might be more. When skeletal muscle becomes insulin resistant, again, which means insulin is a peptide hormone that is released from the pancreas. You require insulin to move glucose out of the bloodstream into cells. When you exercise, you do not require insulin to move blood glucose out of the bloodstream into skeletal muscle tissue. It can be insulin independent. Polycystic ovarian syndrome is multifactorial. There is a component of polycystic ovarian syndrome that is related to skeletal muscle insulin resistance. Once an individual manages their skeletal muscle mass, again, there's various number of reasons as to why someone would have it.

1:38:32But in part, addressing skeletal muscle mass and skeletal muscle insulin resistance can help resolve polycystic ovarian syndrome in certain cases. I was reading it on the subject of PCOS and fertility. I was reading a study by Earth, which was done at Harvard, that found that men who reported to frequently lift heavy weights and objects at work had a 46 % higher sperm concentration and a 44 % higher total sperm count compared to those with less physical jobs. So you're telling me if I want to up my sperm count and have a baby, and health, and I should start lifting some weights. Yes. I was thinking about the 61 -year -old guy that listens to Dr.

1:39:15Lion's protocols. But also, let's say we didn't talk about what would happen if you listened. Yeah, that was just what I'm saying. So the guy that listened, so the 61 -year -old Steve Bartlett listens to your protocols. Holy cow, the guy's a beast. He's now taken over the world. Because. Does he have a six pack? Of course he does. Really at 61? Yes. Is it possible? Yes. What's the healthiest, oldest person you've ever seen? My dad. Really? Oh my gosh. He's 74. He could put on a little more muscle. Okay. His testosterone is like 800. He's not any hormone replacement. He has been following what I've been telling him, unfortunate for him because I'm his daughter.

1:39:58He's been listening to this message. I'm just sitting here with you. But we are talking about over 10 years of talking about this, of seeing this with patients and people. He has amazing hemoglobin A1C, fasting blood sugar. cholesterol is in check. I mean, he is strong. He is capable. He's 74. What is the most important thing that we haven't talked about, Dr. Lion? I would say that nobody is getting out of this alive. And it's all going to come down to choices. Choices for how we execute. Our present choices will determine our outcomes. And it is not difficult. It's not complex. You have to prioritize skeletal muscle.

1:40:54This is the organ of longevity. With this physical framework, it comes mental strength. And what's most important about this is in for us now. But this is great. You can do it. But it provides hope and an example for our children. That, them, those people, the little ones, that is who I am truly worried about. Because we have normalized, super sizing everything, including ourselves. We have more electronics than ever before. We are more disconnected from people. People will say the internet has done a great job at connecting face -to -face conversations. Connection is huge. The most important is our youth and how we raise them.

1:41:44And the messages that we give them, because they are our responsibility. And if we cannot advocate for our own health, whatever those limitations are, whether it's personal or worthy, it is our responsibility to do a job. But we show them the way forward. And what's the most important subject in your book that we haven't covered? Forever strong. A new science -based strategy for aging well. How to reboot your body, to burn fat, fight heart disease, reverse diabetes, stay sharp, build muscle and boost energy. I mean, we talked about dietary protein. We talked about how that potentially can be controversial, controversial for some people.

1:42:29We discussed carbohydrates. Carbohydrates are earned through activity. If someone is metabolically unhealthy, they have to understand that potentially starting with 100 grams and titrating up or down, depending on their activity level, is important. How quickly do I lose muscle? If you were in the ICU, you could lose 2 % of your muscle mass in a day. You are in a highly catabolic state on bedrest. You will lose muscle rapidly, depending on your age. Within seven days, you could lose, if you're young and healthy, 2 pounds of skeletal muscle mass. Because I'm thinking, if I go to the gym today, and I did my biceps, and I really smashed it, how long before those gains were lost?

1:43:18I would give you, you'll lose strength and then mass. You will lose it rapidly. Seven days of bedrest, you will lose it. It will return if you've been well trained. It will return faster the second time than it did the first time. People talk about muscle memory. That is an interesting perspective. Yes, if you are well trained, will it return? Yes. It also depends on how long you have been untrained for. It also will depend on how highly catabolic you are. For example, if someone had cancer, they're in a highly catabolic state. Their body is breaking down. Skeleton muscle mass will improve their survivability.

1:44:02If someone goes on bedrest, you will lose muscle mass and strength extremely rapidly. Now, will you be able to re -return insulin sensitivity? Yes. If you decided to just begin basic activities of living and not exercising, you will not be able to recover that muscle. Getting out of the hospital, just doing basic things will not be enough. Now, as you can imagine, that happens to people. I can imagine. I go through periods of my life for whatever reason, I have to be a bit more sedentary. Things like filming TV shows, film the show called Drag Instead, where we basically sit in a room for 10 hours a day.

1:44:47It's like Shark Tank here. Whenever I go through that season of life, it's very difficult. I always see this correlation between how much activity I have been doing and how much motivation I have. If I've been sat down and not been exercising for a while, I find it harder to find the motivation to go again and it's this vicious damage. One thing that we didn't talk about is how Skeleton muscle mass functions as an endocrine organ. What's an endocrine organ? An endocrine organ is something that produces hormones that act systemically, locally, and there's an endocrine connection. When you exercise based on intensity and duration, you release myocons.

1:45:25Myocons like interleukin six or interleukin 15. These are what people typically think is cytokines that are released from inflammatory cells or macrophages. But when you contract Skeleton muscle in a meaningful way, based on the intensity and duration, you release myocons from Skeleton muscle that interface with your brain. They affect mood. They affect neurogenesis. It also affects your liver and your kidney. There's this interorgan crosstalk. We talked about Skeleton muscle, about how important it is from a metabolic perspective, as a body armor perspective, but also as this endocrine organ that can affect mood because of components that it's releasing.

1:46:08That is fascinating. It can counterbalance inflammation based on the activity, duration, and intensity. That explains why if I've not been moving, I don't feel as good in terms of motivation. I feel more fatigued when I've done less exercise over a long period of time. It doesn't take much to maintain what you have. For example, if you could during those days, so you're shooting for 10 hours, you don't have breaks. We have lunch break. You should be training on that lunch break. I don't care how tired you are. I'm hungry. Then you should eat in 10 minutes and get to training. It's a good point and you're totally right.

1:46:49Push ups, have a weighted vest, do whatever you have to. You will feel exponentially better. And also, this is predictable. So here is an example. You know it's coming. You know that you'll be filming this for 10 hours a day. What is your strategy to execute in a way that is effective and meaningful? And that's really it. It's about forward planning. Yeah. You know, it's coming. It's predictable. It's also predictable how you're going to feel afterwards. Then you are going to have to count for how you feel. Then you are going to have to deal with the repercussions of now not being motivated, now having to address your diet, and now probably feeling a little bit more down than you would have.

1:47:29We totally know it's coming. It's one of the big things I've just realized as you were talking is I don't schedule my workouts. So my workouts are kind of this residual beneficiary. I either get whatever times leftover in the day, which might mean last night it was super late. It was almost at midnight. And then today I've got a flight after this. So it's 10 hour flight. So it's like, but I could quite easily, I have the fortune and privilege of being able to ask my assistant to change something. So I can say, well, you schedule everything else also schedule an hour for me to train. But I think everyone could probably do that.

1:48:02I would wonder how many people schedule their workouts. Everybody who is, you show me your habits and I will tell you how successful you will be able to continue to be in the long run. You can probably look at someone's calendar and figure out what they're going to look like in 10 years time. I definitely can. But I will say that there's this privilege of youth. And then there becomes a tipping point. Yes, you should be scheduling those things. You can add, let's say you say to me, Gabrielle, on a time to do it, you are not, you could schedule three days a week. You know that we're filming all day.

1:48:37You know that you're doing these things. That is a non -negotiable because you're setting a standard. You set a standard for everything in here and everything else you do. Nothing is going to be more critical for your impact than being able to manage your health because again, there comes a point in time where it's a very predictable turning point, inflection point. If we get together again, I don't know, say it was 30 years from now. And I say to you, how, and you've been successful over the next 30 years, however you define that, what happened? We've completely changed the conversation. We are no longer at nausea I'm talking about obesity.

1:49:18That is a side component. We are focused on physical and mental strength. We are focused on understanding that it is a muscle problem and a problem and a solution that we can do something about. Obesity is an afterthought. And personally, my kids have done amazing. And they're happy and adjusted and can withstand whatever whatever comes their way. And my husband will be picking up his socks. If he stopped taking care of himself, he would know. He's a name he would know. No, but just say about the scenario. Yeah. Would you say something to him? Yes. What would you say? Probably don't want to put on camera, but it would be something totally inappropriate and somewhat aggressive.

1:50:02But yes, I would say something to him. But ultimately, he has to be an example for our kids. It is his responsibility. It's not about him. We have a closing tradition on this podcast where the last guest leaves a question for the next. Not knowing who they're going to be leaving it for. And the question that's been left for you is regret can occur due to action taken or action not taken. In light of that, what is your biggest meaningful regret and why? My biggest meaningful regret and why. I don't know if I have a regret. I don't know if I have a regret that I can think of because I think that we are responsible for our choices.

1:50:53What if I put the word mistaken? I mean, the only thing that I could think of is I, again, this isn't a mistake or I don't even know if I consider this meaningful is that outcomes unfold. And instead of, you know, I was so driven and I've been so driven by doing good, you know, thinking like I have to contribute. I have a responsibility to contribute to the world. I could have put a lot less pressure on myself, but is that, is that meaningful? Is that a meaningful regret or a mistake? I can't say that that's true. Would the outcome have been any different? Would I have worked any less more diligently?

1:51:38I don't know. Well, it's a good thing you have because you've really led the charge as it relates to muscle and the conversation around muscle and these subjects more broadly. But when I think of someone that is at the very forefront of educating the world on muscle and its importance, and especially as we age, that we can be forever strong, at least strong while we're still alive, then that person is you. And I can't imagine how many millions of people are better for that. I can't imagine. It'd be crazy if you could put them all in like a stadium or something and get to meet them all that. I've just had their lives just subtly altered.

1:52:14Even if it's just, you know, one decision to go for a war quarter, do a little bit more resistance training once a week. That matters, right? It does. And that's a really wonderful thing. And that's, I kind of guess what you're, you're all of your work is really aiming at is to find, understand someone, but then give them the missing piece of information or inspiration so that they can pursue their very best self. And I thank you for doing the work that you do because I'm sure those millions of people can't thank you themselves, but it's, it's really altering not just their lives, but also as you say, the generations that are set to come after them in their children and so on.

1:52:48And that's one of the things I'm actually thinking much more about having spoken to is the, I've never thought, because I don't have kids yet about the role model that I, that I am or aren't to those kids that are watching me. And as you said, I, I had this little flashback of my mum outside my house when I was like a four or five year old and just watching her run up and down the street over and over again in this tiny little sort of circle that she used to do and how that stayed with me. It's for, forever, that she cared about that and that what that meant for us is her children. And it's a really powerful thing.

1:53:18It's a really wonderful thing because, you know, this isn't really about muscle at the end of the day. This is not about much more. It's not medicine. Medicine is the gateway to really be able to provide freedom for people. That's what I want. Mm -hmm. Muscle is the way in. Medicine is the way in, but what I really want for people is I want them to have freedom. And that freedom is happiness. It is yeah, or whatever it is that they want to do. Mm -hmm. Thank you so much. It's such an honor to meet you. Thank you for having me.

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