How Muscle Mass Impacts Sexual Function, Muscle Clock Genes, & The Power Of Isometrics - With Dr. Gabrielle Lyon

31:22I don't know if number three is the hip airplanes. Hip airplanes. Let's go to it. So I love this. Actually, my favorite. I have and you will see that really tight hips, and your core necessarily isn't always strong. And we're thinking about how are we going to increase our core? Maybe we're going to do sit ups or whatever you pick your poison. But the reality is a hip airplane is what it sounds like you're in a this is really challenging describing these without seeing them. So imagine that you You have your arms open and you're bending forward like you would in an airplane. And you're internally rotating the opposite leg that you are standing on.

32:04I don't know if we're doing this service, this illustration, this verbal illustration. And you are turning your hip inward and then externally rotating it while you are either holding on to something or your arms are out. You're improving stability. You are mobilizing your hips. You are also activating your glutes and you are moving from a very subtle side to side motion. Really important. So we're getting out of the just static sagittal plane and bringing in some rotation in a very safe and smart way. And anybody can do this. And you are not allowing your butt. People think that training for 45 minutes a day and then going to sit for the entire rest of the day is adequate.

32:56I mean, it's not. And also walking is amazing. But what about really bringing your mind and your body together? Because we already know that there's a bi-directional relationship between muscle health and mental health. Yeah. Yeah. Please start training some rotational movements. And, you know, that's one, again, it can be way down the list of priorities. But if we're looking at how people are actually getting injured, that's one of those kind of common culprits is that you're not trained in that position to be, you know, having to have some rotation and your brain and your nervous system and your muscles all being in alignment to do certain things.

33:35You know, and think about it. I really like that you brought up injury. We don't typically rip a muscle. We tear a tendon or injure a tendon. We're not, I mean, I don't know about you, but I don't think I've ever, I mean, I guess I tore my hamstring, but I tore it at the tendon. I didn't tear the muscle. And that's really important for people to understand that it is about longevity. And thinking about longevity is one step further than just thinking about being jacked and tan wearing a skinny tank. So we've already covered the standing calf raise with adduction. And this is, again, strength from the ground up, looking at where so much of movement of performance happens with this association with our feet in the ground.

34:23And so having that input for that, we've got the single leg RDLs, that posterior chain. We've got the single leg movement. We've got proprioception stuff there. And we've got waking up the sleepy cakes. We've got the hip airplanes to get us some rotational input. Next up is 90-90 breathing. This is my least favorite. Have you done breathing? Yeah. Really? So this is my least favorite because it's boring. And let's face it, we like high stimulation. But this is something that I found to be very helpful. One of the things, especially as a woman and a mom, my pelvis isn't always placed well. My rib cage is extended and I'm almost sitting back into my pelvis.

35:18Why is this a problem? Because over time with repetitive training, you are further imprinting poor posture and poor alignment. So this 90-90 breath is if you're laying on the ground and you have your legs up on a block, your heels are kind of on that block and there's just a very slight, subtle 3 out of 10. 3 out of 10 isometric pressure. You push your ribs down and you tuck your pelvis up. And the idea is you're breathing from your diaphragm. You're not breathing from your shoulders. We all know like when someone takes a deep breath and I'm raising my shoulders up. And you take a night, it's a breathing of a 90 count breath, the 90, 90 breath.

36:06And this is lying on your back on a box. Your feet are on the box at a 90 degree angle. And the idea of this is you'll press your heels down. You'll recruit in an isometric manner, your hamstrings. You will take a deep breath in and you'll breathe from your diaphragm. you will push your ribs down and you will hold this for five to 10 seconds and do a handful of repetitions. The amount of pressure that you're going to use is say a three out of 10, very subtle. And again, this helps with the hamstring. It helps with the positioning of the rib cage and any time, or if you are an anxious person, breathing truly helps.

36:53Mm. Yeah. So obviously, but not so obvious. We forget this tool all the time. Yeah. Do you like doing 90-90 breaths? Have you done those? Yeah, of course. Yeah, I've done it. But it's not something that is just like, as part of my training, I don't think about it like that. But we've got to change that. Yeah. This is a part of training. It's a part of recovery. We can go from that kind of fight or flight, kind of catabolic state that we're in and get into that anabolism and the recovery, which is when it happens, shifting over. Yeah. And I think that I, um, and you have to correct me if I'm wrong, but I fought with Dr.

37:32Gerard a million times about this. So again, I've injured myself over the years because of my level of stubbornness. And I think the listener or the viewer can relate because we don't just make one mistake once you think that you do, you think that, you know, just this one time and you touch the fire, you never do it again. No, that's not at all how it happens. You do pull-ups, you injure your rotator cuff, and then do you think you never do a pull-up again? No, you're like, yeah, man, that feels pretty good. And then you find yourself up there doing this. This 90-90 breath, again, I fought with Dr.

38:05Gerard. I'm like, I am not doing this. And every time I fall off, guess what happens? I hurt myself because I am not connecting my mind and my hamstring, just the motor recruitment and the prehab movement's not there. And so I would suggest everyone begin to try these exercises. Just give me six weeks. I'm not asking for six years. I'm asking for six weeks. Do it once a day. And so that is the 90-90 breath. The next one, I believe on the list is the bird dog. Is that the next one? Yeah, that's number five. So bird dog is, imagine the cat cow in yoga. And the bird dog is if you're on your hands and knees, you'll raise your, say you raise your right arm and your left leg.

38:49So it's that counter, um, counter stimulation. You are, uh, both sides of the body and you'll do that. You'll hold it for, you can do, I don't know, six to 10 reps you choose. And it just helps activate the core. And it also makes the connection. Oh, this is the word we were looking for contralateral yeah the contralateral connection i think we're missing one more do we have one more no that's it that's it we hit our five we hit our five top five dead or alive all right so there's so many applications with with all of these but with that bird dog you know this this is a very very top this is a top tier rehab exercise but we need to start looking at this as a prehab exercise.

39:36And quite frequently, I'd say 75 % of the time, this is a part of my warmup routine. Is it really? Yeah. Yeah. Okay. And have you found that it helps? I mean, I'm doing pretty damn good. So, you know, but usually again, it gets implemented when something happens. Right. But it's just, again, it's, it's getting everything kind of synced up the brain, nervous system, muscle recruitment, and especially in that core and that stability and having that kind of cross body, cross sectional engagement, it's just, it's kind of obvious. Are you about that snack life? The paradigm of snacks have changed dramatically in recent years.

40:17I grew up, my snacks, animal crackers, little Capri Sun, maybe some random candy from my grandma's purse. You know, she's got the butterscotches and peppermints in there. All right. Of course, got a little, little chips, little cookie. Listen, that's all fine and dandy, but our paradigm of eating candy has really messed us up. And so trying to get healthier, I started having granola bars, right? Had granola bars as a kid as well. Super sweetened with a picture of a guy with a wig on, you know, look like one of the founding fathers on the box. You know what I'm talking about. but trying to get healthier you know i switch over i do the granola healthier lower sugar or low fat paradigm of these cereal bars but still really missing the point and then today we had all these innovations in these newly invented chemical complexes to try to trick our bodies with fake fats or fake sugars and we end up with a ultra process conglomeration of a new kind.

41:23What about something real? What about utilizing the paradigm of a food bar, something on the go, but with all real food ingredients? And that's what we have with the Paleo Valley Superfood Bars. Not only does it have over eight organic superfoods and collagen-rich, 100 % grass-fed bone broth protein, there are no added sugars or sugar alcohols. They come in a variety of flavors, including red velvet, lemon meringue, apple cinnamon, and what I have right here, dark chocolate chip. These are the only food bars that we keep here at the studio for our team and our guests. And I keep these at home for my family and I travel with these as well.

42:06Huge fan of the Paleo Valley Superfood Bars. And right now you get access to 15 % off their amazing superfood bars when you go to paleovalley.com forward slash model. That's P-A-L-E-O-V-A-L-L-E-Y.com forward slash model for 15 % off their phenomenal superfood bars, plus all of their other incredible snacks and superfood whole food-based supplements. So much more. Head over there, check them out, paleovalley.com forward slash model. And now back to the show. Now we're going to talk about one of my favorite sections of the book. And I'm so grateful that you are talking about this. Finally, somebody is talking about this in a major book form, the connection between sleep and muscle.

42:57The muscle sleep connection. The muscle clock is what I think you're really excited about. Yes. Let's talk about it. Spill the tea. The clock genes. So every tissue in our body has a clock chain. So we are regulated on a 24 hour circadian cycle, a light, dark, 24 hour cycle. Everything has a clock chain. And our major anchor is the super cosmetic nuclei, or super cosmetic nucleus. And this is really regulated by light, you go outside, you get sun in your eyes, and this sets the stage for your 24-hour cycle. The other thing that helps really anchor our circadian cycle is food. Now, muscles. Muscles also have clock genes working on a 24-hour period.

43:56The data, a lot of the data is done in rodents. I remember when I was in WashU, we had a fellow who was studying clock genes, but he was studying clock genes in mice. And he was looking at the relationship between metabolic dysregulation and their clock genes. What do I mean by that? So if we understand that the body exists in this 24-hour cycle, and we begin to think, how does our external environment affect these subtle physiological processes. Think about an individual that is up overnight. They work the night shift. We know that night shift workers, that that is a risk for cancer, right? That's considered a carcinogen.

44:43The other thing that we don't often think about is that if you are a night shift worker, you have increased levels of blood glucose, insulin. But why? What tissue do you also think that that is affecting? I would say skeletal muscle tissue. Now you are up out of alignment with your circadian biology. And listen, for some people, could you train and compensate for this? Could you do movement and compensate for this? Yes, but we already know 50 % of people are not exercising. And we already know that Americans are consuming more than, you know, upwards of 300 grams of carbohydrates. And now we impart a dysregulated behavior cycle in which we're affecting our muscle health.

45:42And listen, is it a slam dunk? I don't want to say, okay, if you're up overnight, you're going to affect specific health outcomes of your muscle clock genes. But if we begin to think about it, and again, I think that we're still early. If someone is a professional athlete, there's evidence to suggest that if they train later in the day, that is optimizing for muscle clock genes and that they may be more effective and stronger later in the day because of this relationship to clock genes. I would love to see a study done and get some data on injuries, right? Time of day with professional athletes, right?

46:22But this is directly from the book. You shared that your muscles contain their own clocks that influence the expression of more than 2 ,300 genes controlling muscle growth, performance, structural integrity, energy production, and nutrient processing. right so we're talking about impacting thousands of genes in relationship to the timing of things right and so one of the conversations that i've been working to push into popular culture is our association like we are inherently connected to the 24-hour solar day right so our body is always trying to sync up with what's happening in our solar system let alone what's happening on our on our planet but we cut ourselves off from this and we send our bodies these pseudo signals now you know with the fluorescent lights for example and just this kind of artificial conditions and so it's throwing these clock genes off all the time but the great thing about us and our physiology so much smarter than our conscious awareness is it's always trying to sync up if we just get these inputs.

47:32And so what I want to ask you about specifically, so you shared that these muscle clocks orchestrate MPS. Talk a little bit about that. So muscle protein synthesis, our favorite, well, my favorite topic. Now, our clock genes, again, there's a multitude of factors that affect muscle protein synthesis. And I would argue, and this is something that I'm very interested in exploring is the relationship between that 24-hour cycle and our ability to utilize nutrients. And our ability to utilize nutrients and sense nutrients is dependent on our muscles. I don't want to say openness because that's weird, but the sensitivity of our muscles.

48:21So as one could imagine, again, I want to be very clear that there are many inputs for muscle protein synthesis. But if we were to really reorient ourselves to the world that we live in, we do not live in one single scientific bubble that is sitting in an environment where they're, you know, turn the key and now muscle protein synthesis is happening. If we're aging, it is less effective. If our diet is lower in protein, if potentially our hormone status and we're not training. There's a whole host of inputs into muscle protein synthesis. But if we were to also layer on timing and think about these clock genes and the way in which our muscles are designed to work, we are not nocturnal.

49:10And I believe that eventually we will begin to see this supported by the literature, that if we are so dysregulated that all of these small things will play a role in our ability to build muscle. I love this. Okay. You specifically said as well, on the other side, your muscle clocks are extraordinarily sensitive to sleep disruption. A single all-nighter induces a catabolic, aka a breakdown environment, leading to measurable muscle loss and suppression of muscle protein synthesis. So again, we know that if we're skimping on our sleep, We're going to blunt our adaptation from our training. And so I just want you to share it just from my heart to your heart, to the listeners.

50:02Yeah. What is the ultimate connection? How important is sleep when it comes to building muscle? You are not building muscle when you're training. You're building muscle when you're recovering. For example, people care about testosterone. if you are sleep deprived, your testosterone will be lower. If you are sleep deprived, your muscle response, and we see this acutely in muscle protein synthesis, I think it's anywhere from 13 to 18 % suppression. You know, and it's difficult because I have to be honest, I'm a terrible sleeper. I'm a terrible sleeper. I don't really like to do it. I should, I just think that there's so many more exciting things to do other than sleep.

50:50But the reality is immunity is suppressed, muscle protein synthesis is suppressed, cognitive impairment happens. You know, when I was training in geriatrics, we had a list of risk factors for Alzheimer's. And one of the risks is poor sleep. So if we want to live forever strong, not live somewhat marginally strong for a short period of time, we do have to sleep. And I'm going to say one more thing. There are genetic variabilities between people and their sleep time. For example, I'm a military wife. Certain, and I think that we self-select for the ability to choose a profession. There was a study that had a group of army rangers and all of these army rangers had a mutation in their gene that allowed them to sleep something like four hours a night and be fully functional and be fully functional cognitively.

51:50But they had a genetic mutation versus the rest of us, I think it's safe to say need between seven and nine hours. But can you imagine a genetic mutation that allows some individuals to be able to work and push most of the day? That's insane. Yeah. And again, if you just think about the conditions that we evolved in, right, having those individuals within the tribe who are the lookout, who are the protectors, who are always on guard. You know, there's, you know, we don't have, we have such a scattered and disrupted and complex environment that we live in today as far as, you know, the things that we do.

52:36And it's great. We've got all this opportunity and things that we can consider and be, but our biology doesn't care about a lot of that stuff. It doesn't. And so it's just honoring our biology, stacking conditions in our favor to the best of our ability. a big part of that is mapped out in the forever strong playbook i'm grateful that you put this together i said this before we got started i think that this is going to be one of those that you know it's going to be that kind of quintessential work that you're going to be able to continue to share and put it in a lot of people's hands i think just because it's so physical and invisibly beautiful tactile like that experience of being able to see all this stuff as well.

53:16I think people are going to put their hands on it more frequently as well and just kind of check in, look at the different pieces. And it's kind of also, there's a choose your own adventure aspect to it too, you know, and being able to like, look at what, what is the thing that I think that I need the most help with or the thing that I'm most excited about, right? So having some temperature challenge, really focusing on those foundational five, you know what, this muscle clock connection is just blowing my mind. Let me optimize for that. Of course, there's pictures to demonstrate all of this stuff in the book.

53:49Again, it's a beautiful book and we're covering, there isn't a box that you're not checking. And one of the biggest boxes, which we so overlook today, and you talked about this and I'm so grateful, you covered the temperature crisis in modern life, the temperature crisis. This is such a huge part of human health, resilience, adaptation, but it's just like, we don't know that it's going on because we have this quote creature comfort and we're missing out on these valuable inputs. So what is the temperature crisis of our modern life? I'm so glad you asked. I have a definition for you. Okay. And I love this definition because I think that it says it really, really well.

54:38So here you go. And this is really about human thermal resilience, human thermal, hot and cold resilience. Resilience is defined as the ability of a system, community or society exposed to hazards to resist, absorb, accommodate, adapt to transform and recover from the effect of a hazard in a timely and efficient manner, including through the preservation and restoration of its essential basic structures and functions through risk management. That is a mouthful, but we have this comfort crisis in which we are taking away the ability to be exposed to external environment that we were designed to be able to overcome and be exposed to.

55:40I was looking at a study before I came here, we spend 90 % of our time inside. 90%. We go from inside this, you know, house building to inside our car to inside our homes. Our bodies were designed to adapt to the environment. We are essentially taking away the external environmental cues. We were, I mean, think about it. I grew up in Chicago. You know how cold it was? It's freezing. But because I'm a native Chicagoan, I could go outside with, you know, no pants and a coat. I don't recommend anyone do that. But, you know, It didn't shock me nearly as much because I grew up in that environment. Why is it important to have exposures to be able to acclimate?

56:30Our body relies on its own internal processes to be able to shiver to make us warmer, to be able to, if we are hot, cool us down. We have taken away that adaptation. mm-hmm and the question is does it matter are we missing out on something that we need to be our best to perform at a high level to be adaptable to be resilient if we're constantly in that creature comfort what 68 to 74 degrees chronically and not getting those more intensive exposures. And when we do, we're pissed. If you're not, and what I've found is that my experience with utilizing Asana, for example, I really don't get as hot.

57:27Like if other people are like, I'm super hot or they're sweating their ass off. I don't have that same experience. Like I'm more comfortable if it's really hot. Not to say that it doesn't get uncomfortable. The same thing with cold, right? Having those cold exposures, maybe you're doing some cold plunging. You just don't have the same response as other people who don't have those inputs on a consistent basis. And think about it. We were designed for challenge. We were not designed to be in climate control. As humans, we were not designed. And so we all know that when you do not use physiological processes and you do not expose yourself, think about muscle atrophy.

58:09We have a, you know, I would say a crisis of sarcopenia or muscle atrophy. They're slightly different, but atrophy is really driven in part by sedentary behavior and disuse. Muscular atrophy is in part driven by disuse. Now, if you move that over to environmental exposures, we can account for our temperature. We are not being asked to go outside in Arizona and hang out. And listen, I'm not saying anyone does that. I don't want you to have heat stroke. But the reality is, if you are someone who lives there, and you spend time outside, and obviously you stay hydrated, your body can cool itself off.

58:55Um, I just think that it becomes important to recognize that there are multiple ways to, I don't know, not to be cheeky, be forever strong. But it does require pressure. And it does require environmental pressure. And this is one thing that I think that we have really removed ourselves from. And we have to bring it back in. And there are also tools, whether it is cold exposure or heat exposure. I call it fire and ice. that allow us to not only recover, but to do things that would be very difficult. It would be very difficult to take another action other than cold exposure to have that same effect.

59:36I mean, what are you going to do? How else would you replicate that? The environment there was provided for us so that we could begin to meet that challenge. And once you take that away, there's nothing. It's not like, I can't think of another way to do it. You have to put yourself in the environment. There's no pill that you could take that would do the same as cold exposure or heat exposure. Mm-hmm. Yeah. And we know, again, there's not any aspect of our biology that's not impacted or even improved, like brown adipose tissue, right? These immune parameters, heat shock proteins, and adaptations with our cardiovascular system, like we're missing out on these inputs when we're not getting exposures to, again, hot or cold, fire and ice.

1:00:24And so what are your recommendations or what are some general recommendations? Pick the one you don't want to do and do that one first. Just being straight, I'm just being straight up here. Yeah. Some, for some people it's easier for cold exposure and some people it's easier for heat exposure. I'm going to tell you there's a, there's more evidence for the heat exposure. There's Finnish studies, hot saunas, not infrared, and I use both infrared and dry heat saunas. But, you know, cultures have been doing this for a very long time, heat exposure. And that could be anywhere from 175 degrees upwards to 212 degrees Fahrenheit.

1:01:06So it's hot, you are sweating. There are various ways to do it, baby steps at first, but over time, um, you'll build up to, and there's, there's a multitude of ways to do it, but it could be an hour a week. It doesn't have to be, you know, an hour a day. Right. Spread out again. So it's spread out. It could be 15 minutes at a time. What I will say is that with, um, sauna exposure, I think there are certain things that are very valuable. In part, this thermal stress, you mentioned heat shock proteins, but also the effect on cardiovascular activity. It almost, and I don't want to say it mimics exercise because there is the full motion of moving your musculature, but it does increase your heart rate.

1:01:56It increases, obviously, your sweating. There are a whole host of things that it does. And the research, which I found very compelling is that it can lower inflammatory markers like HSCRP. And you're not, you know, you don't like to exercise start here. Yeah. So there's some exercise mimicking benefits with sauna. So again, this is all in the book. You give protocols, recommendations. I love how you share again, like start with the easy on-ramp, Like you don't have to go full on, you know, just take baby steps. So my son, who is training for the SEAL teams right now. And he's four. He's four. He's four, by the way.

1:02:42And he is dead ass serious. He is serious about being a Navy SEAL. He is very serious. He takes his training very seriously. And you got to come over to our house so that, you know, you guys could relate. But it's crazy. And for him, he, and I say this joking. He does it because he wants to, but he started with a face dunk cold plunge. And again, does it have the same systemic impact as fully immersing your body in a cold plunge? Not necessarily. And again, these studies, I think we're a little bit behind on the science in terms of the effectiveness of cold exposure. But one thing that I can say for sure is that it can increase the stress response.

1:03:27norepinephrine, norepinephrine, dopamine. It does create a response in which you have the opportunity to bring yourself down. But you don't have to dunk your whole body in. You can start with your face. Then you can go next to your body. You know, whatever you choose, you pick your own adventure. But you don't actually have to spend that much time in the cold. And it doesn't have to be that cold. Our plunge at home is set at around 50. And we spend I mean, I spend a lot of time in there because I like it, but someone doesn't have to spend more than 12 minutes a week in the cold plunge. Here's where it really helps.

1:04:03And this is anecdotal. Women that are going through hot flashes, cold plunging seems to really help them. And this is what I've heard from the women in my practice that are going through menopause that are not candidates for hormone replacement therapy. They use the cold plunge. I've also seen it to be effective and there isn't data for this. So I want to be very clear. There's evidence-based information and then there's anecdotal. So what I'm talking about next is anecdotal from our practice. Individuals with autoimmune conditions, I have seen them seem to improve with cold plunge. and i i you know i think that autoimmune conditions whether it's rheumatoid arthritis whether it's hashimoto's and we have them go up to their thyroid in the colpland so pretty awesome the thing about you is like you are frequently ahead of the curve frequently and so i think that we're just getting uh an appetizer as to what's to come because i'm confident even just what you share, there's going to be data coming out over the next couple of years about that connection.

1:05:16Yeah. And you mentioned something earlier about the environment, how we are creatures of comfort. And we have to recognize that it's very difficult to do randomized control trials in humans to keep them inside all day, to actually say, this is bad for us. When we can begin to piecemeal these things together. For example, light exposure. It is ubiquitous. External light exposure under fluorescent lights, under all of these lights. It's difficult to understand, I think, the profound impact that it's going to have, even though it seems, you know, it seems as if it would be nothing, right? We're sitting in bright overhead lights all day.

1:05:56But the reality is, we don't necessarily know exactly how all of these things affect our physiology over decades and over generations. Can you let everybody know where they can pick up a copy of the book? Yes. And also anywhere that people can just connect with you, get more information, just get more into your world. Thank you so much. First of all, thank you so much for having me on. I always love coming to see you. This playbook, it starts with an ethos. I'm not going to say the whole ethos, but it it is under the construct that aging is inevitable, but weakness is a choice and so is strength.

1:06:38And collectively, this is not about a workout or nutrition or the million recipes in the book, which are amazing, but I believe, and I know you believe that together we can build a stronger, more resilient future and to me this is a practical tactical manual for a cultural shift is what this is so i wrote the book that i wanted um and i'm proud of it and i don't say that lightly because my first book was good but i and you know me well i'm not one to say oh this is but this book this book is not about me this book is a manual to create a cultural shift so with that That being said, you can get it on Amazon.

1:07:25Go to my website, Dr. Gabrielle Lyon. I'm on Instagram. I have a great podcast, which you are due to come on, by the way. So we'll get that done. And I have a newsletter and a medical practice. Yeah. Yeah. You're one of my favorite people. I've said your name so many times when you're not around, you know, just talking with other people. You know, you're one of those people that check in on me that really, I feel like you have my back. If I call you, you're going to be there. and that is, that's rare, you know, and you're just really about that life, what people see, they get, and you're brilliant.

1:08:00You are incredibly insightful and putting these ideas together for us in this form, like we're getting decades of insight and experience, not to mention all the people that you've worked with and just put into this one incredible playbook. It's priceless. So I appreciate you. Thank you so much for having me. Of course, it's my honor. The one and only Dr. Gabrielle Lyon. Thank you so much for tuning into this episode today. I hope that you got a lot of value out of this. Some game-changing insights, muscle clock genes, the importance of utilizing some isometrics in our workouts, and so much more.

1:08:36All of this is covered, and it's a beautiful, beautiful book in the Forever Strong Playbook, which again, as of this episode release, It's just a couple of weeks away, but you can get access to the book and$300 in free bonuses by pre-ordering the book when you go to drgabriellion.com forward slash playbook. Again, that's drgabriellion.com forward slash playbook. And Lion is spelled L-Y-O-N, by the way. So truly, again, this is incredibly important information. We can change the way that our society is aging. We can put a stop to the degradation and the poor health that we've seen run rampant in recent decades.

1:09:25But we've got to take action. So that's why it's so important to share information and episodes like this with the people that you care about. So please share this out with somebody that you love. And, of course, you can send this directly from the podcast app that you are listening on or watching. If you're watching on Spotify video, for example, which we're on Spotify video. if you're listening on a different platform pop over to spotify and check us out as well and of course you can share this episode on your socials take a screenshot tag me i'm at sean model and tag dr gabrielle lion as well i'm sure she would love to see the love unless we've got so much more in store for you we are just getting warmed up you got some incredible master classes and world-leading experts coming your way very very soon so make sure to stay tuned take care Have an amazing day, and I'll talk with you soon.