WEBVTT

1
00:00:00.000 --> 00:00:07.760
Are there small parts of your protocol that people can implement?

2
00:00:07.760 --> 00:00:12.640
You talked there about not sitting, you said, wait, invest.

3
00:00:12.640 --> 00:00:17.280
Are there anything else that we can do that might help us build muscle mass without having

4
00:00:17.280 --> 00:00:18.280
to go to the gym?

5
00:00:18.280 --> 00:00:19.280
Yes.

6
00:00:19.280 --> 00:00:20.400
What are the key things you think about that?

7
00:00:20.400 --> 00:00:27.000
If you can take a call, walking or rocking, you can load up weight.

8
00:00:27.000 --> 00:00:33.400
It is extremely easy to do and you can do it slowly, whether you start with, you could

9
00:00:33.400 --> 00:00:35.920
start with seven pounds.

10
00:00:35.920 --> 00:00:41.680
I have a five pound weight vest, I have a seven pound weight vest, 20 and then from there

11
00:00:41.680 --> 00:00:42.680
you can load up weight.

12
00:00:42.680 --> 00:00:46.160
So you can build up over time.

13
00:00:46.160 --> 00:00:47.880
People should be doing that.

14
00:00:47.880 --> 00:00:50.120
It is effective and easy.

15
00:00:50.120 --> 00:00:51.120
Everyone can do that.

16
00:00:51.120 --> 00:00:53.760
People are taking calls, you don't have to do a Zoom call.

17
00:00:53.760 --> 00:00:54.760
Why not?

18
00:00:54.760 --> 00:00:55.760
Get on the phone.

19
00:00:55.760 --> 00:00:56.760
Get moving.

20
00:00:57.360 --> 00:01:06.200
Human body will like to sit as opposed to be forced to move, but you become, it's

21
00:01:06.200 --> 00:01:08.200
almost like a road activity.

22
00:01:08.200 --> 00:01:13.920
If you are someone who is sedentary, it becomes easier to become sedentary and stay sedentary.

23
00:01:13.920 --> 00:01:16.360
It requires friction to change.

24
00:01:16.360 --> 00:01:21.120
You can mitigate some of that friction by incorporating movement into your life.

25
00:01:21.120 --> 00:01:27.720
For example, walking with a weighted vest easy, training with your kids.

26
00:01:27.720 --> 00:01:29.080
People will say, I don't have time.

27
00:01:29.080 --> 00:01:30.080
I'm so busy.

28
00:01:30.080 --> 00:01:32.120
Pick up your kids after school.

29
00:01:32.120 --> 00:01:40.320
We instead of go and play video games, we do a push up challenge or a dance party in

30
00:01:40.320 --> 00:01:42.920
our favourite of Texas Hold'em.

31
00:01:42.920 --> 00:01:43.920
The poker game.

32
00:01:43.920 --> 00:01:44.920
No.

33
00:01:44.920 --> 00:01:45.920
The dance.

34
00:01:45.920 --> 00:01:50.600
Have you ever seen this Beyonce, I mean an amazing song called Texas Hold'em, and I thought

35
00:01:50.600 --> 00:01:51.960
she was talking about poker.

36
00:01:51.960 --> 00:01:55.360
She might be, but there is a line dance associated with that.

37
00:01:55.360 --> 00:01:58.920
There are a million fun ways to do something.

38
00:01:58.920 --> 00:02:02.400
We just have become accustomed to doing less.

39
00:02:02.400 --> 00:02:03.400
And we'll dance.

40
00:02:03.400 --> 00:02:08.400
We'll do whatever push ups, physical challenges, playing outside, get the nerf guns, whatever

41
00:02:08.400 --> 00:02:10.400
it is, easy.

42
00:02:10.400 --> 00:02:13.680
I mean, it couldn't get easier than that.

43
00:02:13.680 --> 00:02:16.960
What do you think a good goal is to have what kind of goal?

44
00:02:16.960 --> 00:02:19.760
Because I'd said this before, but there's a time in my life where my goals were very

45
00:02:19.760 --> 00:02:22.080
like superficial.

46
00:02:22.080 --> 00:02:26.320
And they were like, I'm good to date.

47
00:02:26.320 --> 00:02:30.200
What are the best kind of goals that we should set ourselves as it relates to our health?

48
00:02:30.200 --> 00:02:31.560
I don't think we should set goals.

49
00:02:31.560 --> 00:02:32.560
No goals.

50
00:02:32.560 --> 00:02:34.080
I think we should set standards.

51
00:02:34.080 --> 00:02:35.080
Okay.

52
00:02:35.080 --> 00:02:39.120
When you set a goal, you can either reach that goal or not.

53
00:02:39.120 --> 00:02:43.600
But if you set a standard, then you will always keep your standard.

54
00:02:43.600 --> 00:02:48.920
And that standard will allow you to reach a goal, but the standard won't change.

55
00:02:48.920 --> 00:02:53.760
For example, the standard is you wake up and you set whatever that is, you train every

56
00:02:53.760 --> 00:02:54.760
day.

57
00:02:54.760 --> 00:03:00.120
For me, I train three days a week, depending on how intense that training was.

58
00:03:00.120 --> 00:03:03.120
On Saturday, I might do a fourth day of training.

59
00:03:03.120 --> 00:03:06.000
And on Sunday, if I tell you this, we do a group workout.

60
00:03:06.000 --> 00:03:10.640
My standard is physical activity has defined moments.

61
00:03:10.640 --> 00:03:11.640
And that is my standard.

62
00:03:11.640 --> 00:03:12.640
Even if I'm traveling.

63
00:03:12.640 --> 00:03:17.480
I know exactly what that's going to be before I get to the hotel.

64
00:03:17.480 --> 00:03:19.480
That is a standard of physical activity.

65
00:03:19.480 --> 00:03:20.560
I don't have to think about a goal.

66
00:03:20.560 --> 00:03:23.920
I don't have to have a goal of, am I going to hit that or not?

67
00:03:23.920 --> 00:03:28.680
Because I know that those are things that I won't fall short of.

68
00:03:28.680 --> 00:03:30.920
My standard is my nutrition plan.

69
00:03:30.920 --> 00:03:34.000
I have between 110 to 120 grams of protein.

70
00:03:34.000 --> 00:03:37.080
I have between 110 to 120 grams of carbs.

71
00:03:37.080 --> 00:03:38.480
I know what that looks like.

72
00:03:38.480 --> 00:03:40.680
That is my standard.

73
00:03:40.680 --> 00:03:41.680
I don't deviate from that.

74
00:03:41.680 --> 00:03:45.920
And what are you struggling with as it relates to your own advice?

75
00:03:45.920 --> 00:03:46.920
Sleep.

76
00:03:47.440 --> 00:03:48.440
Yeah.

77
00:03:48.440 --> 00:03:54.120
Is that because of the two little kids or it is because I have to make a choice.

78
00:03:54.120 --> 00:03:58.920
Am I going to spend time uninterrupted and undivided with them?

79
00:03:58.920 --> 00:04:01.600
Or am I going to do work?

80
00:04:01.600 --> 00:04:04.440
And my choice is I spend time with them.

81
00:04:04.440 --> 00:04:07.640
And then when they go to sleep, I work another two to three hours.

82
00:04:10.680 --> 00:04:15.880
And I should probably do a better job and know that eventually everything is going to get done.

83
00:04:15.920 --> 00:04:17.120
But I set standards.

84
00:04:20.760 --> 00:04:21.960
Do you find it difficult?

85
00:04:21.960 --> 00:04:26.160
Because people always talk about not being able to have everything at once.

86
00:04:26.160 --> 00:04:27.440
This is what a lot of women have said to me.

87
00:04:27.440 --> 00:04:31.040
They said there was a time where we were sold this dream that you could have everything.

88
00:04:31.040 --> 00:04:32.120
You can.

89
00:04:32.120 --> 00:04:33.040
You can.

90
00:04:33.040 --> 00:04:34.040
I think so.

91
00:04:34.040 --> 00:04:36.200
Do you must see a lot of excuses in people?

92
00:04:36.200 --> 00:04:36.960
I do.

93
00:04:36.960 --> 00:04:37.840
I do.

94
00:04:37.840 --> 00:04:41.000
Because it's hard to face the truth.

95
00:04:41.000 --> 00:04:41.680
And what's the truth?

96
00:04:41.680 --> 00:04:42.440
What is the truth?

97
00:04:42.440 --> 00:04:51.320
The truth is, are you doing this or are you not doing this because of some kind of internal choice?

98
00:04:51.320 --> 00:04:53.920
There has to be some truth telling.

99
00:04:53.920 --> 00:04:58.920
And sometimes that truth is uncomfortable.

100
00:04:58.920 --> 00:05:01.480
And you can get the job done.

101
00:05:01.480 --> 00:05:06.560
There might be things that you have to sacrifice.

102
00:05:06.560 --> 00:05:11.320
But the job, the thing that you want, the outcome that you want, the standard that you

103
00:05:11.320 --> 00:05:14.600
said, it can be done.

104
00:05:14.600 --> 00:05:15.600
It can be done.

105
00:05:15.600 --> 00:05:19.360
It's, you tell yourself, you can't do it.

106
00:05:19.360 --> 00:05:22.800
I mean, I have a three and a five year old.

107
00:05:22.800 --> 00:05:26.760
Do you know what kind of chaos ensues at my house?

108
00:05:26.760 --> 00:05:30.400
You should come over and I guarantee you you will hold off having any kind of children

109
00:05:30.400 --> 00:05:32.880
for at least five years.

110
00:05:32.880 --> 00:05:34.640
But nothing is perfect.

111
00:05:34.640 --> 00:05:37.080
It can't ever, everything cannot be curated.

112
00:05:37.080 --> 00:05:38.120
Do I still get my training in?

113
00:05:38.120 --> 00:05:39.320
Do I still get my nutrition in?

114
00:05:39.320 --> 00:05:40.320
Am I anything special?

115
00:05:40.320 --> 00:05:42.080
I am not.

116
00:05:42.080 --> 00:05:45.720
But my discipline is, I am very disciplined.

117
00:05:45.720 --> 00:05:46.720
Have you always been?

118
00:05:46.720 --> 00:05:47.720
Yes.

119
00:05:47.720 --> 00:05:50.520
A lot of people aren't and they haven't ever been.

120
00:05:50.520 --> 00:05:54.480
It's much more difficult to not be disciplined.

121
00:05:54.480 --> 00:05:58.600
The reason I am disciplined is to be able to manage my life.

122
00:05:58.600 --> 00:06:00.200
How do I get you a discipline?

123
00:06:00.200 --> 00:06:01.200
You execute.

124
00:06:01.200 --> 00:06:02.200
You don't ever think it.

125
00:06:02.200 --> 00:06:03.520
There's nothing to think about.

126
00:06:03.520 --> 00:06:04.520
What do you want?

127
00:06:04.520 --> 00:06:06.000
I want to be like you.

128
00:06:06.000 --> 00:06:07.440
No, what do you want?

129
00:06:07.440 --> 00:06:08.440
Where are you from?

130
00:06:08.440 --> 00:06:11.400
I want to be like you.

131
00:06:11.400 --> 00:06:14.800
You would not be nearly as successful if you were undisciplined.

132
00:06:14.800 --> 00:06:16.600
You have to be disciplined.

133
00:06:16.600 --> 00:06:17.600
I'm just trying to embody the audience.

134
00:06:17.600 --> 00:06:21.040
I'm trying to think through all the bullshit that people tell themselves.

135
00:06:21.040 --> 00:06:23.680
We all tell ourselves bullshit in various aspects of our life.

136
00:06:23.680 --> 00:06:26.840
If we're not telling ourselves bullshit as it relates to exercise, it's something else.

137
00:06:26.840 --> 00:06:27.840
It's our relationships.

138
00:06:27.840 --> 00:06:28.840
Totally.

139
00:06:28.840 --> 00:06:33.320
And some of you will struggle with personal responsibility because if I was to post,

140
00:06:33.320 --> 00:06:37.320
if you were to post or I was to post anything on my story that you just said in the last

141
00:06:37.320 --> 00:06:39.560
sort of five minutes, they would be very fond of it.

142
00:06:39.560 --> 00:06:42.280
Yeah, and there'd be a, well, not every bit, there's a small group of, like,

143
00:06:42.280 --> 00:06:43.280
So are they going to edit this out?

144
00:06:43.280 --> 00:06:44.280
No, no, no.

145
00:06:44.280 --> 00:06:45.280
Oh, no.

146
00:06:45.280 --> 00:06:46.280
No, of course not.

147
00:06:46.280 --> 00:06:47.280
Don't send crazy people after me.

148
00:06:47.280 --> 00:06:48.280
No, we will.

149
00:06:48.280 --> 00:06:49.280
But it's like the what about tree gang?

150
00:06:49.280 --> 00:06:50.280
Yeah.

151
00:06:50.280 --> 00:06:51.280
And the what about tree gang?

152
00:06:51.280 --> 00:06:52.280
You could say anything in the city.

153
00:06:52.280 --> 00:06:53.280
Yeah, but what about?

154
00:06:53.280 --> 00:06:54.280
Totally.

155
00:06:54.280 --> 00:06:55.280
Yeah, but what about?

156
00:06:55.280 --> 00:06:56.760
And I understand some people have, they have legitimate exceptions to this.

157
00:06:56.760 --> 00:07:00.960
Stephen, the truth is, it is very difficult to do what I do.

158
00:07:00.960 --> 00:07:03.040
I run three different businesses.

159
00:07:03.040 --> 00:07:08.640
I take care of some of the most incredible humans on the planet.

160
00:07:08.640 --> 00:07:09.640
I have my own podcast.

161
00:07:09.640 --> 00:07:12.680
I'm writing two more books and I don't have full time help.

162
00:07:12.680 --> 00:07:16.400
I'm a mom.

163
00:07:16.400 --> 00:07:20.320
The one thing I don't find is I don't find excuses.

164
00:07:20.320 --> 00:07:26.960
I figure out ways to get it done because if it matters, you find ways to get it done.

165
00:07:26.960 --> 00:07:35.560
You know, if I were to say, and this is an extreme example, but let's say I said to

166
00:07:35.560 --> 00:07:45.520
someone who, I just make this up, loved cupcakes, I said, if you eat another cupcake, then

167
00:07:45.520 --> 00:07:49.240
something catastrophic is going to happen to your dog.

168
00:07:49.240 --> 00:07:51.400
Do you think that they would ever touch another cupcake?

169
00:07:51.400 --> 00:07:52.400
No.

170
00:07:52.400 --> 00:07:54.560
Not in a second, just like that.

171
00:07:54.560 --> 00:07:58.120
So the consequence is just not meaningful enough.

172
00:07:58.120 --> 00:08:02.680
When you find a meaningful consequence and you understand the consequence of your actions

173
00:08:02.680 --> 00:08:05.560
in that moment, it becomes easy.

174
00:08:05.560 --> 00:08:09.360
And this goes to what we're saying about the discipline and the why part of that equation.

175
00:08:09.360 --> 00:08:11.360
You refer to it as consequence.

176
00:08:11.360 --> 00:08:13.120
Like why does this matter to you?

177
00:08:13.120 --> 00:08:14.360
Is the central part of the equation?

178
00:08:14.360 --> 00:08:18.640
And deep in your head somewhere, there's, you're so clear on why this matters.

179
00:08:18.640 --> 00:08:19.640
Yeah.

180
00:08:19.640 --> 00:08:22.120
Because you've seen the research, you've studied it, you've seen the consequence.

181
00:08:22.120 --> 00:08:23.640
I've seen the end result.

182
00:08:23.640 --> 00:08:24.640
Yeah.

183
00:08:24.640 --> 00:08:26.760
You've seen the end result.

184
00:08:26.760 --> 00:08:32.240
At the end of the day, we're all health and age and death.

185
00:08:32.240 --> 00:08:35.480
These things, nobody's getting out of them.

186
00:08:35.480 --> 00:08:36.760
Like nobody.

187
00:08:36.760 --> 00:08:45.400
So if I follow your protocols for the next 30 years, yeah, then I'd be 60 years old, I'd

188
00:08:45.400 --> 00:08:47.360
be 61 years old.

189
00:08:47.360 --> 00:08:53.240
Can you describe to me what you think my life will look like as a 61-year-old versus

190
00:08:53.240 --> 00:08:58.040
if I just sit in this chair and eat processed foods and do zero resistance training for

191
00:08:58.040 --> 00:08:59.440
the next 30 years?

192
00:08:59.440 --> 00:09:01.280
Can you describe the two different Stevens?

193
00:09:01.280 --> 00:09:07.200
We'll call it, we'll call one Sedentary Steve and we'll call one Dr. Lyon, Steve.

194
00:09:07.200 --> 00:09:08.200
Okay.

195
00:09:08.200 --> 00:09:14.200
Let's start with Sedentary Steve.

196
00:09:14.200 --> 00:09:16.760
I will say you're 30.

197
00:09:16.760 --> 00:09:19.720
So right now, you're sedentary.

198
00:09:19.720 --> 00:09:25.280
Alzheimer's disease is likely beginning, cardiovascular disease is likely beginning.

199
00:09:25.280 --> 00:09:26.280
Right now at 30.

200
00:09:26.280 --> 00:09:27.280
That's right.

201
00:09:27.280 --> 00:09:35.200
Remember, these diseases that we believe are diseases of aging are at their core and

202
00:09:35.200 --> 00:09:40.360
at their root in part due to the health of skeletal muscle.

203
00:09:40.360 --> 00:09:47.400
The only organ system that you have direct voluntary control over, that's it.

204
00:09:47.400 --> 00:09:56.520
I cannot say Stephen, I want your heart to beat at 45 beats per minute, go.

205
00:09:56.520 --> 00:10:02.720
I cannot control, you might be able to control your respiration, but you can't physically

206
00:10:02.720 --> 00:10:05.760
contract your diaphragm, go ahead, contract.

207
00:10:05.760 --> 00:10:11.480
Okay, mate, it's a muscle.

208
00:10:11.480 --> 00:10:17.600
Muscle muscle is the only organ system that you have voluntary control over, that's it.

209
00:10:17.600 --> 00:10:28.160
Now, if you decide to not hear what I am saying, then if you are someone who has a genetic

210
00:10:28.160 --> 00:10:34.520
propensity, maybe you have, I don't know, when you overeat, you get high triglycerides

211
00:10:34.600 --> 00:10:40.440
or you choose not to exercise.

212
00:10:40.440 --> 00:10:45.760
We will start to deteriorate your brain because contracting skeletal muscle is an endocrine

213
00:10:45.760 --> 00:10:47.080
organ.

214
00:10:47.080 --> 00:10:52.520
Not only does exercise increase blood flow to your brain, I just wrote a narrative review

215
00:10:52.520 --> 00:10:57.800
with a colleague of mine, Luisa, Nicola, amazing.

216
00:10:57.800 --> 00:11:02.200
We looked at the influence of resistance training and brain function.

217
00:11:02.200 --> 00:11:10.280
I cannot restore your brain, but I'd love to be able to prevent from the connections

218
00:11:10.280 --> 00:11:13.400
to become weaker and weaker and weaker.

219
00:11:13.400 --> 00:11:18.280
So, you decide not to exercise, I can do nothing for your brain.

220
00:11:18.280 --> 00:11:31.240
Eventually, you might forget, I don't know, your neighbor's name, your kid's name, your

221
00:11:31.240 --> 00:11:32.240
name, anything.

222
00:11:32.240 --> 00:11:40.120
What you did, any meaningful memory, if we don't address your brain now, then the potential

223
00:11:40.120 --> 00:11:41.120
outcome is clear.

224
00:11:41.120 --> 00:11:42.120
Right?

225
00:11:42.120 --> 00:11:47.840
Two thirds of Alzheimer's, the majority of dementia is Alzheimer's dementia, which plays a role

226
00:11:47.840 --> 00:11:51.600
in metabolic regulation.

227
00:11:51.600 --> 00:11:52.920
Type three diabetes of the brain.

228
00:11:52.920 --> 00:11:58.000
If your skeletal muscle is unhealthy, you are likely having not only skeletal muscle,

229
00:11:58.000 --> 00:12:00.280
insulin resistance, but brain insulin resistance.

230
00:12:00.280 --> 00:12:01.280
No such thing.

231
00:12:01.280 --> 00:12:07.000
You cannot be sedentary and be healthy, so that will begin now.

232
00:12:07.000 --> 00:12:13.920
The other thing is your cardiovascular activity, can't help you there, not getting increase

233
00:12:13.920 --> 00:12:21.440
in blood flow, you're not moving your cardiovascular health the way that it should, your lung capacity,

234
00:12:21.440 --> 00:12:26.960
your cardiovascular capacity, you're probably going to be extremely winded walking upstairs.

235
00:12:26.960 --> 00:12:34.400
It might take so much effort for you to get up, you might not even be able to fully stand

236
00:12:34.400 --> 00:12:40.520
up and sit down from your chair multiple times, you might struggle with that.

237
00:12:40.520 --> 00:12:44.640
If I said, Stephen, I need you to go to grab something out of the car for me, you would

238
00:12:44.640 --> 00:12:49.840
probably say, oh man, hey doc, that's going to take a lot of effort, I'm not sure, I'm

239
00:12:49.840 --> 00:12:56.520
not sure I could even grab that, I don't know, 15 pound grocery bag.

240
00:12:56.520 --> 00:13:04.080
You likely have central obesity, probably have sleep apnea, which means you're further

241
00:13:04.080 --> 00:13:08.080
deteriorating both your brain and your metabolic health.

242
00:13:08.080 --> 00:13:11.560
I would just throw in there, you haven't trained your entire life, your testosterone is probably

243
00:13:11.560 --> 00:13:18.160
low and maybe throughout your lifestyle, who knows, maybe you have challenges with fertility

244
00:13:18.160 --> 00:13:22.160
because your sperm quality isn't as good as it could have been if you were training and

245
00:13:22.160 --> 00:13:23.160
eating all.

246
00:13:23.160 --> 00:13:25.600
Are you convinced yet?

247
00:13:26.000 --> 00:13:29.880
There's a link between my fertility for men and women and my muscle mass.

248
00:13:29.880 --> 00:13:41.680
There is a link between exercise, training, metabolic health and definitely fertility.

249
00:13:41.680 --> 00:13:49.760
I think we are going to see more and more literature come out on this, muscle mass and fertility

250
00:13:49.760 --> 00:13:52.920
as, by the time you're six people definitely have more.

251
00:13:52.920 --> 00:13:56.840
Is there a link between polycystic ovaries syndrome and muscle mass that you talk about

252
00:13:56.840 --> 00:13:57.840
I think in chapter two?

253
00:13:57.840 --> 00:14:01.360
I do, there is insulin resistance.

254
00:14:01.360 --> 00:14:05.920
When you think about skeletal muscle and insulin resistance, skeletal muscle makes up 40%

255
00:14:05.920 --> 00:14:10.920
of your body weight or so, depending for me it might be less, for you it might be more.

256
00:14:10.920 --> 00:14:17.560
When skeletal muscle becomes insulin resistant, again, which means insulin is a peptide hormone

257
00:14:17.560 --> 00:14:20.040
that is released from the pancreas.

258
00:14:20.040 --> 00:14:26.720
You require insulin to move glucose out of the bloodstream into cells.

259
00:14:26.720 --> 00:14:33.800
When you exercise, you do not require insulin to move blood glucose out of the bloodstream

260
00:14:33.800 --> 00:14:37.120
into skeletal muscle tissue.

261
00:14:37.120 --> 00:14:40.520
It can be insulin independent.

262
00:14:40.520 --> 00:14:43.800
Polycystic ovarian syndrome is multifactorial.

263
00:14:43.800 --> 00:14:48.400
There is a component of polycystic ovarian syndrome that is related to skeletal muscle

264
00:14:48.400 --> 00:14:50.520
insulin resistance.

265
00:14:50.520 --> 00:14:56.640
Once an individual manages their skeletal muscle mass, again, there's various number

266
00:14:56.640 --> 00:15:02.480
of reasons as to why someone would have it, but in part, addressing skeletal muscle mass

267
00:15:02.480 --> 00:15:07.280
and skeletal muscle insulin resistance can help resolve polycystic ovarian syndrome

268
00:15:07.280 --> 00:15:09.080
in certain cases.

269
00:15:09.080 --> 00:15:13.400
I was reading on the subject of PCOS and fertility.

270
00:15:13.400 --> 00:15:18.320
I was reading a study by Earth, which was done at Harvard, that found that men who reported

271
00:15:18.320 --> 00:15:24.960
to frequently lift heavy weights and objects at work had a 46% higher sperm concentration

272
00:15:24.960 --> 00:15:29.920
and a 44% higher total sperm count compared to those with less physical jobs.

273
00:15:29.920 --> 00:15:36.000
So you're telling me if I want to up my sperm count and have a baby, and help, don't

274
00:15:36.000 --> 00:15:37.000
lift in some ways.

275
00:15:37.000 --> 00:15:38.000
Yes.

276
00:15:38.520 --> 00:15:42.960
I was thinking about the 61-year-old guy that listens to Dr. Lyon's protocols.

277
00:15:42.960 --> 00:15:48.000
But also, let's say we didn't talk about what would happen if you listened.

278
00:15:48.000 --> 00:15:51.240
Yeah, that was just what I was saying, so the guy that listened, so the 61-year-old

279
00:15:51.240 --> 00:15:52.960
Steve Bartlett that listens to your protocols.

280
00:15:52.960 --> 00:15:54.760
Holy cow, the guy's a beast.

281
00:15:54.760 --> 00:15:58.280
He's now taken over the world because...

282
00:15:58.280 --> 00:15:59.280
Does he have a six pack?

283
00:15:59.280 --> 00:16:00.600
Of course he does.

284
00:16:00.600 --> 00:16:01.600
Really at 61?

285
00:16:01.600 --> 00:16:02.600
Yes.

286
00:16:02.600 --> 00:16:03.600
Is it possible?

287
00:16:03.600 --> 00:16:04.600
Yes.

288
00:16:05.400 --> 00:16:08.800
What's the healthiest, oldest person you've ever seen?

289
00:16:08.800 --> 00:16:09.800
My dad.

290
00:16:09.800 --> 00:16:10.800
Really?

291
00:16:10.800 --> 00:16:11.800
Oh my gosh.

292
00:16:11.800 --> 00:16:12.800
He's 74.

293
00:16:12.800 --> 00:16:13.800
He could put on a little more muscle.

294
00:16:13.800 --> 00:16:14.800
Okay.

295
00:16:14.800 --> 00:16:16.400
His testosterone is like 800.

296
00:16:16.400 --> 00:16:19.400
He's not any hormone replacement.

297
00:16:19.400 --> 00:16:24.040
He has been following what I've been telling him, unfortunate for him because I'm his

298
00:16:24.040 --> 00:16:25.040
daughter.

299
00:16:25.040 --> 00:16:29.400
He's been listening to this message, I'm just sitting here with you, but we are talking

300
00:16:29.400 --> 00:16:37.320
about over 10 years of talking about this, of seeing this with patients and people.

301
00:16:37.320 --> 00:16:44.840
He has amazing hemoglobin A1C, fasting blood sugar, cholesterol is in check.

302
00:16:44.840 --> 00:16:52.600
I mean, he is strong, he is capable, he's 74.

303
00:16:52.600 --> 00:16:57.480
What is the most important thing that we haven't talked about, Dr. Lion?

304
00:16:57.480 --> 00:17:05.480
I would say that nobody is getting out of this alive and it's all going to come down

305
00:17:05.480 --> 00:17:10.880
to choices, choices for how we execute.

306
00:17:10.880 --> 00:17:18.240
Our present choices will determine our outcomes and it is not difficult, it's not complex.

307
00:17:18.240 --> 00:17:20.600
You have to prioritize skeletal muscle.

308
00:17:20.600 --> 00:17:23.440
This is the organ of longevity.

309
00:17:23.440 --> 00:17:31.320
With this physical framework comes mental strength and what's most important about this

310
00:17:31.320 --> 00:17:38.840
isn't for us now, but this is great, you can do it, but it provides hope and an example

311
00:17:38.840 --> 00:17:40.560
for our children.

312
00:17:40.560 --> 00:17:47.760
That, them, those people, the little ones, that is who I am truly worried about because

313
00:17:47.760 --> 00:17:53.880
we have normalized, supersizing everything, including ourselves.

314
00:17:53.880 --> 00:17:56.280
We have more electronics than ever before.

315
00:17:56.280 --> 00:17:59.920
We are more disconnected from people.

316
00:17:59.920 --> 00:18:04.920
People will say the internet has done a great job at connecting, face-to-face conversations,

317
00:18:04.920 --> 00:18:07.760
connection is huge.

318
00:18:07.760 --> 00:18:12.920
The most important is our youth and how we raise them and the messages that we give them

319
00:18:12.920 --> 00:18:18.320
because they are our responsibility and if we cannot advocate for our own health whatever

320
00:18:18.320 --> 00:18:24.760
those limitations are, whether it's personal or worthy, it is our responsibility to do

321
00:18:24.760 --> 00:18:30.880
a much better job so that we not tell them but we show them the way forward.

322
00:18:30.880 --> 00:18:35.040
And what's the most important subject in your book that we haven't covered?

323
00:18:35.040 --> 00:18:39.480
Forever strong, a new science-based strategy for aging well, how to reboot your body to

324
00:18:39.480 --> 00:18:45.480
burn fat, fight heart disease, reverse diabetes, stay sharp, build muscle and boost energy.

325
00:18:45.480 --> 00:18:48.560
I mean, we talked about dietary protein.

326
00:18:48.560 --> 00:18:55.880
We talked about how that potentially can be controversial, controversial for some people.

327
00:18:55.880 --> 00:18:59.800
We discussed carbohydrates, carbohydrates are earned through activity.

328
00:18:59.800 --> 00:19:03.840
If someone is metabolically unhealthy, they have to understand that potentially starting

329
00:19:03.840 --> 00:19:10.000
with 100 grams and titrating up or down depending on their activity level is important.

330
00:19:10.000 --> 00:19:12.720
How quickly do I lose muscle?

331
00:19:12.720 --> 00:19:17.440
If you were in the ICU, you could lose 2% of your muscle mass in a day.

332
00:19:17.440 --> 00:19:19.400
It's got what?

333
00:19:19.400 --> 00:19:23.640
You are in a highly catabolic state on bed rest.

334
00:19:23.640 --> 00:19:29.400
You will lose muscle rapidly, depending on your age.

335
00:19:29.400 --> 00:19:36.880
Within 7 days, you could lose if you're young and healthy 2 pounds of skeletal muscle mass.

336
00:19:36.880 --> 00:19:41.600
Because I'm thinking if I go to the gym today and I did my biceps and I really smashed it,

337
00:19:41.600 --> 00:19:45.400
how long before those gains were lost?

338
00:19:45.400 --> 00:19:49.480
I would give you you'll lose strength and then mass.

339
00:19:49.480 --> 00:19:55.720
You will lose it rapidly, 7 days of bed rest, you will lose it.

340
00:19:55.800 --> 00:19:59.560
But it will return if you've been well trained.

341
00:19:59.560 --> 00:20:02.960
It will return faster the second time than it did the first time.

342
00:20:02.960 --> 00:20:04.720
People talk about muscle memory a lot.

343
00:20:04.720 --> 00:20:08.480
That is an interesting perspective.

344
00:20:08.480 --> 00:20:11.480
Yes, if you are well trained, will it return?

345
00:20:11.480 --> 00:20:12.640
Yes.

346
00:20:12.640 --> 00:20:16.400
It also depends on how long you have been untrained for.

347
00:20:16.400 --> 00:20:20.200
It also will depend on how highly catabolic you are.

348
00:20:20.200 --> 00:20:23.080
For example, if someone had cancer, they're in a highly catabolic state.

349
00:20:23.120 --> 00:20:24.720
Their body is breaking down.

350
00:20:24.720 --> 00:20:29.120
Skeletal muscle mass will improve their survivability.

351
00:20:29.120 --> 00:20:35.080
If someone goes on bed rest, you will lose muscle mass and strength extremely rapidly.

352
00:20:35.080 --> 00:20:40.360
Now, will you able to re-return insulin sensitivity?

353
00:20:40.360 --> 00:20:41.600
Yes.

354
00:20:41.600 --> 00:20:49.560
If you decided to just begin basic activities of living and not exercising,

355
00:20:49.560 --> 00:20:51.680
you will not be able to recover that muscle.

356
00:20:51.680 --> 00:20:56.920
Getting out of the hospital, just doing basic things will not be enough.

357
00:20:56.920 --> 00:21:01.200
Now, as you can imagine, that happens to people.

358
00:21:01.200 --> 00:21:03.800
I can imagine.

359
00:21:03.800 --> 00:21:09.280
I go through periods of my life for whatever reason I have to be a bit more sedentary.

360
00:21:09.280 --> 00:21:11.760
Things like filming TV shows, film the show called Drag Instead,

361
00:21:11.760 --> 00:21:13.800
where we basically sit in a room for 10 hours a day.

362
00:21:13.800 --> 00:21:15.520
It's like Shark Tank here.

363
00:21:15.520 --> 00:21:18.280
Whenever I go through that season of life, it's very difficult.

364
00:21:18.280 --> 00:21:22.760
I always see this correlation between how much activity I've been doing

365
00:21:22.760 --> 00:21:25.600
and how much motivation I have.

366
00:21:25.600 --> 00:21:28.200
If I've been sat down and not been exercising for a while,

367
00:21:28.200 --> 00:21:30.440
I find it harder to find the motivation to go again,

368
00:21:30.440 --> 00:21:32.200
and it's this vicious damage for all.

369
00:21:32.200 --> 00:21:37.520
One thing that we didn't talk about is how skeletal muscle mass functions as an endocrine organ.

370
00:21:37.520 --> 00:21:38.520
What's an endocrine organ?

371
00:21:38.520 --> 00:21:43.120
An endocrine organ is something that produces hormones that act systemically, locally,

372
00:21:43.120 --> 00:21:46.880
and there's an interorgan connection.

373
00:21:46.920 --> 00:21:51.520
When you exercise based on intensity and duration, you release myocons.

374
00:21:51.520 --> 00:21:55.760
Myocons like interleukin six or interleukin 15.

375
00:21:55.760 --> 00:22:01.440
These are what people typically think is cytokines that are released from inflammatory cells or macrophages.

376
00:22:01.440 --> 00:22:05.400
But when you contract skeletal muscle in a meaningful way,

377
00:22:05.400 --> 00:22:07.680
based on the intensity and duration,

378
00:22:07.680 --> 00:22:13.240
you release myocons from skeletal muscle that interface with your brain.

379
00:22:13.240 --> 00:22:16.240
They affect mood, they affect neurogenesis.

380
00:22:16.240 --> 00:22:18.640
It also affects your liver and your kidney.

381
00:22:18.640 --> 00:22:21.120
There's this interorgan crosstalk.

382
00:22:21.120 --> 00:22:23.040
We talked about skeletal muscle,

383
00:22:23.040 --> 00:22:28.160
about how important it is from a metabolic perspective as a body armor perspective,

384
00:22:28.160 --> 00:22:31.720
but also as this endocrine organ that can affect mood

385
00:22:31.720 --> 00:22:35.000
because of the components that it's releasing.

386
00:22:35.000 --> 00:22:36.800
And that is fascinating.

387
00:22:36.800 --> 00:22:44.240
It can counterbalance inflammation based on the activity, duration, and intensity.

388
00:22:44.280 --> 00:22:46.080
So that explains why if I've not been moving,

389
00:22:46.080 --> 00:22:48.040
I don't feel as good in terms of motivation.

390
00:22:48.040 --> 00:22:53.520
And I feel more fatigued when I've done less exercise over a long period of time.

391
00:22:53.520 --> 00:22:55.080
I mean, yes.

392
00:22:55.080 --> 00:22:58.080
And it doesn't take much to maintain what you have.

393
00:22:58.080 --> 00:23:01.000
For example, if you could during those days,

394
00:23:01.000 --> 00:23:04.080
do you have to be, so you're shooting for 10 hours, you don't have breaks?

395
00:23:04.080 --> 00:23:06.040
We have lunch break.

396
00:23:06.040 --> 00:23:07.760
You should be training on that lunch break.

397
00:23:07.760 --> 00:23:09.000
I don't care how tired you are.

398
00:23:09.000 --> 00:23:10.080
I'm hungry.

399
00:23:10.080 --> 00:23:14.320
Then you should eat in 10 minutes and get to training.

400
00:23:14.320 --> 00:23:15.880
It's a good point and you're totally right.

401
00:23:15.880 --> 00:23:20.200
Push ups, have a weighted vest, do whatever you have to.

402
00:23:20.200 --> 00:23:23.240
You will feel exponentially better.

403
00:23:23.240 --> 00:23:24.360
And also, this is predictable.

404
00:23:24.360 --> 00:23:25.760
So here is an example.

405
00:23:25.760 --> 00:23:27.360
You know it's coming, right?

406
00:23:27.360 --> 00:23:30.360
You know that you'll be filming this for 10 hours a day.

407
00:23:30.360 --> 00:23:31.120
Yeah.

408
00:23:31.120 --> 00:23:35.280
What is your strategy to execute in a way that is effective and meaningful?

409
00:23:35.280 --> 00:23:36.240
And that's really it, isn't it?

410
00:23:36.240 --> 00:23:37.560
It's about forward planning.

411
00:23:37.560 --> 00:23:38.440
Yeah.

412
00:23:38.440 --> 00:23:39.280
You know it's coming.

413
00:23:39.280 --> 00:23:40.280
It's predictable.

414
00:23:40.280 --> 00:23:44.080
It's also predictable how you're going to feel afterwards.

415
00:23:44.080 --> 00:23:46.440
And then you are going to have to count for how you feel.

416
00:23:46.440 --> 00:23:50.760
And then you are going to have to deal with the repercussions of now not being motivated,

417
00:23:50.760 --> 00:23:55.040
now having to address your diet, and now probably feeling a little bit more down than you

418
00:23:55.040 --> 00:23:56.040
would have.

419
00:23:56.040 --> 00:23:57.040
We totally know it's coming.

420
00:23:57.040 --> 00:23:58.040
Yeah.

421
00:23:58.040 --> 00:24:00.640
It's one of the big things I've just realized as you were talking is, I don't schedule

422
00:24:00.640 --> 00:24:01.640
my workouts.

423
00:24:01.640 --> 00:24:05.320
So my workouts are kind of this residual, residual beneficiary.

424
00:24:05.320 --> 00:24:08.520
I either get whatever times left over in the day, which might mean last night it was

425
00:24:08.520 --> 00:24:09.520
super late.

426
00:24:09.520 --> 00:24:11.320
It was almost at midnight.

427
00:24:11.320 --> 00:24:13.760
And then today I've got a flight after this.

428
00:24:13.760 --> 00:24:19.720
So it's 10 hour flight, so it's like, but I could quite easily, I have the fortune and

429
00:24:19.720 --> 00:24:22.400
privilege of being able to ask my assistant to change something.

430
00:24:22.400 --> 00:24:26.880
So I can say, while you schedule everything else, also schedule an hour for me to train.

431
00:24:26.880 --> 00:24:28.520
But I think everyone could probably do that.

432
00:24:28.520 --> 00:24:34.400
I wonder how many people schedule their workouts because everybody who is, you show me your habits

433
00:24:34.400 --> 00:24:40.120
and I will tell you how successful you will be able to continue to be in the long run.

434
00:24:40.120 --> 00:24:42.920
You can probably look at someone's calendar and figure out what they're gonna look like

435
00:24:42.920 --> 00:24:43.920
in 10 years' time.

436
00:24:43.920 --> 00:24:46.120
I definitely can.

437
00:24:46.120 --> 00:24:50.720
But I will say that there's this privilege of youth, and then there becomes a tipping

438
00:24:50.720 --> 00:24:51.720
point.

439
00:24:51.720 --> 00:24:55.560
Yes, you should be scheduling those things.

440
00:24:55.560 --> 00:25:01.680
You can add, let's say you say to me, Gabrielle, I don't have time to do it, you are not,

441
00:25:01.680 --> 00:25:04.400
you could schedule three days a week, you know that we're filming all day, you know

442
00:25:04.400 --> 00:25:09.000
that you're doing these things, that is a non-negotiable because you're setting a standard.

443
00:25:09.000 --> 00:25:12.760
You set a standard for everything in here and everything else you do.

444
00:25:12.760 --> 00:25:17.280
Nothing is going to be more critical for your impact than being able to manage your health.

445
00:25:17.280 --> 00:25:24.360
Because again, there comes a point in time where it's a very predictable turning point,

446
00:25:24.360 --> 00:25:26.480
in flexion point.

447
00:25:26.480 --> 00:25:33.400
We get together again, I don't know, say it was 30 years from now, and I say to you how,

448
00:25:33.400 --> 00:25:38.880
and you've been successful over the next 30 years, however you define that, what happened?

449
00:25:38.880 --> 00:25:41.480
We've completely changed the conversation.

450
00:25:41.480 --> 00:25:45.360
We are no longer at nauseam talking about obesity.

451
00:25:45.360 --> 00:25:47.720
That is a side component.

452
00:25:47.720 --> 00:25:51.240
We are focused on physical and mental strength.

453
00:25:51.240 --> 00:25:56.600
We are focused on understanding that it is a muscle problem and a problem and a solution

454
00:25:56.600 --> 00:25:59.320
that we can do something about.

455
00:25:59.320 --> 00:26:00.840
Obesity is an afterthought.

456
00:26:00.840 --> 00:26:02.760
And personally?

457
00:26:02.760 --> 00:26:10.520
My kids have done amazing and they're happy and adjusted and can withstand whatever comes

458
00:26:10.520 --> 00:26:15.440
their way and my husband will be picking up his socks.

459
00:26:15.440 --> 00:26:19.920
What you just listened to was a most replayed moment from a previous episode.

460
00:26:19.920 --> 00:26:23.400
If you want to listen to that full episode, I've linked it down below.

461
00:26:23.400 --> 00:26:24.400
Check the description.

462
00:26:24.400 --> 00:26:24.680
Thank you.