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BigDeal by Codie SanchezBigDeal by Codie Sanchez

Doctor: This Will Strip Your Fat Faster Than Anything! | Dr. Gabrielle Lyon

My new book Own Or Be Owned is out now! I wrote Own or Be Owned to answer one question: How do you make more money, less miserably?

Dr. Gabrielle LyonguestCodie Sanchezhost
Oct 9, 202554mWatch on YouTube

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Transcript

  1. 0:00 – 1:42

    Introduction

    1. GL

      There's no such thing as a healthy sedentary person.

    2. CS

      Oof.

    3. GL

      This is a non-negotiable. It's a one core principle that they must get down, is you have to be physically active.

    4. CS

      What are the top three things that you recommend for high performers?

    5. GL

      Very easy. Number one- She is a physician. She is a New York Times bestselling author. She's an expert in geriatrics, in nutrition, in health and longevity. Dr. Gabrielle Lyon. The more overweight you are, the wider your waistline, the lower the brain volume.

    6. CS

      Fatter you are, dumber you are?

    7. GL

      You heard it here, folks.

    8. CS

      [laughs] Okay. Just making sure I'm tracking.

    9. GL

      The average American is eating around 300 grams or so of carbs a day. The recommendation is 130 grams.

    10. CS

      Wait, what?

    11. GL

      Anything above that, you have to earn through exercise. You cannot wait for motivation. It's never gonna come. The fact of me not taking that action, number one, it compounds. Number two, you're gonna worry about it all day, and number three, you are slowly actually getting more unwell the less that you do. The biology doesn't like chaos.

    12. CS

      Hmm.

    13. GL

      If you are going to intermittent fast, great. But stick to those feeding windows. If it's eight to nine hours, then stick to that.

    14. CS

      If you wanna be the guaranteed unhealthiest person you can be, what do you do? Inverse thinking.

    15. GL

      Perfect. Uh...

    16. CS

      This episode, The Body Reset, all about how you should eat, exercise, for fat loss and health. We're gonna nail it all today in as little time as possible with the one expert I trust more than anybody else, Dr. Gabrielle Lyon. If you feel like your brain isn't functioning at the level that you want it to function at, or if you feel like right now in your life, your health overall isn't at the tippy-tappy, don't worry. You can see my doctor. Gabrielle Lyon's gonna break it down for us live. Let's get into it with my friend and trusted confidant, who now becomes your doctor, too. On the Big Deal Podcast,

  2. 1:42 – 2:56

    The Right Way to Train for Cognitive Benefits

    1. CS

      I'm Codie Sanchez. Why should someone who just scrolled to this and is listening, why should they stay here? What are we gonna give them from listening to this episode?

    2. GL

      Any entrepreneur, anyone interested in business or doing well in life cannot outpace their biology. And if you want to do well or achieve or whatever it is that drives you, you must be healthy. It's how to eat, how to move, how to think, how to recover. Because we all know that there's a huge delta between information and action. It's, uh, exactly what to do.

    3. CS

      Yeah, I need that. I, I don't want, I don't actually wanna guess. I wanna be bossed around when it comes to health.

    4. GL

      Nice. I got you covered.

    5. CS

      [laughs] I know you do. You're always bossing me around.

    6. GL

      And recipes. Here's what to eat.

    7. CS

      Yeah. Yeah, because you've had two kids.

    8. GL

      Yeah.

    9. CS

      You work-

    10. GL

      And a man child

    11. CS

      ... nonstop. [laughs]

    12. GL

      That's right.

    13. CS

      And a very large former Navy SEAL man child.

    14. GL

      I, I know.

    15. CS

      This is how we became buddies. And yet you're jacked and healthy and have a huge business. So actually, let, let's start here. For entrepreneurs, it's not just about being healthy and having a six-pack. There's a lot that your studies have shown, that I've seen, that say there's ties between exercise and brain health. What do the studies tell us about exercise and brain health?

    16. GL

      Well, first of all, exercise, because you are focusing on muscle.

  3. 2:56 – 4:13

    Physical Activity Guidelines for Entrepreneurs

    1. GL

      And for those listening, muscle is the organ of longevity.

    2. CS

      Mm.

    3. GL

      It is an organ system that we have taken for granted forever, meaning the thyroid is also an organ system we have no control over. Skeletal muscle is the only organ system we have voluntary control over. So when we choose to engage in cardiovascular exercise or resistance training, we become smarter humans.

    4. CS

      Hmm.

    5. GL

      And we also, depending on the way in which we train, can think faster.

    6. CS

      What is the right way to train in order to think faster?

    7. GL

      Train fast.

    8. CS

      And does that mean, like, I'm doing sprints?

    9. GL

      Yeah, some kind of sprint interval. So here is how I think about training. First of all, here's how I think about muscle. Muscle is the sink for metabolism. For the entrepreneur, they are worried about brain function. They're worried about Alzheimer's. And the healthier your brain is, the less likely you are going to get Alzheimer's, because Alzheimer's is type 3 diabetes of the brain.

    10. CS

      Hmm.

    11. GL

      If you wanna be a good entrepreneur, then you have to have the physical skills in place, which is, uh, resistance training, which is a physical skill, to build and maintain muscle. It doesn't get easier. You have to do some kind of cardiovascular activity, again, for brain function,

  4. 4:13 – 6:44

    Integrating Workouts into Daily Life

    1. GL

      for healthy vasculature, and it, it's not much more complex than that. We could talk about mobility. We could talk about all these other things. But if someone is listening to the podcast or watching, the chances are extremely high that they're not training because 74% of Americans are not meeting the baseline recommendation-

    2. CS

      Oof

    3. GL

      ... of 150 minutes and two days a week of resistance training.

    4. CS

      So in order to hit what you have to hit to have a smarter brain, not get Alzheimer's, perform, you have to do what?

    5. GL

      Three days a week of resistance training, at least one session of high-intensity interval training, or somehow meet that 150 minutes. But if I were to choose the perfect plan for you, it would be, step one, three days a week of resistance training. Step two, add in one day a week or two, but we can just say one, of high-intensity interval training, 20 minutes.

    6. CS

      Hmm.

    7. GL

      A minute on, a minute off. Step three, move more. If you are taking calls, walk. If you are yelling at your kids, which I'm just talking from a friend's perspective-

    8. CS

      [laughs]

    9. GL

      ... then walk. Whatever it is that you are doing that you have the opportunity to be sedentary, move, and that will cover your physical needs. You will also have a less likely chances of dying from nearly all-cause mortality, from anything, because you're active.

    10. CS

      That's wild. Yeah, I mean, you're so good at this. Like, I see you all the time. Whenever I FaceTime you, you're lifting your two children all around, who are adorable.

    11. GL

      With one finger.

    12. CS

      [laughs]

    13. GL

      Just, like, one finger.

    14. CS

      [laughs] No, they're literally, they're on these sleds, like, and you're pushing them, and then you guys are doing push-ups. It's pretty incredible how you have integrated workouts into your life with your kids. I really struggle with that. You know this 'cause-

    15. GL

      Do you?

    16. CS

      Yeah, I s- I can't even get the 10,000 steps a day in. Gabrielle, help me.

    17. GL

      Come on.

    18. CS

      How do I get my 10,000 steps?

    19. GL

      Is this true? So this is a non-negotiable.

    20. CS

      Okay.

    21. GL

      Because there's no such thing as a healthy sedentary person.

    22. CS

      Oof.

    23. GL

      And also, muscle, we want it to look like a filet. One of the main problems that happens is when we are sedentary, our muscle transitions from looking like a filet to a Wagyu steak.

    24. CS

      Which is more expensive, but not great in this instance

    25. GL

      And also-

    26. CS

      Fatty

    27. GL

      ... not very strong.

    28. CS

      Yeah.

    29. GL

      Also, it affects, for guys, erections. The more healthy muscle... And we just published this paper, and the paper demonstrates that the more healthy muscle mass you have, the greater sexual function

  5. 6:44 – 9:22

    Prioritizing Exercise Despite a Busy Schedule

    1. GL

      you have.

    2. CS

      Wow. So does that just mean more erections or longer erections?

    3. GL

      More healthy, harder erections.

    4. CS

      [laughs]

    5. GL

      So now that we've gotten the attention of every single man in the world, let me tell you this. By the age of 40, 40% of men will have erectile dysfunction.

    6. CS

      Whoa.

    7. GL

      By the age of 50, 50% of men will suffer from erectile dysfunction.

    8. CS

      And the cure to it is lift heavy.

    9. GL

      One cure to it is lift and get your cardiovascular activity, because that's the plumbing.

    10. CS

      So this isn't like the little blue pill? 'Cause I think the doctors get it wrong. They're like, "You'll have an erection forever." All the wives are like, "Please, dear God, no. [laughs] Can you please-"

    11. GL

      Uh, this has been going on over 24 hours.

    12. CS

      [laughs]

    13. GL

      That's a medical emergency.

    14. CS

      You're like, "If it's more than five minutes, I'm out."

    15. GL

      Yeah.

    16. CS

      But m- but actually what this does instead, it's not duration. It's like when you want one, it'll come.

    17. GL

      That's right.

    18. CS

      It'll be there for the period in which you want it, as opposed to some sort of monster penis.

    19. GL

      Yeah, we don't want that.

    20. CS

      [laughs]

    21. GL

      And by the way, if you also do not use your genitalia, if you do not use your penis, you will lose it.

    22. CS

      What is happening?

    23. GL

      Men, this is, this is crazy, but you can lose a centimeter.

    24. CS

      From just not getting-

    25. GL

      From your penis of not, if you are not getting erection and you are not having sex, over a period of time, if you're not getting blood flow to that muscle, it is a use it or lose it muscle.

    26. CS

      Whoa. That is wild.

    27. GL

      And I-

    28. CS

      That's a clip. [laughs]

    29. GL

      You're welcome.

    30. CS

      [laughs]

  6. 9:22 – 17:29

    High-Performance Daily Routines

    1. GL

      of me not taking that action, number one, it compounds. Number two, you're gonna worry about it all day, and number three, you are slowly... It's not the opposite of physical activity. You're actually getting more unwell-

    2. CS

      Mm

    3. GL

      ... the less that you do.

    4. CS

      What about the saying that people say lately where it's like, um, if you had to choose between 10,000 steps a day or 10 minutes of intense exercise, it would be better to do 10 minutes, or, like, 10 minutes of squats instead of 10,000 steps. What's the truth between the two?

    5. GL

      Yeah. So for me, I would say that the more intense, the better, and I can equate this to if you're doing work. You would rather have 10 minutes of excellent work than a day of I don't know what I accomplished.

    6. CS

      Mm. That's a good point, unless you're my employee, then we want-

    7. GL

      [laughs]

    8. CS

      ... just better 10 minutes. You're like, "I'm done." David's like, "Done. Done for the day. I heard it first here." [laughs]

    9. GL

      But it's, it's a really small hack, and entrepreneurs and business owners can not afford to train, because one of the biggest things that take people out is being sick. It's extremely easy to be well, I find.

    10. CS

      Well, also, I mean, I, I kinda feel better about that, because 10,000 steps actually takes a long time at my rate of stepping-

    11. GL

      [laughs]

    12. CS

      ... apparently. That's like an hour.

    13. GL

      Is that true?

    14. CS

      Yeah. I mean, and it's like, what, four miles or something like that, 10,000 steps? Which means that I need an hour walking, plus, like, an hour for my lifting, plus, you know, I'm working, plus my husband likes to hang out way too much. You know this. It's the same thing with your-

    15. GL

      My kids are about to be here. It's gonna be-

    16. CS

      Oh, I can't wait.

    17. GL

      Yeah.

    18. CS

      Just wait until the cameras start crashing. This is like... [laughs]

    19. GL

      I... Hey, you said to bring them. But you could easily, if I were to give you just a few hacks, you can get a treadmill desk.

    20. CS

      Yeah.

    21. GL

      You can do that.

    22. CS

      And they're, like, 100 bucks on Amazon. So if, if you have very little money, very little time, what are the top three things that you recommend for high performers?

    23. GL

      Very easy. Number one, get yourself a treadmill desk. Number two, get either a kettlebell or some kind of resistance band. And number three, have your first meal of the day, let's just call it a protein shake, set and ready to go.

    24. CS

      Mm. That's good.

    25. GL

      So easy.

    26. CS

      I don't do any of those things.

    27. GL

      Dude, I know your doctor.

    28. CS

      How are we best friends?

    29. GL

      How is this possible?

    30. CS

      [laughs] I know. I gotta, I'm changing it up. I'm on it. Somebody write this down. Okay. Um, but it, it, it kind of helpful because I think in my brain, I build this thing up, you know? And I think a lot of people listening are probably the same. You're like, "Ugh, you know, I hear from Andrew Huberman I got a 47-step routine, and then I got cold plunges, and then I got ice baths, and then I got da, da, da, da, da." And, uh, at some point, I'm like, "You know, I can't wear my Lululemon leggings 'cause I'm gonna get cancer."

  7. 17:29 – 20:14

    Sleep and Its Impact on Health

    1. GL

      Whatever it is, whatever their vice is, they'll go t-towards that. Similarly, when they are low, they are much less likely to make good physical choices. They are not going to, after a big event, go exercise. But if they were to do those things, then we don't have to spend four months trying to get you back on track, but it's predictable. So how do we build up our, uh, kind of vulnerability body armor? We don't do it at the big event.

    2. CS

      Mm-hmm.

    3. GL

      We do it before. So I'm gonna give you three things that you can do. Number one, you create purposeful restriction, meaning I love caffeine, I love loud music, and then I'll go work out. But all of that helps with dopamine release. So it fuels to that drive of wanting more. I flip a coin. Heads I get it, tails I don't.

    4. CS

      Interesting.

    5. GL

      Annoying.

    6. CS

      Yeah, very annoying.

    7. GL

      But can you imagine after the fifth time of doing that, you're way less annoyed, and you can do it in any area of your life of something that you desire. For example, Starbucks. Flip a coin. Heads you get it, tails you don't. And I encourage people to try this because we are of the culture to just get. But it doesn't help us when we need to mitigate those highs and lows.

    8. CS

      That's great. So you kinda take the... It's, it, the offer's off the table. It's like, it's not up to you, it's up to this coin flip.

    9. GL

      That's right.

    10. CS

      And then I just keep my promise to myself. I like that. You talk a lot about sleep. I think this is super important. I was h- reading a, a article the other day that, um, we have a sleep epidemic in tandem with what you talk about often, which is a health epidemic. Like, people are sleeping less, their sleep quality is worse than ever. If somebody's listening to this right now and saying, "I, I literally cannot sleep, I'm suffering from it," what else do you do? What do you tell somebody to do who's suffering from sleep?

    11. GL

      Yeah. A lot of people are not sleeping well. And to be frank, I don't actually love sleeping, but you have to do it. Here's a handful of things. So number one is wake up at the same time and go to bed at the same time. Limit overhead lights and a lot of stimulation. Number two, do not have... It's not great to have these huge meals before bed, but one of the things that we've seen in our clinical practice is people get hypoglycemic before, or actually in the middle of the night. So about four hours after people fall asleep, we see that they oftentimes get reactive hypoglycemia.

    12. CS

      Hmm.

    13. GL

      Which is just a big word for low blood sugar, and it wakes them up. So having a mixed meal, maybe a handful of carbohydrates and a handful of protein, you don't need to overcomplicate it, handful of both,

  8. 20:14 – 25:49

    Rapid Fire Questions: Health Hacks and Myths

    1. GL

      could be yogurt and some fruit. And then you go to bed, you're much less likely to wake up with this reactive hypoglycemia.

    2. CS

      Is that what most hap- often happens with people who are sleeping, it's they wake up in the middle of the night-

    3. GL

      They do

    4. CS

      ... not that they have a hard time falling asleep?

    5. GL

      They do.

    6. CS

      Interesting.

    7. GL

      And they could wake up from sleep apnea.

    8. CS

      Mm-hmm.

    9. GL

      If you have bigger than a 17 and a half inch neck, you probably have sleep apnea.

    10. CS

      No.

    11. GL

      Everyone's ch- ev- you do not?

    12. CS

      I do not.

    13. GL

      Everyone's checking their neck.

    14. CS

      [laughs] Okay.

    15. GL

      If your partner snores, they probably have sleep apnea.

    16. CS

      Yeah, I think Chris has sleep apnea.

    17. GL

      Well, yeah, of course. Every team guy I've ever met has sleep apnea.

    18. CS

      Yeah.

    19. GL

      But you know, they kinda don't like when they go to bed wearing the mask and the earplugs and the eye mask, they look like they're ready for takeoff.

    20. CS

      Yeah. [laughs]

    21. GL

      It's just kind of like instant birth control. But still, it's really important because the data shows... So when I was, um, a fellow, so I did my fellowship in geriatrics and nutritional sciences at Wash U, and one of the risk factors for Alzheimer's was very poor sleep over time, and sleep apnea.

    22. CS

      Interesting. So what do you do if you have sleep apnea?

    23. GL

      You get tested and you get treated.

    24. CS

      And that is not just mouth tape? [laughs]

    25. GL

      [laughs] No. Uh, oftentimes people need to lose weight. Some people, um, it can be positional, and some people just have the kind of sleep apnea that requires an intervention. And there's nothing wrong with it, but you have to get tested. And you can do at home sleep tests. It's not a big deal. It's super easy.

    26. CS

      Some of the biggest challenges in business don't come at the starting line. They come when you're ready to grow. Hiring an operator, expanding to a second location, upgrading your equipment. And yeah, those moments make for great stories later, but when you're in the thick of it, they're brutal. That's why SoFi built the Small Business Loan Marketplace, to help owners like you scale without the stress. The SoFi Small Business Loan Marketplace is your one-stop shop to search and compare real financing options from trusted providers, so you can scale faster, and there's no hit to your credit score for searching for financing. You could even get funds as soon as the same day as you're approved. The next generation of business owners aren't growing by draining their savings or juggling credit cards. They're growing smarter with financing that fits their business. If you're ready to grow, head to sofi.com/codie and see what's possible. And thanks to SoFi for sponsoring this episode. I wanna ask you a bunch of rapid fire questions actually, [sighs] that I've been wanting to ask you for a while. So this is for me mostly.

    27. GL

      Yes, I wear deodorant.

    28. CS

      [laughs] Oh, you do?

    29. GL

      I'm so sorry to disappoint.

    30. CS

      Is it organic, though?

  9. 25:49 – 26:36

    The Importance of Continuous Learning for Physicians

    1. GL

      also known as PCOS. There are two types of PCOS. One comes from the brain and the other is metabolic. The other being metabolic, guess where the biggest lever that we can pull for improving our chances of fertility if you are someone who has PCOS is?

    2. CS

      Muscle?

    3. GL

      Muscle.

    4. CS

      [laughs] I'm just kidding.

    5. GL

      Exercise.

    6. CS

      Really?

    7. GL

      And diet.

    8. CS

      Wait, so you're saying if you have PCOS right now-

    9. GL

      Mm-hmm

    10. CS

      ... you should be lifting and following a strength regime?

    11. GL

      Yes. Yes.

    12. CS

      I have never heard a doctor-

    13. GL

      And-

    14. CS

      ... say that before.

    15. GL

      And I interviewed on my podcast one of the world-leading experts in PCOS. Her name is Dr. Melanie Cree. She's an m- she is an MD PhD, and she did... If there are 10 studies on Ozempic or GLP-1s and fertility, she's done two of them. And I asked her, she was, you know, we were in

  10. 26:36 – 27:24

    Challenges in Nutrition Communication

    1. GL

      a podcast, and I said, "Okay, so what percent body fat is it that allows someone to get pregnant or the ones that are gonna really suffer on an ongoing basis?" And she looked at me and she's like, "Gabrielle, it has nothing to do with body fat percentage. It has everything to do with intermuscular adipose tissue." To break that down, it's how much fat is actually stored in your muscle, and that comes from insulin resistance, which, and part of that is being sedentary. I mean, there are genetic risks for PCOS, but what we do know is that exercise and a good diet will [laughs] often, I'm, I'm being very careful about how I'm saying this, will improve people's likelihood of conceiving.

    2. CS

      Why is it that doctors by and large don't tell us

  11. 27:24 – 28:23

    The Controversy Around Seed Oils

    1. CS

      things like that?

    2. GL

      It's a lot to ask for someone to be trained at an expert level in multiple domains. In order to become a physician, you're already going through four years of undergrad, four years of medical school, then training, and then a fellowship. To also ask that person to be an expert at nutrition is a lot.

    3. CS

      How many studies do you have to read to go, "Probably better that you work out"? [laughs]

    4. GL

      Not that many. Not that many.

    5. CS

      So like is that really an excuse for doctors to not use it? Or is it like a liability if they say it? I don't, I don't get it.

    6. GL

      No, but I will say I... And I'm just speaking from my own perspective. I think for physicians because there is so much noise out there, I don't think that they like to step into that noisy realm. And what do I mean by this? I'll give you an example. So in order to be a board-certified physician, it, you still have to study. It doesn't just go away once you graduate and start practicing. And

  12. 28:23 – 30:15

    The Role of Whole Foods in Nutrition

    1. GL

      many doctors would say, "Don't eat red meat and reduce your dietary cholesterol." But they were misinformed because dietary cholesterol recommendations were taken out of the dietary guidelines in 2015, therefore the information of don't eat eggs or don't eat red meat because it's bad for your cholesterol, cholesterol is not even part of the guidelines right now.

    2. CS

      Wow. What, what changed?

    3. GL

      I think that the, the scientists determined that it wasn't relevant, that dietary cholesterol had very little impact on blood level cholesterol.

    4. CS

      Dude, I feel like doctors need like a, a beeper or something, like just like can they give them the updates? Like is there some nationwide system where when new data comes out, they say, "Well, all doctors should know this," or there's not really a way?

    5. GL

      That's a really good point. Um, there is, but it's per specialty. And it, again, nutrition is challenging because it's something that everybody does, eat. Becomes very difficult to get through the noise.

    6. CS

      Yeah. The tough part is there's the other side of the coin too, right? Which is like we have all these people online giving all of this advice who are definitely not a doctor, never read a study before, or read one-

    7. GL

      Yeah

    8. CS

      ... like on the side, don't really understand how to analyze peer-reviewed studies, and are also sharing a lot of information like, "If you eat seed oils, you about to die." Uh, and so it can kind of become-

    9. GL

      Which we know that that's not true.

    10. CS

      That's so controversial too because I feel like if we had, you know, let's say I had Paul Saladino here, you here, Huberman here, and Alex Clark, there'd be a war.

    11. GL

      But here's what I would say. I would say let's call in the people that have done these studies and let's talk to them. So for example, Dr. Kevin Maki. He was the, and he still might be, the president of the Lipid Association. This guy's a career scientist. And I was like, "Kevin, what's

  13. 30:15 – 34:05

    AI and Human Relationships

    1. GL

      the deal?" And he said, "The evidence doesn't support that seed oils are causing the derangement that people are saying."

    2. CS

      What about when they say that's because the studies haven't been around long enough or the f- you know, big pharma and the food industry are the ones that pay for it, so...

    3. GL

      People will always look to something.

    4. CS

      Mm. But that's not what you're seeing in the data. You're saying-

    5. GL

      No

    6. CS

      ... these studies actually seem reasonable. We have enough data.

    7. GL

      Yes.

    8. CS

      We're analyzing it in real time.

    9. GL

      And the good studies will also talk about the limitations. And we also know that whole foods are a great choice, and if we think about that, then we can become less hyper-focused on these little things. So the issue isn't food dyes. The issue isn't seed oils. The bigger issue is how do we feed for human health? All these other things are distractions.

    10. CS

      Then why when I go to Europe can I eat all the bread and all the food and I lose weight?

    11. GL

      Uh, you're probably walking more than 10,000 steps.

    12. CS

      I was probably about 2,000 here, about 12,000 there. [laughs]

    13. GL

      And also you're probably eating from whole food sources. Maybe you're getting outside more. But the reality is, it's very difficult to hyper-focus on one thing. It would be like for the entrepreneur, the one problem in your business is just because of this. You have a really rude front desk person. And you're like, "Uh, no. You guys are not taking care of your taxes. You don't have good lead gen." There's a whole... I could find 100 other reasons, but the foundation is your business is not set up well. The same is for nutrition.

    14. CS

      Yeah. Okay, what about... I heard a study the other day that said loneliness causes dementia.

    15. GL

      We are... And I actually saw that study, so we are social creatures. And I don't know if it's loneliness. I mean, I think that that's probably subjective and they probably used survey data. But we do know that not being in relationships and having relationships around you is a risk factor for depression and anxiety and dementia.

    16. CS

      And so what's the solve for that?

    17. GL

      Hang out more.

    18. CS

      I like that. Come over.

    19. GL

      But not necessarily... It's interesting. So when I say hang out more, and I haven't seen this data, but we're not talking about social media hangout. Having real relationships with real people that you can count on, because AI is coming in to take over and people are creating relationships with AI bots, and it is very disruptive for the human connection.

    20. CS

      What does the data tell us about, uh, AI relationships or, uh, parasocial relationships versus in-person relationships? Like, does one supplement the other? If I'm talking to my AI all day, if I'm on Instagram all day, and I feel like I'm engaging with people, does that actually feel like engagement in my body?

    21. GL

      It's, it's not the same, but there, there is data to suggest that you do have that same feeling, but it is, um, it, it is not the same. And I, I think we're also gonna start to see more of that data as well.

    22. CS

      So, like, for our health fact, it doesn't make me healthier and less lonely to engage online, but it does make me healthier to engage in person.

    23. GL

      Yes. And I can't say for sure. Again, I have to be very clear about, you know... Again, uh, doctors and scientists, it's, we have to be very careful about what we're saying. For some people, could it be better? Yes. But I think that it will always be better if you are engaging in person, because we have non-verbal cues.

    24. CS

      Yeah.

    25. GL

      And we are somewhat of a connected nervous system. You know, our eyes connect. I mean, this is how we communicate. It's not just verbal communication. You cannot do that with a robot.

    26. CS

      Yeah. Well, and then obviously, aren't there a lot

  14. 34:05 – 37:33

    The Importance of Muscle Training

    1. CS

      of studies out there about physical touch, too-

    2. GL

      Yes

    3. CS

      ... and how important that is?

    4. GL

      Yes.

    5. CS

      And so if we're completely replacing physical touch, I imagine that can't be great. I mean, I, I saw it with my grandparents, for instance. They... One side of the family had my grandma, uh, super engaged. Like, we stayed in touch with her. Um, she still had relationships. She still went out in the world during COVID. The other side, they were super quarantined. Nobody was around them. They never left their house. They were really antisocial, sort of like mandated. And one si- I mean, it was wild. My grandma is older. Um, she's like, she's like asking me about ChatGPT and AI now.

    6. GL

      Mm-hmm.

    7. CS

      She's so with it. She's 100 years old. The other two, I mean, fu- we lost them the last five years. Complete dementia, like lack of idea about where they are, not able to, to really use their own faculties at all anymore. And of course, this is all, you know, uh, qualitative, not quantitative. But it was hard actually watching it and seeing them, um, completely decline almost the second that they stopped having interaction. And I personally was like, "I'd rather die from COVID than like slowly decline in dementia because I'm by myself."

    8. GL

      Yeah, it's really tough. And there are other factors that we know. So for example, physical touch releases oxytocin, and oxytocin is what we think of as that bonding hormone. If you are sitting in a chair and, uh, have the massager chair, you don't release the same amount of oxytocin, and there are biological and physiological differences when you are engaging with human connection.

    9. CS

      So if they're not getting any of that, they're not having oxytocin release. And what does oxytocin release do? Is that good for your brain, essentially?

    10. GL

      It is. It is good for your brain. It's good for your mood.

    11. CS

      Yeah.

    12. GL

      It's... You know, think about it. Women release oxytocin when they have a baby, when they have sex, or when they orgasm.

    13. CS

      Could, could clarify. [laughs]

    14. GL

      I mean, some alternate. You can also take oxytocin intranasally, which you can.

    15. CS

      Wait, what?

    16. GL

      Yeah, for mood, for milk letdown. Men and women can take it.

    17. CS

      Like, like you snuff oxytocin-

    18. GL

      Yeah

    19. CS

      ... up your nose-

    20. GL

      Yeah

    21. CS

      ... with like a sprayer?

    22. GL

      Yeah. You know, some people take allergy spray. Other people use-

    23. CS

      I love that you go, "Yeah, totally"

    24. GL

      ... the spray. But-

    25. CS

      "Aren't you doing it too, Codie?" [laughs]

    26. GL

      Yeah. Got some in my purse, as a matter of fact. But the reality is what we are talking about is what are we going to do with the society that we live in now? How do we reorient ourselves to just a healthy lifestyle, which again starts with muscle training, protein. It's not that complicated, but also good relationships, especially in the wake of this increase in AI online community. And again, if people want to perform at their best, then the ways to do that I think are very clear.

    27. CS

      What do the studies tell us about being negative and being smarter or having a healthier brain? Like, if you have negative thought patterns, are you more likely to shrink your brain size? Are you more likely to have a stronger brain? Does it matter if I'm negative or positive?

    28. GL

      Well, I can't say that I have looked at those studies, but here's what I will tell you about the brain, that the- From a metabolic perspective, 'cause this all ties in, the more overweight you are, the wider your waistline, the lower the brain volume. That's not good.

    29. CS

      Fatter you are, dumber you are?

    30. GL

      You heard it here, folks.

  15. 37:33 – 39:21

    Diet Trends and Misconceptions

    1. GL

      have less atrophy. Your brain will be more robust in terms of preventing shrinkage, and this is what we see as women go through perimenopause, menopause. You do not wanna be dealing with type three diabetes of the brain. As far as negative and positive, we know that sleep can help with brain function. That's the time the brain cleans itself. Uh, all very important. But again, a depressed brain, would someone say that that is a more unhealthy brain? I, I would say probably.

    2. CS

      And is this something that we are seeing accelerate in our country? Like, it seems like these days more often than not, when I talk to, you know, my friend's grandparents, they have some version of-

    3. GL

      Yes

    4. CS

      ... dementia or Alzheimer's.

    5. GL

      Yes.

    6. CS

      So this is accelerated.

    7. GL

      Mm-hmm.

    8. CS

      And why do you think that is? Is this purely because of obesity and las- lack of muscle?

    9. GL

      I think that, uh, it's not purely, but I think that that is the main driver because think about all the activities that ride with healthy muscle. You're out, you're moving more, you're motivated. Is it the muscle itself? From a metabolic perspective, yes. Type three diabetes of the brain is insulin resistance of the brain. What your body does, your brain also does.

    10. CS

      Like, do doctors recommend muscle s- you know, strength training?

    11. GL

      Good doctors do.

    12. CS

      Good doctors do.

    13. GL

      Yeah.

    14. CS

      But most of them today would recommend basically pills and crossword puzzles, right?

    15. GL

      [laughs] I think that we are starting to see a shift. For the last 50 so years, we've been focused on obesity as if this is the sole problem, and I would argue that obesity is just one problem. Alzheimer's, cardiovascular disease, diabetes, obesity, that these are all symptoms of unhealthy skeletal muscle. And if you are worried about all of these other things, including your performance at work,

  16. 39:21 – 41:43

    Practical Nutrition Advice for Busy Women

    1. GL

      then you have to focus on the things that you actually have agency for, which is not actually weight loss. I cannot tell my body to lose two pounds, but I can tell my body, "Okay, you're gonna go squat 120 pounds." So there are things that we have the option to control and then the things that m- we don't.

    2. CS

      By the way, I have a live event. I only do one a year. It's huge. How big? Really big. In Austin, Texas, just for people who wanna make more money, buy businesses, build businesses. It's called Main Street Over Wall Street. So if you liked this episode, you're probably gonna wanna be there. There's only a couple hundred spots left, so click below. I wanna shake your hand in person in Austin, Texas, or go to msows.com, MSOWS. We'll see you there. We've been blown away by how fast this show is growing. Like, getting to hang out with you every single week is so cool. But most of the people who tune in every week still haven't subscribed, which is crazy. It is the simplest way, though, to help me, us, keep scaling. So I can't thank you enough for your support. Like, we would be nowhere without you guys. And I just wanna jump back into my conversation, but I also want you to do it subscribed. Oh, and share it with a friend if you liked this episode. I think it's better when you profit together, you know? I think we should try some hot takes on health.

    3. GL

      Okay.

    4. CS

      What's the dumbest diet trend you've seen people fall for?

    5. GL

      There are two. Do I have to have been alive for them?

    6. CS

      [laughs] No.

    7. GL

      But there was the lucky diet. People smoked to lose weight.

    8. CS

      Wow, that's wild.

    9. GL

      I just can't imagine how bad you would feel and how bad you would smell.

    10. CS

      Very smelly.

    11. GL

      I mean-

    12. CS

      Okay, let's subscribe

    13. GL

      ... they were definitely single.

    14. CS

      [laughs] We're totally single.

    15. GL

      So the, the lucky diet. There was also the, um, amphetamine diet, the fen-phen diet. Yeah, I don't think that was probably a good one.

    16. CS

      [laughs]

    17. GL

      Cabbage soup diet.

    18. CS

      Is that a real thing? Write it down.

    19. GL

      That is, and also the wine and egg diet.

    20. CS

      Sounds great.

    21. GL

      And this was three each meal, so for three meals, a glass of wine and two eggs.

    22. CS

      [laughs] Get out of town.

    23. GL

      Disgusting. I mean, your breath is gonna be terrible. I... So-

    24. CS

      There's a lot of do- Oh, God, yeah. Could you imagine hanging out with that chick at a cocktail party? No, thanks. Um, is intermit- what about intermittent fasting? Is that a breakthrough, or is that just starving with better branding?

    25. GL

      I love that. Uh, intermittent fasting, if we were to, uh, quantify that, that's e- eating in an eight to nine hour window.

  17. 41:43 – 46:56

    Entrepreneurs and Health Challenges

    1. GL

      We recommend that to our patients all the time. I do not recommend 24-hour fast or longer because, again, it's difficult to hold onto muscle as it is. So if you reorient yourself to muscle, then fasting over 24 hours is... You know, that's like the no-go zone. You know the crazy hot Matrix? It's the no-go zone.

    2. CS

      [laughs] Yeah. It's like Tiffany plus a hairdresser. [laughs]

    3. GL

      Exactly. No-go zone. But eight to nine-hour feeding window can be great because the body do- the biology doesn't like chaos.

    4. CS

      Hmm.

    5. GL

      And as we are thinking about how do we get better and more healthy so that we can produce more-

    6. CS

      Yeah

    7. GL

      ... or just show up more fully, then less chaos is better. If you are going to intermittent fast, great, but stick to those feeding windows. If it's eight to nine hours, then stick to that.

    8. CS

      So for a woman listening who's busy, got a lot going on, and has been told all these different things, she now knows she needs to strength train probably. What is she eating, and what is she not doing? Like, what can we tell ourselves, like, you can just take that off the list. Don't even worry about that right now.

    9. GL

      Okay. Should we start with the what she's not doing?

    10. CS

      Yeah.

    11. GL

      If she is very busy and not training, then she should not commit carbicide.

    12. CS

      Hmm.

    13. GL

      And what is this? This is the body... So the average American is eating around 300 grams or so of carbs a day. The recommendation is 130 grams. Anything above that, you have to earn through exercise. So what she's not doing, if I could say, "Listen, lady-" If you are not training and you are sedentary, do not eat a high carbohydrate diet, or you are essentially giving yourself an oral glucose to- tolerance test three times a day. We don't want that. Because as we have these metabolic dysfunctions, she then is at a greater risk for Alzheimer's and all these other diseases.

    14. CS

      So that means no bread, or less bread, less rice, less potatoes?

    15. GL

      Unless you're gonna train.

    16. CS

      Okay. That's bad.

    17. GL

      But this is easy. Reduce your processed carbs.

    18. CS

      Okay.

    19. GL

      What she is doing is she's having around 100 grams of protein a day. Make it simple. 50 grams in that first meal, 50 grams in that last meal.

    20. CS

      So that's like...

    21. GL

      Just that's the minimum.

    22. CS

      That-

    23. GL

      She can do that.

    24. CS

      Uh-huh. Okay. Which would be like a shake and some eggs.

    25. GL

      Great. Or a shake and a half.

    26. CS

      Okay. Or a shake and a half.

    27. GL

      Or if she likes recipes, I have about 60 of them.

    28. CS

      I like that. Where would we go to get the recipes?

    29. GL

      This playbook.

    30. CS

      Where, where, where... Let's be more specific.

  18. 46:56 – 48:44

    Cancer Risks and Prevention

    1. CS

      self-rationalizers, right? So I'm like, "I worked so hard today. I worked hard all day today. I took all the issue." I've also got decision fatigue by the end of the day because I'm decision, decision, decision. At the end of the day, where's my glass of wine? I just, I deserve it.

    2. GL

      You deserve it.

    3. CS

      You know? And so we have a, a, a negative narrative in our head.

    4. GL

      We have a name for that.

    5. CS

      Right?

    6. GL

      You know, we have a name for that.

    7. CS

      What is the name?

    8. GL

      That's called the midlife body starter kit, right there.

    9. CS

      [laughs]

    10. GL

      The I deserve it, the midlife body starter kit. I guarantee you another 40 pounds.

    11. CS

      [laughs] That is actually very true.

    12. GL

      I mean-

    13. CS

      Yeah

    14. GL

      ... but yeah, I think that if we can... I believe that we can be a healthier, stronger, more robust society, just like you think we can all be business owners.

    15. CS

      Yeah.

    16. GL

      So if we can connect the two, then you have a culture that is unstoppable. And that, and that, I think, is what we're trying to get to.

    17. CS

      Yeah, I mean, I think the other thing that's, like, help... Like, when I get in a flow and I'm going for a few weeks, I'm killing. Like, my step count high.

    18. GL

      [laughs]

    19. CS

      I'm in the gym. I got the trainer, you know? I'm, I'm on my-

    20. GL

      You've got the weight vest on.

    21. CS

      Yeah, I got-

    22. GL

      Whatever happened to our, our weight vest calls and talks? Like, that just completely fell off.

    23. CS

      Well, you kept doing it.

    24. GL

      [laughs]

    25. CS

      I did not. And, you know, I think, um, I have a very high tolerance for doing the, the business stuff, but I got to habit stack in order to do the, the physical thing. And so, um, that's why I like listening to you because it's just this, it's a reminder. You're like, you're like the female David Goggins. You're like, "Listen, bitch-"

    26. GL

      No.

    27. CS

      "... get moving."

    28. GL

      Uh, no one is gonna run that long.

    29. CS

      [laughs]

    30. GL

      I run like four feet and I'm done. That's it.

  19. 48:44 – 50:21

    The Impact of Alcohol on Health

    1. CS

      has two kids, who has a successful business, who is a doctor, and still prioritizes health, it's like, what excuse do I got?

    2. GL

      And it doesn't mean it's easy, and it doesn't mean it's convenient.

    3. CS

      No.

    4. GL

      But I know that I am never going to be able to talk myself into it. But as long as I don't talk myself out of it and I just have a commitment in place, then I don't have to rely on anything else. If we give them the three steps of, "Here, this is how much protein you're gonna get. You're committed to it. This is what you're gonna do for training. It's three days a week. You got this. We're gonna put a, a standing treadmill desk." Because it's not just about being, building a financial legacy machine- You know, there's a saying that people will have a million problems until they have one health problem

    5. CS

      And it really does seem like we're getting cancer more than we ever have before. You know, I just saw today a, a woman that I really respect, whose name is Brittany Turner, um, she just announced that she has cancer, and she's like the badass who like-

    6. GL

      What kind of cancer?

    7. CS

      That's a good question. I don't know.

    8. GL

      Hmm.

    9. CS

      I saw it on the Instagrams. And, um, super healthy from the outside looking. And so, um, you know, and then I, I have another girlfriend whose name is Bridget, who's been battling cancer for a year.

    10. GL

      That's really sad.

    11. CS

      Uh-huh, and she's super young. Um, you know, maybe 35

    12. GL

      Hmm

    13. CS

      ... 38, something like that.

    14. GL

      Yeah. And I also wanna say that if someone is really young and they get cancer, typically there's a genetic cause. Um, and then also cancer is not anybody's fault. And if you see a good physician, and there's a lot of discussion whether people should do this or not, but we do this in our clinic, and we do,

  20. 50:21 – 54:22

    Final Thoughts

    1. GL

      uh, full body Prenova or full body MRI scans. And also we've done it for you. We do blood tests-

    2. CS

      Yeah, that's really helpful

    3. GL

      ... for cancers. Just screening. At the very least, it's peace of mind. And so, um, we do know that there are certain behaviors that increase people's risks of various cancers. Obesity is one of them. Um, pretty sure alcohol is a carcinogen. Uh, this is gonna be really controversial, but a ton of sun exposure.

    4. CS

      I thought that was the new thing.

    5. GL

      Nope.

    6. CS

      We don't do sunscreen anymore.

    7. GL

      No, we do.

    8. CS

      I was just telling my mom today-

    9. GL

      Yes, no

    10. CS

      ... no sun-

    11. GL

      Mom, yes, we do do sunscreen.

    12. CS

      [laughs]

    13. GL

      Or at least we do sun protection clothing.

    14. CS

      Okay.

    15. GL

      You know, um-

    16. CS

      I, I'm into the clothing.

    17. GL

      Yeah.

    18. CS

      I thought there was new things about how all the sunscreen has all the chemicals in it.

    19. GL

      So pick one that is a mineral-based sunscreen.

    20. CS

      Okay, fine.

    21. GL

      Or wear clothes.

    22. CS

      All right.

    23. GL

      But the sun is going to at some point cause DNA damage and, you know, it's a risk factor for skin cancer.

    24. CS

      Yeah. I was there more for like the aesthetic stuff. I don't want the wrinkles.

    25. GL

      Yes. I... Well, me neither, but-

    26. CS

      [laughs]

    27. GL

      But again, how do we think about, um, preparing for the inevitable? Which sucks, but aging is gonna happen to everybody. It's inevitable, and these things are responsibilities.

    28. CS

      How do we get your jawline? Are you born with that? [laughs]

    29. GL

      You gotta talk to my parents. You gotta talk to my parents.

    30. CS

      Son of a gun.

Episode duration: 54:22

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