February 6, 2024 • 39 mins
In today's episode, Kate and Emma talk all things longevity! We talk about preventative health and how the seamossgirlies can take care of their health at a young age to be able have a long, healthy life. Topics include: genetics, biomarkers, lifestyle factors to prevent disease, BMI, and more!
Kate Glavan — instagram.com/kateglavan/
Emma Roepke — instagram.com/emma.roepke/
Sea Moss Girlies — instagram.com/seamossgirlies/
Sea Moss Girlies TikTok — tiktok.com/@seamossgirlies
Sea Moss Girlies App on Geneva —https://bit.ly/3N2rPUu
Head to athleticgreens.com/SEAMOSS to get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
Go to greenchef dot com slash 60seamoss and use code 60seamoss to get 60% off, plus 20% off your next two months. greenchef.com/60seamoss
Learn more about your ad choices. Visit podcastchoices.com/adchoices
Kate Glavan — instagram.com/kateglavan/
Emma Roepke — instagram.com/emma.roepke/
Sea Moss Girlies — instagram.com/seamossgirlies/
Sea Moss Girlies TikTok — tiktok.com/@seamossgirlies
Sea Moss Girlies App on Geneva —https://bit.ly/3N2rPUu
Head to athleticgreens.com/SEAMOSS to get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
Go to greenchef dot com slash 60seamoss and use code 60seamoss to get 60% off, plus 20% off your next two months. greenchef.com/60seamoss
Learn more about your ad choices. Visit podcastchoices.com/adchoices
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
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(01:12):
you need.
Speaker 2 (01:12):
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Speaker 3 (01:26):
That's it.
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ultimate daily nutritional insurance. Hello Seamus, gurlies, M and Kate
(01:52):
are back in New York City. Your favorite pod is back.
We were just talking. I actually fucked up when we
first recorded this, but I was like, damn yeah. The
last time I, you know, logged on here, I was
in Paris, which feels like it was five years ago. Emma,
how is your Monday evening treating you over there?
Speaker 2 (02:08):
My Monday evening is treating me? Well, yeah, it does
feel like we haven't potted in forever. I'm feeling a
little rusty. It was like, how do I turn on
the mic? But hopefully it all comes back to me
just a matter of seconds. I'm great. I was telling
Kate that I just had a dessert potato for the
OGC musprelis. You all know what that is. I don't.
I feel like they kind of fell off, but primarily
(02:29):
just because I have not been in the mood to
wait around for a potato to bake in the oven.
I still do not have a microwave in my apartment,
and I do not plan on getting one at this point.
But I had a gat pssive Japanese sweet potato, and
I was inspired by Roundup, which is a woman own
nut butter brand. They just launched a new flavor for
Valentine's Day, so we got scented. It was like chocolate
(02:51):
raspberry almond butter. And then they also sent us one
of their classic flavors, which is I think like almond cinnamon.
Both are f and delicious. So I had that. I
slathered my slather lot on my potato, did some dark chocolate,
some chis jam, and I would just was really brought
back to like twenty nineteen, when I would come back
home from my internship all day and like, just what
(03:12):
I would eat for dinner was a dessert potato because
I was just like so exhausted by that point in
the day. So was really a nostalgic moment for me.
Speaker 3 (03:19):
Love that for you, Yeah, I love you.
Speaker 2 (03:21):
Know.
Speaker 3 (03:21):
Remembering that certain food combinations exist, I think I mentioned
when I was home in Minnesota. I remember that laughing
how cheese exists, and I did not know that whole
foods carries it. So I have been eating that a lot.
Another food moment I am going to do tomorrow. After yes,
the nut butters are really good, but after hearing you
laugh about them, I'm like, yes, I have to do
something with them. I'm gonna make like a cottage cheese
(03:42):
sourdough toast with the nut butter. Maybe make a cheese
jam too. I don't know. I love getting some new
food moments because I have just been eating the most
random things just with marathon training. I know that I
have to eat, like in a surplus, eat a lot,
and so some of the meals I'm making are just
cottage cheese. Slot you shall say, So I'm gonna make
(04:02):
something more visually appealing tomorrow, which gets into my next
point for the Seamusk Curly is that live in either
Arizona or California, give me your recommendations for health stores.
I will be going to Flagstaff, Arizona at the end
of this month. I don't really know how much time
I'm gonna have to like explore and look at health stores,
but would love any sort of grocery store, coffee shop,
(04:23):
wellness essential establishment if you live in the flag Staff area.
And then my second point is if you live near
the Big sur area in California, if you have any
little health and wellness moments, I should hit up. I
don't know if I'm flying into lax or San Francisco,
so TBD on that, but I love to see you
know what the Seamsk Curly is. I always love the recommendations,
and also too, if you're a Seamsk Eurly that is
(04:44):
visiting New York, you always can DM us and Emma
and I can send you like total list of places
to go. I've just gotten a few of those on
my personal account. I think people visiting for like spring break,
like college visits, or like summer. Maybe I have no
idea why people are visiting New York. But yeah, always
dm us, we will send you all the wellness god
places in New York if you so desire it.
Speaker 2 (05:04):
Oh yes, it is so funn I think that's like
one of my favorite things about visiting different cities in places,
just like exploring the health food scene. I remember when
I was in Chicago, like a few years ago, I
was just like randomly walking around and like upon a
bunch of health stores and it's just like fun to see,
you know, exclusive flavors or different brands that maybe are
only available in that particular region. Getting into my next point,
I do have actually a restaurant recommendation for any Seamustralis
(05:26):
that are either live here or are potentially visiting. Over
the weekend, my boyfriend and I went to this restaurant
called Lingo. It's in Green Point right off of Transmitter Parks.
So it's like a really great date night spot, especially
I would say for you know, the spring and summertime
when it gets a little bit warmer out, you can
have dinner and then go over to the park and
like look at the skyline. But it's Japanese American food
(05:46):
and just like service ambiance, music, drinks were all so incredible.
Food was delicious. I got a beef pot pie with
bone marrow and had like the literal bones sticking out
in my pot pie, which felt very seamusc relies, really
good milk bread, great califilber dish. So if you're looking
for a new restaurant, definitely check it out. I'm not
very good at, you know, venturing out and trying new places,
(06:08):
just because dining out isn't really something that interests me
all that much. I just like have other things that
I like to do with my life or that I
find fulfilling for entertainment. But that was like one of
the better meals that I've had in a while, and
I was like, oh, I kind of understand why people
dine out like fairly frequently.
Speaker 3 (06:24):
Yeah, no, you forget that there's like sauces and different
ways to prepare vegetables and different styles of eating. Because
I had a little bit of like a restaurant vendor
this weekend, I went from low to high. I went
from Raisin Canes to two really good restaurants in Brooklyn.
I went to Ursula for brunch and then I went
to Bernie Or Yeah, did I go to Bernie's and
I went to Bonni's. There's two different places in the
very similar location in Brooklyn. I went to Bonnie's, which
(06:46):
is a Chinese American restaurant. Maybe American, maybe not, but
like Chinese fusion and really good food. And that gets
to one of my points, which like life gets so
much better when you are not orthorexic. And I mean
this with love and I mean this with light. But
I think a lot of Sea Musk girlies are probably
in that camp. And I know that I was for
a very long time of feeling like I had to
get let's say, like ten random foods that I put
(07:09):
in my head that I had to eat every single day.
I had to eat at certain times in the day.
I had to be perfect with my steps and this
and that, and you don't leave any space for you
to live your life. Like I do not remember the
days when I was eating the perfect way and when
I got all of my like different you know, health
and wellness foods in my body. I only am gonna
remember like these moments that were kind of the uncertain things,
(07:31):
or like the fun memories, or like the new restaurants
you try, like Emma said, just because I've noticed I
think I've had the kind of oh shit, this is
like a real stress impacts on the body, you know,
how you hear people say like if you're stressed out,
it's gonna like really like mess up your body, and
like your your fitness, your athletic performance is gonna decline,
like your sleep is gonna gonna decline, like your acne
(07:53):
on your face is gonna like pop up. I've really
noticed that once I've started to manage my stress, like
after my dad has passed, I I've felt so much
better running wise, which I've like posted a lot on
social media, but just everything is like starting to feel
better for me, which I'm like super excited about. But
I just really realized that, like, holy shit, stress is
something that can like sweep out everything else, even if
(08:14):
you're doing everything right, like I was saying, like you're
eating all the right things, you're going to bed. If
you're stressed out, you're just letting that linger like it's
going to catch up to you. So take care of
your stress. You know, life gets better after orthorexia, as
I said, And I just think life is too short
to like live in those really rigid rules that we
create for ourselves.
Speaker 2 (08:34):
I completely agree. Well said, and that doesn't really get
into today's topic, but it kind of does. It's all
about living long longevity. We've gotten a lot of questions
about this just from grandom people, so we decided to
do another long format episode, and I think this is
an important topic to talk about. Of course, we're all
like probably gen z younger and don't really want to
think about longevity or you know, just like getting older
(08:57):
just because that does kind of involve like death and
just like thinking about ourselves like you know, when we
are eighty. But I do think that you should kind
of celebrate getting older. Like for me, like I'm looking
forward to aging. It's something that doesn't really scare me,
and I'm definitely looking forward to embracing it and getting
into Kate's point about like stress, Like I think if
you do stress over you know, aging and longevity and
(09:19):
like trying to like optimize yourself for you know, your
later years in life, that can definitely manifest in different ways.
So hopefully this kind of clarifies some things with like
how genetics play a role in longevity, you know, what
lifestyle factors you can do to help improve your longevity,
especially if you do have like a family history of
like people maybe dining like earlier in life then later
and kind of getting into like the BMI and like
(09:40):
other you know, indicators of health beyond beyond size and genetics.
Speaker 3 (09:44):
Yeah, it'll be a good topic for the girlies. I
feel like a lot in this episode will well, hopefully
if you take it the right way, it'll be like
refreshing that you have a lot of control and autonomy
over like what happens to you, Like you're not predetermined
to be in a certain health outcome, even if your
parents or grandparents have had something. So I think this
is an optimistic episode. I hope it is, but I
(10:04):
will call em back and then we will get into
this week's pot.
Speaker 1 (10:09):
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(10:32):
messaging so you can connect with candidates faster. Leveraging over
one hundred and forty million qualifications and preferences every day,
Indeed's matching engine is constantly learning from your preferences, so
the more you use Indeed, the better it gets. Join
more than three point five million businesses worldwide. They use
Indeed to hire great talent fast, and listeners of this
(10:53):
show will get a seventy five dollars sponsored job credit
to get your jobs more visibility at indeed dot com
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blue wire right now and support our show by saying
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(11:13):
to hire you need Indeed.
Speaker 3 (11:18):
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and arm your immune system with convenient daily nutrition, especially
heading into the flu and cold season. It's just one
scoop and a cup of water every day. That's it.
No need for a million different pills and supplements to
look out for your health.
Speaker 3 (12:32):
To make it easy, Athletic Greens is going to give
you a free one year supply of immune supporting Vitamin
D and five free travel packs with your first purchase.
All you have to do is go visit Athleticgreens dot
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up the ultimate daily nutritional insurance.
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Speaker 3 (14:07):
Now back to the show. Okay, cemus herely is, let's
talk about longevity. Now, we've done a few podcasts that
kind of touch on longevity. Like we did an episode
about the blue zones that you could listen to. We
did a few on mobility, and just like you know,
we talk about all this stuff all the time, how
important sleep is, how important diet is. But this episode
is kind of about like what can you control as
a young person because I think, as I've like talked
(14:29):
to older people in my life or you know, seeing
my parents' age, you hit a point when you're older
in life, and I think you kind of get this
oh shit where you're like, oh shit, I have this
health problem or this ailment, like what do I do now?
And so when you take care of your health as
a young person, you're obviously putting yourself in a better
position as you go through life. And as I said
in intro, I hope this is like an optimistic episode
(14:50):
that like your choices like matter a lot. Random things
can definitely come up, random illnesses, diseases, and stuff that
are not related to you because we live in society,
et cetera. But I would take this episode of like,
oh shit, I can like do a lot. I feel
empowered to take care of my health. So when it
comes to genetics, which would be like a base of
this episode, there's this kind of question of like how
(15:11):
much is predetermined? And I feel like most of us
know this from like the nurture versus nature debate, Like
how much is it determined on like your parents' genes
that are going to impact your future health is it
how you're raised. And the answer is that it's both.
But when it comes to like genes, like what you
can control and not control in terms of your health outcomes,
genes account for about ten percent of human disease, but
(15:33):
the vast majority, the other ninety percent of our risk
of disease is determined by environment. So these are different
lifestyle factors that I'll get into more, but things like nutrition,
stress levels, sleep habits, and physical activity, those are going
to be what determines like if you get certain diseases,
if certain health things happen to you. But before the
nineteen nineties, it was largely spread that this idea that
(15:55):
aging is something that is inescapable, not aging, but having
like age related disease, as I should say that those
things are very inescapable, and that genetics are kind of
like this determined faith that you have fate that you
have in the future. But now like very few scientists
would say that there's like a single gene that is
entirely responsible for anything, whether that's cancer, heart disease. They're
not saying it's like some gene that you were born with,
(16:17):
of like why you're predetermined to have a certain outcomes
happened to you Because each gene that we have doesn't
just like signal one thing. The body's a complex system,
like we have this one doctor was saying that, like
we don't just have one switch or even half a
dozen switches in our body. There might be like hundreds
or thousands that all kind of interact with one another.
And so another kind of like example of this is
(16:40):
that when you look at us now, like the average
age that people live to is much older than it
was like hundreds of years ago, which is like proof
that you know, modern medicine and different advancements and health
and wellness have improved our lifespan. So environmental factors interventions
in like our own health and technology and modern medicine
getting better, they have a very strong impact on how
(17:01):
long we live and how well we live. So it's
it's good right, Like as disease prevention and like research
gets better, it's only helping people learn more about their
health at an earlier age. But there are certain things
that yes, are predetermined, so obviously like your height, your features,
certain things about you physically are going to be based
on your parents, but more that you should really think about.
(17:23):
And I feel like this is this makes sense when
you think about society, but it's really critical what happens
during childhood and when we're you know, let's say you
were to raise a child, there is so much focus
on what happens to that child. Like I feel like
the group that gets the most attention in terms of
like health and well being is like pregnant women. I
know there's a lot of people, like a lot of
(17:44):
times doctors don't actually like give good quality care to
pregnant women, but pregnant women get a lot of policing
of their body. Don't drink alcohol, don't do this, you
have a fetus inside of you, YadA YadA YadA, right,
which is good. But I'm saying that what happens during childhood,
like getting the baby out of the body and all
of that stuff, and then the early childhood development is
really important in terms of determining your future life, like
(18:07):
how long you're gonna live, what diseases you'll develop, how
your brain develops, how you physically develop. And so that's
why the childhood is such a big emphasis. We have
all of the like weekly you know, checkups that you
go to as a kid. I just remember like as
a child, I feel like I always had like a doctor,
a dentist like something that I had to go do
all the vaccinations that you have to do. For school,
there's different like baseline exams. I know, like my high
(18:28):
school got we had so much standardized testing that started
in like not even just high school, it was like
middle school and like elementary school that you had to do.
And it's because this idea that we have now in
modern medicine and health is that like what happens in
childhood is going to impact like your future life. Now,
there's certain things that are very genetic that like disease
can spread and you know, if your parents had this,
(18:49):
you're more likely to have heart disease, cancers, genetic in
some cases, but good lifestyle habits can really help with
some of these diseases. Like it used to be the
idea that like if you're parent had cancer, it's kind
of a death sentence that you will also have cancer.
And they say that good lifestyle habits can help lower
cancer risk for people with and without this genetic predist
(19:10):
to predisposition to having certain types of cancer, So like
four out of every ten types of cancer could be
prevented by different lifestyle choices, which I think is very optimistic.
Like we used to live in a society where it
was like if your parents have something, you're gonna have something.
You are fucked. But that is not the case. And
there's this new area of research that you might have
heard about on like the Mark Himen Podcasts of the
(19:30):
World and Huberman's called epigenetics. And this is this area
of research that is focusing on specifically children and how
like environmental changes can change the actual genetic makeup of kids.
So yes, it is both nurture and nature. As I
said in the beginning. Another example of this speaking as
a twin, I'm not identical twin, but still identical twins
(19:51):
raised in the exact you know, or have the same
DNA raised in similar environments turn out to be entirely
different people. So just take this as like an optimistic
note that like you are not down like one health
pass health path in this life you know, based on
your parents, but childhood actually probably had a huge impact
on like how you are now.
Speaker 2 (20:10):
At least it's definitely liberating knowing that you can have
so much control on your outcomes in terms of health,
and I think that is like something that like should
motivate you. And like Kate said, just because you have
like ser genetics does not mean you're going to be
predisposed to like experiencing certain things down the road, and
kind of getting into like good indicators of health beyond
body size. I think this also kind of ties back
(20:32):
to longevity because like just because what your current weight
is now or what you currently have in terms of
like blood work, you know, that can potentially impact what
your life will be like when you are like eighty
or ninety. But there are also like other bio markers
that might be more important if you are wanting to
figure out sort of some game plan for your you know,
aging process. And one thing that I think is important
(20:54):
to talk about in terms of like health indicators is
the BMI and why it's fairly flawed. There's been like
a lot of conversation around this, and I think most
people probably do know that the BMI is flawed and
not like a great indicator of health. But in you know,
the fitness and diet circles, this is definitely something that
is still pushed and something that most medical practitioners are
(21:16):
still probably utilizing with all their patients. So a reason
why it is so flawed and something that you should
definitely take with a grain of salt, is that the
BMI does not take muscle muscle mass into account whatsoever.
So you know, someone that does have a lot of
muscle and like minimal body fat could have the same
BMI as someone who may have less muscle or is
oh bees And this is because muscle is more dense,
(21:38):
but it weighs the same as fat. So as you
are working out, you could actually be gaining weight, but
a lot of that weight could be muscle, and so
it's more important to really look at body fat percentage.
But this is something that most uh, you know, medical
doctors that were trained you know in traditional like bless
your medical environment are going to utilize this and like
that's how they're going to determine your like hell out
(21:58):
comes or you know cloud by you as like either
being like overwright healthy or you know, underweight. And the
BMI was actually invented two hundred years ago. It's a
fairly antiquated tool, and one thing that people probably don't
know about is that it was actually based and like
the BMI averages were all based on European white men
and really did not take into account what a person's
body fat you know, can be. And it's like very
(22:20):
dependent and on like sex, race, and ethnicity. So obviously
very very very problematic and flawed. And that's why we
like really need to shift away from the BMI and
utilize other biomarkers to really track and consider, Like one
person's health and weight is not the primary predictor of
our health. It's really easy to assume this, like I said,
because of the diet and fitness industry, there's so many
(22:41):
individual factors that go into play in terms of one's
general health. And you know, your individual behavior as public services,
loving and working conditions like Kate mentioned, is like your
overall environment from you know the point you're a child
to you know, all the way up to your eighties
and nineties, like those are all going to be impacting
your health outcomes down the road. And like social and
economic factors, right like who's going to have access to
(23:03):
like better healthcare and better doctors, you know, better nutrition,
you know, even the soil and water health in your
you know, neighborhoods are going to have a way bigger
impact then, you know, if you have a little bit
more visceral fat or subtaneous fat than someone else. And
so yeah, like a higher weight, you know, typically speaking
is correlated to a higher BMI or poor health comes.
(23:23):
That is just correlated and it's not implying causation whatsoever.
And you know, there can be plenty of health consequences,
especially for like a longevity perspective. If you are underweight,
you know, whether that's sarcopenia and just like really really
low muscle mass and like you know, you are going
to run the risk of potentially breaking a hip and
then that just like sets you up for you know,
(23:44):
an early death, which no one wants. So ultimately, we
just need to like shift our mindset away from weight
and more towards true health. This is something that I've
been better at go forward, just because it's like, you know,
if I wear a size two pant, that means like
really nothing in terms of like what my like lipid
levels are, what my cortisol is, like, what my cholesterol
could be. So I think this is just like something
(24:05):
that we should all keep in mind. And there's like
a plethora of like other indicators that we can utilize
when it comes to, you know, deciding whether we're healthy
or not. So I think like things for seamous relies
to consider is like are you getting like RESTful and
consistent sleep patterns, regular menstrual cycles, healthy and consistent bowel movements,
strong and healthy skin or nails, mental health, strong loving relationships,
(24:29):
lower core to's all you know, resilience to stress, and
even just like overall fitness to like aerobic capacity, mobility,
can you lift a certain amount of weight or like
heart rate variability, beariability as well, and then also levels
of inflammation. And I know when like I was like
super anirexic, Like I thought I was like quote unquote
healthy because I was like skinny and fitting into like
(24:50):
what media dean does, like the attractive like healthy look.
But it's like honestly looking down at at this list,
like I did not have regular mental cycles, my like
bowel movements were in consistent, and I had like very
brittle nails and like very bad skin, and like I
was like isolated myself, so like I did not have
strong gloving relationships and even like my fitness levels, like yeah,
I was swimming back in the day and like was
(25:11):
fairly good at that, but it's like definitely cannot lift
like heavy my like you know, endurance was kind of
becoming ship just because I was unable to recover because
my body did not have enough fuel and like that
obviously all those together, you know, led to like a
very unhealthy and like sick teenager, which was me. So,
you know, just things to think about and a lot
(25:33):
of these you know when you talk about the blue
zones and look at the blue zones and different regions
where you know people do live longer, so many of
them are kind of prioritizing this you know, sleep and
rest and just like moving throughout the day, being gentle
with yourself and like having loving relationships and like you know,
living in a stress free environment. And so that's just
(25:54):
kind of like all to say, like you can track
your health in so many different ways, and it's like
liberating when you kind of consider other things that aren't
correlated or tied to weight. Getting back kind of into
longevity and like what are good biomarkers. This is the
stuff that's been talked about kind of more and more
as I think, like longevity research has kind of boomed
(26:15):
and grown in the past few years. I was actually
listening to the Mind, Body Green podcast today about like
genes and longevity, and they were talking about like how
genetics plays a role in you know, whether you'll be
ninety or one hundred, et cetera. And they found that
genetics accounts for seventy five percent of what gets us
to ninety years old, and then that genetic portion or
(26:35):
percentage basically grows or and increases as we pass ninety.
So getting back into Kates Peace about genetics, Yes, it
has a big part in terms of like whether you'll
kind of get to a certain age later down the road.
But kind of more talking about like biomarkers, like these
are obviously important tools for us to measure and predict
our health at a future state and age, and the
(26:57):
general consensu is around like what particular biomarks cry Art
look out for are kind of like hard to come by,
and there's just, like, like I said, no general consensus,
and it's just because there's like so much overwhelming new
ongoing research occurring in the space. But of course, like
if you are a c muscarly that like wants to
really like take be proactive with their health and long term,
(27:18):
there's so many like routine laboratory blood tests that you
can take, So whether that's like lipid markers, which would
measure your heart disease risk, you know, there's other blood
tests that can track your blood sugger chronic information, which
is like a huge one just because low levels of
information can prevent cognitive decline. High levels can be tied
to chronic diseases that manifest typically later in life. There's
also test and biomarkers tied to organ function. And I'm
(27:42):
not gonna get into the specific seric Like, truthfully, I
am not an expert in this space, and like this
is something in the conversation that you should be having
with your doctor, and like most of us are not
at that point in our life or like we have
to really seriously be considering this, Like I think it's
more important to consider the lifestyle factors of like how
you can best support yourself or you know the future.
But I think that's like all to say, like personalized
(28:04):
health is growing, and so buio markers like are only
going to be useful if you're actually you know, taking
them into counter terms of your own personal health and
not like really looking at the averages and with the
boom of like biohacking Brian Johnson, which I'm sure we
all know about now, and also just like health tech,
like many of us may feel inclined to take things
into our own hands and excess you know, assess our
(28:26):
longevity through like different apps and different like wearables. But
I think it's like really really important to like discuss
these particular things with your doctor and create a world
map or goal with your doctor, and like how you
want to age and like what you can do to
start now, and like building out those unique benchmarks for
you specifically versus just like going on the internet and
just like assuming like oh, like if I have like X,
y Z, then like I must be predisposed for this.
(28:48):
So it's kind of like all overwhelming, I would say,
like the biomarker aspect. And you know, luckily for us,
we don't have to worry about that right now, but
there will come a point where you know, you might
want to take a closer consideration.
Speaker 3 (29:01):
Yeah, And to answer, like, I said this a long
time ago, and I totally forgot to close the loop
on it, but I did get blood work. I did
get like private blood work from Roup of Health, and
it was a comprehensive panel. It was a urine and
saliva sample, so if you don't like blood work, doesn't
need any needles. And it not only gave me like
basic you know, B twelve vitamin D levels, but it
gave me a full hormone profile. And this is something
(29:23):
that I did because you know, I am a freelancer.
I don't have insurance, I don't really have health care.
I also do content and so I was like, Okay,
this is something that I want to know, and I've
like made videos about it whatever. But it was really
interesting to see this huge profile about like what my
hormones are like now, because like when I had my
eating disorder I was seventeen. One of the things the
doctor said to me, she was like, yeah, if you
(29:45):
don't start taking this seriously, like your bone density is
going to be awful. And I think I wanted to
get this blood work at age twenty five to sort
of prove to myself to have data, like you did
you know, you gain weight, you have muscle on your body. Now,
you're eating healthy, you're sleeping, you're managing your stress. You
were able to not be predestined to like the bad
health effects of anorexia. So that just kind of like
(30:06):
proves my point that you really can make changes and
like improve your health. And like Emo is saying about
body size, like I am so much healthier now at
a bigger weight, and like weight is such it's just
crazy how it just is such a problem for not
only women, but I feel like everyone's society has like
body anxiety, like twenty four to seven. But deep down,
like most of us know that, like, okay, size does
(30:27):
not mean health. Yet it's there's so much pressure to
be thin. But rupa health does have good blood work.
I just wanted to add that I totally forgot if
the girlies are looking for some blood not blood work,
I guess, but hormone panel, saliva, and urine. You have
to be cool with those things. But to kind of
round off the episode, like how can I age well?
Like what can I be doing now at a young age?
(30:47):
This is kind of just like Simscurly's Bible. I feel
like you guys already kind of do this, but here's
some points that could be interesting. The first one, diet,
so what you're eating is going to determine a lot
in terms of your risk of developing different diseases eating
a well round diet. I'm going to leave it pretty
vague because if you think about the Blue Zones, and
if you listen to that podcast episode to read the book,
(31:08):
all of the communities are across the globe eating very
different diets. They're eating at very different times in the day,
They're eating very different foods, different portions. But the biggest
thing is that they are eating like in community most
of the time. So maybe this is a sign for
the Sea must gurlies to have less sad like dessert
potatoes alone. Desert potatoes are good, but less meals alone,
(31:29):
and like try to go get dinner with a friend
or have a group dinner or something like that, because
eating in community, I think is very anxiety inducing if
you had any sort of like pass with an eating disorder.
But I think once you're able to like really you know,
work on that, I think it'll improve your life quality
a lot. So that's going to be in for the
gurlies for twenty twenty four. The next category is lifestyle.
(31:51):
So I already mentioned a little bit about how like
poor diet can sort of impact your chances of developing
things like heart disease, stroke and tend two diabetes. But
when your body lacks like different vitamins and nutrients and minerals,
that's going to impact your immunity. It's going to make
you more vulnerable to stress inflammation. So, as we talked
about supplements, not going to tell you like what supplements
(32:12):
to take, but if you do have any gaps in
your diet, like looking into some good, high quality supplements
could be something from a preventive angle that is really
good for you. The next one is sleep. You know,
get your seven to eight to nine hours, get that
sleepy time t going, get the magnesium going. When it
comes to optimizing your lifestyle, sleep is going to impact
your genes because it is this like repairing of tissues.
(32:34):
So kind of think about like whatever you do throughout
the day, whether that's you went to pilates and it
was really hard, or you had some sort of emotional
thing happened in your life. When we go to sleep,
your body is cleaning up this kind of shit that
happens durt the day, I should say. And so if
you don't get adequate sleep, your body's going to be
constantly under this like stressful environment, and so sleep deprivation
(32:56):
is actually associated with decreased DNA repair capabilities and more
breaks in your DNA, and so that's why it can
relate to like your genetics and then kind of create
like disease in the body. And sleep deprivation has a huge,
huge linkage to like very serious diseases like Alzheimer's, like
different neurodegenerative diseases, So something to take very seriously. Sleep
(33:16):
apnea is this huge, huge silent killer as well. So
that's something to like pay attention to. The next category,
which the girlies I feel like are all all in on.
I don't have to say more, but physical activity and movement.
Living a very sedentary lifestyle has a very direct impact
on not only your like metabolic health, but you're just
you know, if you're going to develop certain diseases, like
(33:39):
all chronic diseases are linked to like your lifestyle choices, right,
And so I think it's really difficult to optimal or
like give you guys like a roadmap I suppose on
like optimizing movement, because like I don't know if you
like work a desk job, I don't really know if
you live in a walkable city. But finding movement that
I think will stick in your routine is going to
be the most important. And another point to add up
(34:02):
is that like muscle mass as you age, we've talked
about this a lot, specifically for women's health. If you're
not doing any sort of weight bearing activities, resistance training,
this is something that's going to catch up to as
you get older. A lot of women have hip injuries
late in life, or if you do not have like strong,
healthy bones, and let's say you unfortunately have a fall
(34:22):
a lot of times if you don't have adequate like
muscles and like bone density and such like, that can
lead to really devastating consequences. So though you might be
stuck in this like I don't want to get bulky,
I don't want to lift weights, whatever, it's going to
make your future life better. So just like bite the bullet,
start lifting, do some sort of resistance training a few
times a week, because muscle mass and bone density are
(34:45):
really like critical as you age. And I think another
point too, like about exercise, it doesn't have to be
this super intense thing, like you don't need to go
to a spin class for forty five minutes, but just
going on little ten minute walks, spreading out your exercise
O for the week so it's less intimidating. I think
actually is really smart. Like when I first got into running,
I didn't run that far. I would run let's say
(35:07):
two miles kind of run and walk as a combo,
but I would do it a lot throughout the week,
and then it became a habit and a routine that
I like had in my like system, I suppose, So
I would look into like ways that you can incorporate movement,
like outside of just I'm going to go, like to
a workout class, like maybe I'm gonna just take the
stairs or do something, do some stretching or something like that.
(35:29):
And then the last one, which you've mentioned like in
the intro and such is like stress management and social connection.
Stress can make you very sick. Chronic stress seems to
worsen your risk of developing things like obesit, cardiovascular disease, Alzheimer's,
et cetera. And so this genetic predecisision to have certain
diseases like stress is only something that's gonna make it worse.
(35:50):
So if you do have let's say, like you do
have a risk of developing heart disease in your family,
and then on top of that, you are extremely stressed,
Like that's not going to help your risk factor of
developing that. So stress is something to take into consideration.
Having community, having social connections are really important. But another
thing that I want to emphasize, like the outro I
(36:10):
suppose of the podcast, is that, like, you can still
do everything right and still develop certain diseases and still
develop certain illnesses. We're not in this society where it's like, oh,
like this happened to you because you didn't make a
good choice. I feel like individualism and like neoliberalism really
bleed into the healthcare system where people think like, Okay,
well I didn't work out enough, so that's why I
(36:31):
have this illness. Or I didn't push myself enough at
the gym, so that's why my body looks this way.
Certain things are just gonna happen, like the way that
fat is distributed on your body, the reason that you
get certain diseases, Like there's a luck of the draw
sometimes and it fucking sucks, right, especially if you do
feel like you prioritize your health and then you have
let's say a chronic illness or you do have some
(36:53):
sensitivity to certain foods. It can be so frustrating when
you feel like the advice that you get on the
internet is like making you feel like you're not doing enough.
So take this whole episode with the grain of salt, Like, yes,
you can do a lot to impact your future health outcomes,
but also at the same time, like you can't like
solve certain diseases and prevent certain diseases from happening. So yeah,
(37:15):
take it with a grain of salt.
Speaker 2 (37:17):
Take it with a grain of salt. I also think
like that kind of mindset can definitely lead you down
a path of orthorexia, which no one wants to be in.
Like Kate mentioned the intro, it's so liberating when you
aren't in that state and you kind of love freely.
So yes, take care of yourself, but also like have
fun and like Kate said, there's only so much that
you can control. Yes, it's great that you can control
some stuff, but it is life, and something's just happened
(37:40):
for unexplained reasons and that's just kind of the game.
Speaker 3 (37:44):
That's probably goes girlies, But I hope you all enjoyed it.
I'm also curious as we're doing this episode of like
what our median ages, because whenever I record, I'm always
thinking of, like, who's listening to this? So maybe send
us a cheeky DM or something. How old you are?
Are you in college? Are you out of college? Are
you in your thirties? All things are welcome, but I'm
just kind of kind of curious about that one. But
(38:06):
how was your night doing after this? Dog? You got
anything exciting on the schedule?
Speaker 2 (38:12):
Nothing exciting, And I'm going to finish up some work
and make some hard boiled eggs for breakfast tomorrow. So
not very sexy stuff over here. Uh, definitely just excited
to lay in bed and be horizontal.
Speaker 3 (38:26):
Yes, or it was like vertical standing.
Speaker 2 (38:29):
I don't know why that took me a second, but horizontal, Yes,
that is a position I want to be in.
Speaker 3 (38:33):
Yeah, that is a okay. I'm debating which sleepy girl
mocktail variant I've been making like weird beverages before bed,
you know, magnesium tart, cherry juice, sometimes CBD, sometimes TC.
I also have the other fucked up thing I got
there was another weird like sleepy girl ingredient I have
in my pantry. So I'm gonna go get in the
witch's lab over there and grew up a little a
(38:54):
little cocktail for myself.
Speaker 2 (38:56):
I suppose love that for you. I'm sure plenty of
furlies we'll be doing the same. If you guys like
the pod you know how to? Can you know, leave
a nice review, even though we don't read those anymore.
We don't share it on your share it on your
Instagram story, spread the spread the words, spread the Seamus
Furies Bible. Uh, you know, leave a nice comment on
(39:17):
the meme page. We will always appreciate.
Speaker 3 (39:20):
That, always appreciate it. We love the chat with you girlies.
Send us a cheeky DM. We're always there. Who knows
how fast we will reply, but we're in our DM,
so don't worry about it. But thanks for listening. We
hope you have a blessed, lovely, healthy Tuesday, and we
will talk to you next week.
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(01:52):
are back in New York City. Your favorite pod is back.
We were just talking. I actually fucked up when we
first recorded this, but I was like, damn yeah. The
last time I, you know, logged on here, I was
in Paris, which feels like it was five years ago. Emma,
how is your Monday evening treating you over there?
Speaker 2 (02:08):
My Monday evening is treating me? Well, yeah, it does
feel like we haven't potted in forever. I'm feeling a
little rusty. It was like, how do I turn on
the mic? But hopefully it all comes back to me
just a matter of seconds. I'm great. I was telling
Kate that I just had a dessert potato for the
OGC musprelis. You all know what that is. I don't.
I feel like they kind of fell off, but primarily
(02:29):
just because I have not been in the mood to
wait around for a potato to bake in the oven.
I still do not have a microwave in my apartment,
and I do not plan on getting one at this point.
But I had a gat pssive Japanese sweet potato, and
I was inspired by Roundup, which is a woman own
nut butter brand. They just launched a new flavor for
Valentine's Day, so we got scented. It was like chocolate
(02:51):
raspberry almond butter. And then they also sent us one
of their classic flavors, which is I think like almond cinnamon.
Both are f and delicious. So I had that. I
slathered my slather lot on my potato, did some dark chocolate,
some chis jam, and I would just was really brought
back to like twenty nineteen, when I would come back
home from my internship all day and like, just what
(03:12):
I would eat for dinner was a dessert potato because
I was just like so exhausted by that point in
the day. So was really a nostalgic moment for me.
Speaker 3 (03:19):
Love that for you, Yeah, I love you.
Speaker 2 (03:21):
Know.
Speaker 3 (03:21):
Remembering that certain food combinations exist, I think I mentioned
when I was home in Minnesota. I remember that laughing
how cheese exists, and I did not know that whole
foods carries it. So I have been eating that a lot.
Another food moment I am going to do tomorrow. After yes,
the nut butters are really good, but after hearing you
laugh about them, I'm like, yes, I have to do
something with them. I'm gonna make like a cottage cheese
(03:42):
sourdough toast with the nut butter. Maybe make a cheese
jam too. I don't know. I love getting some new
food moments because I have just been eating the most
random things just with marathon training. I know that I
have to eat, like in a surplus, eat a lot,
and so some of the meals I'm making are just
cottage cheese. Slot you shall say, So I'm gonna make
(04:02):
something more visually appealing tomorrow, which gets into my next
point for the Seamusk Curly is that live in either
Arizona or California, give me your recommendations for health stores.
I will be going to Flagstaff, Arizona at the end
of this month. I don't really know how much time
I'm gonna have to like explore and look at health stores,
but would love any sort of grocery store, coffee shop,
(04:23):
wellness essential establishment if you live in the flag Staff area.
And then my second point is if you live near
the Big sur area in California, if you have any
little health and wellness moments, I should hit up. I
don't know if I'm flying into lax or San Francisco,
so TBD on that, but I love to see you
know what the Seamsk Curly is. I always love the recommendations,
and also too, if you're a Seamsk Eurly that is
(04:44):
visiting New York, you always can DM us and Emma
and I can send you like total list of places
to go. I've just gotten a few of those on
my personal account. I think people visiting for like spring break,
like college visits, or like summer. Maybe I have no
idea why people are visiting New York. But yeah, always
dm us, we will send you all the wellness god
places in New York if you so desire it.
Speaker 2 (05:04):
Oh yes, it is so funn I think that's like
one of my favorite things about visiting different cities in places,
just like exploring the health food scene. I remember when
I was in Chicago, like a few years ago, I
was just like randomly walking around and like upon a
bunch of health stores and it's just like fun to see,
you know, exclusive flavors or different brands that maybe are
only available in that particular region. Getting into my next point,
I do have actually a restaurant recommendation for any Seamustralis
(05:26):
that are either live here or are potentially visiting. Over
the weekend, my boyfriend and I went to this restaurant
called Lingo. It's in Green Point right off of Transmitter Parks.
So it's like a really great date night spot, especially
I would say for you know, the spring and summertime
when it gets a little bit warmer out, you can
have dinner and then go over to the park and
like look at the skyline. But it's Japanese American food
(05:46):
and just like service ambiance, music, drinks were all so incredible.
Food was delicious. I got a beef pot pie with
bone marrow and had like the literal bones sticking out
in my pot pie, which felt very seamusc relies, really
good milk bread, great califilber dish. So if you're looking
for a new restaurant, definitely check it out. I'm not
very good at, you know, venturing out and trying new places,
(06:08):
just because dining out isn't really something that interests me
all that much. I just like have other things that
I like to do with my life or that I
find fulfilling for entertainment. But that was like one of
the better meals that I've had in a while, and
I was like, oh, I kind of understand why people
dine out like fairly frequently.
Speaker 3 (06:24):
Yeah, no, you forget that there's like sauces and different
ways to prepare vegetables and different styles of eating. Because
I had a little bit of like a restaurant vendor
this weekend, I went from low to high. I went
from Raisin Canes to two really good restaurants in Brooklyn.
I went to Ursula for brunch and then I went
to Bernie Or Yeah, did I go to Bernie's and
I went to Bonni's. There's two different places in the
very similar location in Brooklyn. I went to Bonnie's, which
(06:46):
is a Chinese American restaurant. Maybe American, maybe not, but
like Chinese fusion and really good food. And that gets
to one of my points, which like life gets so
much better when you are not orthorexic. And I mean
this with love and I mean this with light. But
I think a lot of Sea Musk girlies are probably
in that camp. And I know that I was for
a very long time of feeling like I had to
get let's say, like ten random foods that I put
(07:09):
in my head that I had to eat every single day.
I had to eat at certain times in the day.
I had to be perfect with my steps and this
and that, and you don't leave any space for you
to live your life. Like I do not remember the
days when I was eating the perfect way and when
I got all of my like different you know, health
and wellness foods in my body. I only am gonna
remember like these moments that were kind of the uncertain things,
(07:31):
or like the fun memories, or like the new restaurants
you try, like Emma said, just because I've noticed I
think I've had the kind of oh shit, this is
like a real stress impacts on the body, you know,
how you hear people say like if you're stressed out,
it's gonna like really like mess up your body, and
like your your fitness, your athletic performance is gonna decline,
like your sleep is gonna gonna decline, like your acne
(07:53):
on your face is gonna like pop up. I've really
noticed that once I've started to manage my stress, like
after my dad has passed, I I've felt so much
better running wise, which I've like posted a lot on
social media, but just everything is like starting to feel
better for me, which I'm like super excited about. But
I just really realized that, like, holy shit, stress is
something that can like sweep out everything else, even if
(08:14):
you're doing everything right, like I was saying, like you're
eating all the right things, you're going to bed. If
you're stressed out, you're just letting that linger like it's
going to catch up to you. So take care of
your stress. You know, life gets better after orthorexia, as
I said, And I just think life is too short
to like live in those really rigid rules that we
create for ourselves.
Speaker 2 (08:34):
I completely agree. Well said, and that doesn't really get
into today's topic, but it kind of does. It's all
about living long longevity. We've gotten a lot of questions
about this just from grandom people, so we decided to
do another long format episode, and I think this is
an important topic to talk about. Of course, we're all
like probably gen z younger and don't really want to
think about longevity or you know, just like getting older
(08:57):
just because that does kind of involve like death and
just like thinking about ourselves like you know, when we
are eighty. But I do think that you should kind
of celebrate getting older. Like for me, like I'm looking
forward to aging. It's something that doesn't really scare me,
and I'm definitely looking forward to embracing it and getting
into Kate's point about like stress, Like I think if
you do stress over you know, aging and longevity and
(09:19):
like trying to like optimize yourself for you know, your
later years in life, that can definitely manifest in different ways.
So hopefully this kind of clarifies some things with like
how genetics play a role in longevity, you know, what
lifestyle factors you can do to help improve your longevity,
especially if you do have like a family history of
like people maybe dining like earlier in life then later
and kind of getting into like the BMI and like
(09:40):
other you know, indicators of health beyond beyond size and genetics.
Speaker 3 (09:44):
Yeah, it'll be a good topic for the girlies. I
feel like a lot in this episode will well, hopefully
if you take it the right way, it'll be like
refreshing that you have a lot of control and autonomy
over like what happens to you, Like you're not predetermined
to be in a certain health outcome, even if your
parents or grandparents have had something. So I think this
is an optimistic episode. I hope it is, but I
(10:04):
will call em back and then we will get into
this week's pot.
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Speaker 3 (14:07):
Now back to the show. Okay, cemus herely is, let's
talk about longevity. Now, we've done a few podcasts that
kind of touch on longevity. Like we did an episode
about the blue zones that you could listen to. We
did a few on mobility, and just like you know,
we talk about all this stuff all the time, how
important sleep is, how important diet is. But this episode
is kind of about like what can you control as
a young person because I think, as I've like talked
(14:29):
to older people in my life or you know, seeing
my parents' age, you hit a point when you're older
in life, and I think you kind of get this
oh shit where you're like, oh shit, I have this
health problem or this ailment, like what do I do now?
And so when you take care of your health as
a young person, you're obviously putting yourself in a better
position as you go through life. And as I said
in intro, I hope this is like an optimistic episode
(14:50):
that like your choices like matter a lot. Random things
can definitely come up, random illnesses, diseases, and stuff that
are not related to you because we live in society,
et cetera. But I would take this episode of like,
oh shit, I can like do a lot. I feel
empowered to take care of my health. So when it
comes to genetics, which would be like a base of
this episode, there's this kind of question of like how
(15:11):
much is predetermined? And I feel like most of us
know this from like the nurture versus nature debate, Like
how much is it determined on like your parents' genes
that are going to impact your future health is it
how you're raised. And the answer is that it's both.
But when it comes to like genes, like what you
can control and not control in terms of your health outcomes,
genes account for about ten percent of human disease, but
(15:33):
the vast majority, the other ninety percent of our risk
of disease is determined by environment. So these are different
lifestyle factors that I'll get into more, but things like nutrition,
stress levels, sleep habits, and physical activity, those are going
to be what determines like if you get certain diseases,
if certain health things happen to you. But before the
nineteen nineties, it was largely spread that this idea that
(15:55):
aging is something that is inescapable, not aging, but having
like age related disease, as I should say that those
things are very inescapable, and that genetics are kind of
like this determined faith that you have fate that you
have in the future. But now like very few scientists
would say that there's like a single gene that is
entirely responsible for anything, whether that's cancer, heart disease. They're
not saying it's like some gene that you were born with,
(16:17):
of like why you're predetermined to have a certain outcomes
happened to you Because each gene that we have doesn't
just like signal one thing. The body's a complex system,
like we have this one doctor was saying that, like
we don't just have one switch or even half a
dozen switches in our body. There might be like hundreds
or thousands that all kind of interact with one another.
And so another kind of like example of this is
(16:40):
that when you look at us now, like the average
age that people live to is much older than it
was like hundreds of years ago, which is like proof
that you know, modern medicine and different advancements and health
and wellness have improved our lifespan. So environmental factors interventions
in like our own health and technology and modern medicine
getting better, they have a very strong impact on how
(17:01):
long we live and how well we live. So it's
it's good right, Like as disease prevention and like research
gets better, it's only helping people learn more about their
health at an earlier age. But there are certain things
that yes, are predetermined, so obviously like your height, your features,
certain things about you physically are going to be based
on your parents, but more that you should really think about.
(17:23):
And I feel like this is this makes sense when
you think about society, but it's really critical what happens
during childhood and when we're you know, let's say you
were to raise a child, there is so much focus
on what happens to that child. Like I feel like
the group that gets the most attention in terms of
like health and well being is like pregnant women. I
know there's a lot of people, like a lot of
(17:44):
times doctors don't actually like give good quality care to
pregnant women, but pregnant women get a lot of policing
of their body. Don't drink alcohol, don't do this, you
have a fetus inside of you, YadA YadA YadA, right,
which is good. But I'm saying that what happens during childhood,
like getting the baby out of the body and all
of that stuff, and then the early childhood development is
really important in terms of determining your future life, like
(18:07):
how long you're gonna live, what diseases you'll develop, how
your brain develops, how you physically develop. And so that's
why the childhood is such a big emphasis. We have
all of the like weekly you know, checkups that you
go to as a kid. I just remember like as
a child, I feel like I always had like a doctor,
a dentist like something that I had to go do
all the vaccinations that you have to do. For school,
there's different like baseline exams. I know, like my high
(18:28):
school got we had so much standardized testing that started
in like not even just high school, it was like
middle school and like elementary school that you had to do.
And it's because this idea that we have now in
modern medicine and health is that like what happens in
childhood is going to impact like your future life. Now,
there's certain things that are very genetic that like disease
can spread and you know, if your parents had this,
(18:49):
you're more likely to have heart disease, cancers, genetic in
some cases, but good lifestyle habits can really help with
some of these diseases. Like it used to be the
idea that like if you're parent had cancer, it's kind
of a death sentence that you will also have cancer.
And they say that good lifestyle habits can help lower
cancer risk for people with and without this genetic predist
(19:10):
to predisposition to having certain types of cancer, So like
four out of every ten types of cancer could be
prevented by different lifestyle choices, which I think is very optimistic.
Like we used to live in a society where it
was like if your parents have something, you're gonna have something.
You are fucked. But that is not the case. And
there's this new area of research that you might have
heard about on like the Mark Himen Podcasts of the
(19:30):
World and Huberman's called epigenetics. And this is this area
of research that is focusing on specifically children and how
like environmental changes can change the actual genetic makeup of kids.
So yes, it is both nurture and nature. As I
said in the beginning. Another example of this speaking as
a twin, I'm not identical twin, but still identical twins
(19:51):
raised in the exact you know, or have the same
DNA raised in similar environments turn out to be entirely
different people. So just take this as like an optimistic
note that like you are not down like one health
pass health path in this life you know, based on
your parents, but childhood actually probably had a huge impact
on like how you are now.
Speaker 2 (20:10):
At least it's definitely liberating knowing that you can have
so much control on your outcomes in terms of health,
and I think that is like something that like should
motivate you. And like Kate said, just because you have
like ser genetics does not mean you're going to be
predisposed to like experiencing certain things down the road, and
kind of getting into like good indicators of health beyond
body size. I think this also kind of ties back
(20:32):
to longevity because like just because what your current weight
is now or what you currently have in terms of
like blood work, you know, that can potentially impact what
your life will be like when you are like eighty
or ninety. But there are also like other bio markers
that might be more important if you are wanting to
figure out sort of some game plan for your you know,
aging process. And one thing that I think is important
(20:54):
to talk about in terms of like health indicators is
the BMI and why it's fairly flawed. There's been like
a lot of conversation around this, and I think most
people probably do know that the BMI is flawed and
not like a great indicator of health. But in you know,
the fitness and diet circles, this is definitely something that
is still pushed and something that most medical practitioners are
(21:16):
still probably utilizing with all their patients. So a reason
why it is so flawed and something that you should
definitely take with a grain of salt, is that the
BMI does not take muscle muscle mass into account whatsoever.
So you know, someone that does have a lot of
muscle and like minimal body fat could have the same
BMI as someone who may have less muscle or is
oh bees And this is because muscle is more dense,
(21:38):
but it weighs the same as fat. So as you
are working out, you could actually be gaining weight, but
a lot of that weight could be muscle, and so
it's more important to really look at body fat percentage.
But this is something that most uh, you know, medical
doctors that were trained you know in traditional like bless
your medical environment are going to utilize this and like
that's how they're going to determine your like hell out
(21:58):
comes or you know cloud by you as like either
being like overwright healthy or you know, underweight. And the
BMI was actually invented two hundred years ago. It's a
fairly antiquated tool, and one thing that people probably don't
know about is that it was actually based and like
the BMI averages were all based on European white men
and really did not take into account what a person's
body fat you know, can be. And it's like very
(22:20):
dependent and on like sex, race, and ethnicity. So obviously
very very very problematic and flawed. And that's why we
like really need to shift away from the BMI and
utilize other biomarkers to really track and consider, Like one
person's health and weight is not the primary predictor of
our health. It's really easy to assume this, like I said,
because of the diet and fitness industry, there's so many
(22:41):
individual factors that go into play in terms of one's
general health. And you know, your individual behavior as public services,
loving and working conditions like Kate mentioned, is like your
overall environment from you know the point you're a child
to you know, all the way up to your eighties
and nineties, like those are all going to be impacting
your health outcomes down the road. And like social and
economic factors, right like who's going to have access to
(23:03):
like better healthcare and better doctors, you know, better nutrition,
you know, even the soil and water health in your
you know, neighborhoods are going to have a way bigger
impact then, you know, if you have a little bit
more visceral fat or subtaneous fat than someone else. And
so yeah, like a higher weight, you know, typically speaking
is correlated to a higher BMI or poor health comes.
(23:23):
That is just correlated and it's not implying causation whatsoever.
And you know, there can be plenty of health consequences,
especially for like a longevity perspective. If you are underweight,
you know, whether that's sarcopenia and just like really really
low muscle mass and like you know, you are going
to run the risk of potentially breaking a hip and
then that just like sets you up for you know,
(23:44):
an early death, which no one wants. So ultimately, we
just need to like shift our mindset away from weight
and more towards true health. This is something that I've
been better at go forward, just because it's like, you know,
if I wear a size two pant, that means like
really nothing in terms of like what my like lipid
levels are, what my cortisol is, like, what my cholesterol
could be. So I think this is just like something
(24:05):
that we should all keep in mind. And there's like
a plethora of like other indicators that we can utilize
when it comes to, you know, deciding whether we're healthy
or not. So I think like things for seamous relies
to consider is like are you getting like RESTful and
consistent sleep patterns, regular menstrual cycles, healthy and consistent bowel movements,
strong and healthy skin or nails, mental health, strong loving relationships,
(24:29):
lower core to's all you know, resilience to stress, and
even just like overall fitness to like aerobic capacity, mobility,
can you lift a certain amount of weight or like
heart rate variability, beariability as well, and then also levels
of inflammation. And I know when like I was like
super anirexic, Like I thought I was like quote unquote
healthy because I was like skinny and fitting into like
(24:50):
what media dean does, like the attractive like healthy look.
But it's like honestly looking down at at this list,
like I did not have regular mental cycles, my like
bowel movements were in consistent, and I had like very
brittle nails and like very bad skin, and like I
was like isolated myself, so like I did not have
strong gloving relationships and even like my fitness levels, like yeah,
I was swimming back in the day and like was
(25:11):
fairly good at that, but it's like definitely cannot lift
like heavy my like you know, endurance was kind of
becoming ship just because I was unable to recover because
my body did not have enough fuel and like that
obviously all those together, you know, led to like a
very unhealthy and like sick teenager, which was me. So,
you know, just things to think about and a lot
(25:33):
of these you know when you talk about the blue
zones and look at the blue zones and different regions
where you know people do live longer, so many of
them are kind of prioritizing this you know, sleep and
rest and just like moving throughout the day, being gentle
with yourself and like having loving relationships and like you know,
living in a stress free environment. And so that's just
(25:54):
kind of like all to say, like you can track
your health in so many different ways, and it's like
liberating when you kind of consider other things that aren't
correlated or tied to weight. Getting back kind of into
longevity and like what are good biomarkers. This is the
stuff that's been talked about kind of more and more
as I think, like longevity research has kind of boomed
(26:15):
and grown in the past few years. I was actually
listening to the Mind, Body Green podcast today about like
genes and longevity, and they were talking about like how
genetics plays a role in you know, whether you'll be
ninety or one hundred, et cetera. And they found that
genetics accounts for seventy five percent of what gets us
to ninety years old, and then that genetic portion or
(26:35):
percentage basically grows or and increases as we pass ninety.
So getting back into Kates Peace about genetics, Yes, it
has a big part in terms of like whether you'll
kind of get to a certain age later down the road.
But kind of more talking about like biomarkers, like these
are obviously important tools for us to measure and predict
our health at a future state and age, and the
(26:57):
general consensu is around like what particular biomarks cry Art
look out for are kind of like hard to come by,
and there's just, like, like I said, no general consensus,
and it's just because there's like so much overwhelming new
ongoing research occurring in the space. But of course, like
if you are a c muscarly that like wants to
really like take be proactive with their health and long term,
(27:18):
there's so many like routine laboratory blood tests that you
can take, So whether that's like lipid markers, which would
measure your heart disease risk, you know, there's other blood
tests that can track your blood sugger chronic information, which
is like a huge one just because low levels of
information can prevent cognitive decline. High levels can be tied
to chronic diseases that manifest typically later in life. There's
also test and biomarkers tied to organ function. And I'm
(27:42):
not gonna get into the specific seric Like, truthfully, I
am not an expert in this space, and like this
is something in the conversation that you should be having
with your doctor, and like most of us are not
at that point in our life or like we have
to really seriously be considering this, Like I think it's
more important to consider the lifestyle factors of like how
you can best support yourself or you know the future.
But I think that's like all to say, like personalized
(28:04):
health is growing, and so buio markers like are only
going to be useful if you're actually you know, taking
them into counter terms of your own personal health and
not like really looking at the averages and with the
boom of like biohacking Brian Johnson, which I'm sure we
all know about now, and also just like health tech,
like many of us may feel inclined to take things
into our own hands and excess you know, assess our
(28:26):
longevity through like different apps and different like wearables. But
I think it's like really really important to like discuss
these particular things with your doctor and create a world
map or goal with your doctor, and like how you
want to age and like what you can do to
start now, and like building out those unique benchmarks for
you specifically versus just like going on the internet and
just like assuming like oh, like if I have like X,
y Z, then like I must be predisposed for this.
(28:48):
So it's kind of like all overwhelming, I would say,
like the biomarker aspect. And you know, luckily for us,
we don't have to worry about that right now, but
there will come a point where you know, you might
want to take a closer consideration.
Speaker 3 (29:01):
Yeah, And to answer, like, I said this a long
time ago, and I totally forgot to close the loop
on it, but I did get blood work. I did
get like private blood work from Roup of Health, and
it was a comprehensive panel. It was a urine and
saliva sample, so if you don't like blood work, doesn't
need any needles. And it not only gave me like
basic you know, B twelve vitamin D levels, but it
gave me a full hormone profile. And this is something
(29:23):
that I did because you know, I am a freelancer.
I don't have insurance, I don't really have health care.
I also do content and so I was like, Okay,
this is something that I want to know, and I've
like made videos about it whatever. But it was really
interesting to see this huge profile about like what my
hormones are like now, because like when I had my
eating disorder I was seventeen. One of the things the
doctor said to me, she was like, yeah, if you
(29:45):
don't start taking this seriously, like your bone density is
going to be awful. And I think I wanted to
get this blood work at age twenty five to sort
of prove to myself to have data, like you did
you know, you gain weight, you have muscle on your body. Now,
you're eating healthy, you're sleeping, you're managing your stress. You
were able to not be predestined to like the bad
health effects of anorexia. So that just kind of like
(30:06):
proves my point that you really can make changes and
like improve your health. And like Emo is saying about
body size, like I am so much healthier now at
a bigger weight, and like weight is such it's just
crazy how it just is such a problem for not
only women, but I feel like everyone's society has like
body anxiety, like twenty four to seven. But deep down,
like most of us know that, like, okay, size does
(30:27):
not mean health. Yet it's there's so much pressure to
be thin. But rupa health does have good blood work.
I just wanted to add that I totally forgot if
the girlies are looking for some blood not blood work,
I guess, but hormone panel, saliva, and urine. You have
to be cool with those things. But to kind of
round off the episode, like how can I age well?
Like what can I be doing now at a young age?
(30:47):
This is kind of just like Simscurly's Bible. I feel
like you guys already kind of do this, but here's
some points that could be interesting. The first one, diet,
so what you're eating is going to determine a lot
in terms of your risk of developing different diseases eating
a well round diet. I'm going to leave it pretty
vague because if you think about the Blue Zones, and
if you listen to that podcast episode to read the book,
(31:08):
all of the communities are across the globe eating very
different diets. They're eating at very different times in the day,
They're eating very different foods, different portions. But the biggest
thing is that they are eating like in community most
of the time. So maybe this is a sign for
the Sea must gurlies to have less sad like dessert
potatoes alone. Desert potatoes are good, but less meals alone,
(31:29):
and like try to go get dinner with a friend
or have a group dinner or something like that, because
eating in community, I think is very anxiety inducing if
you had any sort of like pass with an eating disorder.
But I think once you're able to like really you know,
work on that, I think it'll improve your life quality
a lot. So that's going to be in for the
gurlies for twenty twenty four. The next category is lifestyle.
(31:51):
So I already mentioned a little bit about how like
poor diet can sort of impact your chances of developing
things like heart disease, stroke and tend two diabetes. But
when your body lacks like different vitamins and nutrients and minerals,
that's going to impact your immunity. It's going to make
you more vulnerable to stress inflammation. So, as we talked
about supplements, not going to tell you like what supplements
(32:12):
to take, but if you do have any gaps in
your diet, like looking into some good, high quality supplements
could be something from a preventive angle that is really
good for you. The next one is sleep. You know,
get your seven to eight to nine hours, get that
sleepy time t going, get the magnesium going. When it
comes to optimizing your lifestyle, sleep is going to impact
your genes because it is this like repairing of tissues.
(32:34):
So kind of think about like whatever you do throughout
the day, whether that's you went to pilates and it
was really hard, or you had some sort of emotional
thing happened in your life. When we go to sleep,
your body is cleaning up this kind of shit that
happens durt the day, I should say. And so if
you don't get adequate sleep, your body's going to be
constantly under this like stressful environment, and so sleep deprivation
(32:56):
is actually associated with decreased DNA repair capabilities and more
breaks in your DNA, and so that's why it can
relate to like your genetics and then kind of create
like disease in the body. And sleep deprivation has a huge,
huge linkage to like very serious diseases like Alzheimer's, like
different neurodegenerative diseases, So something to take very seriously. Sleep
(33:16):
apnea is this huge, huge silent killer as well. So
that's something to like pay attention to. The next category,
which the girlies I feel like are all all in on.
I don't have to say more, but physical activity and movement.
Living a very sedentary lifestyle has a very direct impact
on not only your like metabolic health, but you're just
you know, if you're going to develop certain diseases, like
(33:39):
all chronic diseases are linked to like your lifestyle choices, right,
And so I think it's really difficult to optimal or
like give you guys like a roadmap I suppose on
like optimizing movement, because like I don't know if you
like work a desk job, I don't really know if
you live in a walkable city. But finding movement that
I think will stick in your routine is going to
be the most important. And another point to add up
(34:02):
is that like muscle mass as you age, we've talked
about this a lot, specifically for women's health. If you're
not doing any sort of weight bearing activities, resistance training,
this is something that's going to catch up to as
you get older. A lot of women have hip injuries
late in life, or if you do not have like strong,
healthy bones, and let's say you unfortunately have a fall
(34:22):
a lot of times if you don't have adequate like
muscles and like bone density and such like, that can
lead to really devastating consequences. So though you might be
stuck in this like I don't want to get bulky,
I don't want to lift weights, whatever, it's going to
make your future life better. So just like bite the bullet,
start lifting, do some sort of resistance training a few
times a week, because muscle mass and bone density are
(34:45):
really like critical as you age. And I think another
point too, like about exercise, it doesn't have to be
this super intense thing, like you don't need to go
to a spin class for forty five minutes, but just
going on little ten minute walks, spreading out your exercise
O for the week so it's less intimidating. I think
actually is really smart. Like when I first got into running,
I didn't run that far. I would run let's say
(35:07):
two miles kind of run and walk as a combo,
but I would do it a lot throughout the week,
and then it became a habit and a routine that
I like had in my like system, I suppose, So
I would look into like ways that you can incorporate movement,
like outside of just I'm going to go, like to
a workout class, like maybe I'm gonna just take the
stairs or do something, do some stretching or something like that.
(35:29):
And then the last one, which you've mentioned like in
the intro and such is like stress management and social connection.
Stress can make you very sick. Chronic stress seems to
worsen your risk of developing things like obesit, cardiovascular disease, Alzheimer's,
et cetera. And so this genetic predecisision to have certain
diseases like stress is only something that's gonna make it worse.
(35:50):
So if you do have let's say, like you do
have a risk of developing heart disease in your family,
and then on top of that, you are extremely stressed,
Like that's not going to help your risk factor of
developing that. So stress is something to take into consideration.
Having community, having social connections are really important. But another
thing that I want to emphasize, like the outro I
(36:10):
suppose of the podcast, is that, like, you can still
do everything right and still develop certain diseases and still
develop certain illnesses. We're not in this society where it's like, oh,
like this happened to you because you didn't make a
good choice. I feel like individualism and like neoliberalism really
bleed into the healthcare system where people think like, Okay,
well I didn't work out enough, so that's why I
(36:31):
have this illness. Or I didn't push myself enough at
the gym, so that's why my body looks this way.
Certain things are just gonna happen, like the way that
fat is distributed on your body, the reason that you
get certain diseases, Like there's a luck of the draw
sometimes and it fucking sucks, right, especially if you do
feel like you prioritize your health and then you have
let's say a chronic illness or you do have some
(36:53):
sensitivity to certain foods. It can be so frustrating when
you feel like the advice that you get on the
internet is like making you feel like you're not doing enough.
So take this whole episode with the grain of salt, Like, yes,
you can do a lot to impact your future health outcomes,
but also at the same time, like you can't like
solve certain diseases and prevent certain diseases from happening. So yeah,
(37:15):
take it with a grain of salt.
Speaker 2 (37:17):
Take it with a grain of salt. I also think
like that kind of mindset can definitely lead you down
a path of orthorexia, which no one wants to be in.
Like Kate mentioned the intro, it's so liberating when you
aren't in that state and you kind of love freely.
So yes, take care of yourself, but also like have
fun and like Kate said, there's only so much that
you can control. Yes, it's great that you can control
some stuff, but it is life, and something's just happened
(37:40):
for unexplained reasons and that's just kind of the game.
Speaker 3 (37:44):
That's probably goes girlies, But I hope you all enjoyed it.
I'm also curious as we're doing this episode of like
what our median ages, because whenever I record, I'm always
thinking of, like, who's listening to this? So maybe send
us a cheeky DM or something. How old you are?
Are you in college? Are you out of college? Are
you in your thirties? All things are welcome, but I'm
just kind of kind of curious about that one. But
(38:06):
how was your night doing after this? Dog? You got
anything exciting on the schedule?
Speaker 2 (38:12):
Nothing exciting, And I'm going to finish up some work
and make some hard boiled eggs for breakfast tomorrow. So
not very sexy stuff over here. Uh, definitely just excited
to lay in bed and be horizontal.
Speaker 3 (38:26):
Yes, or it was like vertical standing.
Speaker 2 (38:29):
I don't know why that took me a second, but horizontal, Yes,
that is a position I want to be in.
Speaker 3 (38:33):
Yeah, that is a okay. I'm debating which sleepy girl
mocktail variant I've been making like weird beverages before bed,
you know, magnesium tart, cherry juice, sometimes CBD, sometimes TC.
I also have the other fucked up thing I got
there was another weird like sleepy girl ingredient I have
in my pantry. So I'm gonna go get in the
witch's lab over there and grew up a little a
(38:54):
little cocktail for myself.
Speaker 2 (38:56):
I suppose love that for you. I'm sure plenty of
furlies we'll be doing the same. If you guys like
the pod you know how to? Can you know, leave
a nice review, even though we don't read those anymore.
We don't share it on your share it on your
Instagram story, spread the spread the words, spread the Seamus
Furies Bible. Uh, you know, leave a nice comment on
(39:17):
the meme page. We will always appreciate.
Speaker 3 (39:20):
That, always appreciate it. We love the chat with you girlies.
Send us a cheeky DM. We're always there. Who knows
how fast we will reply, but we're in our DM,
so don't worry about it. But thanks for listening. We
hope you have a blessed, lovely, healthy Tuesday, and we
will talk to you next week.
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