September 16, 2025 • 31 mins
Ever feel overwhelmed by conflicting health advice? One expert tells you to track your sleep while another warns that tracking causes anxiety. Someone swears by protein supplements while others caution about hidden metals in those same products. With so many voices claiming to know the "right" way to be healthy, where do you even begin?
Dr. Eva, an orthopedic surgeon turned personal trainer and sports nutritionist, cuts through the noise with revolutionary insights about fitness after 40. The game-changing revelation? Your body can't tell the difference between work stress and workout stress. That high-intensity exercise class you're forcing yourself to attend might actually be working against your goals if you're already maxed out on stress from career demands and family responsibilities.
The conversation upends conventional wisdom about exercise intensity, revealing why "comfortable cardio" in Zone 2 (where you can still hold a conversation) may be far more effective for fat burning than the punishing HIIT workouts many of us have been programmed to believe are necessary. Through her own body composition testing, Dr. Eva demonstrates how high-intensity exercise during periods of high life stress actually increased her body fat percentage while reducing muscle mass—the exact opposite of what she was working toward.
Beyond exercise, we explore the truth about protein sources (hint: whole foods trump supplements), the importance of including adequate carbohydrates and healthy fats (especially critical for hormone production after 40), and practical strategies for prioritizing nutrition in impossibly busy schedules. The simple act of planning and prioritizing your own nourishment isn't selfish—it's necessary.
For those seeking the fountain of youth, Dr. Eva's prescription is clear: lift heavy weights three days a week to increase muscle mass and boost metabolism, combine with Zone 2 cardio for heart health and fat burning, and eat balanced meals featuring whole foods. This approach works with your changing body rather than fighting against it, creating sustainable results that actually improve with age.
Ready to transform your relationship with fitness and nutrition? This conversation might just be the permission slip you've been waiting for to work smarter, not harder, on your health journey.
Drive, Ambition, Doing, Leading, Creating... all good until we forget about our own self-care. This Village of All-Stars pays it forward with transparency about misses and celebration in winning. We cover many topics and keep it 100. We are Proven Not Perfect™️
https://www.provennotperfect.com
Follow me on Instagram at: shontrapowell_provennotperfect
Follow me on Facebook at: Proven Not Perfect™️
Watch and listen on YouTube: Proven Not Perfect™️
Join the community for ideas and events at www.provennotperfect.com.
I'd love to hear what you think!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hi Dr Eva, Hi there, how are you?
Oh, I'm doing so good.
I'm doing better now becauseyou and I are going to have a
power moment right here, becauseI have some stuff on my mind
and I was thinking about who isa great person for me to talk,
to have a conversation like wedo, to just unpack a couple of
(00:23):
things.
So here it is.
I'm just going to put thisthesis out there.
So we are living in this timewhere so much is happening, it's
so dynamic, and many of us havehad minor and major health
scares, right, just becausethat's what's happening in this
dynamic thing called life rightnow, and we all then say, okay,
(00:48):
we're on the health journey,we're on the health kick.
Well, where does one start?
Question mark, because you readone report and it says you need
to track your sleep.
You read another report.
It says don't track your sleepbecause that stresses you out.
You read another report thatsays you need to add protein and
a lot of protein, and you needto supplement with a lot of
(01:10):
supplements throughout the day.
You read another report thatsays all those supplements have
metals and steel and all sortsof things that are not good for
our bodies, naturally.
Then you read something elsethat says, no, you need
stretching, you should only bedoing the stretching.
Something else says you shouldbe doing the weight training.
Girl, I'm confused the peoplehave to be confused because I'm
(01:31):
confused, because I believe thatI'm not necessarily you know,
I'm not, I'm not that cluelessto not really know all this
stuff is.
You know you can't take it allgrain of salt.
So that's what's happening onyour door.
Today we're going to have aconversation about all things
health, all things health trendsand the real real.
The real real on how we shouldbe thinking about this.
(01:53):
So, dr, Yuma, tell me why youare the source that I believe is
the right person to talk to.
Speaker 2 (02:00):
Yes.
Well, yes, there's a lot tosift through right and people
want a recipe.
Yes, well, yes, there's a lotto sift through right and people
want a recipe.
Yes, and they want a recipefrom someone who they can trust.
Yes, so let me tell you why youcan trust me, okay.
So I'm in my mid-40s, I'm 44.
And my background is inorthopedic surgery.
(02:24):
I'm an orthopedic surgeon, so Ialready am obsessed with kind
of getting people better.
Yes, but in like a functionalmovement way, you know, not like
you know, I'm taking out yourgallbladder way, but I want to
fix your legs so you can becomeactive again.
So that's kind of my foundationis taking care of people.
So that's kind of my foundationis taking care of people.
(03:00):
But over the last decade I'vesort of made that look a little
bit differently, because Imyself am obsessed with my own
wellness and fitness and it inthat I've become a personal
trainer, I've become a certifiedsports nutritionist, I've owned
a gym now Kettlebox Fitness inSterling Virginia and so I'm
just trying to take a moreholistic approach rather than
like a body part approach, likeI used to do, to helping people.
(03:23):
And I really feel like I'vefound, like I'm in a sweet spot,
because I understand whatmiddle-aged people are going
through and it's a differenttype of approach you have to
have from when you're in your20s and early 30s, because our
bodies are changing, our life islifing, we have all this stress
and cortisol.
We need to simplify things.
We have aging parents, children, and so it's like what is the
(03:45):
least amount that you can do toget the most bang, and that's
what I feel like I've kind offigured out.
Speaker 1 (03:51):
So I know that you're the right person to talk to,
and I know that your journey isone that is not only inspiring
but it's holding folksaccountable, and this
conversation right here we justgot to this is going to be the
magic of it all.
So tell me what your thoughtsare about all the messaging that
(04:13):
we're getting, and you saidsomething very interesting, and
that is cortisol levels.
Speaker 2 (04:20):
Yeah.
Speaker 1 (04:21):
One of the things that I've recently learned is
your body knows stress period.
Your body doesn't discernstress from the office, stress
from tug of war, stress fromstaying up all night excuse me,
last night with a dog.
Your body does not know thedifference.
It's stress, the difference,it's stress.
(04:48):
And so when Chantreau has beenin her seasons of religious like
got to get up five in themorning, go do the thing, the
hard thing the HIIT class, theworkout on top of I didn't sleep
the night before.
On top of I'm working at maxcapacity level, you know,
serving leadership, um, in mycorporate assignment or my
business assignment or myextracurriculars, whatever it is
, but I don't need no stress.
(05:08):
Girl, when I started learningthat part, it helped me to
understand how, by choosing tonot go work out that morning was
probably the best decision Icould have made, which is
counterintuitive to what I'veever been taught, which is
counterintuitive to what I'veever been taught.
Please tell me that this is athing.
Speaker 2 (05:26):
It is.
It's a real thing and even withour current gym, I'm trying to
educate people, people who arehighly motivated like you to
work out, like they don't.
They want to sweat, but we haveto like change that.
That sweat is not the mark, isnot the marker, right?
(05:46):
Having a heart rate in the zonefive is not the goal anymore,
especially as we age.
So let's break it down, right.
So we're talking about, liketheir big boxes.
There's cardio, the cardio box,and then there's the diet
nutrition box, right, and thenthere is like the, the what's
the best type of workout box?
And then there are supplements.
You know, that's like kind oflike I love do it that way.
(06:08):
So the, the, the cortisol, thecortisol goes under, I think,
the cardio box for us, and thenall the other things like sleep
and rest and work stress.
So when it comes to the workout, especially in our age group,
we came up when it was like hit,was like in on trend.
(06:29):
Research shows that you losemore body fat with hit workouts.
Right, that's what it was adecade ago.
But now we know that as we getolder, like you said, the body
can't differentiate from fromthe stress, from a good workout,
because you feel good after it,right, your heart rate is high,
but really all of that cortisolis actually not helping us burn
(06:51):
body fat.
So the way that I am teachingpeople now is that you have to
think about what the body use tofuel your workouts.
Those are your macros, yourcarbs and your fats, and then we
never want to hit protein.
So when we're doing thesereally short bursts of high
intensity exercises for a shortamount of time, we're using
(07:13):
carbs.
Right, that's stored in ourmuscle and our liver.
When we do high intensity 85%of our heart rate max for a long
amount of time, we're usingcarbs again.
So what is this?
Where's the fat burning zonewhere you're using?
You're burning fat for fuel andthat's like steady state, zone
(07:35):
two, zone three heart rate.
So that's like 65 percent ofyour max heart rate.
That's when you're burning fatfor fuel.
So that's cardio that you cantalk through.
You can be on a walking on aStairmaster at an incline.
You can talk to your girlfriendnext to you.
You can be on the phone.
You're not winded.
That's when we burn fat.
That's when our stress levelsstay low.
(07:56):
So that's where we want to be.
So I actually love a Zone 5Stairmaster for 60 minutes, let
me tell you, I'll put on myheadphones and I'm in the zone.
But I have to tell myself thatthat is not the way to go.
And I've seen it, because now Ido regular body composition
scanning because I'm in thisbodybuilding world and when I'm
(08:18):
stressed already and then I goto the Stairmaster to relieve my
stress, because I want to be onthere for an hour Literally, my
body fat goes up.
Speaker 1 (08:28):
I see the numbers.
Speaker 2 (08:30):
I lose muscle, I lose skeletal muscle mass on my body
composition and my body goes,my body fat goes up.
I'm talking about from week toweek Jesus.
So I see hard a number evidencethat, okay, okay, this is a
problem and but for me I'm like,this is, this is like feeding
my soul.
No, it's not.
It's really not.
My body has responded the best,now that I'm 44, by just doing
(08:55):
low intensity, steady statecardio.
I have my, my apple watch, I Itry I make sure I'm staying in
zone two because the music beatsmake me want to go faster.
I hold my.
You know, I track it in realtime what my heart rate is doing
.
But then the cortisol issue.
We're not sleeping well, wehave work, stress, we're taking
(09:16):
care of aging parents, we havechildren.
All of that is contributing tous holding on to body fat.
So it's just counter to whatour goals are.
Speaker 1 (09:27):
You know and you know what I think.
You hit on something that ismagical and that is when that
cortisol is clinging.
It's everything in this spiralthat's out of control.
So even the acknowledgement ofthe type of workout you do and
(09:52):
the shift that's required whenyou get to a certain point in
your life Because probablyChantra at 20, late 20s could be
in the HIIT class five times aweek and see all value for it,
because it really went with evenwhere I was in life, because I
(10:13):
was, you know, that young girlin New York city and finance
doing the thing, working allnight, partying all night,
hanging out.
Yes, I did say that.
Yes, proven that.
Perfect.
We're going to leave that onthe side.
But the point is this at thatseason, that sort of flywheel
effect of the energy that I wasputting out served me.
Then you start the next phase,which starts to unravel it a
(10:39):
little bit because I'm getting alittle older.
There are more factors outsideof me.
The cortisol now is just not meinfluenced.
It's influenced by all thesefactors.
And then you get to the pointwhere you're on the back end of
this thing, and why would youchoose to add more stress when
you are now queen of stress,sitting on top of all the stress
(11:00):
Like girl.
When you break it down that way, I think it really does reset
our thinking.
Speaker 2 (11:11):
Let me add one thing too, because that's targeted for
people like us who already arehit minded.
But it also gives people whoare starting their fitness
journey or you know earlier onin it that you don't have to go
to the gym and kill yourself,like you can just walk on an
incline treadmill and you'restill doing work.
(11:33):
You know you don't have to feellike you have to do the most.
It's like you know it's kind ofcomfortable cardio, and cardio
is not just for fat burning,cardio is for heart health.
Speaker 1 (11:45):
Comfortable cardio Girl.
You got to coin that.
That's awesome.
Have you ever heard anyone saycomfortable cardio?
I haven't heard that.
Speaker 2 (11:53):
I haven't heard that.
But it gives people permissionwho are just starting that they
don't got to go and like try andlike kill it and then you can
just start your journey bywalking on an incline.
You can get on the stair masterat a three and just do as much
as you can do and you know youdon't have to compete with the
lady next to you who's at a 12,14, you know.
So it's okay, just to like goat your, at your pace.
(12:14):
You can do zone two cardio.
We recommend like 150 minutes aweek just walking in your
neighborhood, you know, so yeahit makes it less intimidating
for people to just start.
Speaker 1 (12:29):
So we're going to say we're just starting.
We are acknowledging that it'sthe movement that wins more than
anything.
Yes, yes.
Now I want to ask you wheredoes the food equation come in?
Speaker 2 (12:39):
Yeah, so food is complicated especially because
food is the quality is just sobad and it's so expensive.
Now, well, let's just start bysaying if your goal, what are
your goals?
If your goal is fat burning, noamount of cardio is going to
(12:59):
make you lose weight.
Right, you know what I'm saying?
Cardio, I talk about fatburning, but it just augments
whatever you're doing.
From the diet side.
You can't outrun a diet, so youcannot outrun a diet.
Speaker 1 (13:28):
You can't outrun a bad diet.
So let's be honest, there was atime where maybe even I thought
I could have all the extrastuff.
I'm just going to work out allweek, I'm just going to go to
that hard class, right?
Speaker 2 (13:32):
Yeah, food is so complicated.
So to that point I say and Ieven tell my kids this don't get
into the thought process of letme work and then I'll go take a
walk or go for a run, becauseyou can start to develop this
disorder thinking around food.
So we want to have healthythoughts about food.
I'm going to eat this carrotcake and that's it, because I
(13:54):
like carrot cake and it's forbalance, right.
But most of the time I'm eatingin a smart way.
I'm eating whole nutritiousfood in a smart way.
I'm eating whole nutritiousfood.
If you're eating wholenutritious food that you're
cooking, it's difficult toreally like go to, to be for
that to go left, you know, um.
(14:16):
So that brings up right now thethe supplement issue.
Because before I started thiscurrent bodybuilding thing that
I'm on, I was taking a proteinsupplement every single day.
It made it 200 calories, youknow, minimal sugar, 30 grams.
It was a good supplement.
Had to find the right one thatdidn't drag up my stomach
(14:39):
because they all still have alltypes of stuff in it.
And now I've shifted.
I just I eat, I eat my protein,that's what I've gone down.
I'm purging people Just toldsomeone yesterday.
He said he has a Greek yogurtfor breakfast and a pea protein
shake.
I said why don't you just eatmore Greek yogurt?
Why don't you just have 20 moregrams of Greek yogurt?
(15:00):
And let me tell you, my bodyhas changed so much since I
started just eating whole foodfrom my entire protein source.
Because the body that's what itdoes.
The bioavailability of theprotein in whole foods is so
much greater than what you'regetting in this processed
supplement.
You might get 30 grams ofprotein, but your body only sees
maybe.
I'm just making this number up15 grams because the
(15:23):
availability of your body toabsorb it is not as efficient.
So just eat whole food.
Just eat whole food.
You can get your protein fromvegetable sources lentils, pilaf
, bulgur, pilaf.
Speaker 1 (15:36):
Okay, I got to speak for the Keep it Real section.
Okay, yeah, keep it Realsection is saying but, dr Eva, I
am a businesswoman, I am a mom,I'm running with active kids,
I'm a wife all these thingsright.
I'm a caretaker.
Whatever lane it is, I knowthat the people listening to
this are in those lanes.
How is it that you positionyourself for success when there
(16:02):
is no time Proper planning?
Speaker 2 (16:07):
I have a luxury because I work from home, so I
realize that I can go to myrefrigerator and grab something
to eat every three hours.
So the number one thing I'mgetting from women they don't
eat enough.
They eat at lunch.
They eat a coffee and a bananafor breakfast.
They eat a chicken over greensfor a salad for lunch and then
they have a protein maybe not acarb, maybe a little bit of carb
(16:28):
for dinner and they are grosslyunder their protein goals, just
for regular body, justmaintaining.
So first I'm encouraging peoplejust to eat more, like I'm very
food focused, so I'm waitingfor my next meal and I realized
that everyone is like that.
So I would just say, on aSunday and I'm trying to
(16:51):
uncomplicate meal prep justpoach six chicken breasts, put
it in some boiling water withsome chicken stock, protein
sources that you can just grabvery quickly Whole food, protein
sources, greek yogurt, cottagecheese, whatever your jam is.
You just have to prioritize itand plan it, because these same
(17:14):
mamas are prioritizing food fortheir student athletes.
Yeah, hello, hello.
I have a mama that came into thegym gym spending three hundred
dollars for her son's personaltraining.
He was asking me about proteinsupplements for him what he
should eat.
I was like, girl, what you,what are you eating?
And then, once they see youeating, you model it.
(17:36):
I'm telling you, myeight-year-old asked me for
avocado toast and greek yogurtwith blueberry.
They model it, wow.
So if not for you, for them.
But I would just say, just plan.
I'm eating in my car a lot likeI'll have a tupperware.
You don't have to be thisextreme, but you just have to
just be a little bit morepresent and thoughtful and,
what's more important, like Ihave people who just work, work,
(17:58):
work.
Like why, why can't you eatlunch?
Like your job is so you can'teat?
You can't tell you can't eatbreakfast.
Speaker 1 (18:06):
But Emma, that is like.
That's so the point.
Like we somewhere in this, I'mgoing to say it like the old
folks said it in Mississippi andLouisiana the country part
right, you that impotent.
Speaker 2 (18:19):
Right, right, that's the thing I tell you.
Shosh, I reached a point, ain't?
No, ain't nothing moreimportant than myself.
I told my boss the other daysorry, I can't start this.
Log on until 9.15.
And guess what?
They say okay, because we'revalued.
(18:39):
You know what I'm saying.
Speaker 1 (18:42):
So it's okay for you to step away for 20 minutes take
a 20 minute break to make yourlunch and to eat it.
That's the thing.
Now we got to talk to thegirlies that work from home,
because this whole work fromhome culture really has twisted
us around, because people whosay, oh, you work from home, you
(19:06):
have so much flexibility.
I think there's two things thatmakes that not true.
One it went from mommy guilt towork from home guilt.
Yeah, so work from home guilthas you believing you can't get
up to go to the bathroom.
Work from home guilt has youbelieving that every single
(19:26):
minute of every calendar momentof the day has to be packed with
a meeting.
Yes, I'm not even doing work.
Hello, it has to be a meeting.
Because work from home guiltsays if you're not seen, then
maybe you're believed to not beworking.
I dispel that myth.
I need to take it back, take itall back.
(19:47):
You can work from home and behealthy and still take breaks.
Somebody needs to hear that.
Speaker 2 (19:55):
Put a 15-minute block in your calendar every three
hours.
Go eat, go to the restroom, gotake a walk.
Yeah, go, go get some vitamin D.
Speaker 1 (20:06):
Yeah.
Speaker 2 (20:07):
Right, yes, I, your boss, cannot.
Either you're the boss, so youdefinitely can build in the
flexibility, or you have a bossand I dare your boss to say, no,
you can't take a 15 minutebreak to go and eat lunch.
I dare like, like, so it's justabout prioritizing.
It's really the cultural shiftI just posted on this about like
(20:27):
.
We live in this culture whereit's just so self-sacrificial
and we start to choose it andfeel like we want to like.
Just fill up all of this, youknow, just choose yourself, yeah
just you have to, you just haveto.
It starts with a decision.
It starts with a decision, Iagree, oh my.
But decision, I agree, oh my.
Speaker 1 (20:43):
God but.
Speaker 2 (20:43):
I do.
You know, if you some peoplelike, if you like work in a
hospital or something, and youjust can't sit down, then in
that situation a supplement isnot a bad idea.
I just think your first sourceshould go to just all get moving
.
Speaker 1 (20:55):
Number one get moving and think about your moving
with intention right, because ifyou are already operating on 10
, choosing a workout that keepsyou at 10 and maybe even going
(21:16):
toward 20, is not helping you,short-term or long-term.
You're ruining the cells inyour body, you're depleting your
muscles, you're depleting yourbones, especially when you get
to a certain age as a woman.
All important.
The other thing that I justwant to just double click on
(21:36):
when you think of those boxes,that notion of food and thinking
about all the things that weneed, our protein and, in
particular, anything that wechoose to eat cannot and it will
outwork the workout is saidright way you cannot outwork the
eating, but you can out eat theworkout 100%.
Speaker 2 (21:58):
Yes, you can out, yeah, you do out.
Eat the workout just by yes,yeah, yeah.
And let me say one more thingon workout just by yes, yeah,
yeah.
And let me say one more thingon this Please yes, we talk
about protein.
Protein's important.
You know, I don't even want togive numbers because people feel
like I need to hit 150 grams ofprotein a day, but there's a
certain amount of protein that'sbased in your body weight that
is important to hit.
But carbs and fat are alsoimportant.
(22:21):
I was in a situation where Iwas avoiding fat like the plate.
The only fat I would eat wasolive oil and avocado, just
because it just wasn't like.
You know, I get fat-free Greekyogurt, I eat egg whites but
turns out as we get olderhormonally, our hormones
(22:41):
actually need fat to make themright.
They're fat-based hormones, soyou need the full spectrum.
You can't cut out carbs.
Yeah, you know, we have to eatcarbs.
Speaker 1 (22:54):
Isn't that our fruit?
Our fruit are carbs.
Right Food are carbs Fruit.
Yeah.
Speaker 2 (22:59):
People have permission to eat sourdough,
bread, rice, potatoes.
Eat your carbs, especially ifyou're working out.
I was working out six days aweek before not eating carbs or
protein and I was so exhaustedLiterally told my husband why am
I?
I do all this.
I'm supposed to have moreenergy.
Why am I so sore?
You need the carbs to power tofuel your workout.
(23:22):
If you're a girly like us, youneed the carbs to power to fuel
your workout if you're a girlylike us.
So many of us are under eatingon carbs and we need healthy
fats.
We need omega-3s.
That's important for hearthealth.
So you need the protein, thecarbs and the fat.
You know proteins are like thestar right now because they're
on trend, but we really need thewhole thing.
Speaker 1 (23:43):
What is your favorite diet right now?
They're on trend, but we reallyneed the whole thing.
What is your favorite dietright now?
Speaker 2 (23:47):
I don't diet.
What do you mean?
Like a named diet?
Speaker 1 (23:51):
girl, okay, like carnivore keto.
Yeah, like, let's hit on that,because people are talking about
mediterranean, well, I'mmediterranean diet.
Well, I'm carnivore.
Well I am, am vegan vegetarian.
Like, is there a favorite diet?
Like, how would you break thatdown?
How would we?
How should I think about whichdiet is the right diet for me?
Speaker 2 (24:13):
Yeah, I don't, I don't even, I don't even use
that word diet, it's justlifestyle, right?
So first of all, what doesn'tjack up your gut?
So that's where you start,right?
So I'm not going to do acarnivore diet if red meat tears
me up, I can't.
I personally I love vegetables,but as I've gotten in my
(24:35):
forties, I can't do leafyvegetables, can't, you know,
can't do broccoli, because itbloats me.
So I couldn't do a vegetariandiet, even if I, you know.
So start with gut health.
What makes you feel the best,what your body can process and I
don't cut out anything anymore,I'm a little gluten insensitive
(24:57):
, but I used to be veryrestrictive and then my gut
health got worse.
So, now I expose myself to dairy, to fermented foods.
Those have been shown to bevery helpful for gut health.
I do a little red meat now,lean bison, lamb every now, and
then chicken, poultry, seafood Idon't cut things out.
(25:17):
And I think when you thinkabout a diet it feels very short
term.
So what can you maintain forthe next five decades?
Which just goes back to anyfood from the ground that God
has made for us.
That's healthy I do.
(25:37):
Now I'm more macro minded.
So our macros protein, carbs,fats I try to make sure that I'm
balanced, so I'll have one ofthose, I'll have one meal has to
have all of those.
That's how I think about it.
Has to have a lean protein, hasto have a carb and has to have
a healthy fat.
And that's how I think aboutdiet.
And you know and it simplifiesit you know we don't have to
(26:01):
like do all the research.
Just eat food, have a platewith a fist size full of protein
, equal portions of carbs andveggies for fiber, and then
that's it.
Eat every few hours, and that'show I do it.
Speaker 1 (26:14):
All right.
So, look, I know you got to getback because I know you got
things to do.
Let me ask you this what's yourmost fun workout to do right
now?
What are you, what's trendingfor you and like, not just the
norm, just the fun workout thingyou like doing?
Speaker 2 (26:29):
I'll tell you, Stairmaster is my jam.
Speaker 1 (26:32):
Like the whole one where you're actually walking up
the stairs.
Speaker 2 (26:36):
Just a Stairmaster.
Speaker 1 (26:37):
Okay, just a Stairmaster.
Speaker 2 (26:38):
That's my jam.
But I lift heavy, every single.
I lift heavy six days a week,four, five days a week.
So that's, if you could chooseone thing, you have to lift
weights.
Okay, one workout, lift weights, that is what.
That is literally the fountainof youth.
Okay, when you lift weights,you have more muscle mass.
(27:02):
Literally, when you have moremuscle mass, your basal
metabolic rate goes up.
It goes up.
You burn.
You're just burning morecalories at rest the more muscle
you have.
So number one thing that youcould do one thing three days a
week, it would be to lift heavyweights three days a week.
Heavy weight yeah and then myfun thing that fills my heart
with joy because of my, my, myjams, is the stair master at a
zone two, zone three, stairmaster zone.
Speaker 1 (27:24):
Two or three, all right art and fine walk yeah,
this is.
This is wonderful.
Hope that helps a little bitthis is absolutely so good,
busting all the myths and givingus really good stuff to think
about.
All All right, so folks canactually follow you and your
bodybuilding journey, becauseyou're killing it there too.
Speaker 2 (27:46):
I don't hurt the folks and give a flex.
Speaker 1 (27:48):
Show us the flex.
No, no, no, no, no, no, you gotto show the flex.
Speaker 2 (27:52):
I'll show you a little bicep, just a little bit,
a little bicep flex.
Speaker 1 (27:56):
Yes, that part, that part.
I love that.
And a 44-year-old woman who isnot only killing the game for
herself, but you're doing it foryour family and you're sharing
it with others, and that, Ithink, is what makes this proven
.
Maybe not perfect, but it'sproven.
I love it and I'm so excitedfor what you've shared with so
(28:17):
many.
I know it's going to bless,because, look, I'll tell you.
You that middle-aged slide is areal slide, and if you're not
here yet, just know what'scoming, because we didn't.
Speaker 2 (28:29):
And we didn't even talk about the peri-menopause
situation.
First of all, that's anotherconversation.
So look, but let me say onething who lied when we were 20
and said that it was I?
So let me say one thing wholied when we were 20 and said
that it was the?
I can't wait for my 40s, likeyou remember that, like we look
fabulous.
But the 40s in the early 50s,like this, is a yeah this is
(28:49):
interesting.
Speaker 1 (28:49):
This is interesting it's a whole trick stuff just
shifting and pivoting andchanging and yeah, all the
things.
So I actually want to have thatconversation on menopause,
perimenopause.
So can we please book a dateand get that on the calendar,
because that's the part two.
We're going to talk about Perry, miss Perry, miss Perry, who's
(29:13):
like knocking on a lot ofpeople's doors right now?
Speaker 2 (29:15):
Kicking the door down .
Speaker 1 (29:17):
Yeah, she kicking, and she seeps into the place you
work, she seeps into yourfamily, your bed, your bed.
She's a girl everywhere, can'tsleep, can't sleep.
She's in your marriage.
Yeah, miss Perry, just beeverywhere.
So we just need our girlies andour guys, our guys, who listen
(29:38):
to this.
They need to know about MissPerry too, because they need to
be looking at their wife andtheir significant other and not
thinking, no, she's legit crazy,she's not crazy, she might look
crazy, but she's not reallycrazy.
Speaker 2 (29:51):
Yeah, yes, yes, I'm here for that conversation, oh
my gosh.
Speaker 1 (29:55):
All right, that one we're booking.
Thank you so so much for beinggenerous with everything that
you know and have shared.
Really appreciate you, godbless and keep doing what you do
.
Speaker 2 (30:06):
Okay, love you, bye.
Hi Dr Eva, Hi there, how are you?
Oh, I'm doing so good.
I'm doing better now becauseyou and I are going to have a
power moment right here, becauseI have some stuff on my mind
and I was thinking about who isa great person for me to talk,
to have a conversation like wedo, to just unpack a couple of
(00:23):
things.
So here it is.
I'm just going to put thisthesis out there.
So we are living in this timewhere so much is happening, it's
so dynamic, and many of us havehad minor and major health
scares, right, just becausethat's what's happening in this
dynamic thing called life rightnow, and we all then say, okay,
(00:48):
we're on the health journey,we're on the health kick.
Well, where does one start?
Question mark, because you readone report and it says you need
to track your sleep.
You read another report.
It says don't track your sleepbecause that stresses you out.
You read another report thatsays you need to add protein and
a lot of protein, and you needto supplement with a lot of
(01:10):
supplements throughout the day.
You read another report thatsays all those supplements have
metals and steel and all sortsof things that are not good for
our bodies, naturally.
Then you read something elsethat says, no, you need
stretching, you should only bedoing the stretching.
Something else says you shouldbe doing the weight training.
Girl, I'm confused the peoplehave to be confused because I'm
(01:31):
confused, because I believe thatI'm not necessarily you know,
I'm not, I'm not that cluelessto not really know all this
stuff is.
You know you can't take it allgrain of salt.
So that's what's happening onyour door.
Today we're going to have aconversation about all things
health, all things health trendsand the real real.
The real real on how we shouldbe thinking about this.
(01:53):
So, dr, Yuma, tell me why youare the source that I believe is
the right person to talk to.
Speaker 2 (02:00):
Yes.
Well, yes, there's a lot tosift through right and people
want a recipe.
Yes, well, yes, there's a lotto sift through right and people
want a recipe.
Yes, and they want a recipefrom someone who they can trust.
Yes, so let me tell you why youcan trust me, okay.
So I'm in my mid-40s, I'm 44.
And my background is inorthopedic surgery.
(02:24):
I'm an orthopedic surgeon, so Ialready am obsessed with kind
of getting people better.
Yes, but in like a functionalmovement way, you know, not like
you know, I'm taking out yourgallbladder way, but I want to
fix your legs so you can becomeactive again.
So that's kind of my foundationis taking care of people.
So that's kind of my foundationis taking care of people.
(03:00):
But over the last decade I'vesort of made that look a little
bit differently, because Imyself am obsessed with my own
wellness and fitness and it inthat I've become a personal
trainer, I've become a certifiedsports nutritionist, I've owned
a gym now Kettlebox Fitness inSterling Virginia and so I'm
just trying to take a moreholistic approach rather than
like a body part approach, likeI used to do, to helping people.
(03:23):
And I really feel like I'vefound, like I'm in a sweet spot,
because I understand whatmiddle-aged people are going
through and it's a differenttype of approach you have to
have from when you're in your20s and early 30s, because our
bodies are changing, our life islifing, we have all this stress
and cortisol.
We need to simplify things.
We have aging parents, children, and so it's like what is the
(03:45):
least amount that you can do toget the most bang, and that's
what I feel like I've kind offigured out.
Speaker 1 (03:51):
So I know that you're the right person to talk to,
and I know that your journey isone that is not only inspiring
but it's holding folksaccountable, and this
conversation right here we justgot to this is going to be the
magic of it all.
So tell me what your thoughtsare about all the messaging that
(04:13):
we're getting, and you saidsomething very interesting, and
that is cortisol levels.
Speaker 2 (04:20):
Yeah.
Speaker 1 (04:21):
One of the things that I've recently learned is
your body knows stress period.
Your body doesn't discernstress from the office, stress
from tug of war, stress fromstaying up all night excuse me,
last night with a dog.
Your body does not know thedifference.
It's stress, the difference,it's stress.
(04:48):
And so when Chantreau has beenin her seasons of religious like
got to get up five in themorning, go do the thing, the
hard thing the HIIT class, theworkout on top of I didn't sleep
the night before.
On top of I'm working at maxcapacity level, you know,
serving leadership, um, in mycorporate assignment or my
business assignment or myextracurriculars, whatever it is
, but I don't need no stress.
(05:08):
Girl, when I started learningthat part, it helped me to
understand how, by choosing tonot go work out that morning was
probably the best decision Icould have made, which is
counterintuitive to what I'veever been taught, which is
counterintuitive to what I'veever been taught.
Please tell me that this is athing.
Speaker 2 (05:26):
It is.
It's a real thing and even withour current gym, I'm trying to
educate people, people who arehighly motivated like you to
work out, like they don't.
They want to sweat, but we haveto like change that.
That sweat is not the mark, isnot the marker, right?
(05:46):
Having a heart rate in the zonefive is not the goal anymore,
especially as we age.
So let's break it down, right.
So we're talking about, liketheir big boxes.
There's cardio, the cardio box,and then there's the diet
nutrition box, right, and thenthere is like the, the what's
the best type of workout box?
And then there are supplements.
You know, that's like kind oflike I love do it that way.
(06:08):
So the, the, the cortisol, thecortisol goes under, I think,
the cardio box for us, and thenall the other things like sleep
and rest and work stress.
So when it comes to the workout, especially in our age group,
we came up when it was like hit,was like in on trend.
(06:29):
Research shows that you losemore body fat with hit workouts.
Right, that's what it was adecade ago.
But now we know that as we getolder, like you said, the body
can't differentiate from fromthe stress, from a good workout,
because you feel good after it,right, your heart rate is high,
but really all of that cortisolis actually not helping us burn
(06:51):
body fat.
So the way that I am teachingpeople now is that you have to
think about what the body use tofuel your workouts.
Those are your macros, yourcarbs and your fats, and then we
never want to hit protein.
So when we're doing thesereally short bursts of high
intensity exercises for a shortamount of time, we're using
(07:13):
carbs.
Right, that's stored in ourmuscle and our liver.
When we do high intensity 85%of our heart rate max for a long
amount of time, we're usingcarbs again.
So what is this?
Where's the fat burning zonewhere you're using?
You're burning fat for fuel andthat's like steady state, zone
(07:35):
two, zone three heart rate.
So that's like 65 percent ofyour max heart rate.
That's when you're burning fatfor fuel.
So that's cardio that you cantalk through.
You can be on a walking on aStairmaster at an incline.
You can talk to your girlfriendnext to you.
You can be on the phone.
You're not winded.
That's when we burn fat.
That's when our stress levelsstay low.
(07:56):
So that's where we want to be.
So I actually love a Zone 5Stairmaster for 60 minutes, let
me tell you, I'll put on myheadphones and I'm in the zone.
But I have to tell myself thatthat is not the way to go.
And I've seen it, because now Ido regular body composition
scanning because I'm in thisbodybuilding world and when I'm
(08:18):
stressed already and then I goto the Stairmaster to relieve my
stress, because I want to be onthere for an hour Literally, my
body fat goes up.
Speaker 1 (08:28):
I see the numbers.
Speaker 2 (08:30):
I lose muscle, I lose skeletal muscle mass on my body
composition and my body goes,my body fat goes up.
I'm talking about from week toweek Jesus.
So I see hard a number evidencethat, okay, okay, this is a
problem and but for me I'm like,this is, this is like feeding
my soul.
No, it's not.
It's really not.
My body has responded the best,now that I'm 44, by just doing
(08:55):
low intensity, steady statecardio.
I have my, my apple watch, I Itry I make sure I'm staying in
zone two because the music beatsmake me want to go faster.
I hold my.
You know, I track it in realtime what my heart rate is doing
.
But then the cortisol issue.
We're not sleeping well, wehave work, stress, we're taking
(09:16):
care of aging parents, we havechildren.
All of that is contributing tous holding on to body fat.
So it's just counter to whatour goals are.
Speaker 1 (09:27):
You know and you know what I think.
You hit on something that ismagical and that is when that
cortisol is clinging.
It's everything in this spiralthat's out of control.
So even the acknowledgement ofthe type of workout you do and
(09:52):
the shift that's required whenyou get to a certain point in
your life Because probablyChantra at 20, late 20s could be
in the HIIT class five times aweek and see all value for it,
because it really went with evenwhere I was in life, because I
(10:13):
was, you know, that young girlin New York city and finance
doing the thing, working allnight, partying all night,
hanging out.
Yes, I did say that.
Yes, proven that.
Perfect.
We're going to leave that onthe side.
But the point is this at thatseason, that sort of flywheel
effect of the energy that I wasputting out served me.
Then you start the next phase,which starts to unravel it a
(10:39):
little bit because I'm getting alittle older.
There are more factors outsideof me.
The cortisol now is just not meinfluenced.
It's influenced by all thesefactors.
And then you get to the pointwhere you're on the back end of
this thing, and why would youchoose to add more stress when
you are now queen of stress,sitting on top of all the stress
(11:00):
Like girl.
When you break it down that way, I think it really does reset
our thinking.
Speaker 2 (11:11):
Let me add one thing too, because that's targeted for
people like us who already arehit minded.
But it also gives people whoare starting their fitness
journey or you know earlier onin it that you don't have to go
to the gym and kill yourself,like you can just walk on an
incline treadmill and you'restill doing work.
(11:33):
You know you don't have to feellike you have to do the most.
It's like you know it's kind ofcomfortable cardio, and cardio
is not just for fat burning,cardio is for heart health.
Speaker 1 (11:45):
Comfortable cardio Girl.
You got to coin that.
That's awesome.
Have you ever heard anyone saycomfortable cardio?
I haven't heard that.
Speaker 2 (11:53):
I haven't heard that.
But it gives people permissionwho are just starting that they
don't got to go and like try andlike kill it and then you can
just start your journey bywalking on an incline.
You can get on the stair masterat a three and just do as much
as you can do and you know youdon't have to compete with the
lady next to you who's at a 12,14, you know.
So it's okay, just to like goat your, at your pace.
(12:14):
You can do zone two cardio.
We recommend like 150 minutes aweek just walking in your
neighborhood, you know, so yeahit makes it less intimidating
for people to just start.
Speaker 1 (12:29):
So we're going to say we're just starting.
We are acknowledging that it'sthe movement that wins more than
anything.
Yes, yes.
Now I want to ask you wheredoes the food equation come in?
Speaker 2 (12:39):
Yeah, so food is complicated especially because
food is the quality is just sobad and it's so expensive.
Now, well, let's just start bysaying if your goal, what are
your goals?
If your goal is fat burning, noamount of cardio is going to
(12:59):
make you lose weight.
Right, you know what I'm saying?
Cardio, I talk about fatburning, but it just augments
whatever you're doing.
From the diet side.
You can't outrun a diet, so youcannot outrun a diet.
Speaker 1 (13:28):
You can't outrun a bad diet.
So let's be honest, there was atime where maybe even I thought
I could have all the extrastuff.
I'm just going to work out allweek, I'm just going to go to
that hard class, right?
Speaker 2 (13:32):
Yeah, food is so complicated.
So to that point I say and Ieven tell my kids this don't get
into the thought process of letme work and then I'll go take a
walk or go for a run, becauseyou can start to develop this
disorder thinking around food.
So we want to have healthythoughts about food.
I'm going to eat this carrotcake and that's it, because I
(13:54):
like carrot cake and it's forbalance, right.
But most of the time I'm eatingin a smart way.
I'm eating whole nutritiousfood in a smart way.
I'm eating whole nutritiousfood.
If you're eating wholenutritious food that you're
cooking, it's difficult toreally like go to, to be for
that to go left, you know, um.
(14:16):
So that brings up right now thethe supplement issue.
Because before I started thiscurrent bodybuilding thing that
I'm on, I was taking a proteinsupplement every single day.
It made it 200 calories, youknow, minimal sugar, 30 grams.
It was a good supplement.
Had to find the right one thatdidn't drag up my stomach
(14:39):
because they all still have alltypes of stuff in it.
And now I've shifted.
I just I eat, I eat my protein,that's what I've gone down.
I'm purging people Just toldsomeone yesterday.
He said he has a Greek yogurtfor breakfast and a pea protein
shake.
I said why don't you just eatmore Greek yogurt?
Why don't you just have 20 moregrams of Greek yogurt?
(15:00):
And let me tell you, my bodyhas changed so much since I
started just eating whole foodfrom my entire protein source.
Because the body that's what itdoes.
The bioavailability of theprotein in whole foods is so
much greater than what you'regetting in this processed
supplement.
You might get 30 grams ofprotein, but your body only sees
maybe.
I'm just making this number up15 grams because the
(15:23):
availability of your body toabsorb it is not as efficient.
So just eat whole food.
Just eat whole food.
You can get your protein fromvegetable sources lentils, pilaf
, bulgur, pilaf.
Speaker 1 (15:36):
Okay, I got to speak for the Keep it Real section.
Okay, yeah, keep it Realsection is saying but, dr Eva, I
am a businesswoman, I am a mom,I'm running with active kids,
I'm a wife all these thingsright.
I'm a caretaker.
Whatever lane it is, I knowthat the people listening to
this are in those lanes.
How is it that you positionyourself for success when there
(16:02):
is no time Proper planning?
Speaker 2 (16:07):
I have a luxury because I work from home, so I
realize that I can go to myrefrigerator and grab something
to eat every three hours.
So the number one thing I'mgetting from women they don't
eat enough.
They eat at lunch.
They eat a coffee and a bananafor breakfast.
They eat a chicken over greensfor a salad for lunch and then
they have a protein maybe not acarb, maybe a little bit of carb
(16:28):
for dinner and they are grosslyunder their protein goals, just
for regular body, justmaintaining.
So first I'm encouraging peoplejust to eat more, like I'm very
food focused, so I'm waitingfor my next meal and I realized
that everyone is like that.
So I would just say, on aSunday and I'm trying to
(16:51):
uncomplicate meal prep justpoach six chicken breasts, put
it in some boiling water withsome chicken stock, protein
sources that you can just grabvery quickly Whole food, protein
sources, greek yogurt, cottagecheese, whatever your jam is.
You just have to prioritize itand plan it, because these same
(17:14):
mamas are prioritizing food fortheir student athletes.
Yeah, hello, hello.
I have a mama that came into thegym gym spending three hundred
dollars for her son's personaltraining.
He was asking me about proteinsupplements for him what he
should eat.
I was like, girl, what you,what are you eating?
And then, once they see youeating, you model it.
(17:36):
I'm telling you, myeight-year-old asked me for
avocado toast and greek yogurtwith blueberry.
They model it, wow.
So if not for you, for them.
But I would just say, just plan.
I'm eating in my car a lot likeI'll have a tupperware.
You don't have to be thisextreme, but you just have to
just be a little bit morepresent and thoughtful and,
what's more important, like Ihave people who just work, work,
(17:58):
work.
Like why, why can't you eatlunch?
Like your job is so you can'teat?
You can't tell you can't eatbreakfast.
Speaker 1 (18:06):
But Emma, that is like.
That's so the point.
Like we somewhere in this, I'mgoing to say it like the old
folks said it in Mississippi andLouisiana the country part
right, you that impotent.
Speaker 2 (18:19):
Right, right, that's the thing I tell you.
Shosh, I reached a point, ain't?
No, ain't nothing moreimportant than myself.
I told my boss the other daysorry, I can't start this.
Log on until 9.15.
And guess what?
They say okay, because we'revalued.
(18:39):
You know what I'm saying.
Speaker 1 (18:42):
So it's okay for you to step away for 20 minutes take
a 20 minute break to make yourlunch and to eat it.
That's the thing.
Now we got to talk to thegirlies that work from home,
because this whole work fromhome culture really has twisted
us around, because people whosay, oh, you work from home, you
(19:06):
have so much flexibility.
I think there's two things thatmakes that not true.
One it went from mommy guilt towork from home guilt.
Yeah, so work from home guilthas you believing you can't get
up to go to the bathroom.
Work from home guilt has youbelieving that every single
(19:26):
minute of every calendar momentof the day has to be packed with
a meeting.
Yes, I'm not even doing work.
Hello, it has to be a meeting.
Because work from home guiltsays if you're not seen, then
maybe you're believed to not beworking.
I dispel that myth.
I need to take it back, take itall back.
(19:47):
You can work from home and behealthy and still take breaks.
Somebody needs to hear that.
Speaker 2 (19:55):
Put a 15-minute block in your calendar every three
hours.
Go eat, go to the restroom, gotake a walk.
Yeah, go, go get some vitamin D.
Speaker 1 (20:06):
Yeah.
Speaker 2 (20:07):
Right, yes, I, your boss, cannot.
Either you're the boss, so youdefinitely can build in the
flexibility, or you have a bossand I dare your boss to say, no,
you can't take a 15 minutebreak to go and eat lunch.
I dare like, like, so it's justabout prioritizing.
It's really the cultural shiftI just posted on this about like
(20:27):
.
We live in this culture whereit's just so self-sacrificial
and we start to choose it andfeel like we want to like.
Just fill up all of this, youknow, just choose yourself, yeah
just you have to, you just haveto.
It starts with a decision.
It starts with a decision, Iagree, oh my.
But decision, I agree, oh my.
Speaker 1 (20:43):
God but.
Speaker 2 (20:43):
I do.
You know, if you some peoplelike, if you like work in a
hospital or something, and youjust can't sit down, then in
that situation a supplement isnot a bad idea.
I just think your first sourceshould go to just all get moving
.
Speaker 1 (20:55):
Number one get moving and think about your moving
with intention right, because ifyou are already operating on 10
, choosing a workout that keepsyou at 10 and maybe even going
(21:16):
toward 20, is not helping you,short-term or long-term.
You're ruining the cells inyour body, you're depleting your
muscles, you're depleting yourbones, especially when you get
to a certain age as a woman.
All important.
The other thing that I justwant to just double click on
(21:36):
when you think of those boxes,that notion of food and thinking
about all the things that weneed, our protein and, in
particular, anything that wechoose to eat cannot and it will
outwork the workout is saidright way you cannot outwork the
eating, but you can out eat theworkout 100%.
Speaker 2 (21:58):
Yes, you can out, yeah, you do out.
Eat the workout just by yes,yeah, yeah.
And let me say one more thingon workout just by yes, yeah,
yeah.
And let me say one more thingon this Please yes, we talk
about protein.
Protein's important.
You know, I don't even want togive numbers because people feel
like I need to hit 150 grams ofprotein a day, but there's a
certain amount of protein that'sbased in your body weight that
is important to hit.
But carbs and fat are alsoimportant.
(22:21):
I was in a situation where Iwas avoiding fat like the plate.
The only fat I would eat wasolive oil and avocado, just
because it just wasn't like.
You know, I get fat-free Greekyogurt, I eat egg whites but
turns out as we get olderhormonally, our hormones
(22:41):
actually need fat to make themright.
They're fat-based hormones, soyou need the full spectrum.
You can't cut out carbs.
Yeah, you know, we have to eatcarbs.
Speaker 1 (22:54):
Isn't that our fruit?
Our fruit are carbs.
Right Food are carbs Fruit.
Yeah.
Speaker 2 (22:59):
People have permission to eat sourdough,
bread, rice, potatoes.
Eat your carbs, especially ifyou're working out.
I was working out six days aweek before not eating carbs or
protein and I was so exhaustedLiterally told my husband why am
I?
I do all this.
I'm supposed to have moreenergy.
Why am I so sore?
You need the carbs to power tofuel your workout.
(23:22):
If you're a girly like us, youneed the carbs to power to fuel
your workout if you're a girlylike us.
So many of us are under eatingon carbs and we need healthy
fats.
We need omega-3s.
That's important for hearthealth.
So you need the protein, thecarbs and the fat.
You know proteins are like thestar right now because they're
on trend, but we really need thewhole thing.
Speaker 1 (23:43):
What is your favorite diet right now?
They're on trend, but we reallyneed the whole thing.
What is your favorite dietright now?
Speaker 2 (23:47):
I don't diet.
What do you mean?
Like a named diet?
Speaker 1 (23:51):
girl, okay, like carnivore keto.
Yeah, like, let's hit on that,because people are talking about
mediterranean, well, I'mmediterranean diet.
Well, I'm carnivore.
Well I am, am vegan vegetarian.
Like, is there a favorite diet?
Like, how would you break thatdown?
How would we?
How should I think about whichdiet is the right diet for me?
Speaker 2 (24:13):
Yeah, I don't, I don't even, I don't even use
that word diet, it's justlifestyle, right?
So first of all, what doesn'tjack up your gut?
So that's where you start,right?
So I'm not going to do acarnivore diet if red meat tears
me up, I can't.
I personally I love vegetables,but as I've gotten in my
(24:35):
forties, I can't do leafyvegetables, can't, you know,
can't do broccoli, because itbloats me.
So I couldn't do a vegetariandiet, even if I, you know.
So start with gut health.
What makes you feel the best,what your body can process and I
don't cut out anything anymore,I'm a little gluten insensitive
(24:57):
, but I used to be veryrestrictive and then my gut
health got worse.
So, now I expose myself to dairy, to fermented foods.
Those have been shown to bevery helpful for gut health.
I do a little red meat now,lean bison, lamb every now, and
then chicken, poultry, seafood Idon't cut things out.
(25:17):
And I think when you thinkabout a diet it feels very short
term.
So what can you maintain forthe next five decades?
Which just goes back to anyfood from the ground that God
has made for us.
That's healthy I do.
(25:37):
Now I'm more macro minded.
So our macros protein, carbs,fats I try to make sure that I'm
balanced, so I'll have one ofthose, I'll have one meal has to
have all of those.
That's how I think about it.
Has to have a lean protein, hasto have a carb and has to have
a healthy fat.
And that's how I think aboutdiet.
And you know and it simplifiesit you know we don't have to
(26:01):
like do all the research.
Just eat food, have a platewith a fist size full of protein
, equal portions of carbs andveggies for fiber, and then
that's it.
Eat every few hours, and that'show I do it.
Speaker 1 (26:14):
All right.
So, look, I know you got to getback because I know you got
things to do.
Let me ask you this what's yourmost fun workout to do right
now?
What are you, what's trendingfor you and like, not just the
norm, just the fun workout thingyou like doing?
Speaker 2 (26:29):
I'll tell you, Stairmaster is my jam.
Speaker 1 (26:32):
Like the whole one where you're actually walking up
the stairs.
Speaker 2 (26:36):
Just a Stairmaster.
Speaker 1 (26:37):
Okay, just a Stairmaster.
Speaker 2 (26:38):
That's my jam.
But I lift heavy, every single.
I lift heavy six days a week,four, five days a week.
So that's, if you could chooseone thing, you have to lift
weights.
Okay, one workout, lift weights, that is what.
That is literally the fountainof youth.
Okay, when you lift weights,you have more muscle mass.
(27:02):
Literally, when you have moremuscle mass, your basal
metabolic rate goes up.
It goes up.
You burn.
You're just burning morecalories at rest the more muscle
you have.
So number one thing that youcould do one thing three days a
week, it would be to lift heavyweights three days a week.
Heavy weight yeah and then myfun thing that fills my heart
with joy because of my, my, myjams, is the stair master at a
zone two, zone three, stairmaster zone.
Speaker 1 (27:24):
Two or three, all right art and fine walk yeah,
this is.
This is wonderful.
Hope that helps a little bitthis is absolutely so good,
busting all the myths and givingus really good stuff to think
about.
All All right, so folks canactually follow you and your
bodybuilding journey, becauseyou're killing it there too.
Speaker 2 (27:46):
I don't hurt the folks and give a flex.
Speaker 1 (27:48):
Show us the flex.
No, no, no, no, no, no, you gotto show the flex.
Speaker 2 (27:52):
I'll show you a little bicep, just a little bit,
a little bicep flex.
Speaker 1 (27:56):
Yes, that part, that part.
I love that.
And a 44-year-old woman who isnot only killing the game for
herself, but you're doing it foryour family and you're sharing
it with others, and that, Ithink, is what makes this proven
.
Maybe not perfect, but it'sproven.
I love it and I'm so excitedfor what you've shared with so
(28:17):
many.
I know it's going to bless,because, look, I'll tell you.
You that middle-aged slide is areal slide, and if you're not
here yet, just know what'scoming, because we didn't.
Speaker 2 (28:29):
And we didn't even talk about the peri-menopause
situation.
First of all, that's anotherconversation.
So look, but let me say onething who lied when we were 20
and said that it was I?
So let me say one thing wholied when we were 20 and said
that it was the?
I can't wait for my 40s, likeyou remember that, like we look
fabulous.
But the 40s in the early 50s,like this, is a yeah this is
(28:49):
interesting.
Speaker 1 (28:49):
This is interesting it's a whole trick stuff just
shifting and pivoting andchanging and yeah, all the
things.
So I actually want to have thatconversation on menopause,
perimenopause.
So can we please book a dateand get that on the calendar,
because that's the part two.
We're going to talk about Perry, miss Perry, miss Perry, who's
(29:13):
like knocking on a lot ofpeople's doors right now?
Speaker 2 (29:15):
Kicking the door down .
Speaker 1 (29:17):
Yeah, she kicking, and she seeps into the place you
work, she seeps into yourfamily, your bed, your bed.
She's a girl everywhere, can'tsleep, can't sleep.
She's in your marriage.
Yeah, miss Perry, just beeverywhere.
So we just need our girlies andour guys, our guys, who listen
(29:38):
to this.
They need to know about MissPerry too, because they need to
be looking at their wife andtheir significant other and not
thinking, no, she's legit crazy,she's not crazy, she might look
crazy, but she's not reallycrazy.
Speaker 2 (29:51):
Yeah, yes, yes, I'm here for that conversation, oh
my gosh.
Speaker 1 (29:55):
All right, that one we're booking.
Thank you so so much for beinggenerous with everything that
you know and have shared.
Really appreciate you, godbless and keep doing what you do
.
Speaker 2 (30:06):
Okay, love you, bye.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.