Hard to Kill: Dr. Jaime Seeman on Women's Strength, Hormone Health, and Midlife Fitness

In this empowering episode of The Body Pod, we sit down with Dr. Jaime Seeman—board-certified OBGYN, athlete, and author of Hard to Kill. Known as Dr. Fit and Fabulous, she shares her powerful journey from Division I athlete to physician, mom of three, and a leading voice in women’s health, hormone balance, and functional medicine. After hitting rock bottom in 2015, Dr. Seeman transformed her life by prioritizing nutrition, strength training, metabolic health, and resilience. She opens up about overcoming burnout, reclaiming her vitality, and building the mindset that led her to compete on The Titan Games with Dwayne "The Rock" Johnson. We explore her “Five Pillars of Being Hard to Kill”—nutrition, exercise, sleep, resilience, and environment—a science-backed framework for improving healthspan, longevity, and mental toughness.

Whether you’re navigating midlife, dealing with hormone shifts, or simply aiming to future-proof your body, Dr. Seeman offers real, actionable advice on strength, recovery, and mindset. Her message is clear: If you don’t make time for wellness, you’ll be forced to make time for illness. Tune in to learn how to get strong, stay strong, and truly become Hard to Kill.

Episode Transcript

Speaker 1 (00:00):
Hi everyone. My name is Haley and this is Laura
f And Welcome to the Body Pod. Welcome doctor Jamie Seaman.
We're so thrilled to have you here. I've been following
you for a while and your journey. You have like
all of these different incredible hats that you wear and

(00:21):
these amazing buckets where I'm like, wait, she did that too.
I know you're like a woman of many talents, So
thank you for joining us today. I want to start
with how in the heck did you after? It seems
like you had a collegiate like you had a call.

(00:44):
What did you do in college?

Speaker 2 (00:45):
What was your YEA?

Speaker 3 (00:46):
I played I played college softball. I grew up as
an athlete. I really wanted to compete at a high
level and had the opportunity to play D one college softball.
And then I wanted to be a doctor. So my
life made this like big one, a transition from you know,
being the physical athlete to now going to medical school

(01:07):
and kind of throwing my softball glove in the closet
and being back in the classroom and library for long hours.

Speaker 1 (01:14):
What made you decide to be a doctor. Was there
something that happened that changed the course of your life.

Speaker 2 (01:21):
You know, there's no doctors in my family.

Speaker 3 (01:22):
My mother was a nurse growing up, and I'm I'm
very much like my mother, you know, nurturing, loved kids.
And my mom always thought I was going to be
a teacher, but I'd always said I'd love to be
a nurse too. And then as I kind of got
into high school and started to like, you know, get
into being involved in activities and leadership and these types
of things, you know, my mom said, if I had

(01:45):
to do it all over again, I would have just
gone to medical school. And that really resonated with me sometimes.
You know, as a little girl, you know what we
see in the world of like what we could do
or what we're capable of, you know, you kind of
look around in your lifefe and so I really admired
my mother and I saw how hard she worked, and
she transitioned from bedside nursing into administration for most of

(02:07):
her career, and so she was kind of like the
boss of the surgeons. She was an administrator for the
Department of surgery. But it was really like that moment
when my mom said that that, I was like, oh,
like I could be a doctor. So then I kind
of shifted this kind of and I grew up in
the air of like Er and George Clooney.

Speaker 2 (02:24):
And what I'm seeing on TV.

Speaker 3 (02:27):
Was like these really cool, you know, characters, and it
looked fun and it looked exciting. So I really I
thought I was going to be an emergency room doctor.
That's what I When you start medical school, they actually
have you kind of guess what you're going to do
because you don't know what kind of doctor you're going
to be. You're just going to have a medical degree.
And so I wrote on my prediction card that I
was going to be an er doctor. And then that

(02:48):
very much shifted in my medical training. My mom said,
I don't care what you do, just don't be an obqu.

Speaker 2 (02:54):
Idem Oh my gosh, and I went.

Speaker 3 (02:57):
I went through my training and we got into the
the clinical aspect where you're on your what they call rotations,
and you do psychiatry and family family medicine and pedes
and surgery. And I got on the surgery rotation and
I just loved it. I was watching liver transplants, and
I was watching ortho and general surgery and all of
these things, and I had my OBGI in rotation really

(03:19):
late in that year, and I got on the rotation
and I was like, Wow, this is cool because for
the first time in my life, I'm participating in like
a happy kind of area of medicine or like goo,
who doesn't love delivering life? Like this is the coolest
thing ever. And sometimes it can be really scary. But
I didn't realize how much surgery they did. So gynecologists

(03:39):
do hysterectomies, in pulvic floor surgery and all these different
types of surgery, and so it was just this perfect
blend of like just taking care of women, doing procedures,
delivering babies. And I thought, I think my mom is wrong.
I think this is where my passion lies. And I
remember going home and I was like, Mom, I think
I think I'm going to be an obg an and
she goes dead to me. She said, I'm I'm men

(04:02):
a puzzle. I'm then a puzzle, and I've had a hysterectomy.
She's like, why don't you do plastic surgery or something.
So for a while, actually thought, well, plastic surgery would
be cool. But I was in the midst of getting
married and starting a family and having my first daughter
in medical school, and so with the most supportive partner ever,
I pursued being an obgyn and I have never looked back.

(04:23):
I absolutely love my job or my hobby as some
of my trolls on the internet call it. And I'm
so happy. I love taking care of women. And then,
as fate would have it, God gave me three daughters.

Speaker 2 (04:35):
And here I am.

Speaker 1 (04:36):
Wow. Okay, so you have are you practicing full time
still or do you have all these other things that
you're doing that.

Speaker 2 (04:43):
I am a full time obgyn.

Speaker 3 (04:46):
That is my job. I'm not an Instagram doctor. I
work in the clinic Monday through Thursday. I'm off on Fridays,
which gives me the apphabity, you know, the capability of
being on podcasts and doing my social media and maybe laundry,
and and I just love it. There's of course, it's
I don't call it a balance. I call it a harmony.

(05:06):
You know, there's life, there's kids, there's work, there's all
of these things. But what I've really discovered through the
whole process, and I had this epiphany in twenty fifteen.
We can talk about it, but I realized that taking
care of myself I call it pay yourself first by
eating well and training and creating mental and stress resiliency.
All of these things have allowed me to wear this

(05:26):
many hats. The way that I live my schedule in
my life is definitely not for everybody. But I like
being productive. I like being busy. I know when to
unplug and when to relax, and when to hit the
gas pedal and when to hit the brakes, and that
is definitely something that I've just learned through forty years
of life. But I love what I do, and I

(05:48):
am a full time doctor.

Speaker 1 (05:49):
Holy col So you have a Ted talk, you have
a podcast, you're on podcasts, you're a mom, you're a mom,
You're doing all of this. Yeah, and then you throw
in there, well, I the Rock invited me on the
the Titan Games.

Speaker 2 (06:08):
Yeah, how in the heck?

Speaker 1 (06:09):
Okay, first of all, how did that happen? And then
how did you get in shape? Because you kind of
mentioned when if I'm if I'm if I read this correctly,
that you kind of, you know, weren't in that, weren't
in collegiate shape when you're going through and getting this done,
which I don't think any medical physician going through, you know,
medical school is at the top of their game because you.

Speaker 2 (06:32):
Write metisode demanding. Yeah, just the time. Yeah.

Speaker 3 (06:35):
So when I was a collegiate athlete, I'm in the
weight room, I'm lifting weights. But I always, you know,
I think as a young girl, being physically strong, like
wasn't like when I'm reading my Cosmopolitan magazine, like these
women are like very thin and they're in bikinis, and
like they don't they're not shown off like their quads
and biceps and things like that. So I always kind
of had this like thing in the back of my

(06:56):
mind that I can't wait to go to medical school
and just like get rid of these muscles. And I
actually I think I have, yeah, this trophy behind me.
I'll move for just a second for the people watching
a video. That's a lifter of the Year trophy. I
was a two time lifter of the Year at Nebraska.
But when I went to medical school, there's this big shift.
I'm suddenly very sedentary. And I had a degree in

(07:17):
nutrition and exercise science. So if like anybody should have
known how to take care of themselves, it was me.
But I had a shift in my schedule. I was
more sedentary. I stopped weightlifting. I was just doing cardio,
and my body changed in a way that I actually
wasn't positive. I realized that not lifting the weight, it's
like it's actually not the body I was trying to achieve.

(07:38):
But I was busy, and I was being a mom,
and I was just doing the best I could. My
husband was a police officer and he's working nights and weekends,
and just like every mom listening right, we're just trying
to do the best we can with the knowledge that
we have. So fast forward. I'm finishing medical school. I'm
in residency now, and I'm not in the best shape
of my life. I'm trying to give myself grace because
I have little kids. But I was I'm feeling good.

(08:00):
I was tired. I had hypothrotism. I was on medicines
for that. When I was trying to get pregnant with
my daughter, they told me I had pcus. I had
to go on met foreman. They talked about giving me
clomad to ovulate. And then here I am, like, I'm
practicing as a doctor. I'm taking care of these women
who are complaining of the same things and the same
struggles that I was. And although I can tell them

(08:21):
everything to do how do you and this is like
the million dollar question, how do you take all of
this information and translate it into real world action and results.
And so in twenty fifteen, I had a really bad
tragedy that happened in my life. One of my best
friends passed away in the middle of for pregnancy. We
were both pregnant at the same time. I was pregnant
with my youngest daughter, Kimber, and I had just this

(08:45):
like awakening of a sense of my own mortality, you know,
like I mean, I could be dead tomorrow and my
husband would be left with these children, and I don't
know how much time I have on earth. But like this,
this isn't what I This isn't how I want to
go out. And so I went back to training. I
actually went back and completed an integrative Medicine fellowship, which

(09:07):
is just another way of looking at a person and
looking at their health. And it's much more preventative base,
it's much more lifestyle based. It looks at, you know,
what alternatives we have, you know, besides just writing prescriptions
and doing surgeries and things like that. And I found
that patients were starting to ask for that type of thing,
and so I thought, if I'm going to ask my

(09:28):
patients to do these things, I have to be the breathing, walking,
talking version of that. And that's where doctor fitten Fabulous
was born at eight pm on my couch one night.
It was a shift in mental language for me. I
call it a declaration without evidence, like this is who
I am. I know it doesn't look like that, and
I know it's it's a continuum and it's a journey

(09:50):
and you have to work to stay there. But I
started to get back in the gym. I started waking
up at five am, I started working out, I started
watching what I was eating, and over twenty fifteen, twenty sixteen,
twenty seventeen, I was slowly making progress, and I was
sharing it on social media just as a doctors or
patients too. You know, I got all the same things

(10:12):
you have to do, and I'm trying to figure out
how to do it. And then in twenty eighteen, twenty
nineteen is when I started lifting weights again. So I
actually started with nutrition. Then finally started lifting weights again
in twenty eighteen, and in twenty nineteen, I'm in I'm
scrubbing into a c section, putting my gown on putting
my gloves on, and this scrub Tech was like, hey,
have you ever seen this show called The Titan Games?

(10:34):
And I don't watch TV. I have like three little
kids and I work as an Obgi'm signed. I could
never watched TV. So I went home and googled it
and I was like, wow, this looks like American gladiators
from my childhood. And I remember watching this a little girl,
just thinking like Diamond was like my favorite character and
like just how bad as she looked. And I was
like wow, like this is really cool, but like I

(10:55):
don't think I can be I'm like about to turn forty,
Like I don't think I can do what these women
are doing. But it just kept bouncing around in my
head for many months until I finally got on their
website and looked at the application and what would be
required to like apply and try out, and fast forward
many months, I got a phone call The Rock wanted
me to be on Titan Games.

Speaker 1 (11:17):
Incredible, and it was a whirlwind.

Speaker 3 (11:20):
It was just a whirlwind, and I'm so glad that
I had the opportunity. It was so fun to like
put on the uniform again and compete, and I think
athletes never lose that you know, competitive spirit. So it
was it was such a fun, fun thing and I'm
just so grateful that my three daughters were in the
front row witnessing it.

Speaker 1 (11:41):
So how old were they were there?

Speaker 2 (11:42):
Seems so there we filmed.

Speaker 3 (11:45):
We filmed in February twenty twenty, so that's five years ago.

Speaker 2 (11:48):
Let's see if I can do math.

Speaker 3 (11:49):
My girls were nine, seven and five when I filmed
Titan Games.

Speaker 1 (11:54):
That's so fun, that cool experience.

Speaker 3 (11:56):
And there was one other mom on the show. They
pitted us against each other, these two moms. You know,
they have a storyline. It's TV and it was so
cool and a lot of people ask questions about the show.
So when you go to YouTube and watch it, you
can go to episode one or three. Those are the
two that I'm mostly on and you actually don't know
what you're going to do. They like walk you out

(12:16):
into this filming studio and they're like, okay, we have
this chain link fence suspended from the ceiling and you're
going to scale the fence and jump over here and
pull on these chains and like do this and the
first person to pull the handle wins and you.

Speaker 2 (12:29):
Don't get you don't touch it.

Speaker 3 (12:32):
You don't practice it, you know, and this isn't like
this isn't like stuff you have in your gym anyway, right,
Like nobody has ever done this before. So it was
it was wild and crazy and was this scary ever?
Were you nervous? Oh yeah, I mean, of course, like
the competitive athletes side of it, you're like, god, I
hope it don't embarrass myself on national television and the tryouts. Actually,

(12:52):
this would be a great story for most people. When
I went to the there was actually like a like
a try out, like a physical tryout that I had
to go to and you had to do like a
max a VO two max on a treadmill. You had
to do a max deadlift. I hadn't deadlifted like since college,
and I peed my pants deadlifting.

Speaker 2 (13:08):
I literally peed on heady.

Speaker 3 (13:12):
And I'm like embarrassed. Right, They're like, you're a towel
over here. And the guy looks at me and he's like,
you're the third person to do that today, And I
was like, oh my god. I was like, this is
so mortifying. I'm like, they're never gonna ask me to
be on the show. If you're gonna like pee on
the floor and the producer was like, did you go
to the bathroom before? I'm like, yeah, have you had
three nine pound babies out of your vagina?

Speaker 2 (13:33):
Like I mean yeah.

Speaker 3 (13:35):
It was just it was such a fun opportunity and
and I'm I'm so glad that I had it.

Speaker 2 (13:39):
And people are like, are you gonna go back and
do it?

Speaker 3 (13:41):
I'm like, they haven't brought back Titan Games, but I've
heard rumors they actually are bringing back the true American
Gladiators here soon. So it's uh, it's cool to watch
watch those men and women compete. And of course everybody
shows up with this like crazy story, right like they
had their left leg cut off or their mom passed away, lash,
everybody has this inspirational story. So you just staying I
need among these people, like how did I get here?

(14:02):
Like these are the most awesome humans. And I've stayed
connected with a lot of people from the show and
they most of them really are are great people too.

Speaker 1 (14:09):
That's amazing. How on the heck? Okay, so then when
did you write your book which I see behind you
Hard to Kill A. I want to know the title.
It's a powerful title, and what year did you write that?
And what do you hope readers take away from it well.

Speaker 3 (14:25):
Kind of around this, you know time, I'm doing Titan
games and I've had all these cool opportunities I had
always toyed with some of my close circle about you know, gosh,
I should like I should write a book. And then
you go back and forth as a writer, like what
do I write about?

Speaker 2 (14:38):
Like?

Speaker 3 (14:38):
Do I do I write about pregnancy? Do I write
about this? Do I write about that?

Speaker 1 (14:42):
What? Look?

Speaker 2 (14:43):
What do people want?

Speaker 3 (14:44):
And for me, my social media has just been like
the true authenticity of just life. And so I thought,
you know what, I'm going to write a book about
my journey and how I got here and how I
did it so that somebody else can read this and
maybe be inspired and try to replicate this in their
own life. And so one day I'm like driving my
car up to our business and I was like, hard

(15:05):
to kill. I don't know, it just like came to me,
and I was like, that's the that's the language. That's
the language in my mind of like it doesn't matter
what you've overcome, like your friend died and you have
three kids and you have all this stuff, but like
I'm going to be hard to kill and It also
is kind of like a metaphor of like in medicine.
I mean, here's the thing is, I have friends that
are like the most successful people and millionaires and billionaires

(15:28):
and all these people. And I think if you ask
the most successful people in the world, at some point
in their life, like something fails, they get divorced. They like,
you just never know on a Tuesday, when you're going
to get a car accident, you're gonna get COVID, or
you're gonna like.

Speaker 2 (15:40):
Life is just going to happen.

Speaker 3 (15:43):
And to lead, like to wake up every day and
love your life and just lead the most amazing life,
Like you just have to have this mentality of like
hard to kill, like nothing is going to stop me
from continuing to pursue just amazing things in life. And
so it's built around five pillars. The first part of
the book is just my story, and it's built around
these five pillars. And the pillars are nutrition, exercise, sleep,

(16:09):
kind of mental and physical resiliency. So I talk about
like ice baths and saunas and things that I've tried
and did. And then the last one is what I
call environment. And this is like the people, places and
things that are in your life that do have an
impact on your health and wellness. And so it's just
built around these five pillars, and you know, people can
pick which one they want to start on. That's what
I did, and it's it's a continuous process of you know,

(16:32):
along the way nutrition, my nutrition even has you know,
molded and changed, and you just figure out what works
for you and what makes you feel and function better.
Because if you go to the internet, I'm telling you
right now, you're going to be confused in about three
point two seconds.

Speaker 2 (16:44):
No one person.

Speaker 3 (16:46):
One person's going to tell you to eat plants, and
the next one's going.

Speaker 2 (16:48):
To say, no, I'll eat meat only.

Speaker 3 (16:49):
And then one's going to say ice basts are good,
and the next one's going to say they're bad.

Speaker 2 (16:53):
And it's it can.

Speaker 3 (16:54):
Be really, really, really confusing, and so people just have
to figure out a place to start and just go.

Speaker 1 (17:01):
All right, then if we start there, because I'm thinking,
as you rattled those off, okay, well you know your story,
we've heard that you have and this I always feel
like sleep gets kind of poop pooed because it's kind
of like, yeah, we all know we have to sleep.
Have you met menopause. Have you met perimenopause?

Speaker 3 (17:21):
Like?

Speaker 1 (17:21):
It sucks? But that one people at least, I don't
think it gets enough love. People know it's important, but
we have sleep. But then when you mentioned people play
some things, and I've had to, I feel like over
the last couple of years, my circle. I don't know
about you, Lara, but my circle has gotten a little
bit smaller because I've realized maybe it's really hard for

(17:45):
me to let go. I give people a lot of chances,
and it's really hard for me to let go of
maybe people that aren't fitting your narrative anymore. And that
doesn't mean disagreeing with your narrative, but like just not
fitting into your life. And maybe that was a season? Friend?
Is that what you like? You talk about that? What

(18:06):
was I'm curious about how you thought about that chapter.

Speaker 2 (18:09):
Yeah, so you kind of touched on it.

Speaker 3 (18:11):
You know, they say people come into your life for
a reason, season or lifetime, and it's these lifetime people,
your close inner circle, your tribe, your squad, whatever you
want to call it.

Speaker 2 (18:22):
It's the three five.

Speaker 3 (18:25):
Ten people that you spend the absolute most time with
in your life. And these people absolutely and utterly impact
your health in a profound way. We start to do
things that the people around us do. And as a child,
when we're learning, we don't really lose that as adults,
it's called mirror neurons. So it's like how we learn

(18:47):
everything in life. We just watch what other people do.
And so if you are wanting to be healthy and
you look at your inner friend circle and they're not healthy,
like you're going, it's it's not going to feel good
to suddenly start changing all of your behaviors because you're
not doing what they're all doing. And then people will
start to question you, and people start to judge you,
and people will say, well, I liked the old version
of you, and it is a really, really, really difficult

(19:10):
thing to break. But one of my mentors gave me
a prime example is like, if you want to own
a yacht, like go down to the yacht club and
just hang out with those people and see.

Speaker 2 (19:18):
What they do.

Speaker 3 (19:20):
And the more you hang out with those types of
people that you aspire to be, you will naturally start
doing the things that they do and you will naturally
start seeing a lot of the results that they see.
It's why people find mastermind groups, it's why people need
really good mentors, and you absolutely have to choose those
people that you hang out with very very wisely, very well.

Speaker 1 (19:41):
I've had to let go of toxic people that.

Speaker 3 (19:44):
Oh, one hundred percent. Yeah, I mean I've learned how
to create boundaries. I've learned how to you know, just
keep people. You know, it's relationships are two ways. You know,
there are people that I mean, you like your mom, right,
you can't you can't just cut out of your life, right,
which she's still your mom. But if that relationship is

(20:04):
an energy drain and not an energy ad, then you
have to figure out how to create boundaries in that relationship.
And you know, it is a This is one of
the most difficult things for most people. But I have
watched my you know, you said your circle got smaller
over my journey since twenty fifteen, I mean, my my
inner circle has really morphed and really changed. And at

(20:27):
the end of the day, you have to do what's
best for you and what you're pursuing.

Speaker 1 (20:34):
Yeah, I feel that one million percent, especially in some
in a position like you where you have you have
you know, as we said at the first you have
a ted talk, you have a book, you're very successful
and you find out who your you know, your tribe is,
those people that really stick with you through this journey
of life and different seasons of life.

Speaker 3 (20:56):
Well, and you have to understand too that as you
as you kind of I'm not going to I'm not
going to call it a totem pole, but this like
proverbial totem pole of like you know, kind of like
moving up in life and moving up energy levels, Like
people will shoot arrows at you, and it's you know,
I've found that on social media, like the comment section
is not always kind, even when your intentions are really good.

(21:18):
And so you know, you have to kind of create
these boundaries in this armor. And it's not an easy
thing to do, but it's just you just practice it.
You just practice it every day. But our actions are
driven by our internal language. So the starting point for
all of this is changing that internal language of like
who you are your computer processing system and if the

(21:40):
people around you, if that's not what you aspire to be,
then you have to start to create the distance in
the boundaries.

Speaker 2 (21:46):
Was it hard for you to create boundaries?

Speaker 1 (21:48):
Have you always been good at it?

Speaker 3 (21:49):
Or is it something Oh no, no, I'm like, I
don't like I don't like conflict.

Speaker 2 (21:55):
I don't like say no. I like to praise people.

Speaker 3 (22:01):
I want everyone to love me. Like you know, I
it is really difficult. It's not an easy thing. And
a lot of it is you know, like your personality
and your traits and things like that, and I've done
so many different personality tests and you know, I call
these different things. But yeah, it's not an easy thing.
It's not an easy thing. And sometimes you know, we uh,
we cut people out.

Speaker 2 (22:21):
And then we like bring them back in.

Speaker 3 (22:23):
It's like, you know, like a bad boyfriend, just keep
letting these people come back in and then you expect
different results. Like that's just you cannot expect the people
around you to change. So you just have to go
to the places where and plant your tree where you're
going to flourish.

Speaker 1 (22:37):
Where you're going to grow energy drainers. Is that what
you called it?

Speaker 3 (22:41):
Oh yeah, I mean you got I'm sure everybody listening
right now can like name five people where it's like
when you spend time with them, like you come home
more depleted. Like you need to be around people that
like fill you know, energize you and fill you up,
and and uh, you've got to get rid of the
energy drainers because they're they're everywhere. There's actually really interesting

(23:01):
like in the workplace, for instance, if you let's say
you're in like a job that involves cubicles or whatever.
Like even if you're just seated within a certain distance,
like let's call it fifteen feet of like a low
performer like you will perform at a certain percentage lower
And if you sit around somebody that's a high performer,
you will perform at a higher percentage. It's I mean,

(23:23):
that's literally how real this type of relationship is. Is
you have got to surround yourself with high performers. You
have to get in rooms where people are smarter and
better than you at everything that you're you know, going after,
Like that's how you grow yourself. Like you my kids
play softball, like I want them. I don't want them
to be the best person on the team. I want

(23:43):
them to be on teams where people are better than them,
because we tend to rise to the level of the
people around us.

Speaker 1 (23:51):
So if we move on to your strength and nutrition,
what has changed for you? You think you said you
were forty in twenty twenty or around going into the
Titan Games, do you feel like you're nutrition from your
thirties to now, what you're speaking about and what your
non negotiables are at this phase of life, what's changed.

Speaker 3 (24:13):
Well, I did not grow up on the best diet.
God bless my parents. They were just doing the best
they can. But I Hamberger helper without the hammer, otherwise
known as pasta, rice and pasta.

Speaker 2 (24:27):
I grew up on a lot of carbs, you know.

Speaker 3 (24:29):
But when you're young and you're an athlete, like you
can get away with I mean, I take care of
professional athletes. I'm the team doctor for the Omaha Supernovas,
our professional viable team.

Speaker 2 (24:37):
Some of our young.

Speaker 3 (24:38):
Players, I'm like astounded at the food that they eat,
Like these are the highest level performing people, and you're like,
you eat like it like if you ate well, like
I can't even imagine how you would perform. So, I mean,
I got away with a really bad diet for a
long time. And then I get this degree in nutrition,
and it was like really beat into me of just
like caloric compliance, like count your calories. Fat is good,

(25:00):
Like don't eat a lot of fat. And so when
I got into medical school and I was struggling with
my weight, I went back to like food tracking, and
I'm telling you, I was counting goldfish crackers, like okay,
well I can have fifty, and I was counting.

Speaker 2 (25:13):
I was just counting calories.

Speaker 3 (25:15):
And then I found out right, and it tastes they
tasted good, but but I had I found out I
had pre diabetes. My A and C was elevated at hypothyroidism.
And so when I first started on my journey, I
actually I went really low carb. I was ketogenic for
quite a long time, and I felt amazing. And my
mom and my dad are both like normal BMI diabetics,

(25:35):
and I've done like a lot of genetic testing. I
have like every susceptibility geneto diabetes, like it's just like
it's in my DNA.

Speaker 2 (25:44):
And so I still to this day eat very low carb.

Speaker 3 (25:47):
But I started to like play around with like okay,
how much protein and like how much fat? And because
we all respond differently, we respond differently based on our DNA,
we respond differently based on our activity patterns and and
our schedules like what time we wake up and what
time we go to bed, and so there's like not
a cookie cutter strategy I think for anybody listening the

(26:08):
more you can eat single ingredient foods like did it
have a mom or did it grow in the ground, Like,
you're probably going to be doing pretty darn good if
you can just eat single ingredient foods because most of
our food environment is like boxes and bags and jars.
And the more you process something like I'll drop a
bomb that most people won't want to hear, but like
protein powders like is actually a processed food. So the

(26:31):
more you can eat chicken breast and eat steak and
eat real food, you're going to be doing better. And
so there's been some evolutions of my diet, but I
really try to stick to whole foods. I don't eat
a lot of carbohydrates because in nature, like there's not
a pasta tree. So I eat berries, you know, I
might eat some squash or sweet potatoes and things like that.

Speaker 2 (26:53):
I really.

Speaker 3 (26:55):
Have evolved to not even really caring about like sweets.
But I think nutrition is something we obviously do every
day unless you're fasting, which you shouldn't overfast. That's another
thing for women. But we eat every day, and so
it's an easy way to make a quick impact in
your life. I mean, we start to see microbiome shifts
within like seven days of dietary changes. It can change

(27:18):
your health really fast by just focusing on what you're
putting in your mouth.

Speaker 1 (27:22):
But for the gut microbiome, do you have like a
certain list because we hear out there you need to
eat thirty different fruits and vegetables a week. This stresses
me out and I look at all eating and I'm like, you're.

Speaker 3 (27:37):
Yeah, I think dietary variation is good seasonally, Like when
you think of like our ancestors, right, like when they
lived outside, like there was only certain things they saw,
like they only got berries and melons in the summer
and in the winter, they kind of shifted that to
more like roots and tuberous vegetables.

Speaker 2 (27:54):
Like I think variation is good.

Speaker 3 (27:56):
Do I think that eating thirty different fruits and vegetables
a week is going to attain some certain level of
health that's like magical? Absolutely not, Like I just don't.
As we age, our microbiome does start to shift. We
start to naturally lose particular bacteria in the colon and
we actually start to see a more inflammatory type dys
biosis that just literally happens with age because we'd lose

(28:19):
our stomach acid, and there's just things that are inevitable
about the aging process. But from a microbiome standpoint, I
think there's some people that respond really well to fiber.
There are some people that don't respond well to a
lot of fiber, and so you kind of have to
find I think there's things where you just have to
find kind of where that happy set point is. Particularly,
one of the benefits of fiber is that in the

(28:42):
breakdown and fermentation process of fibers in the gut, you
make something called short chain fatty acids, so like but rate,
and that is where you get a lot of benefit
to the colon cells and the heart and the cardiovascular system.
When you're on a ketogenic diet, you actually make more
levels of beta hydroxy butter. So there's a lot of
things physiologically with the diet where that you can manipulate.

(29:06):
I think probiotics as of right now might be a
little overplayed. I think feeding your gut microbiome with real foods,
fermented foods, kind of playing with fibers and fruits and
vegetables and things like that is probably the best way.
And I think in the future we're going to see
a lot more fecal transplants happening. The data on that
is actually very interesting. They can take the poop from

(29:28):
like an obese Well it's started with mice of course,
but we're starting to see it in humans. But you
can literally take the microbiome of like a thin, lean
individual or animal and transplant the poop into the gut
of an obese person and they start to naturally be
counting you. So I think we yeah, I think we
bang our head against the wall sometimes with like I'm

(29:50):
counting my calories and I'm working out, and I'm just
like not seeing these results. Like we have to give
more credit to our bodies. Our bodies are like incredibly
resilient and they're always trying to find homeostasis. And so
there has to be this like kind of like base
of the pyramid, base camp level stuff that we have
to nail first. And that's like going back to the
five pillars in my book. I mean icepaths and saanas

(30:11):
and all these little biohacks like are really cool, but
if you're not doing that like base level, foundation, base camp,
like you can't be scaling the mountain yet, Like you
got to nail this stuff. First, I literally just had
a conversation with a friend about the fecal trans transplant
this last weekend, and I was like, what I had
sour heard them. We've done them in medicine for years,

(30:32):
Like when I was in medical school, we did fecal
transplants for people that had like severe gastrointestinal infections, like
really redistant like resistant seediff strains. So you put a
nasogastric tube down the patient and then you literally push
the fecal material, you know, like down in there. But
of course there's always risks with these things. What if
you put you know, a battye coal I strain down there,

(30:54):
and now you've made the patient ill. So like there
has to be ways that we, you know, choose the
right poop. My friends doctor Shanamara, he's an eer physician
that's turned into He's big on social media with like
visceral fat and the microbiome he has like one of
the best. He's a very meat based person, which most
people think, right, fiber and vegetables gives you the best microbiome,

(31:14):
but he has one of the best microbiomes and heats
tons of like fermented foods. So I've started playing with
these different varieties of vinegar recently and kind of adding
those into my into my schedule. And yeah, I think
that we don't we don't think as much about our
gut bacteria as we should give it credit for, because
I think it actually has one of the most profound

(31:34):
impacts on our on our overall health.

Speaker 1 (31:37):
That's more. That's kind of what I'm interested in seeing
over the next decade of where the where the gut
microbiome souse. I feel like it's kind of gaining momentum,
but it's like this whole world that we still don't know.
There's still a lot to know about well.

Speaker 3 (31:51):
And it starts in the mouth, so you think of
like people think that food is the only thing that
impacts it, but like the way you breathe, Like if
you're a nasal breather versus a mouth breather, you have
different bacteria in your mouth. And a couple of years ago,
I was asked to go speak at this functional kind
of health conference that was Dennis and medical doctors at
the same conference. And I was listening to this guy

(32:13):
talk about the microbiome and they do like a like
a salivary test to test for particular bacteria in the mouth,
and he's showing me the literature on these bacteria that
they test for. Some of them are implicated with pregnancy loss, infertility,
pre acclamsia, babies that are growth restricted or too small
so they've isolated. Like, if you have these particular bacteria
in your mouth, you can have adverse pregnancy outcomes.

Speaker 2 (32:35):
Like this is crazy. I never learned about this in
medical school.

Speaker 3 (32:38):
So of course I like did the test and I
had this one particular bacteria called Fusa Bacteria nucleatum in
my saliva and it's actually implicated with an increased risk
of colon cancer. So like I started changing, like the
toothpaste I was using, I started doing like mouth taping
at night. I started like, it's just wild to think.
I mean, it starts in our mouth. I mean we

(33:00):
always think about good like it's done in our stomach,
but it starts in your mouth. Because I'm going on
all sorts of tangents right now, but yeah, okay, So
to the first tangent is this is how I love
to explain to people. Think of your microbiome like a
cruise ship, and the cruise ship is full of a
lot of passengers. Those are called your commensal bacteria. They're

(33:22):
just kind of along for the ride. But then of
course you have like the captain of the ship, and
you have all the workers on the ship, and these
are like the good guys that kind of like move
the ship forward from port to port. Well, occasionally we
can get a pirate that a Somalian pirate like takes
over your boat and holds you hostage. And a lot
of the tests that these people do on this SLIVA

(33:44):
is to look for these pirates because if you get
a pirate, it can be really invasive and they can
really mess everything up and eventually they could sink the ship.
And so it's it's good to know, I think if
we're talking about the microbiome, to figure out like do
you have one of these pirates. So that's kind of
my analogy with that. But we have to remember that
our microbiome is established when we're born. So I'm an

(34:05):
obg an and we know that vaginally born babies versus
c section babies have different microbiomes. Now, we love modern
medicine and thank god, we can save a lot of
babies by doing necessary cesarean sections and saving babies' lives.
But we do know their microbiomes are different. And then
a baby, when it's born, the stomach actually doesn't produce acid.

(34:27):
When the baby's in utero, the stomach is actually very neutral,
not sterile, but very neutral. And so when the baby
is born, the pH of the stomach stays very neutral
for a couple of days. And then when the baby
starts going to the breast and it starts getting this colostrum,
that bacteria is allowed to pass through the stomach and
to go down into the gut and to start to
populate the microbiome in the gut, and so and then

(34:48):
after several days, the pH of the stomach starts to
become more acidic to keep pirates out. And so a
lot of our microbiome is established when we're born, how
we're born, how we were fed as a child, and
then of course the there's these just changes that happen
as we age. But then everything along the way, how
we eat, stress effects our microbiome, sunlight effects our microbiome.

(35:09):
All of these things are like little inputs. But it
is kind of like the it's like the cruise captain,
and so we're all on a different itinerary.

Speaker 1 (35:19):
Yeah, which makes it hard to which is why it's
so individual. So if we move on to strength training,
what does your schedule look like in a week, and
what do you recommend you know, in your book or
to your patients, do you have any absolutes or what
does that prescription look like.

Speaker 3 (35:36):
So women in particular are really sold on cardio, right
my mom kind of like she was like in the
jazzer size era when I was growing up, and and
right like you'll find if you go to the gym,
more than fifty percent of the cardio equipment is generally female.

Speaker 2 (35:54):
But if you go to the.

Speaker 3 (35:55):
Strength theory of the gym, there was a study I
think it's from two thousand and seven. They did observations
and a bunch of different gyms, and if you go
to the free weight section, so we're talking like dumbbells, barbells.
For every woman in that section of the gym, there's
twenty seven men. And we are starting to see a shift.
The data over the last five years does show that
more women are strength training. So thank you to people

(36:18):
like you and all the amazing strong women on Instagram
that are showing off their muscles. But if you want
to move the needle with body composition, you have to
be focused on gaining muscle. So instead of thinking about
every woman that I see in my clinic, there's like
ten pounds.

Speaker 2 (36:34):
I just want to lose ten pounds or ten pounds,
But if you.

Speaker 3 (36:37):
Ask yourself what would be required to lose that ten pounds,
you know a caloric deficit. You know, doing a bunch
of cardio, if you lose ten pounds on average, you're
going to lose three to five pounds of lean tissue.
And so if you shift that to thinking, I'm just
going to get as strong as I can imaginably get
and achieve. When you start working on strength training and

(36:58):
getting strong, a lot of times body composition changes naturally happen.
You start putting on more lean tissue, you start losing
a little bit of fat, and so I think women
really have to kind of change that mindset of this
kind of like going from like lean and toned and
skinny to like, I'm going to see how big and
strong I can get, because I can tell you right
now there is a certain genetic potential that we all

(37:18):
have and you're not going to look like the incredible Hulk,
I promise you. Like those people are taking steroids and
peptides and all sorts of things. But if you can
shift that to like and especially as we age, I
talk to my perimenopausal menopausal woman, Now is the time
to shift to being strong and stable. I'm going to
be strong. I'm going to be stable. I'm not going
to fall on a rug. I'm going to be able

(37:40):
to hike mountains. I'm going to be able to play
with my grandkids. We all obsess about the subcutaneous fat,
but a lot of times going after that is going
to harm us longer, you know, in the long run.
And that's one of the troubles too with these weight
loss GLP one meds is fast weight loss is almost
always lean tissue, and so fast weight loss is very dangerous.
So we got to even if we use things like

(38:03):
medications like GLP one's, we have to get that base
foundation of nutrition and lifting weights and stimulating our muscles.
And it's not just about being physically strong. Our muscles
actually work as an endocrine organ So our muscles are
talking to our brain. They're helping us create new brain connections,
They're talking to our endocrine organs. Muscle is the greatest

(38:23):
disposal agent of glucose. Eighty percent of our glucose disposal
happens in our muscles. So for somebody like me that
used to be a pre diabetic, well what happened. I
stopped weightlifting for like, you know, when I graduate college,
from like seven to like twelve, I was like lifting
no weights. Didn't pick up a weight again until what
twenty eighteen, So for six years of my life, like,

(38:44):
I wasn't touching weights, and I became a pre diabetic.
And I didn't look any different. I mean I didn't
look obese, but that was the difference is I was
no longer stimulating that lean tissue, and I became very
insulin resistant. My muscles didn't know how to soak up
that glucose anymore. So if you like eating me and
light carbs, you've got to lift weights. You got to
stimulate that muscle tissue. Yeah, and for perimenopausal women, you

(39:08):
can gain muscle. I mean, don't think that like just
because you're making this transition that it's no longer achievable.
You absolutely can put on lean tissue until the day
that you die.

Speaker 1 (39:19):
Do you what are your thoughts on hormone therapy for
someone that is not postmental puzzle. Do you do you
prescribe it in perimenopause only with symptoms because as you know,
I mean, you're in this space every day, like yeah,
like we are. But the conversation is there's there's the
menopause hormone therapy conversation. Yeah, and there's different sides of that.

(39:44):
Where do you fall on that.

Speaker 3 (39:46):
As a broad answer, I am a huge fan of
hormone replacement therapy. As a more nuanced answer, there is
a time and a place. So if you think that
going on hormone replacement therapy is going to be some
magical unicorn, you are a little bit misled. These foundational
principles that we've talked about, the five pillars, you have

(40:08):
to get those things in place before you start, you know,
adding in estrogen and things like this, because if you
if you, if you pour gasoline into a system that's
not working, well, it doesn't make the car drive better,
right if like the transmission is broken, and so you
have to you have to understand that. And and sometimes
when you start correcting nutrition and you get them lifting

(40:30):
weights again and you do all these things again and
the ovaries start functioning better, sometimes you don't need it yet, right,
because perimenopause is like this roller coaster of a multi
year process, you know, leading into menopause, And there's some
evidence to believe that the ovaries actually pace our aging.
Are are our rate of aging is actually paced by

(40:51):
the ovaries. And so if you do things as a
woman that nurtures your reproduction and your reproductive capacity and
keeps the ovaries really healthy, it prolongs the number of
years that you can go without having to add hormone
replacement therapy. And then one hundred percent of women at
some time in their life are going to go through

(41:11):
cellular sinessence in the ovary and they will stop producing
estrogen and progesterone, and then you know, then you definitely
want to think about replacement. But I think in perimenopause
I do use it. There's a time and a place.
I like progesterone. It can really start to help with
sleep disturbances. You know, sometimes they might need a little
bit of estrogen, sometimes they need a little bit of testosterone.

(41:32):
But you really got to start nailing those things in
perimenopause because the hill starts to get a lot steeper
once the ovary is finally you know, shut off and
you have to you have to control the controllables.

Speaker 2 (41:44):
That's what I say.

Speaker 1 (41:45):
Who are the thought leaders in this space that you
really align with? I mean, is there is there a
few people that you're like, I am completely I know
there's so many.

Speaker 3 (41:55):
Yeah, yeah, I don't know if there's a I don't
know if there's like a president of the society per se,
because I think we're all I think we're all going
to have you know, as a clinician, are our thoughts
about things are all learned through taking care of real patients,
and we definitely have literature that we want to be
able to use to support our thoughts because studies are

(42:18):
very important. It's where we get objective data, and then
when we take care of parent patients, we get subjective
data and anecdotal evidence, and we use all of those
things to kind of make our medical recommendations. And I
think if you you know, looked at twenty different menopause people,
you know on social media, like, we're all not going

(42:38):
to agree on everything, But I do think I love
the fact that the conversation is happening and that more
people are talking about it, But it can create a
lot of confusion. You know, because some people are like
I said, some people that say eat meat, don't eat me,
take estrogen, don't take estrogen. There are some things though
that I think people do need to understand, is that

(43:00):
bioidentical hormone replacement therapy. There are ways to give bioidentical
hormones in pharmaceutical grade options so they it doesn't have
to be compounded. That doesn't make it better. There's a
variety of ways to give hormones transdermal, oral, injectible, sublingual,
and that's where your clinician can really help you. What

(43:23):
is best for you, what is safest for you? You know,
do we monitor levels? But I love that the conversation
is happening. There's like people writing books left and right.
You know, I know about menopause. It's like it's finally
getting It's like day and nih is you know, talking
about funding more studies because we do. We really, for many, many,
many years, we perimenopause. The reason nobody is studying perimenopause

(43:46):
is the same reason that exercise scientists don't study women
a lot in their studies. It's because when you have
somebody that has a functioning ovary, your estrogen levels are
literally changing hour to hour, day to day depending on
where you're at in that cycle. And then perimenopause is
even more radic, and so it's really, really, really hard
to control the variables, which is why, like I said,

(44:07):
we have to use objective data, but we always have
to use that kind of subjective How are we feeling,
how are we functioning? And always weighing kind of the
pros and cons of what we throw into the system.

Speaker 1 (44:17):
Are you a fan of vaginal estrogen? If if somebody
was anti taking hormone therapy, is a vaginal estrogen kind
of in its own category a little bit?

Speaker 3 (44:31):
Yeah, So low dose vaginal estrogen is safe and effective
for almost everybody.

Speaker 2 (44:37):
I mean I really and really everybody.

Speaker 3 (44:39):
I mean really honestly, because we even have data now
showing it doesn't change breast cancer survival rates or breast
cancer recurrence, which those would be the patients right that
we would initially like hold a ten foot pull on
and say like none for you. But even when I
talk to my breast cancer patients, I say, hey, listen,
we might save you from dying from breast cancer, but
you're going to die of something, and let's make sure

(45:01):
it's not you know, eurosepsis from a urinary tract infection.
You know, like, and now that we've taken away your estrogen,
now you're at a way increased risk of getting osteoporosis
and heart disease. Okay, so we save you from breast cancer.
And now you're going to dive a hip fracture.

Speaker 2 (45:15):
So there.

Speaker 3 (45:16):
Vaginal estrogen is amazing. It's just like we put cream
on our face to stop our face from aging. The
vulva and the vagina when they lose estrogen, they get thin,
they lose their lubrication, We get an increased risk of
urinary tract infections. It gets uncomfortable. Women don't want to
have sex that starts affecting their marriage and their relationships.

Speaker 2 (45:32):
And so I'm a huge fan of vaginal estrogen.

Speaker 3 (45:34):
And I think another population that needs more vaginal estrogen
is postpartum patients. If you didn't realize it, when you
are postpartum and you are breastfeeding, your vagina is like
a menopausal woman. It looks very similar. The skin starts
to get thin, it starts to get red, it gets
very dry because when you're breastfeeding, it lowers your estrogen

(45:55):
levels to the level of menopause, and then when you
stop and your cycles come back to the estrogen is
back too. But I wish more postpartum women would even
use vaginal estrogen.

Speaker 1 (46:04):
This is a good tip for people to know, we're
paying all of this money for our for our face,
right right, got to take care of everywhere do what
do you think? What do you think of like estrogen
on the face.

Speaker 3 (46:19):
So there's a lot of things that can induce collagen,
and estrogen happens to be one of them. But you
have to remember our skin is good at absorbing things.
So if you're slathering estrogen on your face, you're doing
a little bit of estrogen replacement therapy. Enof it's if
it's lotos, if it's the cream that you normally would
use in the vagina, lodos baginal estrogen estradal is more
potent than estreols. I've seen a lot of like creams

(46:40):
out there with estreol. It's a weaker estrogen. But you
have to be careful. I mean, how about how much
you're putting on your face, Because when we dose lotos
vaginal estrogen, those women are taking that twice per week.
If you're putting you know, excessive amounts of vaginal estra
dial cream on your face every single night. You're getting
some level probably of systemic estrogen. So you want to
know what you're using. But it does, I mean it can,

(47:04):
it can increase collision. There's a lot lots of other
things that can help with anti aging two. So do
I think it could be you know, part of and
you know, uh a regimen.

Speaker 2 (47:15):
It could be.

Speaker 3 (47:15):
We don't have a lot of studies, Like, we don't
have like big giant, robust studies, so I think people
have to, you know, take that with a grain of salt.
There is one case report of a gal from Europe
who is slabby and estrogen on her face for like
many years. She ended up getting endomutual cancer because she
was putting like way too much estra diale cream on
her face and an estrogen estrogen is proliferative and progesterone

(47:36):
is anti proliferative. So if you're if you're giving too
much estrogen postmenopausoi, you have to be taking progesterone to
balance that out. So you just got to be careful
with you know how much you're using and what you're using,
and know what you're putting on your body, because it's the.

Speaker 1 (47:48):
Same like if you had a tube, you could use
the same to put on your face as in the vagina.

Speaker 2 (47:54):
Okay, so that's the same.

Speaker 1 (47:55):
What do you think about the pachas.

Speaker 3 (47:59):
I'm a huge fan of best patches. It's convenient because
it's twice per week. I like the twice weekly and
not the weekly because if you've never seen a weekly patch,
like they are big and ugly. So the twice leaky
patches are great outside of a patient, like with an
adhesive allergy, most patients you know, love it. And then
if you have a uterus, you have to take progesterone
with it. But I put most of my patients on

(48:19):
progesterone anyway if they don't have a even if they
don't have a uterus, because there's benefits of progesterone, and
like I said, in the body, we have estrogen and
progesterone receptors and almost all of our tissues. One is proliferative,
one's anti proliferative, so we really should be taking them together.

Speaker 1 (48:34):
You have this powerful quote of those who don't make
time for wellness will have to make time for illness.
What does that mean in practical terms, is we're getting
this information out and as you said, you know there
might be one in twenty seven men, you know, one
female and twenty seven men in the weight room, where
now it might be ten to twenty twenty seven. What

(48:56):
impact does that have for women over forty if they're
still I think the message is being received. I keep
saying this in my podcast, like it's definitely on social
media if you're following women women's health specialists. Everyone's kind
of talking about some form of strength training. There are
different recommendations, some form of good nutrition. As you said,

(49:17):
different recommendations, but that quote right there really says it all.

Speaker 3 (49:24):
Yeah, I mean life is going to catch all of us,
you know at some point. And you know I kind
of said this early in the podcast. I know people
with massive financial success, you know, relationship success, maybe they're
physically you know, really healthy and successful, but at some
point life catches up with us, and if we aren't

(49:48):
taking care of ourselves. Usually when it gets to that point,
most people would give up their entire bank account to
have their health back. You know, you get some crazy
cancer diagnosis and you're like, god, I wish I would
have over the last twenty years, like known this was coming. Well,
I'm telling you right now, like it's coming. Something is
coming for you. You might be one hundred, you might

(50:11):
be forty, but something is kind of like we we
are not immortal, and so you know, we're going to
do the best we can. We're going to try to
take care of ourselves the best we can. Because if
you get a bad diagnosis, like cancers in particular are
curable at stage one and two, and you can do
all the testing you want. You can get a thousand
biomarkers and do a full body MRI, and you can

(50:32):
put on the wearable devices, but like, what do you
do with that information? The way that you the way
that you actually, you know, do something about that is
is more important than doing all the testing. And I
know I have some real crunchy patients that are like
I don't want any of the tests. I'm just going
to like do the healthy stuff, which is fine too,
like don't order a test if you don't want to
know the answer. But I mean, at some point in

(50:55):
our life, like something's going to happen to us, something's
going to happen to our family, and we want to
be hard to kill. So I'm telling you right now,
if i get diagnosed with cancer tomorrow, I've got a
lot of muscle mass I could I could probably be
in bed for several weeks and still make a good
recovery I can. You know, you just want to be
as resilient as you can to fight through whatever challenge
life is going to throw at you.

Speaker 2 (51:15):
And you know, when it.

Speaker 3 (51:16):
Comes to our health, like we have to take an active, proactive,
you know, approach to it. You got to be in
the driver's seat, yes, exactly. And the thing is is
like nobody can do it for you. I mean I
can sit in my clinic all day and tell patients
like read my book, like do all of these things.
But like, at the end of the day, the answer
to our healthcare system problems is for people to take

(51:40):
self accountability for their health. You know, like you're in
charge of what you eat, You're in charge of how
many days you're going to set the alarm and go train.
And and for me, like you can't hate exercise, Like
there's something that you like to do, you know. And
for me, it's not like I have to go do this.
It's like I'm going to go to the gym at

(52:00):
five am, and I'm going to celebrate, like how awesome
my body is at forty years old, and how oh like,
look what I can do. You know, you got to
celebrate what you can do, because I think women are
really good at beating ourselves up about what we don't
like about our bodies. But there are things that are
going well in your life. And I am perpetually a

(52:21):
glass half full kind of person. Like if I got
a hip that's bothering me, like you're not good, You're
not gonna hear about it because my other hip is good.
And I can do arms if I can't do legs,
and if I can't run, I'm gonna walk. And if
I can't walk, I'm gonna crawl. Like I mean, that's
just like how you have to look at it.

Speaker 1 (52:37):
You know, Well, you've been a huge inspiration. I have
loved following your journey and I really like your stance
on socials and thank you for spending your time with us.
So I think I asked you, but maybe I didn't
listen to the answer. When did your book come out?
How Like when did you write that?

Speaker 3 (52:59):
Yeah, I should know it was August of when twenty
one twenty two. It's been out it for a couple
of years now, and yeah, people can find on Amazon
wherever books are sold. It's on Audible. I didn't realize
how many people like to listen to audible and books
on on smart devices.

Speaker 2 (53:17):
Yeah, I haven't.

Speaker 3 (53:19):
Uh, it's that's so cool, right you can just like
drive in your car and listen to it.

Speaker 2 (53:23):
So, yeah, it's it's it's a very easy read.

Speaker 3 (53:28):
It's written at a level that like my kids could understand.
It's not like super sciencey, but it just has real world,
actionable things that you can start to implement your life.

Speaker 1 (53:38):
I love it. Hard to Kill and you are doctor
fit and fabulous And I still giggle.

Speaker 2 (53:44):
I still giggle about the name.

Speaker 1 (53:46):
No, it's easy. We're trying to type like Jamie Seaman.
I'm like, oh, I got to put in doctor fit, fabulous,
pop right up. So awesome. Well, thank you for sharing
your time with us and your expertise and just your
take on life for women at this age group.

Speaker 3 (54:03):
Well, you know, I've been inspired by a lot of
people in my life. I mean there are still stories,
you know, like from my childhood. When I think back
to like certain things that really kind of shifted me
and my mindset, and I hope I can be that
becon of light for people. And really, honestly, the reason
I do it is I have three daughters, and I
hope that I can kind of like have lived the

(54:24):
lessons for them their kids, and I'm going to let
them mess up and make their own mistakes. But but
I have three girls, and so there's just I look
at them and there's things that I wish I knew
at their age that I didn't, and that's okay, And
I'm just trying to be the best best example for
my girls and all their friends and other moms out there.

Speaker 2 (54:43):
I mean, it's hard. Our lives are really hard. You know.

Speaker 3 (54:45):
We have a lot of expectations that society puts on us.
And and you can, you can do whatever you want
in life, you know, you just got to work hard.

Speaker 1 (54:55):
There you go. That's it. Well, care, shiate your time
and you again. You can find doctor Seaman on Instagram
at doctor fit and fabulous. Thanks for listening everyone. If
you enjoyed this episode, please consider giving us a five
star rating and sharing the body Pod with your friends.