February 13, 2025 • 52 mins
In this episode of Prevention Over Prescription with Dr. K, we're joined by celebrity nutrition and fitness expert JJ Virgin, a 4-time New York Times bestselling author, to uncover the secrets to aging powerfully. They discuss the importance of muscle strength, resistance training, and the critical role of protein and creatine in supporting health as we age. The conversation highlights practical fitness approaches, the benefits of intermittent fasting, and a focus on body composition over weight. JJ also shares her expert insights on GLP-1 agonists, essential amino acids, and the need for a holistic approach to nutrition, fitness, and wellness.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
The views expressed in the following program are those of
the participants and do not necessarily reflect the views of
Saga nine sixty am or its management, doctor k Here.
Speaker 2 (00:10):
I'm super excited to share something that we've been working
on for a while and it is close to my heart.
That is Guyada Nutritian. As many of you know, my
mission is to keep people healthy and out of the ICU,
and guided nutrition is a big part of that goal.
Our supplements are Health Canada approved and made only with
the highest quality ingredients. Whether you're looking for protein powder
(00:33):
or fuel your workouts, collagen to support your joints, magnesium
to boost recovery and sleep, Guyada got you covered. This
isn't just about selling products, y'all. This is about building
a community of people who are committed to their health.
I want y'all to be Guyadas strong. That's strong in body,
strong in mind, and ready to tackle whatever life flows
(00:55):
your way. Now we've got a special offer. You get
fifteen percent off your order I Gotta Nutrition dot com
by using promo code Quadcast fifteen at checkout, or just
use the link in the show notes to claim your discount.
So if you're ready to dance, and get to that
next step in your health journey. Fuel your body with
high quality science back supplements. Head over to guy at
(01:17):
nutrition dot com that is Gya Ta nutrition dot Com
and grab what you need. Thanks for all this the form.
Let's continue to show up as our best selves. It's
all about staying got a strong baby. Next, I want
to tell you about elements. That's LM and T for real.
The key to proper hydration isn't just water, it's water
(01:40):
plus electrolytes. This balance is vital to avoid issues like
muscle cramps energy dips often caused by dilution of electrolyte levels.
So enter Element, an electrolyte drink makes that's tasty, convenient
and free from sugar and artificial additives. Element provides optimal
ratios of sodium, potassium, magnesium, ensuring not only health and
(02:02):
performance benefits, but also a delightful tasty experience like orange salt,
citrus salt, and then new and delicious watermelon salt. My
favor And for those that sign up, you get a
free sample and to celebrate our partnership right now, we're
offering a free sample pack on your first order. You
simply have to go to Drink Element dot Com backslash podcast.
(02:24):
That's Drink Element dot Com backslash KWA Dcast. Welcome to
Prevention Over Prescription, the podcast where we focus on what
truly matters, taking control of your health before it takes
control of you. I'm Doctor Cordial Karen Mantang I see physician,
health Advocate and your guide to living stronger, healthier and longer.
(02:49):
And each episode will explore how you can prevent illness
and th thrive through practical advice on nutrition, movement, stress management,
and building a supportive community. Because prevention isn't just better
than prescription, it's the key to showing up as your
best self. Let's get started, all right, Procastination. We have
(03:10):
a very special guest, JJ Virgin, triple certified nutrition, multiple bestseller, author.
Speaker 3 (03:22):
Podcaster, Fitness Hall of Famer, Fitness Hall of Famer Gyn
I was gonna start with that.
Speaker 2 (03:29):
Too, by the way, Jj. It's funny because I was
talking to my wife earlier and we were looking at
all these amazing programs are you Daemonia and in the morning,
and I told her, I'm like, do you think anyone's
going to be at the gym right now? And lo
and behold JJ hustling doing her doing all the all
the things, and but JJ, honestly, it's a great pleasure
(03:53):
and honor for you to be on the podcast. So
thanks for joining us.
Speaker 3 (03:55):
Well, thanks for having me.
Speaker 2 (03:57):
Absolutely, I wanted to take a step back back, JJ,
because your area of focus. You know, when we look
at like the podcast people over forty, did you naturally
just fall into this demographic or were you drawn to
it for whatever reason, because let's be honest with you,
(04:19):
there's been so many myths when it comes to health
and wellness, especially as we age. But I want to
hear from you what really drew you to this, to
this demographic?
Speaker 3 (04:29):
I aged. Yeah, if you'd asked me this thirty years ago,
I would have been like, eh, who cares about that?
Speaker 4 (04:39):
Right?
Speaker 3 (04:39):
But you know, all of a sudden I turned sixty wonderful,
so I got very interested in powerful aging.
Speaker 2 (04:48):
And look, you look incredible by the way of sixty
years old. You would never guess.
Speaker 3 (04:53):
It, Thank you very much. Well, what actually happened is
in my late fifties, and you'll appreciate the relevance of this.
I grew up I was the tallest Kidden class, right,
so I was on all the boys teams, and I
lifted weights with the high school football team, so I
was always this strong girl. A couple of years ago,
I couldn't open a jar and I didn't think anything
(05:13):
of it handed to my husband, But the third time
it happened, I'm like, what is going on here? Because
grip strength is a proxy for overall strength, and here
I was at the gym and I was doing better
than the other people my age. So I'm like, I'm great,
but you know I'm losing this grip strength and it
was like a shot across the bow. And you know,
as we age, we lose fast twitch, muscle, fiber. This
(05:36):
is why I focus on aging power fleeks. That's where
you generate your power from. And I think it's also
just a metaphor when you do hard things, like you
can do hard things. The more you do, the more
you can do, right, So it's kind of a metaphor
for life. So that's where this all came from. So
I was like, oh, time to focus on this. So
hence the well beyond forty double on tundra.
Speaker 2 (05:58):
Amazing, amazing. So what changed? How did you make the
transition in terms of addressing the fast twitch of dressing
the power because once again, I think a lot of
people don't approach, don't have this approach when it comes
to aging. They think, hey, maybe I'm a doctor or
whoever told me to list some weights. Yes, I could
(06:19):
keep up my cardio and continue to jog and what
have you. But how did you make the pivot?
Speaker 3 (06:26):
I have the fortunate background of being an exercise physiologist,
so that was good because here's the reality, Like we
look at healthcare practitioners' training and they're lucky if they
get a little nutrition, but there's no exercise to speak of.
And the reality is, as we age, it's not just
about moving. You have to be very specific on the
(06:47):
type of movement you do. Because on our bodies, we
have two different types of muscle fiber, and then a
hybrid in between. So we have slow twitch and we
have fast twitch. Slow twitch is what we're using right
now to keep us upright, to move us around, fast
twitches to be able to pick up heavy things, move fast,
and then we have the ones in between that will
flip to whatever we're using the most. So if you're
(07:07):
doing more fast twitch exercise, those hybrids will move to fast.
If you're doing more slow, they'll go slow. That's why
it's like when people say, what about slow training, I'm like,
you'll go slow if you slow train. And so as
we age, we predominantly lose that fast twitch, which is
why they'll look at things like gate speed as an
indicator of all cause mortality. So I look at this
(07:28):
and go, all right, we clearly need to put the
priority on fast twitched muscle fiber as we age. And
you don't. You don't hear any distinction when people are aging.
It's like, oh, yeah, you got to walk, do some flexibility,
go to a yoga class, and that's important, but you
also need to lift some heavy things like we were
doing at the gym the other day.
Speaker 2 (07:48):
Absolutely, and so maybe we could walk through some of
the ways literally to thrive and to create that fast
to create the fast witch capacity. Because there's so many
of us that when especially when it comes to the
(08:09):
health and wellness space and all the advice over getting,
it's hard to know where to start. It's hard to
know what the focus.
Speaker 3 (08:16):
Right, and there might be some conflicting information.
Speaker 2 (08:18):
Which there honestly, there's tons of.
Speaker 3 (08:21):
Well, let's just go with some facts to start with.
To paint the pictures so people will understand how important
this is because starting at around the age thirty, and
it's not like thirty some magic number. In fact, I
don't know if you saw the latest study that showed
that we had like these two pivotal times when we
kind of like increase our aging forty four and sixty
(08:44):
as these big like aging versts. But starting at around
age thirty, we start to lose muscle mass and it's
up to one percent a year, it's like three to
eight percent a decade. But more importantly, we lose muscle
strength and about two to four times the amount of that.
We lose the size, and we lose muscle power even
more so six to eight percent. Power strength is if
(09:06):
you were going to pick up one thing, the heaviest
thing you could pick up once that strength and power
is how fast you could do something, And so you've
got that going on. We also know that we lose
VO two max and that is the biggest indicator of
all cause mortality. So if you think about that, you go,
all right, what do we need to do If those
are the big issues, what should we do in order
(09:28):
to counteract that? And it's exercise probably is the single
biggest thing you can do to slow down or reverse aging.
But then you of course got to have the nutrition
and recovery to fuel it and recover well. But with
the exercise side, where I like to start because I
like to be very actionable. Otherwise people don't do anything right,
(09:51):
and I think the first place to start is just
to ensure that you're actually moving more. And to me,
this is like flossing, So I don't count this as
exercise because in order for something to be exercise, you
have to do more than what you're used to in
your body is to adapt to get stronger. So for
some people walking might be exercise for a little while
(10:13):
because they're very deconditioned. But ideally the first thing you
do is you start clocking in your steps. You track
it on something like an oral ring, right, you make
sure you're getting in a minimal because the bell curve
says at least eight thousand steps a day. When they've
looked at all the studies, it's seventy five hundred to
eight thousands. Where it makes a difference. More is better.
But that's like that piece you want it the place
(10:34):
you want to get to, So that's where I start,
let's just make sure you're doing that, because what I
don't want to do is give people all these recommendations
and now they're exercising thirty minutes three times a week
and sitting on their butt the rest of the time, right,
because it can happen. So that's step one. Once they're
doing that, I'm like, could we throw a rocking vest on.
(10:55):
Remember when you went to school and you wore that
backpack with the books that.
Speaker 2 (10:59):
Was super heavy.
Speaker 3 (11:00):
That was rucking. We all rucked as kids. Right, they
don't ruck anymore because now they have their iPad or whatever.
But the first thing I like them to do is
let's walk. Then maybe we could ruck a bit, and
then we'll start to add in the real targeted, specific exercise.
And I always start with resistance training because again, if
you don't use it, you lose it. And I want
(11:21):
to make sure that we're getting in you know, we're
building muscle. I think this is like your four oh
one k for your body is packing on as much muscle.
And I say that those words very specifically, like pack
on as much muscle as you possibly can, because putting
on ten pounds of muscle a year is a struggle.
And it's important to say that because so many women
(11:42):
are like, I don't want to get bulky. I'm like
your wildest dreams. Forty years of doing this with people,
I've never had a woman get bigger lifting weights because
muscles metabolic spanks. It holds everything in tighter and boost
your metabolism. So if all you did was focus on
building muscle, you are going to become more insolent sensitive.
So you're gonna be better at using fat for fuel,
(12:05):
You're gonna have better immune system, and you're gonna have
a little bit better metabolism too. So that's always my
first place to start.
Speaker 2 (12:12):
You are listening to Prevention and over Prescription with Doctor K.
Speaker 5 (12:16):
H v to is a p shizu mynzu used to
drive down an ba was turving them in a home
and a survice got a ther cheap for them. Plus
if they were short with cheese, that would work. But no,
but what we got ridded at.
Speaker 1 (12:31):
Stream us Live at SAGA nine sixty am dot.
Speaker 4 (12:34):
C A.
Speaker 2 (12:37):
Hey life, Welcome back to Prevention over Prescription with Doctor K.
Like when did this come to more of a headway
in terms of the leveraging muscle, Like once again because
we're not learning this and I just I can't tell
(12:58):
if it was just my IG feed getting and in the
data with stuff. But is it recent studies? Is it
just people coming to that awareness that this is what
we need to do?
Speaker 5 (13:08):
Well.
Speaker 3 (13:08):
I will tell you back in graduate school, I was
paying my way through graduate school as a personal trainer.
In fact, there, as far as I can tell me,
Mark Sisson and Tony Horton and body by Jake were
the first personal trainers way back in the early eighties.
And what I discovered because in graduate school all of
our research was being done on cardio for a couple
(13:28):
of reasons. Number one, because pre Corps gave us a
ton of machines, so we had all the treadmills, right,
So that was the first part. But also because people
came in three days a week and they had an
hour class and it was really easy to do a
thirty minute protocol. I recognized very quickly personal training with
people that that was not getting them to their goals
(13:49):
and they weren't going to pay me if they weren't
getting results. And so I started doing resistance training because
I went down we had in California where I was
doing this. In La we had a bodybuilding gym called
Golds Gym. It was the mecca of bodybuilding. Have you
ever been to it?
Speaker 2 (14:05):
I've goals.
Speaker 3 (14:11):
When I first went there, it was literally one warehouse,
and it was two warehouses, and it became three warehouses.
And what was wild about this place is when I
first started going, because later on they added a cardio room,
but at first they had a little loft and they
had three assault bikes and that was it. Everything else
was all of this weight equipment, and people would go
(14:33):
up there. The bikes were always empty, like if someone
was ripping for a contest, they would go up there,
but no one ever used them. They were all in
the weight room. And what I noticed was these people
looked amazing, and the people that we had at school
doing all the cardio did not. In fact, what you'll
hear is that someone who's an endurance runner generally has
the same muscle mass as a couch potato. Right, So
(14:57):
I went, you know, when I'm in school, I want
to learn these things, but I also need to get paid,
So I'm going to get people results, and resistance training
gets some results because it actually is going to change
their metabolism. Whereas the cardio, like if they stop, they're
going to lose the results. You stop lifting weights, You're
not going to lose all the muscle overnight. You'll keep it.
(15:17):
So that's what I notice now. I've been beating their
resistance training drum for years, and I feel like in
the last five to ten years it's really started to
come out. I think because a lot of experts have
really started getting it out there. I mean, doctor Gabrielle
Lyon wrote Forever Strong, Doctor Mark him has started talking
about it, Peter A. Tia has been talking about So
that's been fantastic And I love the concept that doctor
(15:40):
Peter Attia talks about with the centenarian de Catalon. Yeah,
it's so great because if you think about it, all, right,
what do I want to do in my eighties and
nineties and I better train for it now? And I'll
tell you, people will say, they go, I can't do
those squats because I've got bad knees, and I go,
but you have to get off the toilet, right, So
(16:01):
what do we want to be able to do in life?
I know, like, if I'm looking at my goals for
eighties and nineties, I want to wear stilettos. I want
to be able to walk up and downstairs and dance
and I don't ever want to have to call my
husband to get off the toilet. So I'm going to
squad And I think this is important because when you're
doing resistance training, you're not doing it to be better
at resistance training. You're not doing it so that you
can do really great things at the gym. You're doing
(16:23):
it so you can be better out in the wild
and not get injured.
Speaker 2 (16:26):
Functional. Yeah, no, one hundred percent. And I'm key to
get your input in terms of all these clients you've
worked with, almost like what what do you feel like
is the minimal effect of those Like how do how
frequently do people have to get the gym? Do you have?
As you mentioned, you want to lift heavy to get
(16:47):
the results of you know, increasing lean muscle mass, the
effect it has on your bones, But in terms of
volume or frequency, what comes to mind when when dealing
with all of the as you for work with.
Speaker 3 (17:01):
Well, what's great is it doesn't take that much and
once you've got it, it doesn't take that much to maintain.
You've got to dial the diet in too, but two
days a week and getting in the volume of well.
I've divided the body into four parts, but I focus
on three. So upper body pushing, example would be a
(17:21):
push up, an overhead press, a dip and you talk
about going to the gym, but the reality is you
could do those things at home. Upper body pulling like
a pull up, a pull down, a bend of a row,
an upright row hip and thigh hinging, squats and deadlifts,
and then power core. But the reality is if you're
doing squats and deadlifts and push up like, you got
(17:44):
it right. So I want my core to be functional.
I'm not worried about being in a physique contest and
having six pack apps. I want abs that actually work
in the back that actually works. So if I'm doing squats,
deadlifts and bend of a rowse I got it. So
if you're doing that and you're hitting each of those
body parts twice a week, maybe even once a week,
(18:07):
but I think twice when you're trying to build and
getting it like at least twenty total sets per week
per area. That will do for hyperchape as long as
you're pushing. Remember, exercise is doing more than what you're
used to so your body can adapt and get stronger.
So you can't just go in every week and do
a Can I do two sets of ten push ups
twice a week? No, it's got to get harder. So
(18:29):
maybe you go to three sets, maybe you do it faster,
maybe you go to fifteen reps. But you want to
progress as well.
Speaker 2 (18:36):
Absolutely, And I like that practical aspect. JJ like just
giving people hope, really because you see a lot once
again on your ig feet or what have you. People
get to the gym three five days a week, sometimes
six days a week and hearing that you could get
that impact in one session per week. And as you mentioned,
(19:00):
got to push. You got to be able to to
not have that laxadaisical approach when coming to the gym.
But I think this is what I like to hear
and what the audience is hearing is that it's attainable.
It's not some kind of pipe dream running a marathon goal.
It's once or twice three times a week. And even
(19:23):
more importantly, you could do this at home.
Speaker 3 (19:25):
You could, So I think that to start, if you
said I'm going to do this twice a week and
I could do it at home, I could use some
dumbells and a TRX trainer have you. I love the
TRX Trainer.
Speaker 2 (19:36):
I think it's it's muscle. It's a muscle that you
don't even like you're sore after, like you know what
I mean, Like you think, hey, there's no body, there's
no way to along with this, but using your own
body weight exercises can push you.
Speaker 3 (19:50):
I'd never used one before, and I was at a
spa and a TRX Master Trainer was there. I'm like,
all right, game on, he killed me, Like okay. But
I think what happens on some of the social feeds
is you watch this crazy stuff. You're like, okay, yeah,
I'm out. I'm out. And if you think about this,
you want to do things that are functional that mimic
(20:13):
activities of daily living, like a squat, like a Beno
a row I love farmers carry so simple things that
you could do and you can do them at home
to start. Now, at some point you might need to
progress if you want heavier weights, but you can also
just buy heavier weights for home too.
Speaker 2 (20:28):
Absolutely, absolutely, once again, JJ I just like the practical
approach taking away barriers for people to really achieve their goals.
And as I've mentioned many times on my podcast here
is that strength is insurance. Like I see it too
(20:49):
often in the ICU, where patients come in frail and
don't have that body armor, and when they have adversity,
physical adversity, they're not able to overcome it and as
a result you get all the repeat infections, the clots
in the leg, the sacral ulcers, and so this to me,
(21:10):
as we age is absolutely vital.
Speaker 3 (21:13):
Yeah, that's why you want to lay down as much
as possible because then if you do get injured, you
have a little bit of extra in the bank.
Speaker 2 (21:19):
Absolutely, And to be honest, I was telling somebody this
before we air, but those miracle stories that we get,
miracle recovery stories, nine times out of ten they're gym rats.
There are people that go to the gym on a
regular basis, that exercise on a regular basis. And it's
not just the foundation that they're strong, but it's also this,
(21:42):
it's the mental capacity they have that because those times,
I mean, I don't know when you flew in JJ,
but getting up at I think it was around like
seven thirty eight o'clock you hit the gym. How often
do you truly feel like doing it? But you're there,
you overcome that inertia and you do it day in
and day out. And when you have that adversity, when
(22:04):
it comes to your health, that same mindset comes into play.
Speaker 3 (22:08):
You know that saying the way you do one thing
is the way you do everything. You work out to
do hard things. You learn that you can do hard things.
So if you can do hard things in the gym,
then you can do hard things in life.
Speaker 2 (22:24):
Absolutely. Absolutely. The nutrition aspect, I think this is another
component that has a lot of multiple directions. You're hearing
people talking about carnivore, You're hearing people talking about vegan,
people talking about whole foods. I like to hear your
(22:46):
take because once again, JJ, I think what it draws
me to you? And my wife is a huge fan
by the way as well?
Speaker 3 (22:55):
Is it to meet her?
Speaker 2 (22:56):
Oh we just unfortunately she just had to fly back home.
But it's like you have a practical approach, it's simplified
and it doesn't have to be too complicated. But what
do you feel like for as we age is the
important components for us to thrive to be that? What
(23:19):
was it the term you use the octah.
Speaker 3 (23:22):
The Centenary Catholic Catholic. That's that's a deal over from
doctor Peter Attia.
Speaker 2 (23:29):
We'll take it.
Speaker 3 (23:29):
Well, if you look at it, what's happening. We have
this phenomenon called anabolic resistance as we age, which means
our body now has trouble using protein to trigger muscle
protein synthsus. Right, So we actually need more protein, not
less as we age. And when you look at the
(23:51):
RDI in the United States, it was based on young
men and they were looking at nitrogen and extretion studies
and it's like, you know it basic, overstated things. And
it was also not based on seniors, so we need
twice as much. I mean, what all the studies are
showing and all the research sciences are saying are basically
(24:13):
somewhere between zero point seven to one or even higher.
Speaker 2 (24:17):
We're listening to Prevention over Prescription with doctor.
Speaker 1 (24:20):
K from No Radio, No Problem stream is live on
(24:42):
SAGA ninety sixty AM dot C.
Speaker 6 (24:44):
A picture Welcome back to Prevention over Prescription with doctor
Carroll Fasting like you're hearing the at least on my
feed lately, a little mixed opinions in terms of is
(25:05):
there going to be some health benefits from this?
Speaker 2 (25:09):
Should I be doing this, especially if I'm going to
try and maintain my protein intakeout point seven to one
grand per pound. What's your oppression or take on intermint fasting.
Speaker 3 (25:21):
So I think we have to define it first. Good point,
you know. I mean, here's what's so funny to me.
I don't know what it was like when you were
growing up, But when I was growing up, we ate
dinner at about you know, six thirty seven o'clock at night.
We went to bed at ten, so we had at
least you know, two to three hours between eating dinner
and going to bed. You wake up in the morning,
(25:42):
you have breakfast an hour or two after waking up,
and so you had like a twelve to fourteen hour
overnight fast and that was considered normal. And now it's
a diet because and I still remember in the United
States when Taco Bell started the four meal billboard and
it was like, you know, the meal at midnight. I'm like, great,
(26:04):
that's just what we need here. It was right alongside
remember when they cut all the fat out and we
were supposed to graze and eat six times a day
to keep tobolism up. I'm like, oh my gosh, these
crazy things. So I think the first thing is to
go what should we be how should we be eating well?
I like to have people eat about two hours after waking,
(26:25):
if possible, at least an hour, but give your pancreast
time to wake up, get out, see the sunlight, wake up,
and then you have your breakfast, you have lunch, you
have dinner. Hopefully you don't snack because you had your
protein fat fiber trifecta, so you weren't hungry. You're more
instant sensitive because you're lifting weights. You got good sleep,
so you're not instant resistant. Right, So you're doing that,
(26:46):
you're drinking a lot of water in between, so you're hydrated.
If you want to compress that feeding window, you got
to make sure you're getting your protein in. But the
other question is why, And that's what I always want
to find out with someone, whether it's they want to
go vegan, carnivor or whatever they want to do, It's like,
all right, well, what's the reason you're doing it, what's
the goal? And how do you measure success on that?
(27:09):
Because for most people, I think that they actually intermint
fast because they want to lose weight. And if they
want to lose weight, there are a variety ways to
get to that goal. So if narrowing your feeding window
allows you to control your food intake better, hey great,
as long as you can get in what you need
during that feeding window. Right, if it's for autophagy, I
(27:33):
think the single I have no idea when this magic
autophogy starts, Like, tell I don't know how to test
for it. I can't tell I hear that it's exactly
it's sixteen hours on Greeley, or maybe it's it's eighteen
hours hmm. I think the most controlled way to trigger
autophogy is to exercise, so, you know, but I think
(27:56):
it can be a great tool for improving insulin sensitivity,
giving your by time to heal. Just think about why
you're doing it and what the goals are. I don't love,
you know, for someone who's older doing one meal a day,
you know, or doing any kind of you know. I
think if you fast one day a month, it's not
going to be a problem. But if you were starting
(28:16):
to extend it fast, I'd be concerned. But again, it
depends on you, your muscle mass, et cetera, and your goals.
Speaker 2 (28:22):
Yeah, I think you nailed it there, JJ with It's
like what is your purpose? And I think people get
a little bit lost in it, especially a lot of
biohacking communities, thinking that, oh, to live optimally, I need
to do this. But I do think my personal opinion
is I do think it's a great tool for weight
(28:44):
loss if if you do it appropriately and you meet
your macro goals. But you got to make sure you're
meeting your your.
Speaker 3 (28:52):
Macro goals and monitoring your body composition. Because what we yeah,
we want to what I wish we could retire hire
the phrase weight loss, but I've been told by my
team that I cannot retire that phrase because people look
for weight loss, they don't look for fat loss. But
the reality is we want to be recomping. We want
(29:14):
to be losing fat building muscle, right, so we don't
want to lose weight. I mean, if you want to
lose weight, what you should do is not really eat
any protein, eat a low fat like colorquially restricted, low
carb diet, and sit on a chair because you will
(29:37):
lose a lot of muscle. Right the hospitalized right, I mean,
there you are. You're going to become cycophanic very quickly.
I mean, just immobilize yourself and take your protein away.
Speaker 2 (29:49):
Yeah, it's a good point because, like I've seen this
with a lot of people that chat to me about
their their weight loss journey. They a lot of people
that are doing all the right things right and they're
there the weight stays the same, and I keep telling them,
but don't you're you're stronger. You look like you put
(30:09):
on some muscle mass. It's not the absolute number that
you should be focusing on. It should be, as you said,
body camp. But I think one of the challenges is
getting that number. To be honest with you, like to
I got what the gym I go to has an
in body, so we we you know, obviously it's it's
I'm guessing the gold standards of Dexa. But but you know,
(30:34):
I think overall I always tell people like you're looking
for the trend.
Speaker 3 (30:37):
Maybe I have a process. And I don't know if
this happened in Canada, but in the States there was
this whole movement about not getting weighed when you go
to see your doctor, and you actually could have a
little card that says don't weigh me. It triggers me
and I thought, you know, we are looking at this
all wrong.
Speaker 2 (30:56):
I have someone that you would burn it.
Speaker 3 (31:00):
So yeah, you're like, huh, well, it's not what you weigh,
it's what that weight's made up of. No one would
go to the doctor and say, do not take my
blood pressure. It triggers me. And that's how we have
to look at this. If we're looking at correctly, if
someone went and they had every day, they have a
bioimpedan scale at home. Now are they accurate. They're not
as accurate as a deck st But you're looking for
(31:21):
a trend line, the relative change. And if every day
you got up, you went to the bathroom, you stayed
upright for like twenty thirty minutes, then you went on
your scale, and the scale reports to your phone, and
every week, once a week, you took the trend and
you went, is my total body water increasing, because that's
going to be a proxy for my fat free mass,
which is a proxy for my skeletal mass. Is my
(31:42):
body fat decreasing? And then once a week you did
a waste measurement and a waste to hit measurement. Then
you would have the information that you needed and then
every six to twelve months maybe do a DESA. But
if you kept those things the same, you would be
able to see a trend, and you wouldn't make yourself
crazy by looking at it every day going oh my gosh,
my weight went up. Oh my gosh, but I did
(32:02):
I ate perfectly right, But you know, we are dehydrated
one day, were constipated the next day. Like, you can't
look at your weight every day and make any kind
of accurate prediction, like my husband if you met my
husband yet. So my husband a couple of years ago,
when I was like, I'm gonna get in the best
shape of my life for sixty year coming along, He's like, okay,
(32:22):
and athletic guy has always been fits we go and
get our Dexa. Now. I actually started to pump my
weight up a little bit and add calories to put
in a little bit of muscle before I went to
get the Dexa And my DEXA at fifty nine was
the exact same as my decks at thirty nine, which
was thirteen point nine percent body fat. And I'm a
(32:43):
super lean person, like my average is generally around ten
to twelve percent body fat, which is rare for a woman.
It's just my genetics, right, And he was twenty five
percent body fat. You would never have looked at him
and thought that, and I was glad the machine said it,
and I didn't say it right as I get like like,
I was like wow, and I'm kind of going, maybe
(33:05):
it's wrong, and I'm like, how can the decks of
be wrong?
Speaker 2 (33:08):
You know?
Speaker 3 (33:09):
But he dropped. He went from twenty five percent body fat,
he dropped twenty seven pounds of fat and put on
twenty four pounds of muscle. Now that's a three pound change.
And so if you weren't tracking that, you go, wow,
you just worked out really hard and did all this
stuff for a year and you changed three pounds. But no,
(33:29):
he dropped fifteen percent body fat. But that's why you
have to track these things because we're watching grass grow.
Body composition change is like watching grass grow. If you're
looking at yourself every day, you'll never see it.
Speaker 2 (33:45):
And you know, there's one thing. I like what you
said that. I don't know if it's common practice or not,
but I like to take measurements regularly. Like some people
are like, oh, avoid the scales, avoid believe that at all,
because I gotta say it, like I find so, so
you go through, go to a Mexico trip, go to
(34:07):
it's Christmas or Thanksgiving, you're eating like crap for a
few days. I love having a sense of where I'm
at early because it's now it doesn't seem so daunting
to try and to try and refocus and to get
things back in gear right if you find your I'm
just use weight for the practical senses of this discussion.
(34:30):
But you gain five pounds over the holiday and or
over we'll say five pounds or ten pounds over a
two month period of time. That is so much more
daunting than am a couple pounds over In this case,
if you got to if you could measure your percent
body fat, I've gained a percent or two. Now, it
(34:53):
just seems that much more realistic to be able to
try and tweak your life, you know what I mean.
Like So, I actually I appreciate that approach. And I'm
not one hundred per cent sure it's universal, but I
like that you validated.
Speaker 3 (35:08):
The research shows that people who weigh in daily maintain
their weight. And I will tell you it's been two situations. Now,
I travel with a bioimpedin scale.
Speaker 2 (35:17):
Which can I ask?
Speaker 3 (35:19):
So I just use a little like at home, I
have this expensive it's like an in body, but I
travel with a little Renfox scale or a little Oxolene Pro.
Both of them will report to a bluetooth on your phone.
I travel with either one of those two, so I
have one at home and one in my suitcase. So
we went to Spain this summer, and right as we
(35:42):
were leaving for Spain, I had to switch my thyroid
medication from the one that I've been using to armor
thyroid and didn't think anything of it through it. My
case went off to Boston, landed in Spain, and next
day in Spain, my weight's up two pounds. I'm like,
you know, if you're flight travel, blah blah. Next day
(36:03):
it's up two more pounds. Now all of a sudden,
it's up six pounds. It's like over four days, and
I'm like, uh oh, and I then I went, wait
a minute. I changed my thyroid and fortunately I was
able to bump up my T three and fix it
within three days back to normal. But it was an
(36:24):
early like thank god, I've been checking it. And the
same thing happened during the pandemic where I got on
the scale and my weight went up two pounds. I'm like, okay,
well I must be stressed. I was like, started all
the stuffs, cortissaults is and then it was and then
I started gaining a pound a day, and I went
up six pounds and was able to detect an early
trigger of an autoimmune disease. And so that's why I
(36:45):
say we have all of this weirdness around weight. It's
a biomarker. We need to start realizing that it's not
a mean friend. It's not shameful to biomarkers.
Speaker 2 (36:58):
We're listening to Prevent over Scripture with Doctor King Live.
Speaker 4 (37:03):
Where the street end in the basement, partner with one
of your friends, and the tapschips all night, water, torture
and sin. The furnace is burning, but it's still cool.
Speaker 1 (37:24):
Stream us Live at SAGA nine sixty am dot C.
Speaker 2 (37:27):
A welcome back to Prevention over Prescription with Doctor King
amino acids. I gotta like you, gotta think there's a
little downside and potentially a lot of upside because I
(37:48):
forget that the stat it's something ridiculous like you lose
at least in the ICU, it's something like one percent
of your lean muscle mass. I guess every one or
two days, to be honest with you and and and
so like anything to help mitigate that, Like, I'm actually
surprised we don't give our patients creatine. I'm surprised we
don't even like we often aren't thinking protein when it
(38:09):
comes to no.
Speaker 3 (38:10):
And if you think about it, so in terms of
protein absorption, you know, if you do a mixed meal,
you're going to absorb less. Then you walk it over
and you go, okay, I just have way you'll absorb more.
Then you walk it over and go, ca do essential
amino acids all absorb even more? Like why wouldn't you
just make sure you're doing that? You in normal life,
we have about three hundred grams of amino acid turnover
(38:32):
a day. Now you're in a hyper state, so you
need even more, right, and you can only recycle so much,
so you've got to tear it from your muscles, which
is what's happening.
Speaker 2 (38:44):
So can I ask for more senior population or as
we're getting older as a why not?
Speaker 3 (38:52):
Just seniors are way older now? Did you notice that?
Like they're eighty plus?
Speaker 2 (38:56):
We see it like middle.
Speaker 3 (38:57):
Age now is forty to eighty for me? Yeah, pivoting, moving, moving,
kicking it down.
Speaker 2 (39:04):
But why not like when you say in cuential mini acid,
why not just weigh protein or you could.
Speaker 3 (39:11):
Do wait, you could do weight. One of the things
that's great about essential amino acids is they're not going
to fill you up, So if you've got someone with
no appetite, then you can do that, like people who
are maybe being overdosed on GLP one agonists. Instead of
doing the microdosing, you could use essential aminos if they
(39:32):
have no appetite. So it overcomes that part of it.
Speaker 2 (39:35):
Amazing, amazing. I know we're up against it, but there's
a couple areas that I've heard you comment on that
I really find intriguing. So I'm going to I'm going
to open the door for whichever one you want to
dance with a little bit mitochondrial health, which to me
is a bit of a mystery still in terms of
(39:58):
at least from a supple mentation perspective. I personally haven't
deep dove into it or had anybody on the show
to talk about that or the or the g LP
ones because I know you heard about your experience just earlier.
So either like whichever direction you're feeling more passionable.
Speaker 3 (40:21):
Well, I love both of them. I mean, I think both.
I think the challenge with mitochondria is you can't measure it,
so it's like this, like what are they People can't
see it, so how do they know?
Speaker 2 (40:34):
That's the part I was I was discussing with another
colleague too, is like the interventions, how do you know
they're working? So that's part of the concern I have
with all this talk about a lot of caldrial function.
But yeah, I'm curious to hear your take, and.
Speaker 3 (40:46):
I love things. Take vitamin D. You test your vitamin D,
you're like, oh, I'm at the right level.
Speaker 1 (40:50):
Right.
Speaker 3 (40:52):
It's challenging with mitochondria though, when you look at all
of the things that happen as we age, right, you
start to get slowed down, you're not as strong, you're tired.
These are all mitochondria. So one of the cool things
is when you start to support your mitochondria with high
INTENSI animal training. You know, exercises the biggie, but then
(41:13):
ury liithinae is the other big one. You'll feel a difference.
I mean you totally can tell, yeah, you'll have more energy. Well,
so I have always exercised, so I can't go well,
I didn't exercise now exercise. Now I have more energy.
We know that people who exercise are more energetic. Why
because they've got better mitochondria and more mitochondria. I mean,
(41:34):
that's one of the things exercise does, right, It helps
with mitochondria biogenesis. There's also a post biotic your gut
makes from things like raspberries and walnuts and pomegranates that
can help with something called mitophagy, which you know we
talk about autophagy. Mitophagy is where your body's taking out
the trash of the mitochondria and using it to build
(41:56):
new mitochondria and renewing your mitochondria. And you actually will
feel it. And that's what's cool. Like, there's two supplements
I love because you can feel them. One's creatine and
one's eurolithina. And that's that Timeline. I did a Timeline
panel this morning. Now on the GLP one side of things,
here's what happened. I was at a conference a couple
(42:17):
of years ago called Integrative Healthcare Symposium in New York.
Have you ever been to that great conference? And there
was a doctor, doctor William Ceds, who's a big peptide doc,
and I went in. He was talking about GLP once well,
he started to talk about all how they work, what
they do, and you know everyone talks about them. Oh,
they just get rid of your appetite. Well, that's one
thing they do. They slow down schastric empty. But the
(42:40):
biggest things they do is they put out inflammation. They
reduce inflammation, and they reduce neural inflammation, and they actually
to be regenerative. They can help with blood flow, they
lower blood pressure, they help with cardiac outputs. So they're
going through all the stuff and I'm listening told you
my son with the brain injury. Now, my son with
the brain injury, I also put on your an A
(43:01):
because it helps with all of his mitochondria. Write. But
I'm listening to this and I went, hold on, what's
it do for the brain? It turns out there doing
all this research for it with neuroregeneration. Now, my son
had the first brain injury and then ended up with
a second brain injury, which is a whole story I'll
tell you offline. And now we did a second spec
(43:24):
scan and neuroquant and found that like from the second one,
he was like really regressing fast, and I'm like, what
do I do? Turned around, gave him GOP one agonist,
compounded microdosing changed the game. So when you start to
look at these, first of all, isn't it weird that
(43:46):
we have a medication that people are being shamed for using.
What is that? Why are you being shamed for using
a thing? So if you look at what's going on
in obesity and just the skyrocketing rate of obesity, and
then you look at what's under the hood, I do
not believe that that we lose weight to get healthy.
I believe that in order for you to lose weight,
(44:06):
which means drop body fat, hold onto our build muscle. Ideally,
you actually have to be metabolically healthy. If you're super
insulin resistant, try to shed body fat. Try. I've got
one guy right now with a forty insulin who's three
hundred and eighty five pounds. We have worked for months
to get him to three point fifty, and he will
not go into GLP one because everyone's like, don't get
(44:26):
the jab and like all this shame around it. I'm like,
you've got a forty insulin and we you know, I mean,
we finally have gotten to be able to move some
because he's so inflamed, it's so hard. He was doing
three thousand steps a day, and then they wanted to
put him on testosterone. I'm like, haven't you seen this?
You know the studies show that people who have three
thousand steps a day, who do three thousand steps a
(44:46):
day are hypogonadyl. I'm like, why don't we just get
you moving more first and see if we can do this,
because with that testosterone level, if you add testosterone with
a high insulin and you're not moving, you're probably just
can become estrogenic anyway. So we'll just compare helm the problem.
But I couldn't get them to do it because of
all the shame out there about this. But if you
(45:07):
look at what's going on in the obesite landscape, what
is it thirty percent of the US now is fatty
liver forty three percent now obese people who have insulin resistance,
which is what nearly ninety three percent or higher fatty
liver obesity have poor GLP one production. So yes, this
(45:29):
could just be like, this could be a problem. Now,
it's not why it happened, But what if once you
get to this point, you're in a metabolic black hole
where you've got a GOLP one deficiency. So you're going
to have increased hunger, increased cravings, more insulin resistance. And
what if we have something where if we gave you
a little bit of it, not the dose they're using,
(45:50):
but a microdose of it that would get your body
to release insulin at the right time, improves satiety, reduce
inflammation so you could start to move, more blood flow
so that your heart would work better, reduce your blood pressure.
Why is this a bad thing? I'm just not understanding it.
Speaker 2 (46:09):
Yeah, it's such a good point. It's all contexts, right,
Like it's all like we do this so much in medicine,
Like it's black or white. It's either good or it's bad,
it's not. It depends which I think in many a context,
(46:31):
adding a GP who one makes a ton of sense.
Like I've just I told this to my audience too.
If I woke up fifty pounds heavier right now and
I was going to be able to still implement some
of those lifestyle changes, would I take a GLP want? Hell? Yeah,
I want to get I don't want to move to
(46:51):
diabetes and progress and see all the complications related to that.
So is there a context where I wouldn't Yeah, when
you're five pounds overweight, you're looking to fit into a
dress better or all that kind.
Speaker 3 (47:05):
Of if you were using it for that reason. But
what if you were using it like my son with
the brain injury wasn't a weight loss. It was for
the brain injury. And guess what it did. It also
he had he's had blood pressure issues since the brain injury.
That it resolves, he could get off the blood pressure medication. Wow.
So that's why I say, we got to look like
there's so much emotion around these I'm like, could we
(47:28):
Why are we being emotional about a peptide? No one's
emotional about thyroid And they're also not taking thyroine and going,
you know, just keep uping the dose. All right. It's like,
where what's the right amount? And could we use this
to heal you? And maybe if we can't heal it
and you have chronically low g i'lpy one, yeah, maybe
you'll have to cycle it forever. But you're getting off
(47:50):
all these other things. I mean, OBC is a like
they talk about how much this drug costs for small
compounded it that's ridiculous use small amounts. But OBC is
a very expensive disease. We could talk about whether it's
disease or not, but it's very expensive, right, it's got
all of these comorbidities.
Speaker 2 (48:08):
Yeah. No, I love the nuance, JJ, and I once again,
I hope your son's doing okay. And I love also
hearing the advocacy and that in that landscape where you know,
a lot of these approaches might not be offered. But
because of your level of expertise and the connections you've
(48:30):
made over the years, I'm sure you felt lucky to
have you at his bedside.
Speaker 3 (48:37):
I know, I think about the people that don't have
access to these things. You know, that's that's what we
need to change. People should be able to be make
educated decisions and have access. And you know, forty years,
my specialty really has been what I call weight loss resistance,
and I just see people struggle so much if it
was as easy as I mean, yes, we need to
(48:59):
be eating foods protein personally, but sometimes we need a
little leg up to get there.
Speaker 2 (49:06):
Yeah. I mean, there's the reason why these meds exist.
And yeah, leveraging them in the right way I think
is only smart. JJ. This has been an absolute slice.
I really appreciate you joining us on the show. Learned
a time, especially hearing about the mitochondria health directions for
(49:30):
GP ones that maybe a lot of us haven't.
Speaker 3 (49:32):
Heard about the research there by the way, but you
can find it. Have you heard of that app consensus? Yeah,
you can find it there.
Speaker 2 (49:42):
Yeah, it's it's so yeah. Anyways, how much we learned
and benefit from JJ has been amazing. Where can people
track you down and get subscribe to the podcast where
all the things?
Speaker 3 (49:59):
Well, thank you so much. Should be fun to have
you online too, JJ virgin dot com And that's where
I have, Like I have an eight protein first challenge
and an exercise and next challenge that's another cool areas exercise.
Speaker 2 (50:11):
I love that context. My boys are all over it.
Speaker 3 (50:14):
Fantastic. Did you see the study I saw it on
I subscribed to Ronda Patrick's feed, and this study on
VILPA vigorous intermittent lifestyle physical activity that people who do
ten minutes of VILPA a day in one to two
minute bursts versus people who don't, they have a forty
to fifty percent reduction and all cause mortality for cancer
(50:35):
and heartsease.
Speaker 2 (50:36):
That's crazy. I also saw one that was it I
can't remember if it was ten body squats or or
a forty five second.
Speaker 3 (50:46):
Oh, thirty seconds of air squats is that what it was?
Thirty seconds or anyway it was. It was after a meal,
will do you know versus ten minutes of walking? Yeah,
post meal and it was thirty air squads.
Speaker 2 (50:57):
And I think it was just as effective or something. Yeah,
those lines, which which is great because it's just a
once again it's always like keeping it simple and make
and don't yeah that don't have barriers like you can
do squats post me. I promise you all of us
can do it as a family. You know what I'm saying.
But uh yeah, do we fear? What else can people get?
(51:18):
Ahold of your books?
Speaker 3 (51:19):
Everything is all JJ virgin dot com website and that
will lead you to all things ME.
Speaker 2 (51:27):
And you want more things JJ. Folks. It's all winning.
Thank you so much, Jjay. This meant to the world.
If you enjoyed that, please leave us any comments at
quodcast nine nine at gmail dot com. Leave a five
star rating. Follow us on TikTok, Instagram, YouTube, Facebook, Twitter
at quodcast, Jump on our newsletter, jump on our community,
(51:49):
check out guid and nutrition. We've got put in podcasts
fifteen for your fifteen percent off the bundles and the supplements,
all these things that we're promoting, all these things that
we're getting behind, is on that preventative side, on that
proactive side, so that you show up as your best self,
show up guide a strong baby. Here we go. Let's
(52:10):
do this all right people, I hope you're feeling a
little bit more jumping your step after that episode. Thanks
for listening. Talk Ross here.
Speaker 5 (52:20):
Yeah, it's like, if you want to ride with me,
you don't even know what right is, looks, if you
want to get clean, you want to get thirty, you
want to go left right.
Speaker 2 (52:27):
This is what we don't want us to knock up.
Speaker 3 (52:29):
Let's just.
Speaker 1 (52:32):
No radio, no problem. Stream is live on SAGA ninety
sixty am dot co a
The views expressed in the following program are those of
the participants and do not necessarily reflect the views of
Saga nine sixty am or its management, doctor k Here.
Speaker 2 (00:10):
I'm super excited to share something that we've been working
on for a while and it is close to my heart.
That is Guyada Nutritian. As many of you know, my
mission is to keep people healthy and out of the ICU,
and guided nutrition is a big part of that goal.
Our supplements are Health Canada approved and made only with
the highest quality ingredients. Whether you're looking for protein powder
(00:33):
or fuel your workouts, collagen to support your joints, magnesium
to boost recovery and sleep, Guyada got you covered. This
isn't just about selling products, y'all. This is about building
a community of people who are committed to their health.
I want y'all to be Guyadas strong. That's strong in body,
strong in mind, and ready to tackle whatever life flows
(00:55):
your way. Now we've got a special offer. You get
fifteen percent off your order I Gotta Nutrition dot com
by using promo code Quadcast fifteen at checkout, or just
use the link in the show notes to claim your discount.
So if you're ready to dance, and get to that
next step in your health journey. Fuel your body with
high quality science back supplements. Head over to guy at
(01:17):
nutrition dot com that is Gya Ta nutrition dot Com
and grab what you need. Thanks for all this the form.
Let's continue to show up as our best selves. It's
all about staying got a strong baby. Next, I want
to tell you about elements. That's LM and T for real.
The key to proper hydration isn't just water, it's water
(01:40):
plus electrolytes. This balance is vital to avoid issues like
muscle cramps energy dips often caused by dilution of electrolyte levels.
So enter Element, an electrolyte drink makes that's tasty, convenient
and free from sugar and artificial additives. Element provides optimal
ratios of sodium, potassium, magnesium, ensuring not only health and
(02:02):
performance benefits, but also a delightful tasty experience like orange salt,
citrus salt, and then new and delicious watermelon salt. My
favor And for those that sign up, you get a
free sample and to celebrate our partnership right now, we're
offering a free sample pack on your first order. You
simply have to go to Drink Element dot Com backslash podcast.
(02:24):
That's Drink Element dot Com backslash KWA Dcast. Welcome to
Prevention Over Prescription, the podcast where we focus on what
truly matters, taking control of your health before it takes
control of you. I'm Doctor Cordial Karen Mantang I see physician,
health Advocate and your guide to living stronger, healthier and longer.
(02:49):
And each episode will explore how you can prevent illness
and th thrive through practical advice on nutrition, movement, stress management,
and building a supportive community. Because prevention isn't just better
than prescription, it's the key to showing up as your
best self. Let's get started, all right, Procastination. We have
(03:10):
a very special guest, JJ Virgin, triple certified nutrition, multiple bestseller, author.
Speaker 3 (03:22):
Podcaster, Fitness Hall of Famer, Fitness Hall of Famer Gyn
I was gonna start with that.
Speaker 2 (03:29):
Too, by the way, Jj. It's funny because I was
talking to my wife earlier and we were looking at
all these amazing programs are you Daemonia and in the morning,
and I told her, I'm like, do you think anyone's
going to be at the gym right now? And lo
and behold JJ hustling doing her doing all the all
the things, and but JJ, honestly, it's a great pleasure
(03:53):
and honor for you to be on the podcast. So
thanks for joining us.
Speaker 3 (03:55):
Well, thanks for having me.
Speaker 2 (03:57):
Absolutely, I wanted to take a step back back, JJ,
because your area of focus. You know, when we look
at like the podcast people over forty, did you naturally
just fall into this demographic or were you drawn to
it for whatever reason, because let's be honest with you,
(04:19):
there's been so many myths when it comes to health
and wellness, especially as we age. But I want to
hear from you what really drew you to this, to
this demographic?
Speaker 3 (04:29):
I aged. Yeah, if you'd asked me this thirty years ago,
I would have been like, eh, who cares about that?
Speaker 4 (04:39):
Right?
Speaker 3 (04:39):
But you know, all of a sudden I turned sixty wonderful,
so I got very interested in powerful aging.
Speaker 2 (04:48):
And look, you look incredible by the way of sixty
years old. You would never guess.
Speaker 3 (04:53):
It, Thank you very much. Well, what actually happened is
in my late fifties, and you'll appreciate the relevance of this.
I grew up I was the tallest Kidden class, right,
so I was on all the boys teams, and I
lifted weights with the high school football team, so I
was always this strong girl. A couple of years ago,
I couldn't open a jar and I didn't think anything
(05:13):
of it handed to my husband, But the third time
it happened, I'm like, what is going on here? Because
grip strength is a proxy for overall strength, and here
I was at the gym and I was doing better
than the other people my age. So I'm like, I'm great,
but you know I'm losing this grip strength and it
was like a shot across the bow. And you know,
as we age, we lose fast twitch, muscle, fiber. This
(05:36):
is why I focus on aging power fleeks. That's where
you generate your power from. And I think it's also
just a metaphor when you do hard things, like you
can do hard things. The more you do, the more
you can do, right, So it's kind of a metaphor
for life. So that's where this all came from. So
I was like, oh, time to focus on this. So
hence the well beyond forty double on tundra.
Speaker 2 (05:58):
Amazing, amazing. So what changed? How did you make the
transition in terms of addressing the fast twitch of dressing
the power because once again, I think a lot of
people don't approach, don't have this approach when it comes
to aging. They think, hey, maybe I'm a doctor or
whoever told me to list some weights. Yes, I could
(06:19):
keep up my cardio and continue to jog and what
have you. But how did you make the pivot?
Speaker 3 (06:26):
I have the fortunate background of being an exercise physiologist,
so that was good because here's the reality, Like we
look at healthcare practitioners' training and they're lucky if they
get a little nutrition, but there's no exercise to speak of.
And the reality is, as we age, it's not just
about moving. You have to be very specific on the
(06:47):
type of movement you do. Because on our bodies, we
have two different types of muscle fiber, and then a
hybrid in between. So we have slow twitch and we
have fast twitch. Slow twitch is what we're using right
now to keep us upright, to move us around, fast
twitches to be able to pick up heavy things, move fast,
and then we have the ones in between that will
flip to whatever we're using the most. So if you're
(07:07):
doing more fast twitch exercise, those hybrids will move to fast.
If you're doing more slow, they'll go slow. That's why
it's like when people say, what about slow training, I'm like,
you'll go slow if you slow train. And so as
we age, we predominantly lose that fast twitch, which is
why they'll look at things like gate speed as an
indicator of all cause mortality. So I look at this
(07:28):
and go, all right, we clearly need to put the
priority on fast twitched muscle fiber as we age. And
you don't. You don't hear any distinction when people are aging.
It's like, oh, yeah, you got to walk, do some flexibility,
go to a yoga class, and that's important, but you
also need to lift some heavy things like we were
doing at the gym the other day.
Speaker 2 (07:48):
Absolutely, and so maybe we could walk through some of
the ways literally to thrive and to create that fast
to create the fast witch capacity. Because there's so many
of us that when especially when it comes to the
(08:09):
health and wellness space and all the advice over getting,
it's hard to know where to start. It's hard to
know what the focus.
Speaker 3 (08:16):
Right, and there might be some conflicting information.
Speaker 2 (08:18):
Which there honestly, there's tons of.
Speaker 3 (08:21):
Well, let's just go with some facts to start with.
To paint the pictures so people will understand how important
this is because starting at around the age thirty, and
it's not like thirty some magic number. In fact, I
don't know if you saw the latest study that showed
that we had like these two pivotal times when we
kind of like increase our aging forty four and sixty
(08:44):
as these big like aging versts. But starting at around
age thirty, we start to lose muscle mass and it's
up to one percent a year, it's like three to
eight percent a decade. But more importantly, we lose muscle
strength and about two to four times the amount of that.
We lose the size, and we lose muscle power even
more so six to eight percent. Power strength is if
(09:06):
you were going to pick up one thing, the heaviest
thing you could pick up once that strength and power
is how fast you could do something, And so you've
got that going on. We also know that we lose
VO two max and that is the biggest indicator of
all cause mortality. So if you think about that, you go,
all right, what do we need to do If those
are the big issues, what should we do in order
(09:28):
to counteract that? And it's exercise probably is the single
biggest thing you can do to slow down or reverse aging.
But then you of course got to have the nutrition
and recovery to fuel it and recover well. But with
the exercise side, where I like to start because I
like to be very actionable. Otherwise people don't do anything right,
(09:51):
and I think the first place to start is just
to ensure that you're actually moving more. And to me,
this is like flossing, So I don't count this as
exercise because in order for something to be exercise, you
have to do more than what you're used to in
your body is to adapt to get stronger. So for
some people walking might be exercise for a little while
(10:13):
because they're very deconditioned. But ideally the first thing you
do is you start clocking in your steps. You track
it on something like an oral ring, right, you make
sure you're getting in a minimal because the bell curve
says at least eight thousand steps a day. When they've
looked at all the studies, it's seventy five hundred to
eight thousands. Where it makes a difference. More is better.
But that's like that piece you want it the place
(10:34):
you want to get to, So that's where I start,
let's just make sure you're doing that, because what I
don't want to do is give people all these recommendations
and now they're exercising thirty minutes three times a week
and sitting on their butt the rest of the time, right,
because it can happen. So that's step one. Once they're
doing that, I'm like, could we throw a rocking vest on.
(10:55):
Remember when you went to school and you wore that
backpack with the books that.
Speaker 2 (10:59):
Was super heavy.
Speaker 3 (11:00):
That was rucking. We all rucked as kids. Right, they
don't ruck anymore because now they have their iPad or whatever.
But the first thing I like them to do is
let's walk. Then maybe we could ruck a bit, and
then we'll start to add in the real targeted, specific exercise.
And I always start with resistance training because again, if
you don't use it, you lose it. And I want
(11:21):
to make sure that we're getting in you know, we're
building muscle. I think this is like your four oh
one k for your body is packing on as much muscle.
And I say that those words very specifically, like pack
on as much muscle as you possibly can, because putting
on ten pounds of muscle a year is a struggle.
And it's important to say that because so many women
(11:42):
are like, I don't want to get bulky. I'm like
your wildest dreams. Forty years of doing this with people,
I've never had a woman get bigger lifting weights because
muscles metabolic spanks. It holds everything in tighter and boost
your metabolism. So if all you did was focus on
building muscle, you are going to become more insolent sensitive.
So you're gonna be better at using fat for fuel,
(12:05):
You're gonna have better immune system, and you're gonna have
a little bit better metabolism too. So that's always my
first place to start.
Speaker 2 (12:12):
You are listening to Prevention and over Prescription with Doctor K.
Speaker 5 (12:16):
H v to is a p shizu mynzu used to
drive down an ba was turving them in a home
and a survice got a ther cheap for them. Plus
if they were short with cheese, that would work. But no,
but what we got ridded at.
Speaker 1 (12:31):
Stream us Live at SAGA nine sixty am dot.
Speaker 4 (12:34):
C A.
Speaker 2 (12:37):
Hey life, Welcome back to Prevention over Prescription with Doctor K.
Like when did this come to more of a headway
in terms of the leveraging muscle, Like once again because
we're not learning this and I just I can't tell
(12:58):
if it was just my IG feed getting and in the
data with stuff. But is it recent studies? Is it
just people coming to that awareness that this is what
we need to do?
Speaker 5 (13:08):
Well.
Speaker 3 (13:08):
I will tell you back in graduate school, I was
paying my way through graduate school as a personal trainer.
In fact, there, as far as I can tell me,
Mark Sisson and Tony Horton and body by Jake were
the first personal trainers way back in the early eighties.
And what I discovered because in graduate school all of
our research was being done on cardio for a couple
(13:28):
of reasons. Number one, because pre Corps gave us a
ton of machines, so we had all the treadmills, right,
So that was the first part. But also because people
came in three days a week and they had an
hour class and it was really easy to do a
thirty minute protocol. I recognized very quickly personal training with
people that that was not getting them to their goals
(13:49):
and they weren't going to pay me if they weren't
getting results. And so I started doing resistance training because
I went down we had in California where I was
doing this. In La we had a bodybuilding gym called
Golds Gym. It was the mecca of bodybuilding. Have you
ever been to it?
Speaker 2 (14:05):
I've goals.
Speaker 3 (14:11):
When I first went there, it was literally one warehouse,
and it was two warehouses, and it became three warehouses.
And what was wild about this place is when I
first started going, because later on they added a cardio room,
but at first they had a little loft and they
had three assault bikes and that was it. Everything else
was all of this weight equipment, and people would go
(14:33):
up there. The bikes were always empty, like if someone
was ripping for a contest, they would go up there,
but no one ever used them. They were all in
the weight room. And what I noticed was these people
looked amazing, and the people that we had at school
doing all the cardio did not. In fact, what you'll
hear is that someone who's an endurance runner generally has
the same muscle mass as a couch potato. Right, So
(14:57):
I went, you know, when I'm in school, I want
to learn these things, but I also need to get paid,
So I'm going to get people results, and resistance training
gets some results because it actually is going to change
their metabolism. Whereas the cardio, like if they stop, they're
going to lose the results. You stop lifting weights, You're
not going to lose all the muscle overnight. You'll keep it.
(15:17):
So that's what I notice now. I've been beating their
resistance training drum for years, and I feel like in
the last five to ten years it's really started to
come out. I think because a lot of experts have
really started getting it out there. I mean, doctor Gabrielle
Lyon wrote Forever Strong, Doctor Mark him has started talking
about it, Peter A. Tia has been talking about So
that's been fantastic And I love the concept that doctor
(15:40):
Peter Attia talks about with the centenarian de Catalon. Yeah,
it's so great because if you think about it, all, right,
what do I want to do in my eighties and
nineties and I better train for it now? And I'll
tell you, people will say, they go, I can't do
those squats because I've got bad knees, and I go,
but you have to get off the toilet, right, So
(16:01):
what do we want to be able to do in life?
I know, like, if I'm looking at my goals for
eighties and nineties, I want to wear stilettos. I want
to be able to walk up and downstairs and dance
and I don't ever want to have to call my
husband to get off the toilet. So I'm going to
squad And I think this is important because when you're
doing resistance training, you're not doing it to be better
at resistance training. You're not doing it so that you
can do really great things at the gym. You're doing
(16:23):
it so you can be better out in the wild
and not get injured.
Speaker 2 (16:26):
Functional. Yeah, no, one hundred percent. And I'm key to
get your input in terms of all these clients you've
worked with, almost like what what do you feel like
is the minimal effect of those Like how do how
frequently do people have to get the gym? Do you have?
As you mentioned, you want to lift heavy to get
(16:47):
the results of you know, increasing lean muscle mass, the
effect it has on your bones, But in terms of
volume or frequency, what comes to mind when when dealing
with all of the as you for work with.
Speaker 3 (17:01):
Well, what's great is it doesn't take that much and
once you've got it, it doesn't take that much to maintain.
You've got to dial the diet in too, but two
days a week and getting in the volume of well.
I've divided the body into four parts, but I focus
on three. So upper body pushing, example would be a
(17:21):
push up, an overhead press, a dip and you talk
about going to the gym, but the reality is you
could do those things at home. Upper body pulling like
a pull up, a pull down, a bend of a row,
an upright row hip and thigh hinging, squats and deadlifts,
and then power core. But the reality is if you're
doing squats and deadlifts and push up like, you got
(17:44):
it right. So I want my core to be functional.
I'm not worried about being in a physique contest and
having six pack apps. I want abs that actually work
in the back that actually works. So if I'm doing squats,
deadlifts and bend of a rowse I got it. So
if you're doing that and you're hitting each of those
body parts twice a week, maybe even once a week,
(18:07):
but I think twice when you're trying to build and
getting it like at least twenty total sets per week
per area. That will do for hyperchape as long as
you're pushing. Remember, exercise is doing more than what you're
used to so your body can adapt and get stronger.
So you can't just go in every week and do
a Can I do two sets of ten push ups
twice a week? No, it's got to get harder. So
(18:29):
maybe you go to three sets, maybe you do it faster,
maybe you go to fifteen reps. But you want to
progress as well.
Speaker 2 (18:36):
Absolutely, And I like that practical aspect. JJ like just
giving people hope, really because you see a lot once
again on your ig feet or what have you. People
get to the gym three five days a week, sometimes
six days a week and hearing that you could get
that impact in one session per week. And as you mentioned,
(19:00):
got to push. You got to be able to to
not have that laxadaisical approach when coming to the gym.
But I think this is what I like to hear
and what the audience is hearing is that it's attainable.
It's not some kind of pipe dream running a marathon goal.
It's once or twice three times a week. And even
(19:23):
more importantly, you could do this at home.
Speaker 3 (19:25):
You could, So I think that to start, if you
said I'm going to do this twice a week and
I could do it at home, I could use some
dumbells and a TRX trainer have you. I love the
TRX Trainer.
Speaker 2 (19:36):
I think it's it's muscle. It's a muscle that you
don't even like you're sore after, like you know what
I mean, Like you think, hey, there's no body, there's
no way to along with this, but using your own
body weight exercises can push you.
Speaker 3 (19:50):
I'd never used one before, and I was at a
spa and a TRX Master Trainer was there. I'm like,
all right, game on, he killed me, Like okay. But
I think what happens on some of the social feeds
is you watch this crazy stuff. You're like, okay, yeah,
I'm out. I'm out. And if you think about this,
you want to do things that are functional that mimic
(20:13):
activities of daily living, like a squat, like a Beno
a row I love farmers carry so simple things that
you could do and you can do them at home
to start. Now, at some point you might need to
progress if you want heavier weights, but you can also
just buy heavier weights for home too.
Speaker 2 (20:28):
Absolutely, absolutely, once again, JJ I just like the practical
approach taking away barriers for people to really achieve their goals.
And as I've mentioned many times on my podcast here
is that strength is insurance. Like I see it too
(20:49):
often in the ICU, where patients come in frail and
don't have that body armor, and when they have adversity,
physical adversity, they're not able to overcome it and as
a result you get all the repeat infections, the clots
in the leg, the sacral ulcers, and so this to me,
(21:10):
as we age is absolutely vital.
Speaker 3 (21:13):
Yeah, that's why you want to lay down as much
as possible because then if you do get injured, you
have a little bit of extra in the bank.
Speaker 2 (21:19):
Absolutely, And to be honest, I was telling somebody this
before we air, but those miracle stories that we get,
miracle recovery stories, nine times out of ten they're gym rats.
There are people that go to the gym on a
regular basis, that exercise on a regular basis. And it's
not just the foundation that they're strong, but it's also this,
(21:42):
it's the mental capacity they have that because those times,
I mean, I don't know when you flew in JJ,
but getting up at I think it was around like
seven thirty eight o'clock you hit the gym. How often
do you truly feel like doing it? But you're there,
you overcome that inertia and you do it day in
and day out. And when you have that adversity, when
(22:04):
it comes to your health, that same mindset comes into play.
Speaker 3 (22:08):
You know that saying the way you do one thing
is the way you do everything. You work out to
do hard things. You learn that you can do hard things.
So if you can do hard things in the gym,
then you can do hard things in life.
Speaker 2 (22:24):
Absolutely. Absolutely. The nutrition aspect, I think this is another
component that has a lot of multiple directions. You're hearing
people talking about carnivore, You're hearing people talking about vegan,
people talking about whole foods. I like to hear your
(22:46):
take because once again, JJ, I think what it draws
me to you? And my wife is a huge fan
by the way as well?
Speaker 3 (22:55):
Is it to meet her?
Speaker 2 (22:56):
Oh we just unfortunately she just had to fly back home.
But it's like you have a practical approach, it's simplified
and it doesn't have to be too complicated. But what
do you feel like for as we age is the
important components for us to thrive to be that? What
(23:19):
was it the term you use the octah.
Speaker 3 (23:22):
The Centenary Catholic Catholic. That's that's a deal over from
doctor Peter Attia.
Speaker 2 (23:29):
We'll take it.
Speaker 3 (23:29):
Well, if you look at it, what's happening. We have
this phenomenon called anabolic resistance as we age, which means
our body now has trouble using protein to trigger muscle
protein synthsus. Right, So we actually need more protein, not
less as we age. And when you look at the
(23:51):
RDI in the United States, it was based on young
men and they were looking at nitrogen and extretion studies
and it's like, you know it basic, overstated things. And
it was also not based on seniors, so we need
twice as much. I mean, what all the studies are
showing and all the research sciences are saying are basically
(24:13):
somewhere between zero point seven to one or even higher.
Speaker 2 (24:17):
We're listening to Prevention over Prescription with doctor.
Speaker 1 (24:20):
K from No Radio, No Problem stream is live on
(24:42):
SAGA ninety sixty AM dot C.
Speaker 6 (24:44):
A picture Welcome back to Prevention over Prescription with doctor
Carroll Fasting like you're hearing the at least on my
feed lately, a little mixed opinions in terms of is
(25:05):
there going to be some health benefits from this?
Speaker 2 (25:09):
Should I be doing this, especially if I'm going to
try and maintain my protein intakeout point seven to one
grand per pound. What's your oppression or take on intermint fasting.
Speaker 3 (25:21):
So I think we have to define it first. Good point,
you know. I mean, here's what's so funny to me.
I don't know what it was like when you were
growing up, But when I was growing up, we ate
dinner at about you know, six thirty seven o'clock at night.
We went to bed at ten, so we had at
least you know, two to three hours between eating dinner
and going to bed. You wake up in the morning,
(25:42):
you have breakfast an hour or two after waking up,
and so you had like a twelve to fourteen hour
overnight fast and that was considered normal. And now it's
a diet because and I still remember in the United
States when Taco Bell started the four meal billboard and
it was like, you know, the meal at midnight. I'm like, great,
(26:04):
that's just what we need here. It was right alongside
remember when they cut all the fat out and we
were supposed to graze and eat six times a day
to keep tobolism up. I'm like, oh my gosh, these
crazy things. So I think the first thing is to
go what should we be how should we be eating well?
I like to have people eat about two hours after waking,
(26:25):
if possible, at least an hour, but give your pancreast
time to wake up, get out, see the sunlight, wake up,
and then you have your breakfast, you have lunch, you
have dinner. Hopefully you don't snack because you had your
protein fat fiber trifecta, so you weren't hungry. You're more
instant sensitive because you're lifting weights. You got good sleep,
so you're not instant resistant. Right, So you're doing that,
(26:46):
you're drinking a lot of water in between, so you're hydrated.
If you want to compress that feeding window, you got
to make sure you're getting your protein in. But the
other question is why, And that's what I always want
to find out with someone, whether it's they want to
go vegan, carnivor or whatever they want to do, It's like,
all right, well, what's the reason you're doing it, what's
the goal? And how do you measure success on that?
(27:09):
Because for most people, I think that they actually intermint
fast because they want to lose weight. And if they
want to lose weight, there are a variety ways to
get to that goal. So if narrowing your feeding window
allows you to control your food intake better, hey great,
as long as you can get in what you need
during that feeding window. Right, if it's for autophagy, I
(27:33):
think the single I have no idea when this magic
autophogy starts, Like, tell I don't know how to test
for it. I can't tell I hear that it's exactly
it's sixteen hours on Greeley, or maybe it's it's eighteen
hours hmm. I think the most controlled way to trigger
autophogy is to exercise, so, you know, but I think
(27:56):
it can be a great tool for improving insulin sensitivity,
giving your by time to heal. Just think about why
you're doing it and what the goals are. I don't love,
you know, for someone who's older doing one meal a day,
you know, or doing any kind of you know. I
think if you fast one day a month, it's not
going to be a problem. But if you were starting
(28:16):
to extend it fast, I'd be concerned. But again, it
depends on you, your muscle mass, et cetera, and your goals.
Speaker 2 (28:22):
Yeah, I think you nailed it there, JJ with It's
like what is your purpose? And I think people get
a little bit lost in it, especially a lot of
biohacking communities, thinking that, oh, to live optimally, I need
to do this. But I do think my personal opinion
is I do think it's a great tool for weight
(28:44):
loss if if you do it appropriately and you meet
your macro goals. But you got to make sure you're
meeting your your.
Speaker 3 (28:52):
Macro goals and monitoring your body composition. Because what we yeah,
we want to what I wish we could retire hire
the phrase weight loss, but I've been told by my
team that I cannot retire that phrase because people look
for weight loss, they don't look for fat loss. But
the reality is we want to be recomping. We want
(29:14):
to be losing fat building muscle, right, so we don't
want to lose weight. I mean, if you want to
lose weight, what you should do is not really eat
any protein, eat a low fat like colorquially restricted, low
carb diet, and sit on a chair because you will
(29:37):
lose a lot of muscle. Right the hospitalized right, I mean,
there you are. You're going to become cycophanic very quickly.
I mean, just immobilize yourself and take your protein away.
Speaker 2 (29:49):
Yeah, it's a good point because, like I've seen this
with a lot of people that chat to me about
their their weight loss journey. They a lot of people
that are doing all the right things right and they're
there the weight stays the same, and I keep telling them,
but don't you're you're stronger. You look like you put
(30:09):
on some muscle mass. It's not the absolute number that
you should be focusing on. It should be, as you said,
body camp. But I think one of the challenges is
getting that number. To be honest with you, like to
I got what the gym I go to has an
in body, so we we you know, obviously it's it's
I'm guessing the gold standards of Dexa. But but you know,
(30:34):
I think overall I always tell people like you're looking
for the trend.
Speaker 3 (30:37):
Maybe I have a process. And I don't know if
this happened in Canada, but in the States there was
this whole movement about not getting weighed when you go
to see your doctor, and you actually could have a
little card that says don't weigh me. It triggers me
and I thought, you know, we are looking at this
all wrong.
Speaker 2 (30:56):
I have someone that you would burn it.
Speaker 3 (31:00):
So yeah, you're like, huh, well, it's not what you weigh,
it's what that weight's made up of. No one would
go to the doctor and say, do not take my
blood pressure. It triggers me. And that's how we have
to look at this. If we're looking at correctly, if
someone went and they had every day, they have a
bioimpedan scale at home. Now are they accurate. They're not
as accurate as a deck st But you're looking for
(31:21):
a trend line, the relative change. And if every day
you got up, you went to the bathroom, you stayed
upright for like twenty thirty minutes, then you went on
your scale, and the scale reports to your phone, and
every week, once a week, you took the trend and
you went, is my total body water increasing, because that's
going to be a proxy for my fat free mass,
which is a proxy for my skeletal mass. Is my
(31:42):
body fat decreasing? And then once a week you did
a waste measurement and a waste to hit measurement. Then
you would have the information that you needed and then
every six to twelve months maybe do a DESA. But
if you kept those things the same, you would be
able to see a trend, and you wouldn't make yourself
crazy by looking at it every day going oh my gosh,
my weight went up. Oh my gosh, but I did
(32:02):
I ate perfectly right, But you know, we are dehydrated
one day, were constipated the next day. Like, you can't
look at your weight every day and make any kind
of accurate prediction, like my husband if you met my
husband yet. So my husband a couple of years ago,
when I was like, I'm gonna get in the best
shape of my life for sixty year coming along, He's like, okay,
(32:22):
and athletic guy has always been fits we go and
get our Dexa. Now. I actually started to pump my
weight up a little bit and add calories to put
in a little bit of muscle before I went to
get the Dexa And my DEXA at fifty nine was
the exact same as my decks at thirty nine, which
was thirteen point nine percent body fat. And I'm a
(32:43):
super lean person, like my average is generally around ten
to twelve percent body fat, which is rare for a woman.
It's just my genetics, right, And he was twenty five
percent body fat. You would never have looked at him
and thought that, and I was glad the machine said it,
and I didn't say it right as I get like like,
I was like wow, and I'm kind of going, maybe
(33:05):
it's wrong, and I'm like, how can the decks of
be wrong?
Speaker 2 (33:08):
You know?
Speaker 3 (33:09):
But he dropped. He went from twenty five percent body fat,
he dropped twenty seven pounds of fat and put on
twenty four pounds of muscle. Now that's a three pound change.
And so if you weren't tracking that, you go, wow,
you just worked out really hard and did all this
stuff for a year and you changed three pounds. But no,
(33:29):
he dropped fifteen percent body fat. But that's why you
have to track these things because we're watching grass grow.
Body composition change is like watching grass grow. If you're
looking at yourself every day, you'll never see it.
Speaker 2 (33:45):
And you know, there's one thing. I like what you
said that. I don't know if it's common practice or not,
but I like to take measurements regularly. Like some people
are like, oh, avoid the scales, avoid believe that at all,
because I gotta say it, like I find so, so
you go through, go to a Mexico trip, go to
(34:07):
it's Christmas or Thanksgiving, you're eating like crap for a
few days. I love having a sense of where I'm
at early because it's now it doesn't seem so daunting
to try and to try and refocus and to get
things back in gear right if you find your I'm
just use weight for the practical senses of this discussion.
(34:30):
But you gain five pounds over the holiday and or
over we'll say five pounds or ten pounds over a
two month period of time. That is so much more
daunting than am a couple pounds over In this case,
if you got to if you could measure your percent
body fat, I've gained a percent or two. Now, it
(34:53):
just seems that much more realistic to be able to
try and tweak your life, you know what I mean.
Like So, I actually I appreciate that approach. And I'm
not one hundred per cent sure it's universal, but I
like that you validated.
Speaker 3 (35:08):
The research shows that people who weigh in daily maintain
their weight. And I will tell you it's been two situations. Now,
I travel with a bioimpedin scale.
Speaker 2 (35:17):
Which can I ask?
Speaker 3 (35:19):
So I just use a little like at home, I
have this expensive it's like an in body, but I
travel with a little Renfox scale or a little Oxolene Pro.
Both of them will report to a bluetooth on your phone.
I travel with either one of those two, so I
have one at home and one in my suitcase. So
we went to Spain this summer, and right as we
(35:42):
were leaving for Spain, I had to switch my thyroid
medication from the one that I've been using to armor
thyroid and didn't think anything of it through it. My
case went off to Boston, landed in Spain, and next
day in Spain, my weight's up two pounds. I'm like,
you know, if you're flight travel, blah blah. Next day
(36:03):
it's up two more pounds. Now all of a sudden,
it's up six pounds. It's like over four days, and
I'm like, uh oh, and I then I went, wait
a minute. I changed my thyroid and fortunately I was
able to bump up my T three and fix it
within three days back to normal. But it was an
(36:24):
early like thank god, I've been checking it. And the
same thing happened during the pandemic where I got on
the scale and my weight went up two pounds. I'm like, okay,
well I must be stressed. I was like, started all
the stuffs, cortissaults is and then it was and then
I started gaining a pound a day, and I went
up six pounds and was able to detect an early
trigger of an autoimmune disease. And so that's why I
(36:45):
say we have all of this weirdness around weight. It's
a biomarker. We need to start realizing that it's not
a mean friend. It's not shameful to biomarkers.
Speaker 2 (36:58):
We're listening to Prevent over Scripture with Doctor King Live.
Speaker 4 (37:03):
Where the street end in the basement, partner with one
of your friends, and the tapschips all night, water, torture
and sin. The furnace is burning, but it's still cool.
Speaker 1 (37:24):
Stream us Live at SAGA nine sixty am dot C.
Speaker 2 (37:27):
A welcome back to Prevention over Prescription with Doctor King
amino acids. I gotta like you, gotta think there's a
little downside and potentially a lot of upside because I
(37:48):
forget that the stat it's something ridiculous like you lose
at least in the ICU, it's something like one percent
of your lean muscle mass. I guess every one or
two days, to be honest with you and and and
so like anything to help mitigate that, Like, I'm actually
surprised we don't give our patients creatine. I'm surprised we
don't even like we often aren't thinking protein when it
(38:09):
comes to no.
Speaker 3 (38:10):
And if you think about it, so in terms of
protein absorption, you know, if you do a mixed meal,
you're going to absorb less. Then you walk it over
and you go, okay, I just have way you'll absorb more.
Then you walk it over and go, ca do essential
amino acids all absorb even more? Like why wouldn't you
just make sure you're doing that? You in normal life,
we have about three hundred grams of amino acid turnover
(38:32):
a day. Now you're in a hyper state, so you
need even more, right, and you can only recycle so much,
so you've got to tear it from your muscles, which
is what's happening.
Speaker 2 (38:44):
So can I ask for more senior population or as
we're getting older as a why not?
Speaker 3 (38:52):
Just seniors are way older now? Did you notice that?
Like they're eighty plus?
Speaker 2 (38:56):
We see it like middle.
Speaker 3 (38:57):
Age now is forty to eighty for me? Yeah, pivoting, moving, moving,
kicking it down.
Speaker 2 (39:04):
But why not like when you say in cuential mini acid,
why not just weigh protein or you could.
Speaker 3 (39:11):
Do wait, you could do weight. One of the things
that's great about essential amino acids is they're not going
to fill you up, So if you've got someone with
no appetite, then you can do that, like people who
are maybe being overdosed on GLP one agonists. Instead of
doing the microdosing, you could use essential aminos if they
(39:32):
have no appetite. So it overcomes that part of it.
Speaker 2 (39:35):
Amazing, amazing. I know we're up against it, but there's
a couple areas that I've heard you comment on that
I really find intriguing. So I'm going to I'm going
to open the door for whichever one you want to
dance with a little bit mitochondrial health, which to me
is a bit of a mystery still in terms of
(39:58):
at least from a supple mentation perspective. I personally haven't
deep dove into it or had anybody on the show
to talk about that or the or the g LP
ones because I know you heard about your experience just earlier.
So either like whichever direction you're feeling more passionable.
Speaker 3 (40:21):
Well, I love both of them. I mean, I think both.
I think the challenge with mitochondria is you can't measure it,
so it's like this, like what are they People can't
see it, so how do they know?
Speaker 2 (40:34):
That's the part I was I was discussing with another
colleague too, is like the interventions, how do you know
they're working? So that's part of the concern I have
with all this talk about a lot of caldrial function.
But yeah, I'm curious to hear your take, and.
Speaker 3 (40:46):
I love things. Take vitamin D. You test your vitamin D,
you're like, oh, I'm at the right level.
Speaker 1 (40:50):
Right.
Speaker 3 (40:52):
It's challenging with mitochondria though, when you look at all
of the things that happen as we age, right, you
start to get slowed down, you're not as strong, you're tired.
These are all mitochondria. So one of the cool things
is when you start to support your mitochondria with high
INTENSI animal training. You know, exercises the biggie, but then
(41:13):
ury liithinae is the other big one. You'll feel a difference.
I mean you totally can tell, yeah, you'll have more energy. Well,
so I have always exercised, so I can't go well,
I didn't exercise now exercise. Now I have more energy.
We know that people who exercise are more energetic. Why
because they've got better mitochondria and more mitochondria. I mean,
(41:34):
that's one of the things exercise does, right, It helps
with mitochondria biogenesis. There's also a post biotic your gut
makes from things like raspberries and walnuts and pomegranates that
can help with something called mitophagy, which you know we
talk about autophagy. Mitophagy is where your body's taking out
the trash of the mitochondria and using it to build
(41:56):
new mitochondria and renewing your mitochondria. And you actually will
feel it. And that's what's cool. Like, there's two supplements
I love because you can feel them. One's creatine and
one's eurolithina. And that's that Timeline. I did a Timeline
panel this morning. Now on the GLP one side of things,
here's what happened. I was at a conference a couple
(42:17):
of years ago called Integrative Healthcare Symposium in New York.
Have you ever been to that great conference? And there
was a doctor, doctor William Ceds, who's a big peptide doc,
and I went in. He was talking about GLP once well,
he started to talk about all how they work, what
they do, and you know everyone talks about them. Oh,
they just get rid of your appetite. Well, that's one
thing they do. They slow down schastric empty. But the
(42:40):
biggest things they do is they put out inflammation. They
reduce inflammation, and they reduce neural inflammation, and they actually
to be regenerative. They can help with blood flow, they
lower blood pressure, they help with cardiac outputs. So they're
going through all the stuff and I'm listening told you
my son with the brain injury. Now, my son with
the brain injury, I also put on your an A
(43:01):
because it helps with all of his mitochondria. Write. But
I'm listening to this and I went, hold on, what's
it do for the brain? It turns out there doing
all this research for it with neuroregeneration. Now, my son
had the first brain injury and then ended up with
a second brain injury, which is a whole story I'll
tell you offline. And now we did a second spec
(43:24):
scan and neuroquant and found that like from the second one,
he was like really regressing fast, and I'm like, what
do I do? Turned around, gave him GOP one agonist,
compounded microdosing changed the game. So when you start to
look at these, first of all, isn't it weird that
(43:46):
we have a medication that people are being shamed for using.
What is that? Why are you being shamed for using
a thing? So if you look at what's going on
in obesity and just the skyrocketing rate of obesity, and
then you look at what's under the hood, I do
not believe that that we lose weight to get healthy.
I believe that in order for you to lose weight,
(44:06):
which means drop body fat, hold onto our build muscle. Ideally,
you actually have to be metabolically healthy. If you're super
insulin resistant, try to shed body fat. Try. I've got
one guy right now with a forty insulin who's three
hundred and eighty five pounds. We have worked for months
to get him to three point fifty, and he will
not go into GLP one because everyone's like, don't get
(44:26):
the jab and like all this shame around it. I'm like,
you've got a forty insulin and we you know, I mean,
we finally have gotten to be able to move some
because he's so inflamed, it's so hard. He was doing
three thousand steps a day, and then they wanted to
put him on testosterone. I'm like, haven't you seen this?
You know the studies show that people who have three
thousand steps a day, who do three thousand steps a
(44:46):
day are hypogonadyl. I'm like, why don't we just get
you moving more first and see if we can do this,
because with that testosterone level, if you add testosterone with
a high insulin and you're not moving, you're probably just
can become estrogenic anyway. So we'll just compare helm the problem.
But I couldn't get them to do it because of
all the shame out there about this. But if you
(45:07):
look at what's going on in the obesite landscape, what
is it thirty percent of the US now is fatty
liver forty three percent now obese people who have insulin resistance,
which is what nearly ninety three percent or higher fatty
liver obesity have poor GLP one production. So yes, this
(45:29):
could just be like, this could be a problem. Now,
it's not why it happened, But what if once you
get to this point, you're in a metabolic black hole
where you've got a GOLP one deficiency. So you're going
to have increased hunger, increased cravings, more insulin resistance. And
what if we have something where if we gave you
a little bit of it, not the dose they're using,
(45:50):
but a microdose of it that would get your body
to release insulin at the right time, improves satiety, reduce
inflammation so you could start to move, more blood flow
so that your heart would work better, reduce your blood pressure.
Why is this a bad thing? I'm just not understanding it.
Speaker 2 (46:09):
Yeah, it's such a good point. It's all contexts, right,
Like it's all like we do this so much in medicine,
Like it's black or white. It's either good or it's bad,
it's not. It depends which I think in many a context,
(46:31):
adding a GP who one makes a ton of sense.
Like I've just I told this to my audience too.
If I woke up fifty pounds heavier right now and
I was going to be able to still implement some
of those lifestyle changes, would I take a GLP want? Hell? Yeah,
I want to get I don't want to move to
(46:51):
diabetes and progress and see all the complications related to that.
So is there a context where I wouldn't Yeah, when
you're five pounds overweight, you're looking to fit into a
dress better or all that kind.
Speaker 3 (47:05):
Of if you were using it for that reason. But
what if you were using it like my son with
the brain injury wasn't a weight loss. It was for
the brain injury. And guess what it did. It also
he had he's had blood pressure issues since the brain injury.
That it resolves, he could get off the blood pressure medication. Wow.
So that's why I say, we got to look like
there's so much emotion around these I'm like, could we
(47:28):
Why are we being emotional about a peptide? No one's
emotional about thyroid And they're also not taking thyroine and going,
you know, just keep uping the dose. All right. It's like,
where what's the right amount? And could we use this
to heal you? And maybe if we can't heal it
and you have chronically low g i'lpy one, yeah, maybe
you'll have to cycle it forever. But you're getting off
(47:50):
all these other things. I mean, OBC is a like
they talk about how much this drug costs for small
compounded it that's ridiculous use small amounts. But OBC is
a very expensive disease. We could talk about whether it's
disease or not, but it's very expensive, right, it's got
all of these comorbidities.
Speaker 2 (48:08):
Yeah. No, I love the nuance, JJ, and I once again,
I hope your son's doing okay. And I love also
hearing the advocacy and that in that landscape where you know,
a lot of these approaches might not be offered. But
because of your level of expertise and the connections you've
(48:30):
made over the years, I'm sure you felt lucky to
have you at his bedside.
Speaker 3 (48:37):
I know, I think about the people that don't have
access to these things. You know, that's that's what we
need to change. People should be able to be make
educated decisions and have access. And you know, forty years,
my specialty really has been what I call weight loss resistance,
and I just see people struggle so much if it
was as easy as I mean, yes, we need to
(48:59):
be eating foods protein personally, but sometimes we need a
little leg up to get there.
Speaker 2 (49:06):
Yeah. I mean, there's the reason why these meds exist.
And yeah, leveraging them in the right way I think
is only smart. JJ. This has been an absolute slice.
I really appreciate you joining us on the show. Learned
a time, especially hearing about the mitochondria health directions for
(49:30):
GP ones that maybe a lot of us haven't.
Speaker 3 (49:32):
Heard about the research there by the way, but you
can find it. Have you heard of that app consensus? Yeah,
you can find it there.
Speaker 2 (49:42):
Yeah, it's it's so yeah. Anyways, how much we learned
and benefit from JJ has been amazing. Where can people
track you down and get subscribe to the podcast where
all the things?
Speaker 3 (49:59):
Well, thank you so much. Should be fun to have
you online too, JJ virgin dot com And that's where
I have, Like I have an eight protein first challenge
and an exercise and next challenge that's another cool areas exercise.
Speaker 2 (50:11):
I love that context. My boys are all over it.
Speaker 3 (50:14):
Fantastic. Did you see the study I saw it on
I subscribed to Ronda Patrick's feed, and this study on
VILPA vigorous intermittent lifestyle physical activity that people who do
ten minutes of VILPA a day in one to two
minute bursts versus people who don't, they have a forty
to fifty percent reduction and all cause mortality for cancer
(50:35):
and heartsease.
Speaker 2 (50:36):
That's crazy. I also saw one that was it I
can't remember if it was ten body squats or or
a forty five second.
Speaker 3 (50:46):
Oh, thirty seconds of air squats is that what it was?
Thirty seconds or anyway it was. It was after a meal,
will do you know versus ten minutes of walking? Yeah,
post meal and it was thirty air squads.
Speaker 2 (50:57):
And I think it was just as effective or something. Yeah,
those lines, which which is great because it's just a
once again it's always like keeping it simple and make
and don't yeah that don't have barriers like you can
do squats post me. I promise you all of us
can do it as a family. You know what I'm saying.
But uh yeah, do we fear? What else can people get?
(51:18):
Ahold of your books?
Speaker 3 (51:19):
Everything is all JJ virgin dot com website and that
will lead you to all things ME.
Speaker 2 (51:27):
And you want more things JJ. Folks. It's all winning.
Thank you so much, Jjay. This meant to the world.
If you enjoyed that, please leave us any comments at
quodcast nine nine at gmail dot com. Leave a five
star rating. Follow us on TikTok, Instagram, YouTube, Facebook, Twitter
at quodcast, Jump on our newsletter, jump on our community,
(51:49):
check out guid and nutrition. We've got put in podcasts
fifteen for your fifteen percent off the bundles and the supplements,
all these things that we're promoting, all these things that
we're getting behind, is on that preventative side, on that
proactive side, so that you show up as your best self,
show up guide a strong baby. Here we go. Let's
(52:10):
do this all right people, I hope you're feeling a
little bit more jumping your step after that episode. Thanks
for listening. Talk Ross here.
Speaker 5 (52:20):
Yeah, it's like, if you want to ride with me,
you don't even know what right is, looks, if you
want to get clean, you want to get thirty, you
want to go left right.
Speaker 2 (52:27):
This is what we don't want us to knock up.
Speaker 3 (52:29):
Let's just.
Speaker 1 (52:32):
No radio, no problem. Stream is live on SAGA ninety
sixty am dot co a
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.