Strong is the Longevity Plan with Jen Cohen

Speaker 1 [00:00:00] So if you need to start somewhere, start with movement. And that's why when you first asked me the question of like, if I was going to be standing on a hill or a rooftop, what would I say? I would say red lights, great. Saunas are great. All the things are nice and pretty and good, and they will move the needle point zero one percent. But if you're not doing this thing, this movement thing, this exercise thing, all that other stuff is completely like useless and arbitrary.

Speaker 2 [00:00:36] This is a very important update.

Speaker 3 [00:00:37] Episode. Yeah, arguably the most important one.

Speaker 2 [00:00:41] The first one. The very, very first episode. How are you, though? I'm good. You know, I would say I'm equally excited and nervous because, you know, this has been something we've been working on for some time. It's been a brain and heart child of us both. Yeah. I mean, we've put some blood, sweat, and tears into this baby. So I hope the rest of the world likes it as much as we do. I know. Well, if your hair looks like that every episode, I think everyone will. Oh my god, you are too kind.

Speaker 3 [00:01:11] If you're watching the video version.

Speaker 2 [00:01:14] Highly suggest. Come check us out on YouTube. See, we're already doing a great job. God bless. Here we go. So.

Speaker 3 [00:01:23] We have a great episode coming up

Speaker 2 [00:01:24] We do, with one of our absolute favorites, and no, we don't have favorites, but, you know, it is the first episode, so we had to bring out all the stops.

Speaker 3 [00:01:33] I think this, so we have our first episode with Jen Cohen, Jennifer Cohen, who's just a fabulous woman. I think that we like her so much, though, because she's such a connector. I think, that's the thing. She's real. Yeah. And she's been around for, I mean, not to age you, Jen. You're very young, especially for, don't take that the wrong way. No, but she's so experienced and has so much real life world experience and she's such an incredible connector for people. She thinks, like, oh, that person would be so great to meet this person. And she's just, yeah, I really like, I appreciate minds like that.

Speaker 2 [00:02:10] Yeah, yeah, her brain works in beautiful ways and we really do get to kind of like unpack that with her. Yeah. In this episode. So with that we also are going to be covering some things like GLP-1s. We're doing a Mithir method on fiber maxing. So that's going to... We do Mithi...

Speaker 3 [00:02:28] Methods you guys we if you have questions for us we we like to unpack specific questions about

Speaker 2 [00:02:35] nutrition trends. Yeah, what's working, what is not working, where is the science? Because, you know, after over a decade of being registered dietitians specifically working in the longevity space, we've gotten pretty good at being nerdy and unpacking the research and figuring out what's legit and what isn't. Right. What's gonna be a passing fad versus what's not. Yeah. Exactly. So that's myth or method and then we also do mailbag. You want to talk a little bit about that?

Speaker 3 [00:03:01] Also, I love the name Mailbag. That's from our producer, Emmanuel. But yes, Mailbag, we get so many questions. Oh, my gosh. And I love answering weird questions, good questions, bad questions, weird any. I love answer questions. And we take them from me, from our audience. So if you are interested in getting your questions answered live on the show, you can actually submit them to as a DM to the Prolon Instagram account at Prolon. And we will have them incorporate them into the show. We really like it.

Speaker 2 [00:03:32] And we're so lucky because our guests help answer the questions, too. So we get three, sometimes four great minds coming at your questions. And we don't always agree, either. So it always adds a little bit of entertainment value, too, Renee and I.

Speaker 3 [00:03:47] I think we're not going to like our

Speaker 2 [00:03:48] each other.

Speaker 3 [00:03:50] That's the ever-evolving world of nutrition and science, especially functional nutrition as well.

Speaker 2 [00:03:56] Yeah, for sure. Well, should we dig in to today's myth or method? Let's dive in. OK, this today is fiber maxing. Have you heard of it?

Speaker 3 [00:04:08] Of course you have. Every time. I was like, add...

Speaker 2 [00:04:10] As a gut health dietit-

Speaker 3 [00:04:13] by roots, yes, I have heard of fibromaxing. I want to ask you, I want lots to say about fibromasking, but I want start with you. Is it a method to you?

Speaker 2 [00:04:24] Have you found? Okay, so I, so what was funny is that when this topic came across our desk and our producer and was like, I think we should do fiber maxing. I was like, what is it? What? And of course, you know, I'm cool and I know the Gen Z things and I knew maxing was like a thing and so I could put the two things together, okay, so we're gonna just optimize our fiber and I like, okay, yeah, heck yeah, I'm here for this. We know that. So only about, there is a 25 to 38 gram per day recommendation for fiber. Okay. That might not mean necessarily something to most people, but what may mean something to people is that most people are only getting about 10 to 15 grams, which means that most Americans, like 90 plus percent of Americans are getting like 40 to 50 percent of their fiber needs. So the concept of fiber maxing, of like getting as much possible fiber as you possibly can, I like where we're going with it, especially with the conversations that have been happening around protein all of the time. And plenty of people are getting enough protein and we're like over-optimizing on that.

Speaker 3 [00:05:44] More than enough of it, which we'll get into in later episodes.

Speaker 2 [00:05:48] So I like that, but I do think that there is whenever I hear the word maxing and I've seen some people out there talking about like 80, 100 gram levels of fiber and that is just, I mean, there is too much of a good thing and so that's where like, I think you as the gut health dietician can start going into how uncomfortable that could be and potentially problematic. Or I don't know, are you here for these really, really high numbers? My recommendation would be cap it, especially, men generally can consume more fiber, women a little bit less, but cap it closer to that 60 gram mark per day. Beyond that, I think it would be a lot of trips to the toilet.

Speaker 3 [00:06:39] So that's nuanced. It's nuanced to say that because I think, well, first of all, if you are starting at 10 grams, if that's your average, if the typical American and having 10 to 15 grams, and you suddenly go to 60 grams, you will be having diarrhea, very bad stomach pains. It's not recommended to do that, especially overnight. Yeah, max time in the bathroom is really what it is. Yeah, Bimer Maxing, max in the bath room, that should be quoted. It is really important to go slowly. This is the same actually true for most nutritional things. If you're trying to increase water, fiber, protein, it shouldn't be a zero to 100 overnight ever. Regardless, your body needs time to adjust into and to adapt to the new changes that you're making. But in terms of fiber, I wanna quickly go back because I teach nutrition physiology as well at University of California Irvington nursing students and I talk a lot about the evolution of humans. Over the course of millions of years. And our early human ancestors were plant-based eaters and were eating upwards of about 100 grams of fiber every day from lots of different plant- based sources. They were munching on berries and foliage and they were a nomadic species traveling with the seasons and eating a lot of greens and fiber. That's how we evolved actually, to have a lot a fiber in our system. But from. Varying in varieties of plants. Since agriculture has become, you know, the way that we, in mass agriculture, is a defining component to our current society and how we consume food, we are now eating not only just a few varieties of foods, corn, wheat, right, and also a lot less fiber in general because we're not eating as many plants in general. So our bodies have taken a screeching halt, and we're not necessarily used to eating all of the fiber that we have been evolved to consume. So on the one hand, if you have trained your body over the course of time to have 100 grams of fiber, it shouldn't actually realistically be a problem. But that's not where most of us are, right? So to answer your question about is it OK, I think for certain people, for people who are very good plant-based eaters and have a lot of really wonderful varieties of food, I think that that it's actually quite.

Speaker 2 [00:09:04] It would be tough to get there, though, too, because you don't have to eat fiber. You'd have to a lot. Yeah, you'd have eat so much. I mean, so like legumes, right? You have a cup of legumes. You're still only probably getting like 10, 12 grams of fiber. Sure. And, you know, most people are having, you know, three meals a day, let's say, right. And so still, realistically, like to hit a hundred grams in those three meals, a day. And then you still have to hit your protein recommendation. Then you still get all the other wonderful things in your protocol. So I would wanna make sure that we're not over-optimizing for one thing and then potentially losing out on another. Yeah, yeah.

Speaker 3 [00:09:49] You do have to be very careful about the types of foods you're choosing. So just to go back, as you hit on a very important point we did not talk about, fiber is the insoluble parts of plant-based sources of food. So it's found in the husks and the outer parts of almost like the, what's the word I'm going for, the actual fiber, fibrous parts of plant- based food. So if you're eating something like broccoli or... Zucchini or sweet potatoes, you're getting that kind of husk, fibrous part of those outer shells of the fruits and vegetables that actually then our body can't actually digest fiber. It's the purpose of fiber is to actually either build and bulk up our stool eventually with water, think of chia seeds becoming gelatinous, that's called a soluble form fiber or it helps to to build up your fecal matter to help it push out of your system. Both are incredibly important. I don't usually differentiate between the two within my clients. If you're getting really specific, that's a whole different thing. But it's really important for, it is the prebiotic, when you hear the term prebiotics, the pre biotic food that the good bacteria in your gut eat to stay alive. So if you are taking probiotics, but not eating fiber, it's a hole different conversation. You're not gonna keep your garden alive, right? They need food and they eat fiber. And the process of them eating fiber, by the way, creates these things called butyrate that then help to solidify our gut lining and make us really strong and apt to be able to convert nutrients into energy. Fiber is so important. So let's just talk. Can you tell how much?

Speaker 2 [00:11:25] Well, let's just tell how much she likes fiber. I love it. I love. Okay. So yes, fiber is important. It's very important. We also just know from the research that it is beneficial for improving, yes, gut health, but also improving cardiovascular health and many other areas of long-term health and chronic disease reduction because it also slows down release of sugar in our system. So also helpful for reduction of type 2 diabetes and improvement in blood sugar management. So. All of these things kind of layer on top of each other. So fiber is important. We definitely need more. We're not getting enough. So the long and short of this is, is fiber maxing myth or method? I think we can both agree that it is.

Speaker 3 [00:12:11] Method. It's a method. She thought I was going to say it at the same time, and I was very worried, she was going to say a myth. No, yes, of course it's a method. So here's the thing that I will keep in mind though, or that I want to tell you guys that's important, is don't go from zero to 100 overnight. You need to build into the amount of fiber that you're consuming, and this could take months by the way, I would suggest increasing by one or two, maybe five grams tops a for a while and let your body adjust at that place. For a few weeks before you start inching further into it. And that's because if you flood your body full of this very fibrous food, it can cause diarrhea, but you're not going to actually be building the bacteria cultures that you want in your gut properly if you don't give them time to actually cultivate. So you wanna give it time.

Speaker 2 [00:13:00] You get your fiber from real foods and not a fiber supplement.

Speaker 3 [00:13:03] Can you say that louder for the people in the back? Can you it louder for people in back? Get your fiber from real foods. What? What does that mean? So no fiber supplements? No fiber? No. There is scientific evidence. First of all, it doesn't mean that you should completely avoid foods that have added fiber. That's not what we're saying. But by supplementing all the time, your body doesn't respond the same way to things like psyllium husk from powdered sources than it does from actual broccoli or actual.

Speaker 2 [00:13:33] Right, and think of all the other things that you're missing out on by not getting it from foods that have all the things nicely packaged in it. So, I mean, we can spend days talking about this, I'm sure, but do you want to confirm whether you believe this is a myth?

Speaker 3 [00:13:46] This is 100% a method, this is a method that you should consider. You need to go slowly and optimize for your own body. And I do think that there is a way to get, I think, in my prime of eating, I was getting at least 60, that was like my base. So yeah, it's possible. It's not necessarily a bad thing to hit the higher marks, so long as you are doing it optimally and as slowly as possible, especially if you're not used to it.

Speaker 2 [00:14:14] Cool, we did it, oh my gosh. Never answering any more fiber questions for this girl.

Speaker 3 [00:14:19] Sorry, I love it. I love. No, it's so good.

Speaker 2 [00:14:21] No, it's so good. And if you ever want to... You're passionate.

Speaker 3 [00:14:23] If you ever want to talk about vowel movements, I'm your gal.

Speaker 2 [00:14:26] Yeah, for sure.

Speaker 3 [00:14:28] Welcome, everybody. We want to introduce Jennifer Cohen, who is on our Almost Forever podcast. Jennifer Cohen is, man, an entrepreneur in health and wellness. She is a bestselling author. She has her own podcast, Habits and Hustle. She sold an app to Weight Watcher. She's been an entrepreneur and a thought leader in the health and well-being space for...

Speaker 1 [00:14:49] What? 15 plus years if in a long time? I don't want to age myself, Melanie. Let's just say that. That sounds perfect.

Speaker 3 [00:14:55] Yes, yes. She is incredible. We're very, very happy to have you.

Speaker 2 [00:14:58] On so welcome Jen. Thank you so much you guys I love sitting here with you. Yeah and on top of that you're our friend. Yes I was going to say. I think it's also a qualification that I would like to call it.

Speaker 1 [00:15:07] I think it's a top qualification, everything else is kind of secondary to me, right? I love that you guys are doing this, this is so great.

Speaker 2 [00:15:14] Yeah. And there's nobody that we would rather have sitting across from us today than you. And I'm really excited for the audience to get a chance to really hear your no BS approach to health, wellness, entrepreneurship, all of the cool things that you're up to these days.

Speaker 1 [00:15:28] Well, no BS is what they're going to get, so here we go, let's do it.

Speaker 2 [00:15:32] That's ideal, that's ideal. Well, so we like to start things off with a pretty standard question. And we say, what is the longevity hill you're going to die on? What does that mean? Essentially, like what is the one thing that you want everybody to know about health, wellness, longevity, that you feel like people maybe not be hearing or listening to?

Speaker 1 [00:15:53] I think that people focus too much on the minors and not on the majors. And the truth of the matter is, especially now, if I were to be standing on a hill and screaming from the, or standing on the, from the rooftop, I would say that let's not focus so much on nitty-gritty details until we get the foundation. And to me, the foundation starts and ends with movement. I think exercise is the number one most primary thing you should be doing. For your overall health and wellness. I think that momentum and movement are hand in hand. I think once you stop moving, then that's when everything becomes, things kind of fall apart. And of course, I would say the nice partner with that, of course is what you eat. But honestly, I think keeping yourself moving regularly is the most important thing.

Speaker 2 [00:16:48] And, I mean, when I hear movement, I think, like, it's a pretty big umbrella term. Do you have a minimum amount of movement that you would say qualifies? Like, does it have to be a certain intensity? Or is it just, like... Just be moving? That's a...

Speaker 1 [00:17:00] Super, that's a great question. And I'm going to tell you that I believe that social media has done a big injustice a lot because they say, Oh, if you just do 30 minutes a day of walking, yes, 30 minutes, a day walking is definitely better than zero minutes or 20 minutes. But I'm a really big believer that you want to move, I think as much as possible during the day, which means if you're just move for like a chunk of time and then you're sedentary the rest of the time, you're kind of defeating the purpose. So to me, I think multiple times of getting up and moving that that is walking, that is functional workouts, that is training. You don't have to do every mobility work, flexibility work. I'm not saying do all of it in one day, but I think that the mindset has to be like, no, you know what? 30 minutes a day of moving is actually not enough. Like, let's aim for increments of maybe 15, 20 minutes or five minutes at a time. But many, many times during that time, many times, during that day, you know? And that's not even for like changing your body composition. I think that there's like also this fallacy, like, oh, if you, you do this like 12, it's like the 12 incline, 30 minutes, a speed of three, 12 inclines, that you're gonna like have this great fit physique. And that also like... A load of crap. I mean, yes, you're getting some nice cardiovascular and some nice strength training, but you're not going to change your body composition and you're not going to get probably the results that you think you're going to get from doing that.

Speaker 2 [00:18:33] Right. And is there, I mean, I've been hearing a lot about like Norwegian four by four, like, is there that one magic bullet of what everybody should be doing? Or is it just like, I think that I take out the trash. Yeah.

Speaker 1 [00:18:44] Yeah, I think they're fundamentals and foundational things that you should be doing, especially as you get older, right? Like middle age, you definitely need to do strength training. I think that's a non-negotiable, right, like that to me, super important. Functional training, super important. I mean, but I also think being consistent over time, which means like it would be great if someone listening to this podcast doesn't just start strength training when they were like 45, right? You want to start people as young as possible. Like I have two kids who are 10 and 13, we're now 11 and 13. Sorry, Sydney. And I'm a big believer in like playing sports, keeping active, like getting into the habit as early as possible so it becomes part of your day-to-day life.

Speaker 3 [00:19:32] It's also easier to get muscle when you start earlier.

Speaker 1 [00:19:37] Yeah, muscle memory. Muscle memory.

Speaker 3 [00:19:41] I swear that I, being an athlete as a kid, it's so much easier for me to get back into that shape, having had that foundational piece already when I was, you know, 10.

Speaker 1 [00:19:53] Also, I think then you know what you don't like. I think a lot of times people don't know what they don't know. So if you've never been active or fit, you don't know what your missing. Right. But if you have that place where you could be like, oh, yeah, I remember when I was really fit and felt good or I was more agile or had more mobility or I was more athletic and then you're not anymore. Like, I think that like you'll always like there's a better chance of you like wanting to get back to that or staying in that position. Right, right. But I really do believe you start these habits as early as possible, so you can maintain that over time as long as possible. But like, and then what you were saying, I think, you know, you have these Norwegian four by fours and this and this, and that, and the berries, boot camp, and the, I think all of those things are great. Like, what I will say is, I don't think Pilates is enough, I'll give you, I'll say that, but I think doing, sorry to say. She's trained in like. Hardcore Pilates. I think Pilates is great. Don't get me wrong.

Speaker 3 [00:20:54] But I don't think... Well, legris is different. Legris... ...Is different than, like, math, actually, yes.

Speaker 1 [00:20:59] But I did agree when I was pregnant and like every day, but I still, it doesn't take the place of- Weightlifting. Strength training, weightlifting, and honestly, like good old fashioned like cardio. Like I'm a big cardio person, more for my brain than I am for my body and my physical body composition. Because I think that to me is like the puzzle piece that really helps with like your cognitive ability, your memory, your focus. Your productivity and like you're actually just overall like you get so much more done because like you feel much you get like this i think the endorphins make you feel like the sense of accomplishment where you will then kind of keep on point for the rest of the day like you do cardio first in the morning i think it's a really good thing to kind of

Speaker 3 [00:21:48] Well, it's also when you work cardio, you're working your heart. Your heart is what pumps blood, right? So when we have circulation more easily pumping throughout our body, including your brain, it helps to get nutrients there better. It helps us to feel stronger and fitter and, you know, more energized in general. So it's not just the endorphins, because those are very real. And like that does keep the motivation going. But it's also the working the muscle of your heart, which is really important.

Speaker 1 [00:22:14] Absolutely. I think all of it, I think the most I think that of course for your heart, but also I think and also I should say is there's something that happens I feel in like in your brain when I think when you you when you actually get like a pump on or whatever you want to call it where it does start to even change the neuroplasticity and how you your confidence level your self esteem level the feeling of I can do hard things, that I actually did what I set out, like all those things, I think are so fundamental for your overall success in life, not just on your physical, but on all levels of life. Like it helps me, like fitness for me helped me in my professional career. It helped me with, you know, going after things and, you Like I can take failures Failure's okay, and it kind of just kind of really did change the neuroplasticity I guess in my brain, like to feel much more mentally strong and mentally capable than when I didn't exercise at all.

Speaker 2 [00:23:23] For anybody listening that isn't as familiar with neuroplasticity, can you just like really lightly touch on it and give us a little bit of an understanding of what that means and how that's connected to some of the work you're doing.

Speaker 1 [00:23:36] The simplest way of saying is changing how your brain kind of fires, right? Like to me, I think I'm a big believer of creating habits and rituals that can optimize you and your life in every way. So to me like exercise is the gateway drug for everything else. So once you start with that, the ripple effect of other things that kind of land in place. Because of the neuroplasticity that changes in your brain, is undeniable and unbelievable. And you only, you don't know what you don't know. So if you need to start somewhere, start with movement. And that's why when you first asked me the question of like, if I was gonna be standing on a hill or a rooftop, what would I say? I would say, red light's great, saunas are great, all the things are nice and pretty and good, and they will move the needle 0.01%. But if you're not doing... This thing, this movement thing, this exercise thing, all that other stuff is completely like useless and arbitrary.

Speaker 2 [00:24:44] Yeah, and you know what it reminds me of, and I'm sure he's not gonna be thrilled that I called him out on this, but the fact of continuing movement and not just doing like one big workout and then sitting on your butt for the rest of the day, who do you think I'm gonna call out? I'm trying to think, I don't know. Who, yeah. Your dad. Oh! Oh! Really? Why? Sweet Bob. I'm sorry, you don't have to talk about it, but. Well, there's a...

Speaker 3 [00:25:04] Well, this is an important part because I think it is the neuroplasticity but, you know, we are here talking about longevity in every facet and a muscle is known as a longevity organ, right? I mean, the more of it you have as you age, not only the easier it is to get up and stand up and move, but the better your actual skeletal structure, like your bones are in place because muscles hold it together, right, they give you that strength to pick your knee and move it forward. My dad was a gym rat. He actually ran a bunch of marathons when he was younger, but he's one of those guys that will go into the gym for an hour and then sit and read news and sit in a chair for the rest of the day.

Speaker 2 [00:25:46] A lot of people do that, not just your dad ball, but I always say a lot of people do. And you feel good because like you still got in this hour work, you're doing a lot more than a lot of people.

Speaker 1 [00:25:56] It's better than zero. No, listen, if you're doing an hour of movement a day and then sedentary, that's better than 99% of the people. Totally. But I would also say to you, and the research has proven this to be accurate, that doing three 20-minute bouts is way more effective for you than doing one full 60 minutes at one time. And there's a lot of data to prove to show that because you want to be able to to your point, the circulation, to move your body. Multiple times a day to get your blood circulating. And that's for overall longevity. If you look at the blue zones, right, the people who are living the longest, all the centenarians, what do you call it? Centenarians. Centenariens. They are not just like moving once and then sitting the rest of the day. Their lifestyle is moving. And I have this one non-negotiable. Which is, I do not get into a car unless it's two miles or over. So if something is two miles or under, I am walking my ass there no matter what. Even in L.A., which is really saying something, a non-walking city. Oh, by the way, the irony is not lost on me that in L A., which must be the healthiest city that should be the healthiest place with the weather and the food and the things that you have available that nobody walks. And so I walk like literally everywhere. And I don't like to lunch meetings, to wherever, and I don't care if I come a little sweaty, if I'm wearing my running shoes. I'd rather do that because of the benefits that are like, again, the ripple effect. I'm all about the ripple affect in life than anything else. So to me, I don't care. That is like a non-negotiable. And for people to really kind of get to their goals, they have to put and they have to place non-negotiables in their life.

Speaker 4 [00:27:49] Mm-hmm.

Speaker 1 [00:27:50] For them to stick to so that they actually get from where they are to where they want to be.

Speaker 2 [00:27:55] Yeah, you know what this reminds me of a little bit is your boldness. And this is something that you're all about. You had a really big TED Talk, six million views, I think. Yeah, the first one. Yeah. And where you really dig into boldness and really pushing and asking for what you want. And I mean, of course, I watched it. I was inspired and I'm super curious. To hear how you apply that same concept in longevity. Because that, you didn't like fully tie it to health wellness longevity. No, it wasn't. Longevity?

Speaker 1 [00:28:28] No, it wasn't. It wasn't... That was not... Thank you, Renee. That's very nice of you. It wasn't supposed to be a longevity motivational talk. It was actually supposed to a motivational talk on somebody who feels stuck or is letting their self-doubt stop them for going after what they want. And so I always live by this... I live by a bunch of mottos, but one of them is always to be... Chasing what you want and not taking what you get. Because most people, most people don't make any attempts and they settle for good enough and they acquiesce to what's available to them. And so my whole platform or my message in life is you get what you ask for, not what you deserve, not what, it's the squeaky wheel that gets the oil. I can give you more of these, like, you know, analogies exactly, but, and I, and I believe that it wholeheartedly to be true. And I just want people to live their life in every way, not just their physicality, like they're in every, they're, um, a mental, emotional, spiritual, physical in, you, know, to the fullest because we only are here one time. So create, Situations and habits and rituals that will get you there. That's that's basically my platform And part of that is asking for what you want and not just like settling for what?

Speaker 2 [00:29:59] And so how do you think, for people listening that are here to try and optimize their health and their longevity, where do you think that people aren't asking for what they want in that respect? In everything.

Speaker 1 [00:30:11] Honestly, in every way possible. In their relationships, in their jobs, in their everything. Because people are not, I don't think that, I think we are so much more capable of what we believe we are. And a lot of times we are looking at the wrong people to show us what is available and what our options are. Because Everybody works under a landscape of what their experiences were, right? So that's why choosing mentors is very, very tricky as well, right, or asking for advice from people who, you know, you don't want their life or would never even potentially even go after what you want. And I think that we make a lot of our choices in life or our decisions in life based on a person's opinion. That whose life you don't even want to live. So I just think that we have to be super mindful and discerning of where we get our advice and who we take advice from and use your intuition.

Speaker 2 [00:31:21] Which is huge in the world of health wellness and longevity because there is so much information out there and we're hearing it

Speaker 3 [00:31:28] Part of why we wanted to start this podcast too is to give you a space to get the accurate pieces. But can I, you actually brought up a really important thing that like just, I'm a new mom myself. And I feel like when you were saying all of this, I am like, so much of this starts with how we bring up our kids and what we believe, what we tell them to believe, how we cultivate a sense of self in our children. Do you have having being a thought leader and entrepreneur in the space, do you have any tidbits for new moms on how you're instilling this in your kids?

Speaker 1 [00:32:04] Well, your kids will never listen to you, no matter what, you know, but that's pretty full stop. I'm just going to be honest with you.

Speaker 2 [00:32:08] I'm gonna be honest with you, you can try. Don't try, the no BS is coming out in full.

Speaker 1 [00:32:11] You know, I could give you a million stories, just a little side story.

Speaker 3 [00:32:15] I think they are listening though. They just pretend they're not listening. No, they're watching.

Speaker 1 [00:32:18] No, they're watching you. They're not listening. Kids learn way better by watching and seeing what you do versus what you're saying. So lead by example by being a role model that you want your kids to see. You can talk all you want, but they tune you out. But they will watch you. So for me, I'm very cognizant of that because I talk and they're like, They're not paying any attention, but I am. They're they're watching my actions. So that means that's why I make sure I exercise every day I eat very healthy in front of them I'm not doing that, you know, or I'm polite to people like, you Know all the things that like which I sometimes don't want to be depending on the person But I want them to learn learn by what I what they see but not what I say

Speaker 3 [00:33:08] Yeah, well, yeah, they learned.

Speaker 1 [00:33:10] Language comes later I think in life. I feel like I think so but your question And so like that's part of it like if you want to teach your children you better better Be yeah, be that person

Speaker 3 [00:33:21] Yeah, but so much of what you're talking about, I think the blocks that people have are... I mean, we've talked about this ad nauseam, but we can chase this all the way back to how we were brought up and what we were taught to expect or believe in ourselves or what we're allowed to say, what we are not allowed to say. I think this is especially true for women. There is a female wound with this especially. I think that it's extra powerful for women to harness this too.

Speaker 1 [00:33:49] Well, I think women, I would say depending on how you're brought up for sure, but there is this like, well, you know, a woman is successful if they marry a guy who is wealthy and can take care of you. And it's not about like the woman necessarily being the one who is the success and who can be a breadwinner and be a career person. And that's about they can be. They should be a good mom, stay at home, and marry a really rich guy. I mean, that's basically who's successful. I think that the paradigm though, it's funny because the paradigm is really shifting and has shifted already, but I think that's a very archaic way of looking at things. And so I think a lot of times women make choices based around that paradigm, not about a newer version of that paradigm or what they actually want for themselves. I think a lot of people have kids not because they want kids, but because they feel that society tells them to have kids, you know. And so we are a lot of people are just kind of our zombies going through life based on what they are expected to do. I think that happens a lot, too. But that's why you have, again, like you have to be super self aware and like check in with yourself and be like, what do I really want? What kind of life do I really want, and that's what goes back to the TED talk that from a long time ago is because. It's about the fact that like, what are you, are you just acquiescing to what's expected of you and what's good enough? Or are you actually going after and chasing that actual job you want? You know, like a lot of times, and even let's just take it to a career place for a second. We just, we apply for the jobs that are available versus like seeking out the actual company that we wanna work for, that very, be very laser focused and then. Trying to find a way into that place, right? Like that's just a small example. Another one in dating, we go out with the guy that asked us out, not the guy that we necessarily wanted to go out, you know, like who we actually like and that we actually find cute. We'll never ask them out. We'll just sit back and like whoever actually asks us out then we'll make our decision based on those four or five people. And I'm just flipping that whole idea on its head and being like, no, I want to go out with the guy I want the job I want have. I'm not going to just take the job because that's available. I'm going to take that guy because he asked me out. I'm no just going to do that because they... No.

Speaker 3 [00:36:26] Don't you feel empowered, by the way? You're being a disobedient woman, I love it. We were just talking about that at lunch, I loved it.

Speaker 1 [00:36:30] Yeah, that's okay. I'm very disobedient and I'm fine with it. And everyone should be disobedient in my opinion. That's how a change happens. And that's how you get what you want. That's what you get when you want, and if people don't like it, it's too bad. Find someone else who does, because there will always be people who like what you do, what you stand for, and there will be always be people who don't. And I try to tell people all the time, who cares about the people who don't you and who cares for the people who are not your people. They're not your people. And they don't care about you anyway. So focus on the ones who actually like you and care about you and want the best for you and like are applauding you. Yeah, that's my message.

Speaker 2 [00:37:06] I love all of your messages, by the way, but this is why I want to double down on this concept. Actually, let's go back a little bit more. You've written like four or five books now.

Speaker 1 [00:37:19] Yes, my last book was a different type of book. Actually, that's not true. Yeah, I've written four or five books there. Go ahead.

Speaker 2 [00:37:27] I didn't mean to interrupt you. Tell us all about that. I needed to know because one of the books that jumped out to me, and okay, I'm going to call myself out. I didn't read it yet, but I read the title and it was, it was from 2014 and it's Strong is the New Skinny. Yes. And do you know why this jumped out me? Because it's like, holy shit, this was in 2014. No, I know. You are so ahead of everybody else talking about, oh, finally you were like, oh muscle is important. And it's like 12 years later, guys. So you are, you are like so ahead of the game. You're looking at things and you're calling them out early. So I want to know what are you seeing today that you need to be calling out?

Speaker 1 [00:38:06] What I do see, which is interesting you brought up, I was gonna bring that up, the whole strong is a new skinny, because when I wrote that book, it was a movement because I really wanted women to focus on something that they could obtain, which is the reason why I called it strong is the new skinny is because everybody can be strong or stronger, but not everybody can be a size zero and being skinny. So focus on a goal that is realistic and attainable versus something else that's very, very, very hard. To maintain, because I believe that everyone does have a baseline that is their set weight and you can modify it here and there, but it's very hard if you're someone who is like more of an athletic, you know, we call it mesomorph, right, to become an ectomorph, which is a very skinny person, like very, like, thin, yeah, but yeah, no hips type of, you're, you, no, you are an ektomorph, very like, modest.

Speaker 3 [00:39:05] I was like, I'm sitting next to you.

Speaker 1 [00:39:06] Yeah, and I'm more of a mesomorph, more athletic. But my point is you can only manipulate it so much until where it gets to be very difficult. Now with all these GLP ones and all the things that are happening now, I think that we're in big trouble if you wanna know the truth.

Speaker 3 [00:39:25] Yes, it is, and it's coming with a lot of other, like, okay, I'm being the noob bringing you back to longevity, but if you think about as you get older, no, this is helpful. As you get old, though, it's beneficial to have a little bit more body fat on your skeletal structure. And muscle. Let's just talk about the vanity point.

Speaker 1 [00:39:48] Never mind the fact that when you have zero muscle on your body, which is of course we said the longevity organ, you are doing yourself an incredible disservice. If you fall, you're gone. You're going to snap your hip or snap your thing or whatever and you're done.

Speaker 3 [00:40:06] Or break two wrists. Or break your wrists, exactly. And the GLP ones too, because the mechanism of action, the way that it works in the body is in part causing you to feel full for a long period of time without having a lot of food. So naturally you're not going to get as much nutrients, you're going to have nutrient deficiencies. If we don't get those nutrients, it does make the mineralization of our bones weaker. We will have more falls. We will have more accidents like that.

Speaker 1 [00:40:32] I also don't understand something, I don't, I'm not a big, I am not someone who believes that you should be on medication forever, if you don't have to be.

Speaker 3 [00:40:42] You're in good company.

Speaker 1 [00:40:43] And I think that a lot of GLP-1, I mean, unless you have diabetes, I know people say, oh, it's good for inflammation and it's good for cognitive benefits. But do we know taking this medication, if you're a regular size human being without any real, you're not a diabetic, you don't really have any blood sugar issues. Like all of that, what we said about- Loop it back. I'm going to loop it right back because I think if you are somebody who has a really good sense of self and who is mentally strong and kind of like, you know, you kind of know thyself and know, you can kind of smell bullshit more a mile away and you won't be so, you won't fall for every Tom, Dick or Harry or charlatan. That's out there because you are solid in who you are, what you've kind of, who you're, like what you believe in, what you know to be true, your intuition. It's when we are weak that we fall for all this nonsense. Like, oh, you know, I don't really love the way I look. I'm gonna listen to Joe Blow and I'm going to do these 97 peptides now and I want to do this salmon facial because I'm want to look like this person. Like, by the way, if you... If you really think that the people that you're watching on social media look that way because they are drinking a matcha and doing some type of salmon, whatever, facial, well, I mean, I have a whole other thing to sell you. I have bridge to sell. Because a lot of these girls, A, they're young girls, and they're doing a lot other things and using a lot filters. And they're like, don't believe everything you see and hear. Right? And so the stronger your constitution is within, the better you're gonna have a shot at not falling for everything out there.

Speaker 3 [00:42:40] And I will say that there is something to be, if you are a weak person, or if there's a weak mental stamina, you probably need a little bit more food. Food is energy. If we're weak in our bodies and we're week in our brain, it goes hand in hand. We're tired, we want the quick fix. Like we want that quick thing to get us there, so.

Speaker 1 [00:43:02] Well, sleep also is very important.

Speaker 3 [00:43:05] Please, 12 plus hours for me. No, I swear, you swear, I wish. I wish, she's a new mom, there's no world. I dream of having like two consecutive days of 12 hours.

Speaker 1 [00:43:18] I haven't had 12 hours of sleep since I've been like 11. Vacation? I don't know. I celebrate eight. I can't even get eight. Yeah. But that's like another thing. That's like more hormonal, I think, too, which is very, very difficult, which again, exercise can help a little bit, right?

Speaker 3 [00:43:34] Actually, we did have we did want to talk to you about that a little bit. I mean, yeah, you're you're where are you in the the female cycle right now? What do you do? You feel like you're can you talk to us a little bit about your hormone journey?

Speaker 1 [00:43:47] Well, right now I'm just like right now. I'm kind of like I guess I'm in the peri-metaposal space And I would tell you that my hormones are why I'm not it's it's a real thing And so i'm not taking a i'm on on any hormones i'm, on anything which i'm Not i'm by the way i'm Not anti-hormone I think when you need something you need, something however Be very careful i'm there i'm still very kind of trepidatious even though of course the black box Uh the all the labels are off I'm still very trepidatious about taking something just for the sake of taking something until you actually need it as well. But I think that it's, it's really, really difficult to kind of navigate. I'm just like in the beginning process of it and it's hard because it's really screwing with my sleep. I'm not sleeping. And if you're not sleeping, like we just said, then so many other things are in balance. Like, number one, if you don't sleep enough. You eat more, right? Because all your inhibitions are gone. So that's the other thing. You can't exercise as well because you don't have the recovery and the rest time. Also your skin's not, I mean, there's all these reasons why sleep is so important. It is a snowball of that for sure.

Speaker 2 [00:45:01] But that's like why so I hear you say like, oh, I'm not sleeping well, but I don't want to take these because I don't need them. And I'm like, well.

Speaker 1 [00:45:09] No, no, no. I don't know yet. This is what I'll say to people, because I have to be mindful of the fact that what is real. Why I'm not taking anything yet is because I want to make sure I get my lab work done properly and that I see exactly over time what is happening. Because you can take a test, and your numbers can be off. That's what happened to me. So a whole thing happened where one of my numbers was so crazy high. I'm like, that doesn't even make sense. I gotta like retest that. So I think knowing, getting your lab work done from a reputable place and knowing exactly what your body really is deficient in is really important. And that goes with not just hormones, but that goes like with supplementation. And I've told you, I've both of you probably off camera before, that I do find that what we're doing is we are over supplementing ourselves. And we're taking way too much of things that or not enough of certain things based on the wrong data. And even vitamin D, which is seems like a harmless thing. Well, I became like poisoned by vitamin D because I was taking. The amount, like I was deficient, so I started taking 5,000 ICUs, right? And taking it every day, every day for all these years, thinking that's what I should be taking because my lab work said that two years ago. You have to retest. And then I'm taking too much. It's super important, if you get anything out of this podcast, is that make sure that you get your lab work done at least twice a year and supplement only on the deficiencies that you have because And don't just be taking stuff because again, Joe Blow again is taking something online. I think it's like we should be getting majority of our nutrients from food and the things that we can't get from food, then we can supplement on.

Speaker 3 [00:47:15] I'm a university professor, I teach first year nursing students at University of California Irvine and I do nutrition physiology and one of the things that I tell them over and over and over and again, the only way to overdose is through supplementation. We go through all of vitamins and minerals. The only way most of the time to overdose, is through supplementation, you can't do it through food. It's nearly impossible to. OD on beta carotene, OD on vitamin D, if you're eating a carrot and having, you know, eggs. I was very lucky to be on your

Speaker 2 [00:47:51] podcast, Habits and Hustle. I liked you on my podcast. I like you on mine. Ours. I find that. Classic, classic, classic. But truly, you have an incredible podcast. Thank you. It has, what now, like 3 million plus downloads. It is, it's huge.

Speaker 1 [00:48:13] Probably more than that a little bit. Yeah.

Speaker 2 [00:48:14] Yeah, I'm probably underselling it, but you've talked to some of some really big names in health, wellness, longevity, athletes, actors, you name it. And so I'm curious, what have you learned from these people that you feel like, at least in the recent days that you're like, Whoa, that's awesome. I need to share this more broadly.

Speaker 1 [00:48:35] I'm going to tell you something that I had a podcast yesterday that my guest was incredible. It was the guy from he created the School of Hard Knocks. His name is James Dumelian, I think his last name is. I just know him from the School Hard Knock and I call him James. And he said something on the podcast that I thought was really, really amazing and insightful that someone told him. And it said that when you're born, you look like your parents, but when you die, you look your decisions. And I thought that was really, really smart and true. And on the same podcast, he said to me that we, what was the thing he said? He said that we... Can't remember the sentence right now. I can look on my phone and tell you, do you want me to? Yeah, pull it up. Okay, because I thought it was really- It needs to be on a t-shirt. Yeah, it's super insightful. And I was like, I have to keep this.

Speaker 2 [00:49:40] I hope I didn't erase that. While we're thinking about that, okay, based off of what Jen just shared, you're gonna look like the decisions you made. Like what?

Speaker 1 [00:49:48] Oh yes, I want to say one more. The other thing is that people are addicted to education, but allergic to execution.

Speaker 2 [00:49:57] I mean, that sounds like a 10% target to me.

Speaker 1 [00:50:01] 100%. That's why I liked it so much.

Speaker 2 [00:50:02] Yeah, so I

Speaker 1 [00:50:03] So you asked me, that was something that just happened yesterday and it's in my head. And so I love things like that because it just reminds me of how important certain things are to kind of push yourself and go for things in life. So...

Speaker 2 [00:50:23] I love that line of, you are going to look like the decisions you made when you die, right? What do you think are some of the decisions that you would like to make today to look the way you wanna look the day that you say goodbye? I think.

Speaker 1 [00:50:38] It's all about choice and creating habits, again, that kind of put you in a place where you are proud of both, not physically only, but mentally, I think making decisions to pick partners or pick a partner who is solid, who is kind, who surround yourself with people who are cheering you on, because that's a big one. I think. And if you really want to know the truth about longevity since we are sitting here with a longevity podcast, none of this also matters if you don't have a sense of community and people around you that you love and love you back. Because loneliness is actually the biggest epidemic that's killing us all, the fastest, especially in a place where we are so, we're so... Able to be in touch with people so quickly, and yet we are dying inside with lack of connection and community and like relationships. So to me, I want to be a situation when I die that I made the right decisions to pick people around me that are the right people that like have my back, that I care for, who care for me and want the best for me, and like I said, who cheer me on. And who are my biggest fans. Everything else is secondary. Then I would say, you know, silly things that are obvious, like don't smoke, don't drink, don't, all these other things, which by the way are of course important, but again, I'm about not majoring in the minors, right? Like you gotta have, the other things are way more important, like that.

Speaker 3 [00:52:34] Prioritizing your choice.

Speaker 1 [00:52:35] Prioritizing joy.

Speaker 3 [00:52:37] We have a very fun, we open this up for questions to our audience members, we collect the best ones that we want. So we have a couple mailbag questions that are going to come for any one of us. So let's, we're going to open it up. Should I take the first one?

Speaker 2 [00:52:53] Great. Oh, wow. M, are we good to go?

Speaker 3 [00:52:55] Oh yes, read the question.

Speaker 2 [00:52:57] All right, producer says, go, we go. All right. So first one is, I keep seeing online that intermittent fasting is actually bad for women. Should I be fasting at all? Oh, that seems like a Melanie question or a me question.

Speaker 3 [00:53:11] I mean, I think any of us can answer that. So intermittent fasting, intermittent fasting. Let's quickly define intermittent fasting is done anywhere between one day, 24 hours to two days max. Anything over two days is no longer an intermittent fast. It's now a prolonged fast. Most people are doing intermittent fasting with the time restricted eating pattern where you're eating for maybe 12 hours, 12 hours of the day, 10 hours of day, eight hours of the day if you're going getting pretty strict. Intermittent fasting has incredible benefits for metabolic health, weight loss, it can be wonderful for improving insulin sensitivity. My biggest qualm, especially for women, and actually this is for everybody, but women especially, we should not be skipping breakfast, people. Like intermittent fasting does not mean skipping breakfast. It means having breakfast and finishing your meals earlier in the day. If you start. Delaying your first meal later and later in the day, which I think men have a little bit more wiggle room there. Women don't so much because we have this cortisol spike in the morning that we have to bring back down. That's- AKA stress on your body. Yes. So if you are interested in intermittent fasting, yes, do that thing and make sure breakfast is when you start. If you, and do you guys want to add to that? No, I'm so glad you said-

Speaker 1 [00:54:31] No, I'm so glad you said that. I'm, I am, because I will never skip breakfast.

Speaker 3 [00:54:37] Don't!

Speaker 1 [00:54:37] And I also think that intermittent fasting is now becoming like an old trend. Like more and more people I find are not even doing it anymore. I think it works way better with men. Not so great with women and the hormones again came back to the hormones. And like, you know, like this whole idea of like, oh, you breakfast isn't important. Yeah, it is. It's like jumpstarting your entire metabolism. And like it sets you up for the rest of the day. So this whole idea of like, skipping... I'll tell you what happens when I skip breakfast, I end up eating at least three times the amount of calories. My lunch is like ten times worse than it would have been. And you're angry. I'm mad. I'm angry. Some people say they're not hungry, but then like maybe have like a little thing.

Speaker 3 [00:55:23] In my practice, when somebody tells me, oh, I just don't, I'm not hungry. That is a metabolic problem. If you are not waking up hungry, that is a metabolic sign your body is not in alignment. Not an alignment.

Speaker 2 [00:55:33] How long have you been waking up not hungry? That's probably a trained behavior at that point. But I do want to add one quick note to that because you called out when you were describing intermittent fasting, you said it could be you're only eating for eight hours, nine, 10, 12, right? And especially for women, you can, don't be afraid to consider a 12 hour eating window from 8 a.m. To 8 p.m., an intermittent fast that could be really helpful and beneficial.

Speaker 3 [00:55:58] That's what the long centenarians do. Centenarians, the people living in the longest places around the world, are doing 12-12 pattern. And that's with the sun. When we talk about circadian rhythm, you're eating when the sun's up and you stop when the Sun's down. Your organs work in that same rhythmic pattern.

Speaker 2 [00:56:12] And most people are not eating within a 12-hour window. They're eating within like an 18-hour. They do like, only the hours that you are not sleeping are you not eating. Late night snacks. So I would just urge people to think maybe about a less severe form of intermittent fasting, especially women, to do more of that like 12-hours. Right, the 12- hour, yeah, the 11. Maybe the 12. I think that's much more.

Speaker 1 [00:56:37] That's much more doable.

Speaker 3 [00:56:39] Yeah, yeah, definitely. Okay, question number two. I'm interested in trying the fasting-mimicking diet, otherwise known as the FMD, but honestly, five days sounds really hard. How do people get through it?

Speaker 1 [00:56:51] It is, it is hard. But everything worth having is hard! Thank you.

Speaker 2 [00:56:56] And is it, okay, so I do have tips and tricks to make it less hard, actually.

Speaker 3 [00:57:01] Well, hold on. Can I please really quickly? The fasting-mimicking diet is a five-day food protocol. You get food, y'all. You are igniting the same cellular rejuvenation pathways, otherwise known as autophagy, that are found in the body that help recycle old and dying cell parts, replace them with newer, functioning, more efficient cell parts. But you do it while still consuming Yeah. That's a huge benefit.

Speaker 1 [00:57:27] So you're not starving because you actually also it's also the the the sensation like I think a lot of people are are getting I I know for me. I like the idea of eating right like I like You know the the chewing and the hand experience and the oh exactly the experience of eating And I think that you're getting that with this which is actually very different than any other thing where you're just like you feel totally deprived because you don't even get that ability to touch food, taste food, smell food. And there's teas, those teas actually help and those soups actually do help. Because hydration helps in a big way.

Speaker 2 [00:58:05] Yeah, you know a lot of it's funny because people who do water-only fasting, you know what one of the major side effects is for a lot of people is dehydration. Is that crazy that a water- only fast would cause dehydration? You don't get electrolytes, I was going to say. And because you're not eating, you also forget to drink water. And so it's like a two for one whammy.

Speaker 1 [00:58:25] That sounds like the worst thing on the planet. I can't imagine doing that.

Speaker 3 [00:58:30] Yeah, yeah. Well, we don't we don't have to anymore. I think there's and the FMD is so OK, how do people get through it? First of all, I think going since we have Jen here and she's all about doing hard things, trying things, you know, 10 times to get get what you go for, what you want. I do think that if your question is, how do you get through, it means you haven't done it yet. So my first suggestion is to try it and also know that there sit with this disk. Sitting with discomfort is not you dying, you're not going to die. You're like having things that practice the art of sitting with a little bit of discomfort every now and again. It's a healthy thing to be able to... That's a great point. Yeah.

Speaker 1 [00:59:10] That's a great point because not everything is going to be cozy and comfy for

Speaker 3 [00:59:14] Most things aren't.

Speaker 1 [00:59:16] Right, it's 100% true.

Speaker 3 [00:59:19] I don't know if that's.

Speaker 2 [00:59:21] Yeah, can I also add like a couple of tips and tricks because I think for me the biggest one is to do it with other people. Like when you're doing it alone, it's obviously going to be harder. That's why like there's group fasting experiences where people come together and they're doing like, okay, let's all pick one day to start and do this. All through church.

Speaker 1 [00:59:43] Also, you cheer each other on and you help each other out when you're having a hard moment or a hard hour. I think those group fasting or group anything is so good for even accountability to keep you on track, Keep you to actually, to not quit. That's another big one, right? Because it's really easy to be like, all right, I've done day two, I hate it, I'm not gonna do anymore. But if you have somebody or people to help you kind of cheer you on, it's much easier.

Speaker 3 [01:00:11] Especially for your first time. Yeah, I would say like if you don't know how your body is going to respond. But most I would say and tell me if you agree with this, but most people that have this like trepidation and, you know, nervousness, almost inevitably, I would see 90% of them say, oh, my God, that was way easier than I thought.

Speaker 2 [01:00:27] 95. I think that's actually a statistic that we can call out. It's 95% of people complete.

Speaker 3 [01:00:34] I actually think it's helpful to go in thinking it's gonna be super hard, because then I'm like, wait, the first day they're like, wait, I'm eating a lot of food. Yeah, yeah, yeah. I'm not like, having a lot more than I think. He's actually eating a lot of food. Yeah, yeah, yeah.

Speaker 1 [01:00:42] He actually do have food there, it makes it taste crackers and all the things.

Speaker 2 [01:00:47] Awesome, so just do it, AKA. Yes. All right.

Speaker 1 [01:00:50] 4. Okay. Oh, but I-

Speaker 2 [01:00:52] Love this question. Well, do what you want. Or, or, okay, fine. You, you yield. Well, we, we do, we.

Speaker 3 [01:00:58] Okay, another question. I know I should be doing, oh, this is a good one for you. I know should be weight bearing exercise, but I travel a lot for work. What does a realistic routine look like when all I've got is a hotel room?

Speaker 1 [01:01:11] Follow Jen Cohen, she posts, my first book ever was called No Gym Required. Because it's anytime, anywhere, no excuses, that's true. I think you get better workout sometimes. Your body is the best, body weight exercises can be so much more difficult than doing anything other than that. Push-ups obviously is my number one. Squats. I mean, push-up. Like you could do it again. Focusing on the basics. Boring basics actually get you to the finish line. Like, I don't understand why people always are looking for flashy things. You don't need a very fancy gym membership. You can get a really great workout in your hotel room. You can do tricep dips, you can do your squats, you can your pushups, you could do Bulgarian split squats off the coffee table. Like, just follow me and I will give you a million different exercises.

Speaker 3 [01:02:08] Burpees, you could do some Superman on the floor to get that low back.

Speaker 2 [01:02:13] Exactly. Is there anything to be said? There you go. I mean, she knows. She knows, exactly. Is there any thing to be said for the variety that you would just automatically get by not going to the same place every single day, right? So there's probably some variety aspect to that, plus maybe you end up outside, you get a little extra sunshine. There's all these extras that you get when you aren't doing the same workout all of the time. Exactly. It's good for your body.

Speaker 1 [01:02:39] To have like, you can just train different ways. But I will say, everything in life, even what you eat, it's the boring basics that really get you to your goals. That's with food, like, how about food, variety? I like to eat the same thing over and over again. I like do the same exercises, just progressive overload, which means like make it harder every time, but do the same basic movements before you move on to something else. A lot of these other things, if you see. There's all these funny memes, like people like doing all sorts of wacky workouts and exercises. They're just silly wacky for variety, but they don't really actually, they're not really doing much else except causing more variety and fun. But yeah, so I think like you don't need a gym. You can be very effective in your hotel room.

Speaker 2 [01:03:25] As they say, the best workout is the one you actually do. Exactly, Renee. Whatever it is, just do it. Do we have time for one more question? We have to look at... No.

Speaker 1 [01:03:35] What do you think, Jen? Oh, we just don't want to let her go. Okay. I'm so sorry. I know.

Speaker 3 [01:03:42] It's come to an end. It has come to and end. Thank you for being on with us. We're so grateful. We love knowing you and following you and learning from you. So thank you. Thank you, for being here. Come back again.

Speaker 1 [01:03:54] Thank you for having me, you guys. This was so fun. I'm so happy for you guys doing this. Thank you. I'm very proud of you guys, this is a beautiful podcast. You guys look so cute together doing it. We're a couple. We are. You guys did a nice job. You know we're best friends. Yeah, you guys did a nice job.

Speaker 2 [01:04:08] You know we're best friends from like OG, we went to college together, is that what we call it? USC, we got our master's together. We studied. We went to Italy together, we've been all over the world together.

Speaker 4 [01:04:18] You guys are, are you joking? No. For real? And you work at Pro-Works? Renee did drag me. She dragged me over. Wow!

Speaker 3 [01:04:30] Why were you working before her? She dragged me. No, I was doing my private practice full time. I was ready to, and we are both big fans because professionally and personally of our founder, Dr. Balto Longo, he, yeah, it was, I think I was saying when you were- Speaking of mentors, by the way. Yeah. That's...

Speaker 2 [01:04:52] That's somebody you pick. He's amazing.

Speaker 1 [01:04:54] Little bit of a

Speaker 3 [01:04:55] The bug, we've got the L-neutra bug.

Speaker 1 [01:04:58] That's really amazing. Guys, I'm not surprised. I like you both so much. And the fact that you guys are that's not a surprise.

Speaker 2 [01:05:05] Okay, but truly Jen, thank you so much and we do have to say to anybody who's out there listening, if you liked this, don't forget to like, subscribe, follow, share, rate, do all of the things.

Speaker 3 [01:05:21] And again.

Speaker 2 [01:05:22] And share. And share with your friends. Thanks for listening to Almost Forever. If you love the show, hit subscribe on YouTube at Prolon FMD or wherever you're listening and share it with someone you love. New episodes every other Wednesday drop on YouTube or wherever you listen. This is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services. Please talk to a qualified healthcare professional before making changes to your diet, exercise, or supplement routine. Views expressed by our guests are their own.