Health Podcasts Whats your 10-15-20 year plan

10-15-20 year plan

Dr. Stacy Sims: So inherently, women don’t need to be cold.

Dr. Stacy Sims: So inherently, women don’t need to be cold.

When we are looking at stress responses, because that’s how I view all the environmental and exercise data -what kind of stress does it put on the body when a woman gets into ice cold or cold water. It invokes such a severe, strong stress response, much stronger than a male’s response, that her body goes into more of a shutdown phase, where it invokes a sympathetic drive, and it doesn’t create the metabolic changes that we see with men. If you were to take a woman and put her in 15 or 16 degrees Celsius, which is around that 55 degree mark, she will end up with the same responses that a man has, because it’s not as severe a shock to a woman’s body as it is for a mans. Why is that? Because we have more body fat, we tend to vasodilate and vasoconstrict first for controlling our temperature.

Dr. Stacy Sims: Do women do better in the heat:

Okay, so when we look at sauna exposure, women can tolerate heat a lot more than men. A woman can sit in there, sit up high, 20 minutes or so, not sweating
yet absorbing heat and vasodilate – it’s great. So, we’re heating ourselves, our body’s responding to it by what we call heat shock protein responses which are these little proteins that will uncouple and then re-coup and be better for it. It’s creating a whole cellular change that then is stimulating better responses within the muscle. The muscle can use glucose a lot better and can use fat a lot better. Were also increasing blood flow to the brain. We’re also improving our blood vessels,so they respond to constriction dilation a lot faster, which is important as we get older and start hitting perimenopause where we start having blood pressure problems. It also allows us to hit higher temperatures on the outside, like summer times without having undue stress. When you’re in the sauna sitting there, it takes time for the body to heat up, because of our thermos-regulatory differences between what men do when they get in and they start sweating profusely, and then they get dehydrated, and they don’t have time to adapt as well to the heat as women do. Again, women vasodilate first, and then we start sweating.

Do you recommend Sauna

Yes, I do. If we are doing 10 to 15 minutes twice a week, at bare minimum, you get health benefits, better cardiovascular health, so better blood flow, better blood pressure. We have metabolic responses, so we have better blood glucose control and better fatty acid metabolism.

Are you going to burn  more fat in a sauna?

Yes, if you sit in a sauna, you will use the circulating fat as a fuel instead of storing it.

 

 

Dr. William Li, MD: Five things to eat to burn body fat

Dr. William Li, MD: Five things to eat to burn body fat

So a lot of people do not know this, but there are certain foods that will fire up your body’s extra fat burning machinery. You’ve got white fat, which is the
wiggly, jiggly kind you see in the mirror. So visceral fats, the fat that grows around our guts. The more you load up that extra fuel, the more that fat grows, starts to strangle your organs, and when it becomes inflamed, it's really dangerous. That is a dangerous kind of fat. When you want to burn that fat down, brown fat is important to know about. Brown fat is not wiggly, jiggly. Brown fat is close to the bone. It's not even near the surface. It is around our necks, under our breast bone, a little bit between our shoulder blades, and
scattered in our belly a little bit. When you activate brown fat, it burns away the jiggly fat. If you turn on brown fat, you burn down the white fat.

Dr. William Li, MD : So what are the top foods we need to eat to turn on the brown fat, to burn the jiggly fat so I can lose weight? Dr. William Li, MD: Let us go to the produce section and take a look. Okay, so apples. It turns out that apples have something called chlorogenic acid inside the flesh of the apple. This chlorogenic acid turns on your brown fat, and it is will start  to burn down your white fat. Broccoli, kale, or bok choy. I love bok choy. You cut off the bottoms, you wash the leaves. Take a wok or a skillet, little extra virgin olive oil, garlic and fry it up. Obviously, how you cook makes a difference, right? I said olive oil. I did not say butter. Because if you actually use olive oil, you’ve got hydroxytyrosol and oleocanthal. These are two things are mother natures natural brown fat trigger which triggers metabolism. Activating fat burning substances you saute with olive oil now you actually have the greens and the olive oil, that will trigger your brown fat to turn it down

 

 

Dr. Tara Swat, Neuro-scientist MD: Cortisol stress and the Body

Dr. Tara Swat, Neuro-scientist MD: Cortisol stress and the Body

In 2023, the first thing I came up against, because this was around the time of the financial crisis, was the lack of understanding of the brain body connection. I was working with high performing executives that were kind of acting like their body was just the vehicle that was moving their brain around from meeting to meeting, and both disrespecting their physical health, but also not
understanding that what they were actually really being paid for was to use their brain, and they weren’t creating the best conditions for that brain to operate in. And I am talking about really basic things like sleep and a good diet and hydration and not being sedentary and managing your stress, etc.
This tiny organ, if it is not in an environment that is giving it the best chance of doing its job, it is not going to, and a crack is going to appear somewhere. And the first time I really had a big confrontation with the bank, who employed me, was when people were dropping dead on the trading floor of heart attacks and they asked me to work more, in my capacity as a former medical doctor, to help with these physical ailments. I said to them, I cannot do that if we do not address the mental and emotional pieces, because that is what is causing this. And they just could not get that.

Dr. Tara Swart, Neuro-Scientist: Understanding that everything stressful that you are experiencing, like mentally and emotionally challenging circumstances for example, doing a lot of travel, which is challenging on your body, raises levels of the hormone cortisol, which comes from your adrenal glands. Cortisol courses around your blood, through your entire body and brain. And the brain has receptors for understanding what is going on in terms of threat to your survival. So, in a 24 hour cycle, depending on your age and your gender, there is a normal range for cortisol. It can go up and down
when something challenging happens. We need to adapt and rise to meet that
challenge. But when that level is above the top range all the time, these receptors in your brain basically think that there is an imminent threat to your survival. When this happens, there is a whole cascade of hormones and the cortisol basically causes inflammation in the body. So, inflammation of your vascular system, inflammation around your heart and everything else, gut and other things. During this time, we were seeing a lot of heart attacks caused by stress. This was in the absence of high blood pressure, high cholesterol and smoking – it was all stress.

Dr. Charles Yeo: Aging and Weight gain

Dr. Charles Yeo: Aging and Weight gain

Charles Yeo: The numbers we have on weight gain as a person ages are that between age 20 and 50 years old, those 30 years intervening, the average person will gain about 15 kilos in weight, which is 32 pounds, which is about one to two pounds a year – 15 kilos in weight is gained over 30 years on average. Some gain very little, others gain a hell of a lot more.

 Dr Charles Yeo:  What can you do to avoid weight gain.  There are two elements here. First of all, there is doing the things that we want to do, for example, I can still walk up a mountain or down a mountain, because I am
still fit enough to do that, and I want to stay as fit as long as I can and weight will inhibit that, undoubtedly. But then there is a second element to actually consider, which is the amount of muscle you have. It is your muscle mass as you age, independent of how much fat you have, that will determine how healthy you are as you age. Now I am  talking about going into the 60s, into the 70s. As you get older, the most crucial bit of information is to maintain resistance training, not lifting. The amount of muscle mass you have really marks the level of health that you get as you age. And the science is startling. It is completely related, independent of weight. So, muscle mass is the most
important thing for healthy aging the moment you get to 60-70 plus years of age.

Charles Yeo:  Should you keep doing resistance training. Correct! Always keep resistance training and lifting weights as long as you can. At some point you wont be able to lift weights. Just you wont be able to lift the weights of your youth.

Charles Yeo: Many people are always trying to find ways that they can cut fat and  create some  sort of sustainable weight loss. The first is the amount of protein you eat, and you need to try and focus on trying to keep to about 16% of the energy in your day. Okay, from protein 16% – and there is a sweet spot. If you eat too much and you are not lifting, you are stressing your kidneys, because your kidneys have to get rid of the nitrogen from the protein. Okay, so
16% is a sweet spot, and it does not mean steaks, only. It can mean beans, tofu, any kind of protein from anywhere. Second, is fiber. We need to eat as much fiber as physically possible. 30 grams we want to aim for. Although we're looking, at the moment on average in this country, we are probably only eating 15 grams. We need to double the amount of fiber we actually eat. Third, we need to limit the amount of added sugars into our diet, added sugars, meaning sugars not tied up in fiber, powdered stuff, maple syrup, Agave nectar etc. All those are added sugars you put in, keep it to 5% or less of the of the energy content in your day. And those are the three numbers that I want you
to think about. So, 16% of protein, 30 grams of fiber, 5% or less of added sugars. Apply that to whatever you want. For example, a Keto diet, whatever you want to apply that to, and I think that will be a sustainable, healthy way to eat.

Dr. William Li MD :Five things to do to burn body fat

Dr. William Li MD :Five things to do to burn body fat

So a lot of people don’t know this, but there are certain foods that will fire up your bodyès extra fat burning machinery. You’ve got white fat, which is the
will fire up your bodyès extra fat burning machinery. You’ve got white fat, which is the wiggly, jiggly kind you see in the mirror. So visceral fats, the fat that grows around our guts. The more you load up that extra fuel, the more that fat grows, starts to strangle your organs, and when it becomes inflamed, it is really dangerous. That is  dangerous kind of fat. When you want to burn that fat down, brown fat is important to know about. Brown fat is not wiggly, jiggly. Brown fat is close to the bone. It is not even near the surface. It is around our necks, under our breast bone, a little bit between our shoulder blades, and
scattered in our belly a little bit. When you activate brown fat, it burns away the jiggly fat. If you turn on brown fat, you burn down the white fat.
Interviewer: So what are the top foods we need to eat to turn on the brown fat, to burn the jiggly fat so I can lose weight?

Dr. William Li, MD: Let us go to the produce section and take a look. Okay, so apples. It turns out that apples have something called chlorogenic acid inside the flesh of the apple. This chlorogenic acid turns on your brown fat, and it is will start to burn down your white fat. Broccoli, kale, or bok choy. I love bok choy. You cut off the bottoms, you wash the leaves. Take a wok or a skillet, little extra virgin olive oil, garlic and fry it up. Obviously, how you cook makes a difference, right? I said olive oil. I did not say butter. Because if you actually use olive oil, you have  got hydroxytyrosol and oleocanthal. These
are two things are mother natures natural brown fat trigger which triggers metabolism. Activating fat burning substances you saute with olive oil now you actually have the greens and the olive oil, that will trigger your brown fat to turn it down