Full Transcript Show Introduction 0:02 [Music] 0:02 [Music] Welcome to the Longevity Protocol with 0:04 Welcome to the Longevity Protocol with 0:04 Welcome to the Longevity Protocol with Dr. Christina Bosch and Dr. John A. 0:06 Dr. Christina Bosch and Dr. John A. 0:06 Dr. Christina Bosch and Dr. John A. Robinson. We'll be your guides to 0:09 Robinson. We'll be your guides to 0:09 Robinson. We'll be your guides to uncovering the secrets to optimal 0:11 uncovering the secrets to optimal 0:11 uncovering the secrets to optimal health, better sex, and happiness. From 0:14 health, better sex, and happiness. From 0:14 health, better sex, and happiness. From debunking aging myths to exploring the 0:16 debunking aging myths to exploring the 0:16 debunking aging myths to exploring the science behind what it means to live the 0:18 science behind what it means to live the 0:18 science behind what it means to live the longevity protocol. We'll dive into a 0:21 longevity protocol. We'll dive into a 0:21 longevity protocol. We'll dive into a wide range of topics. 0:24 wide range of topics. 0:24 wide range of topics. So get ready for an exhilarating journey 0:27 So get ready for an exhilarating journey 0:27 So get ready for an exhilarating journey in what it means to live well and feel 0:29 in what it means to live well and feel 0:29 in what it means to live well and feel your very best at any age. 0:41 This is the most underrated exercise to 0:41 This is the most underrated exercise to have ever existed. But I don't think
Walking as the Foundation of Exercise 0:43 have ever existed. But I don't think 0:43 have ever existed. But I don't think everybody knows what this one is. This 0:46 everybody knows what this one is. This 0:46 everybody knows what this one is. This is different. This is magical. This is 0:49 is different. This is magical. This is 0:49 is different. This is magical. This is mystical. It's biblical. It's like more 0:52 mystical. It's biblical. It's like more 0:52 mystical. It's biblical. It's like more than what you could ever imagine. 0:54 than what you could ever imagine. 0:54 than what you could ever imagine. >> And we're talking about exercise. 0:55 >> And we're talking about exercise. 0:55 >> And we're talking about exercise. >> Exercise. People are going to be shocked 0:57 >> Exercise. People are going to be shocked 0:57 >> Exercise. People are going to be shocked about what this exercise is because 0:59 about what this exercise is because 0:59 about what this exercise is because they've never heard of it before. 1:02 they've never heard of it before. 1:02 they've never heard of it before. >> Tao. 1:04 >> Tao. 1:04 >> Tao. [Applause] 1:05 [Applause] 1:05 [Applause] >> It is. What were we watching the sport 1:07 >> It is. What were we watching the sport 1:07 >> It is. What were we watching the sport of this video? There's the aerial things 1:10 of this video? There's the aerial things 1:10 of this video? There's the aerial things that these women are doing. What else 1:11 that these women are doing. What else 1:11 that these women are doing. What else did they do? Aerial. Uh 1:13 did they do? Aerial. Uh 1:13 did they do? Aerial. Uh >> they did that jumping class with things 1:15 >> they did that jumping class with things 1:15 >> they did that jumping class with things on their feet. 1:16 on their feet. 1:16 on their feet. >> Oh, there was one thing where they're 1:17 >> Oh, there was one thing where they're 1:18 >> Oh, there was one thing where they're running around on their hands and their 1:19 running around on their hands and their 1:19 running around on their hands and their feet. 1:19 feet. 1:19 feet. >> No, that was dumb. That was crazy. 1:21 >> No, that was dumb. That was crazy. 1:22 >> No, that was dumb. That was crazy. >> That was so dumb. They were on their 1:23 >> That was so dumb. They were on their 1:24 >> That was so dumb. They were on their Yeah. through the forest. 1:25 Yeah. through the forest. 1:25 Yeah. through the forest. >> Through the forest on their hands and 1:27 >> Through the forest on their hands and 1:27 >> Through the forest on their hands and kind of like it was supposed to be some 1:28 kind of like it was supposed to be some 1:28 kind of like it was supposed to be some >> They weren't wearing gloves. 1:30 >> They weren't wearing gloves. 1:30 >> They weren't wearing gloves. >> No, it was Anyway, no, it's not any of 1:32 >> No, it was Anyway, no, it's not any of 1:32 >> No, it was Anyway, no, it's not any of those things. 1:32 those things. 1:32 those things. >> What did the guy say though? Like things 1:34 >> What did the guy say though? Like things 1:34 >> What did the guy say though? Like things women will do to avoid exercise. 1:36 women will do to avoid exercise. 1:36 women will do to avoid exercise. >> Yeah. To avoid actual 1:39 >> Yeah. To avoid actual 1:39 >> Yeah. To avoid actual exercise and sort of commitment. 1:41 exercise and sort of commitment. 1:41 exercise and sort of commitment. >> Yeah, it was really funny. Anyway, so 1:45 >> Yeah, it was really funny. Anyway, so 1:45 >> Yeah, it was really funny. Anyway, so >> it's walking.
Why Walking Matters for Longevity 1:46 >> it's walking. 1:46 >> it's walking. >> Yes, 1:46 >> Yes, 1:46 >> Yes, >> it's walking. 1:47 >> it's walking. 1:47 >> it's walking. >> I think it's my favorite. You know, and 1:49 >> I think it's my favorite. You know, and 1:49 >> I think it's my favorite. You know, and I started off by saying, well, then 1:50 I started off by saying, well, then 1:50 I started off by saying, well, then being obviously facicious just because 1:52 being obviously facicious just because 1:52 being obviously facicious just because >> kind of not 1:53 >> kind of not 1:53 >> kind of not >> kind of well, I'm I'm being that way 1:56 >> kind of well, I'm I'm being that way 1:56 >> kind of well, I'm I'm being that way because so many patients come to see us. 1:58 because so many patients come to see us. 1:58 because so many patients come to see us. I think people maybe think, what's the 2:01 I think people maybe think, what's the 2:01 I think people maybe think, what's the trick? What's the what's that that 2:03 trick? What's the what's that that 2:03 trick? What's the what's that that amazing thing? If I just do this type of 2:05 amazing thing? If I just do this type of 2:05 amazing thing? If I just do this type of exercise, that's what's going to get me 2:07 exercise, that's what's going to get me 2:07 exercise, that's what's going to get me to my goals. It's got to be something 2:09 to my goals. It's got to be something 2:09 to my goals. It's got to be something complicated. Patients often think that 2:11 complicated. Patients often think that 2:11 complicated. Patients often think that their health issues that they're having 2:15 their health issues that they're having 2:15 their health issues that they're having must be complicated and it the solution 2:18 must be complicated and it the solution 2:18 must be complicated and it the solution the solution. Yeah. Well, it's the 2:19 the solution. Yeah. Well, it's the 2:19 the solution. Yeah. Well, it's the process is complicated. The solution 2:21 process is complicated. The solution 2:21 process is complicated. The solution therefore has to be complicated in order 2:23 therefore has to be complicated in order 2:24 therefore has to be complicated in order to get them well. And uh when you turn 2:27 to get them well. And uh when you turn 2:27 to get them well. And uh when you turn and say, "Well, no, you just need to 2:28 and say, "Well, no, you just need to 2:28 and say, "Well, no, you just need to drink water or no, you just, you know, 2:30 drink water or no, you just, you know, 2:30 drink water or no, you just, you know, need to walk," it's too it's 2:32 need to walk," it's too it's 2:32 need to walk," it's too it's unfathomable to them. 2:33 unfathomable to them. 2:34 unfathomable to them. >> Yeah. But I would like to say that I'm 2:35 >> Yeah. But I would like to say that I'm 2:35 >> Yeah. But I would like to say that I'm not sure it's correct to say walking is 2:37 not sure it's correct to say walking is 2:38 not sure it's correct to say walking is the thing that gets you to your goals 2:40 the thing that gets you to your goals 2:40 the thing that gets you to your goals because walking by itself I don't think 2:42 because walking by itself I don't think 2:42 because walking by itself I don't think gets people to their goals. But I do 2:43 gets people to their goals. But I do 2:43 gets people to their goals. But I do think could 2:45 think could 2:45 think could >> Excuse me. I do think that the goal of 2:47 >> Excuse me. I do think that the goal of 2:47 >> Excuse me. I do think that the goal of longevity, health and wellness, a long 2:50 longevity, health and wellness, a long 2:50 longevity, health and wellness, a long well-lived life, walking is the answer. 2:54 well-lived life, walking is the answer. 2:54 well-lived life, walking is the answer. >> Yes, because that's something you can 2:56 >> Yes, because that's something you can 2:56 >> Yes, because that's something you can do. It's, you know, I had a uh 2:58 do. It's, you know, I had a uh 2:58 do. It's, you know, I had a uh chiropractor say to me when I was a kid, 3:01 chiropractor say to me when I was a kid, 3:01 chiropractor say to me when I was a kid, you know, I would go my teens and just 3:04 you know, I would go my teens and just 3:04 you know, I would go my teens and just been seeing those types of doctors for 3:06 been seeing those types of doctors for 3:06 been seeing those types of doctors for so long. And this chiropractor said, 3:07 so long. And this chiropractor said, 3:07 so long. And this chiropractor said, "The body is designed to move." 3:10 "The body is designed to move." 3:10 "The body is designed to move." >> And I just always remembered that and 3:12 >> And I just always remembered that and 3:12 >> And I just always remembered that and and everything through my studies and 3:13 and everything through my studies and 3:14 and everything through my studies and understanding, I promise you very much 3:16 understanding, I promise you very much 3:16 understanding, I promise you very much so. The body is designed to move. And 3:18 so. The body is designed to move. And 3:18 so. The body is designed to move. And even more particularly, the the body is 3:20 even more particularly, the the body is 3:20 even more particularly, the the body is actually designed to walk. We're this 3:23 actually designed to walk. We're this 3:23 actually designed to walk. We're this whole mechanism of how we move the 3:26 whole mechanism of how we move the 3:26 whole mechanism of how we move the physics of it is actually around the 3:29 physics of it is actually around the 3:29 physics of it is actually around the ability to walk obviously and running 3:31 ability to walk obviously and running 3:31 ability to walk obviously and running and all of that too and we've been we 3:33 and all of that too and we've been we 3:34 and all of that too and we've been we have this ability to run. Quick segue to 3:36 have this ability to run. Quick segue to 3:36 have this ability to run. Quick segue to speaking of running and no this is not 3:38 speaking of running and no this is not 3:38 speaking of running and no this is not about running but they 3:39 about running but they
Health Benefits of Daily Walking 3:40 about running but they >> walking is not running. 3:41 >> walking is not running. 3:41 >> walking is not running. >> No. And we really are promoting walking 3:44 >> No. And we really are promoting walking 3:44 >> No. And we really are promoting walking uh in general and certainly in this 3:45 uh in general and certainly in this 3:45 uh in general and certainly in this episode. But um we've been we have this 3:48 episode. But um we've been we have this 3:48 episode. But um we've been we have this ability our bodies have this ability to 3:51 ability our bodies have this ability to 3:51 ability our bodies have this ability to walk and run. They recently did an 3:55 walk and run. They recently did an 3:55 walk and run. They recently did an analysis on footprints that were found 3:57 analysis on footprints that were found 3:57 analysis on footprints that were found from tens of thousands of years ago. 4:00 from tens of thousands of years ago. 4:00 from tens of thousands of years ago. Footprints of someone who was running. 4:03 Footprints of someone who was running. 4:03 Footprints of someone who was running. And the speed that they were running was 4:05 And the speed that they were running was 4:05 And the speed that they were running was the same speed as Usain Bolt. 4:07 the same speed as Usain Bolt. 4:08 the same speed as Usain Bolt. >> As what? 4:09 >> As what? 4:09 >> As what? >> Usain Bolt. Oh my god. What? 4:11 >> Usain Bolt. Oh my god. What? 4:11 >> Usain Bolt. Oh my god. What? >> He's the fastest man that we know has 4:14 >> He's the fastest man that we know has 4:14 >> He's the fastest man that we know has ever lived. 4:15 ever lived. 4:15 ever lived. >> You just said that like I don't know who 4:17 >> You just said that like I don't know who 4:17 >> You just said that like I don't know who George Washington is. 4:19 George Washington is. 4:19 George Washington is. >> I think that he's right up there. 4:21 >> I think that he's right up there. 4:21 >> I think that he's right up there. >> Okay. 4:21 >> Okay. 4:22 >> Okay. >> I mean, when we're talking about, 4:24 >> I mean, when we're talking about, 4:24 >> I mean, when we're talking about, >> you know, the greatness of humanity. 4:26 >> you know, the greatness of humanity. 4:26 >> you know, the greatness of humanity. Yeah. Uh the the ability to function. Uh 4:29 Yeah. Uh the the ability to function. Uh 4:29 Yeah. Uh the the ability to function. Uh Usain Bolt, 4:29 Usain Bolt, 4:29 Usain Bolt, >> his last name was Bolt. 4:31 >> his last name was Bolt. 4:31 >> his last name was Bolt. >> Bolt. Isn't that amazing? And he would 4:32 >> Bolt. Isn't that amazing? And he would 4:32 >> Bolt. Isn't that amazing? And he would he would bolt. 4:33 he would bolt. 4:33 he would bolt. >> Great. That is destiny. 4:35 >> Great. That is destiny. 4:35 >> Great. That is destiny. >> Yeah. 4:35 >> Yeah. 4:35 >> Yeah. >> Destiny is all 4:36 >> Destiny is all 4:36 >> Destiny is all >> Yeah. 4:37 >> Yeah. 4:37 >> Yeah. >> Can you say the fact again? Because now 4:38 >> Can you say the fact again? Because now 4:38 >> Can you say the fact again? Because now that I know you're actually using 4:40 that I know you're actually using 4:40 that I know you're actually using someone's name, I will listen. 4:41 someone's name, I will listen. 4:41 someone's name, I will listen. >> Someone who's real. 4:42 >> Someone who's real. 4:42 >> Someone who's real. >> What was 4:43 >> What was 4:43 >> What was >> that? The fastest man ever recorded to 4:46 >> that? The fastest man ever recorded to 4:46 >> that? The fastest man ever recorded to to live that we know of in modern times 4:50 to live that we know of in modern times 4:50 to live that we know of in modern times >> was this who knows what this Aboriginal 4:54 >> was this who knows what this Aboriginal 4:54 >> was this who knows what this Aboriginal type of person that was running out, you 4:56 type of person that was running out, you 4:56 type of person that was running out, you know, wherever they found these 4:58 know, wherever they found these 4:58 know, wherever they found these footprints was at this. They were able 5:00 footprints was at this. They were able 5:00 footprints was at this. They were able to calculate how fast he was moving and 5:03 to calculate how fast he was moving and 5:03 to calculate how fast he was moving and he was running at the same speed as the 5:06 he was running at the same speed as the 5:06 he was running at the same speed as the fastest man alive. So, we've always had 5:09 fastest man alive. So, we've always had 5:09 fastest man alive. So, we've always had this ability and it's sort of built into 5:12 this ability and it's sort of built into 5:12 this ability and it's sort of built into us. 5:12 us. 5:12 us. >> I see. 5:13 >> I see. 5:13 >> I see. >> Um, that even at that level, you know. 5:15 >> Um, that even at that level, you know. 5:15 >> Um, that even at that level, you know. >> Well, you remember that movie The Gods 5:16 >> Well, you remember that movie The Gods 5:16 >> Well, you remember that movie The Gods Must Be Crazy? 5:18 Must Be Crazy? 5:18 Must Be Crazy? >> Yes. Yeah. 5:18 >> Yes. Yeah. 5:18 >> Yes. Yeah. >> That was great. And it's about that, you 5:20 >> That was great. And it's about that, you 5:20 >> That was great. And it's about that, you know, about the the African 5:24 know, about the the African 5:24 know, about the the African African. Yeah, I'm pretty sure. Yes. Uh, 5:27 African. Yeah, I'm pretty sure. Yes. Uh, 5:27 African. Yeah, I'm pretty sure. Yes. Uh, he's walking the home. He's traveling. 5:29 he's walking the home. He's traveling. 5:29 he's walking the home. He's traveling. He's a travel. He's a traveling man. 5:31 He's a travel. He's a traveling man. 5:31 He's a travel. He's a traveling man. Anyway, I saw it a long time ago when I 5:33 Anyway, I saw it a long time ago when I 5:33 Anyway, I saw it a long time ago when I was little. was probably from like the 5:34 was little. was probably from like the 5:34 was little. was probably from like the early ' 80s, but it was really funny and 5:35 early ' 80s, but it was really funny and 5:35 early ' 80s, but it was really funny and it was about that, you know, like man 5:37 it was about that, you know, like man 5:37 it was about that, you know, like man walking. 5:38 walking. 5:38 walking. >> Yeah, 5:38 >> Yeah, 5:38 >> Yeah, >> we're designed to walk. We always have 5:40 >> we're designed to walk. We always have 5:40 >> we're designed to walk. We always have been. So, yes, 5:41 been. So, yes, 5:41 been. So, yes, >> I feel like that was a really good 5:42 >> I feel like that was a really good 5:42 >> I feel like that was a really good contribution on my part, that whole 5:43 contribution on my part, that whole 5:43 contribution on my part, that whole story, 5:44 story, 5:44 story, >> about that movie. Yeah, I got to go back 5:46 >> about that movie. Yeah, I got to go back 5:46 >> about that movie. Yeah, I got to go back and watch that so I can understand what 5:47 and watch that so I can understand what 5:47 and watch that so I can understand what your contribution was about. But either 5:48 your contribution was about. But either 5:48 your contribution was about. But either way, it is about moving. It is about the 5:51 way, it is about moving. It is about the 5:51 way, it is about moving. It is about the underrated nature of just simply 5:53 underrated nature of just simply 5:53 underrated nature of just simply walking. 5:53 walking. 5:53 walking. >> I love walking. I feel like I can walk 5:56 >> I love walking. I feel like I can walk 5:56 >> I love walking. I feel like I can walk for hours. I really do. Especially if 6:00 for hours. I really do. Especially if 6:00 for hours. I really do. Especially if there's stores to look at. I don't mean 6:02 there's stores to look at. I don't mean 6:02 there's stores to look at. I don't mean like I really don't I don't even mean 6:04 like I really don't I don't even mean 6:04 like I really don't I don't even mean that you need to go in and out of the 6:05 that you need to go in and out of the 6:05 that you need to go in and out of the stores. I just mean like, you know, 6:07 stores. I just mean like, you know, 6:07 stores. I just mean like, you know, window shopping. 6:08 window shopping. 6:08 window shopping. >> Well, we were hiking the other day and I 6:10 >> Well, we were hiking the other day and I 6:10 >> Well, we were hiking the other day and I actually mentioned that. I said to you, 6:12 actually mentioned that. I said to you, 6:12 actually mentioned that. I said to you, >> I I've never done a marathon. I've done 6:14 >> I I've never done a marathon. I've done 6:14 >> I I've never done a marathon. I've done 5ks and 10ks and these kind of things, 6:16 5ks and 10ks and these kind of things, 6:16 5ks and 10ks and these kind of things, but I've never actually completed 6:18 but I've never actually completed 6:18 but I've never actually completed non-stop movement for what is that 26 6:22 non-stop movement for what is that 26 6:22 non-stop movement for what is that 26 miles uh for a marathon. And I said, 6:24 miles uh for a marathon. And I said, 6:24 miles uh for a marathon. And I said, "What if 6:25 "What if 6:25 "What if >> you said what it was like about 13 hours 6:27 >> you said what it was like about 13 hours 6:27 >> you said what it was like about 13 hours if you were walking?" 6:28 if you were walking?" 6:28 if you were walking?" >> Yeah. So, what if we just walked it at, 6:30 >> Yeah. So, what if we just walked it at, 6:30 >> Yeah. So, what if we just walked it at, you know, a three and a half, maybe 6:31 you know, a three and a half, maybe 6:31 you know, a three and a half, maybe even, you know, four mile an hour is a 6:33 even, you know, four mile an hour is a 6:33 even, you know, four mile an hour is a really good clip. Um, but what if you 6:35 really good clip. Um, but what if you 6:36 really good clip. Um, but what if you were to do that? How long would it take? 6:37 were to do that? How long would it take? 6:37 were to do that? How long would it take? Let's just say, well, I'm not going to 6:38 Let's just say, well, I'm not going to 6:38 Let's just say, well, I'm not going to run the marathon. I'm just going to walk 6:39 run the marathon. I'm just going to walk 6:39 run the marathon. I'm just going to walk it to say I kept moving non-stop during 6:43 it to say I kept moving non-stop during 6:43 it to say I kept moving non-stop during that whole process. 6:44 that whole process. 6:44 that whole process. >> Totally do that. 6:44 >> Totally do that. 6:44 >> Totally do that. >> Yeah, it would be that's that's about a 6:46 >> Yeah, it would be that's that's about a 6:46 >> Yeah, it would be that's that's about a half of a full day. I It's a, you know, 6:49 half of a full day. I It's a, you know, 6:49 half of a full day. I It's a, you know, long it's hours to do. 6:50 long it's hours to do. 6:50 long it's hours to do. >> You know, walking is such a restorative 6:52 >> You know, walking is such a restorative 6:52 >> You know, walking is such a restorative exercise, but and we'll talk about that, 6:54 exercise, but and we'll talk about that, 6:54 exercise, but and we'll talk about that, right? We talk a little bit about Yeah. 6:56 right? We talk a little bit about Yeah. 6:56 right? We talk a little bit about Yeah. all the health benefits. Obviously, 6:58 all the health benefits. Obviously, 6:58 all the health benefits. Obviously, >> that's what the episodes are about. But 7:00 >> that's what the episodes are about. But 7:00 >> that's what the episodes are about. But I do just want to make a point of saying 7:02 I do just want to make a point of saying 7:02 I do just want to make a point of saying just because it is considered such a 7:04 just because it is considered such a 7:04 just because it is considered such a gentle low impact exercise does not mean 7:08 gentle low impact exercise does not mean 7:08 gentle low impact exercise does not mean that you don't get wear and tear because 7:11 that you don't get wear and tear because 7:11 that you don't get wear and tear because um if you have a funny anatomy like in 7:13 um if you have a funny anatomy like in 7:13 um if you have a funny anatomy like in in my case with my rotated knee, 7:15 in my case with my rotated knee, 7:15 in my case with my rotated knee, whatever, uh I notice how when I walk a 7:19 whatever, uh I notice how when I walk a 7:19 whatever, uh I notice how when I walk a lot, the pain that starts at the foot 7:21 lot, the pain that starts at the foot 7:21 lot, the pain that starts at the foot affects the knee, the knee affects the 7:23 affects the knee, the knee affects the 7:23 affects the knee, the knee affects the low back, that kind of a thing. So even 7:25 low back, that kind of a thing. So even 7:25 low back, that kind of a thing. So even though it's a low impact, very 7:27 though it's a low impact, very 7:27 though it's a low impact, very restorative exercise, you do still want 7:29 restorative exercise, you do still want 7:29 restorative exercise, you do still want to make sure that you're keeping up with 7:31 to make sure that you're keeping up with 7:31 to make sure that you're keeping up with your body work. 7:32 your body work. 7:32 your body work. >> Absolutely. It doesn't automatically 7:34 >> Absolutely. It doesn't automatically 7:34 >> Absolutely. It doesn't automatically mean it's going to be super easy to do. 7:36 mean it's going to be super easy to do. 7:36 mean it's going to be super easy to do. But that's kind of almost the point here 7:37 But that's kind of almost the point here 7:37 But that's kind of almost the point here that whether easy just because if you 7:39 that whether easy just because if you 7:39 that whether easy just because if you have mechanical issues or just it's just 7:41 have mechanical issues or just it's just 7:41 have mechanical issues or just it's just not necessarily 7:42 not necessarily 7:42 not necessarily >> everyone can do it. 7:43 >> everyone can do it. 7:43 >> everyone can do it. >> Yeah. And it doesn't ha exercise does 7:45 >> Yeah. And it doesn't ha exercise does 7:45 >> Yeah. And it doesn't ha exercise does not have to be profound. exercise 7:47 not have to be profound. exercise 7:47 not have to be profound. exercise doesn't have to be with a personal 7:49 doesn't have to be with a personal 7:49 doesn't have to be with a personal trainer, even though we massively 7:51 trainer, even though we massively 7:51 trainer, even though we massively promote that um and and and practice 7:53 promote that um and and and practice 7:53 promote that um and and and practice that um but it doesn't have to be um to 7:56 that um but it doesn't have to be um to 7:56 that um but it doesn't have to be um to just start. And I think that's really 7:58 just start. And I think that's really 7:58 just start. And I think that's really important because we see a lot of 7:59 important because we see a lot of 7:59 important because we see a lot of patients that are very very undertrained 8:02 patients that are very very undertrained 8:02 patients that are very very undertrained um and they have fear and sort of doubts 8:05 um and they have fear and sort of doubts 8:05 um and they have fear and sort of doubts about exercise anyway. So, we're very 8:07 about exercise anyway. So, we're very 8:07 about exercise anyway. So, we're very often promoting just simply walk, 8:10 often promoting just simply walk, 8:10 often promoting just simply walk, >> right? and that that can begin that 8:12 >> right? and that that can begin that 8:12 >> right? and that that can begin that process very profoundly for them in 8:14 process very profoundly for them in 8:14 process very profoundly for them in their in their health goals and their 8:16 their in their health goals and their 8:16 their in their health goals and their weight loss goals. 8:17 weight loss goals. 8:17 weight loss goals. >> Yeah. It's one of my biggest critiques I 8:18 >> Yeah. It's one of my biggest critiques I 8:18 >> Yeah. It's one of my biggest critiques I would say of um most suburban societies 8:22 would say of um most suburban societies 8:22 would say of um most suburban societies is that we lose walking. Even children 8:26 is that we lose walking. Even children 8:26 is that we lose walking. Even children don't walk. Kids will do sports. But 8:29 don't walk. Kids will do sports. But 8:29 don't walk. Kids will do sports. But then when you ask them to walk around 8:30 then when you ask them to walk around 8:30 then when you ask them to walk around the block, they're like, "Oh, how much 8:32 the block, they're like, "Oh, how much 8:32 the block, they're like, "Oh, how much longer? I'm so tire." You know, 8:34 longer? I'm so tire." You know, 8:34 longer? I'm so tire." You know, obviously there was a time when people 8:35 obviously there was a time when people 8:36 obviously there was a time when people walked everywhere. It's it's it's how 8:37 walked everywhere. It's it's it's how 8:37 walked everywhere. It's it's it's how they got around. But we shouldn't ever 8:40 they got around. But we shouldn't ever 8:40 they got around. But we shouldn't ever lose walking. That inability to have 8:44 lose walking. That inability to have 8:44 lose walking. That inability to have independence of mobility is very bad for 8:47 independence of mobility is very bad for 8:47 independence of mobility is very bad for aging. I mean, it really rapidly ages a 8:49 aging. I mean, it really rapidly ages a 8:49 aging. I mean, it really rapidly ages a person and it starts to age them in part 8:51 person and it starts to age them in part 8:51 person and it starts to age them in part because they lose a sense of 8:53 because they lose a sense of 8:53 because they lose a sense of independence. 8:54 independence. 8:54 independence. >> Yeah, that's that that the the number 8:55 >> Yeah, that's that that the the number 8:56 >> Yeah, that's that that the the number one marker of of aging is that is your 8:59 one marker of of aging is that is your 8:59 one marker of of aging is that is your now your inability to have independent 9:01 now your inability to have independent 9:01 now your inability to have independent movement and the actually one of the 9:03 movement and the actually one of the 9:03 movement and the actually one of the best biomarkers. We always talk about 9:05 best biomarkers. We always talk about 9:05 best biomarkers. We always talk about muscle in general. Um, but if you get a 9:07 muscle in general. Um, but if you get a 9:07 muscle in general. Um, but if you get a little bit more specific about having 9:09 little bit more specific about having 9:09 little bit more specific about having muscle to be able to know how long 9:11 muscle to be able to know how long 9:11 muscle to be able to know how long you're going to live, it's specifically 9:13 you're going to live, it's specifically 9:13 you're going to live, it's specifically your legs. And because if your legs have 9:16 your legs. And because if your legs have 9:16 your legs. And because if your legs have muscle and you've maintained that, 9:18 muscle and you've maintained that, 9:18 muscle and you've maintained that, therefore, you have mobility. If you
Balance, Bone Health, and Aging 9:20 therefore, you have mobility. If you 9:20 therefore, you have mobility. If you have mobility, that's improving lifespan 9:22 have mobility, that's improving lifespan 9:22 have mobility, that's improving lifespan because now you can you're not isolated. 9:24 because now you can you're not isolated. 9:24 because now you can you're not isolated. You're able to get around. So, yes, you 9:26 You're able to get around. So, yes, you 9:26 You're able to get around. So, yes, you know, keep your body in shape enough. 9:29 know, keep your body in shape enough. 9:29 know, keep your body in shape enough. Back to what you were saying about 9:30 Back to what you were saying about 9:30 Back to what you were saying about mechanical. if there are those 9:32 mechanical. if there are those 9:32 mechanical. if there are those mechanical issues address that to where 9:34 mechanical issues address that to where 9:34 mechanical issues address that to where you can just walk and walk efficiently 9:37 you can just walk and walk efficiently 9:37 you can just walk and walk efficiently >> and it is one of the reasons why older 9:39 >> and it is one of the reasons why older 9:39 >> and it is one of the reasons why older people in cities age better. Um they're 9:42 people in cities age better. Um they're 9:42 people in cities age better. Um they're constantly moving. They walk everywhere. 9:44 constantly moving. They walk everywhere. 9:44 constantly moving. They walk everywhere. So you've mentioned the blue zones 9:46 So you've mentioned the blue zones 9:46 So you've mentioned the blue zones before and I would say even in cities 9:48 before and I would say even in cities 9:48 before and I would say even in cities cities that aren't blue zones the the 9:51 cities that aren't blue zones the the 9:51 cities that aren't blue zones the the you see the elderly walking. And you see 9:53 you see the elderly walking. And you see 9:53 you see the elderly walking. And you see them like you know how in Spain we see 9:55 them like you know how in Spain we see 9:55 them like you know how in Spain we see the cute old man with his little hat and 9:56 the cute old man with his little hat and 9:56 the cute old man with his little hat and he has a cane and it's a it's a a hilly 10:00 he has a cane and it's a it's a a hilly 10:00 he has a cane and it's a it's a a hilly quite hilly city and 10:03 quite hilly city and 10:03 quite hilly city and >> he's not bolting. He's not Mr. Bolt. 10:06 >> he's not bolting. He's not Mr. Bolt. 10:06 >> he's not bolting. He's not Mr. Bolt. He's taking his time but he's got his 10:08 He's taking his time but he's got his 10:08 He's taking his time but he's got his groceries in one hand. 10:09 groceries in one hand. 10:09 groceries in one hand. >> Usain Bolt 10:11 >> Usain Bolt 10:11 >> Usain Bolt >> Usain and his 10:14 >> Usain and his 10:14 >> Usain and his you know Kane in the other as his m he 10:16 you know Kane in the other as his m he 10:16 you know Kane in the other as his m he makes his way up the hill and he's 10:18 makes his way up the hill and he's 10:18 makes his way up the hill and he's probably like a million years old. Here 10:21 probably like a million years old. Here 10:21 probably like a million years old. Here we have like you know the 70 yearear-old 10:23 we have like you know the 70 yearear-old 10:23 we have like you know the 70 yearear-old that's all beat because they didn't 10:26 that's all beat because they didn't 10:26 that's all beat because they didn't move. And what you were saying about 10:28 move. And what you were saying about 10:28 move. And what you were saying about legs there's a strong correlation when 10:30 legs there's a strong correlation when 10:30 legs there's a strong correlation when we think of men. I think women are very 10:33 we think of men. I think women are very 10:33 we think of men. I think women are very common walkers. Women will say we walk 10:35 common walkers. Women will say we walk 10:35 common walkers. Women will say we walk walk my girlfriend. Okay. But I don't 10:37 walk my girlfriend. Okay. But I don't 10:37 walk my girlfriend. Okay. But I don't hear that as much with men and it's 10:39 hear that as much with men and it's 10:39 hear that as much with men and it's important because there is a correlation 10:42 important because there is a correlation 10:42 important because there is a correlation between calf atrophy 10:44 between calf atrophy 10:44 between calf atrophy >> and clot formation. 10:47 >> and clot formation. 10:47 >> and clot formation. >> So now now what is what is the 10:50 >> So now now what is what is the 10:50 >> So now now what is what is the correlation? It seems to be 10:51 correlation? It seems to be 10:51 correlation? It seems to be multiffactorial. You can infer that if 10:54 multiffactorial. You can infer that if 10:54 multiffactorial. You can infer that if you are having atrophy in your calf, 10:56 you are having atrophy in your calf, 10:56 you are having atrophy in your calf, then you have an increased propensity to 10:58 then you have an increased propensity to 10:58 then you have an increased propensity to form clots. 10:59 form clots. 10:59 form clots. >> Yes. 11:00 >> Yes. 11:00 >> Yes. As soon as you said that, I know there's 11:02 As soon as you said that, I know there's 11:02 As soon as you said that, I know there's another stat. It uh wasn't I telling you 11:04 another stat. It uh wasn't I telling you 11:04 another stat. It uh wasn't I telling you this the other day? It was something to 11:05 this the other day? It was something to 11:06 this the other day? It was something to do with calf size in relationship to 11:09 do with calf size in relationship to 11:09 do with calf size in relationship to longevity and maybe obviously what 11:11 longevity and maybe obviously what 11:11 longevity and maybe obviously what you're saying about clot formation. 11:14 you're saying about clot formation. 11:14 you're saying about clot formation. Anyway, uh leg power having that ability 11:18 Anyway, uh leg power having that ability 11:18 Anyway, uh leg power having that ability is super important for longevity. So the 11:20 is super important for longevity. So the 11:20 is super important for longevity. So the the basic health benefits obviously of 11:23 the basic health benefits obviously of 11:23 the basic health benefits obviously of walking that we could say is is 11:25 walking that we could say is is 11:25 walking that we could say is is generically related to exercise. 11:26 generically related to exercise. 11:26 generically related to exercise. Cardiovascular health obviously it's 11:29 Cardiovascular health obviously it's 11:29 Cardiovascular health obviously it's going to burn calories in general. Um 11:31 going to burn calories in general. Um 11:31 going to burn calories in general. Um you know getting those steps in that 11:33 you know getting those steps in that 11:33 you know getting those steps in that concept of steps is is burning calories. 11:36 concept of steps is is burning calories. 11:36 concept of steps is is burning calories. It's helping with your your joints. 11:38 It's helping with your your joints. 11:38 It's helping with your your joints. You're keeping things lubricated. Again, 11:40 You're keeping things lubricated. Again, 11:40 You're keeping things lubricated. Again, a lot of times with joints, it it's not 11:45 a lot of times with joints, it it's not 11:45 a lot of times with joints, it it's not always just about overuse. It's about 11:47 always just about overuse. It's about 11:47 always just about overuse. It's about underuse of those joints to keep the 11:49 underuse of those joints to keep the 11:49 underuse of those joints to keep the fluid moving through it, keep blood flow 11:51 fluid moving through it, keep blood flow 11:51 fluid moving through it, keep blood flow through it. 11:52 through it. 11:52 through it. >> Minimizes injury. 11:53 >> Minimizes injury. 11:53 >> Minimizes injury. >> It minimizes injury and it just helps 11:55 >> It minimizes injury and it just helps 11:55 >> It minimizes injury and it just helps with the health of the joint. 11:57 with the health of the joint. 11:57 with the health of the joint. >> So, yeah, I mean, obviously studies with 12:00 >> So, yeah, I mean, obviously studies with 12:00 >> So, yeah, I mean, obviously studies with longevity are just absolutely related um 12:02 longevity are just absolutely related um 12:02 longevity are just absolutely related um to 12:04 to 12:04 to walking with that. Again, back to blue 12:06 walking with that. Again, back to blue 12:06 walking with that. Again, back to blue zones, the good old blue zones. um 12:08 zones, the good old blue zones. um 12:08 zones, the good old blue zones. um walking certainly where they live longer 12:10 walking certainly where they live longer 12:10 walking certainly where they live longer if walking is part of daily life. What 12:12 if walking is part of daily life. What 12:12 if walking is part of daily life. What you were just saying also you were 12:14 you were just saying also you were 12:14 you were just saying also you were talking about the hills. They'd even 12:15 talking about the hills. They'd even 12:16 talking about the hills. They'd even gotten a little bit more specific with 12:17 gotten a little bit more specific with 12:17 gotten a little bit more specific with the blue zones and if there was I forget 12:20 the blue zones and if there was I forget 12:20 the blue zones and if there was I forget exactly what the number was but like a 12:22 exactly what the number was but like a 12:22 exactly what the number was but like a number of hills and the degree of 12:23 number of hills and the degree of 12:23 number of hills and the degree of incline actually then was correlated 12:26 incline actually then was correlated 12:26 incline actually then was correlated with their longevity as well. So, and of 12:28 with their longevity as well. So, and of 12:28 with their longevity as well. So, and of course, if you're able to walk, then 12:30 course, if you're able to walk, then 12:30 course, if you're able to walk, then you're also uh maintaining balance. And 12:32 you're also uh maintaining balance. And 12:32 you're also uh maintaining balance. And one of the other things we know is 12:34 one of the other things we know is 12:34 one of the other things we know is related to rapid aging will be someone, 12:36 related to rapid aging will be someone, 12:36 related to rapid aging will be someone, you can take someone who's really 12:38 you can take someone who's really 12:38 you can take someone who's really healthy. They're they're in their 80s 12:40 healthy. They're they're in their 80s 12:40 healthy. They're they're in their 80s and they're super healthy, but they have 12:42 and they're super healthy, but they have 12:42 and they're super healthy, but they have a fall because of loss of balance and 12:44 a fall because of loss of balance and 12:44 a fall because of loss of balance and then they have very rapid decline. 12:46 then they have very rapid decline. 12:46 then they have very rapid decline. >> Yeah. You know, it can be loss of 12:48 >> Yeah. You know, it can be loss of 12:48 >> Yeah. You know, it can be loss of balance with the fall. Here's another 12:51 balance with the fall. Here's another 12:51 balance with the fall. Here's another thing just just another tidbit for 12:53 thing just just another tidbit for 12:53 thing just just another tidbit for everyone to understand and because we 12:55 everyone to understand and because we 12:55 everyone to understand and because we talk about you know bone health and 12:57 talk about you know bone health and 12:57 talk about you know bone health and osteoporosis and osteopenia 13:00 osteoporosis and osteopenia 13:00 osteoporosis and osteopenia uh so much. What they're actually 13:03 uh so much. What they're actually 13:03 uh so much. What they're actually finding out is that it wasn't the fall 13:06 finding out is that it wasn't the fall 13:06 finding out is that it wasn't the fall that created the hip breaking. It was 13:09 that created the hip breaking. It was 13:09 that created the hip breaking. It was that it literally broke and then they 13:12 that it literally broke and then they 13:12 that it literally broke and then they fell. That was bizarre to me. is so what 13:16 fell. That was bizarre to me. is so what 13:16 fell. That was bizarre to me. is so what a horrible thought 13:17 a horrible thought 13:17 a horrible thought >> is because they they have such a 13:19 >> is because they they have such a 13:19 >> is because they they have such a advanced degree of osteoporosis 13:22 advanced degree of osteoporosis 13:22 advanced degree of osteoporosis at that point that they're literally 13:23 at that point that they're literally 13:23 at that point that they're literally just standing there 13:25 just standing there 13:25 just standing there >> and it snaps and then they fall. They 13:27 >> and it snaps and then they fall. They 13:27 >> and it snaps and then they fall. They move just a certain way it breaks and 13:29 move just a certain way it breaks and 13:30 move just a certain way it breaks and then they fall and then maybe from the 13:31 then they fall and then maybe from the 13:31 then they fall and then maybe from the fall there's additional damage. 13:33 fall there's additional damage. 13:33 fall there's additional damage. >> But it isn't necessarily like oh I 13:35 >> But it isn't necessarily like oh I 13:35 >> But it isn't necessarily like oh I slipped my balance. But yes, balance of 13:37 slipped my balance. But yes, balance of 13:38 slipped my balance. But yes, balance of course it doesn't mean that that still 13:39 course it doesn't mean that that still 13:39 course it doesn't mean that that still wouldn't be a possibility. Of course it
Mental Health and Recovery Walking 13:41 wouldn't be a possibility. Of course it 13:41 wouldn't be a possibility. Of course it is. But know that that's to for some 13:43 is. But know that that's to for some 13:43 is. But know that that's to for some people that's how bad it can be. 13:46 people that's how bad it can be. 13:46 people that's how bad it can be. >> Um so walking obviously helps with your 13:49 >> Um so walking obviously helps with your 13:49 >> Um so walking obviously helps with your bone having a certain uh degree of 13:52 bone having a certain uh degree of 13:52 bone having a certain uh degree of pressure of your weight on top of that 13:55 pressure of your weight on top of that 13:55 pressure of your weight on top of that and that's where hills and these kind of 13:56 and that's where hills and these kind of 13:56 and that's where hills and these kind of things come into play. 13:57 things come into play. 13:57 things come into play. >> But we're just at this point just 13:59 >> But we're just at this point just 13:59 >> But we're just at this point just talking about moving and getting outside 14:01 talking about moving and getting outside 14:01 talking about moving and getting outside and starting to walk. 14:03 and starting to walk. 14:03 and starting to walk. >> It's going to help with how you feel 14:04 >> It's going to help with how you feel 14:04 >> It's going to help with how you feel mentally and emotionally. 14:06 mentally and emotionally. 14:06 mentally and emotionally. >> This is huge. 14:07 >> This is huge. 14:07 >> This is huge. >> Yeah. I think, you know, that's um and 14:09 >> Yeah. I think, you know, that's um and 14:09 >> Yeah. I think, you know, that's um and this is something that I've done for 14:11 this is something that I've done for 14:11 this is something that I've done for years. Um so I I I mean I like to lift 14:14 years. Um so I I I mean I like to lift 14:14 years. Um so I I I mean I like to lift weights, so that's something that I do. 14:16 weights, so that's something that I do. 14:16 weights, so that's something that I do. But I've learned that recovery walking 14:19 But I've learned that recovery walking 14:19 But I've learned that recovery walking is so important because it's lowering 14:21 is so important because it's lowering 14:21 is so important because it's lowering cortisol. It's lowering that stress 14:23 cortisol. It's lowering that stress 14:23 cortisol. It's lowering that stress hormone, cortisol, and it's an adaptive 14:26 hormone, cortisol, and it's an adaptive 14:26 hormone, cortisol, and it's an adaptive recovery. It's an active adaptive 14:28 recovery. It's an active adaptive 14:28 recovery. It's an active adaptive recovery. That's what it would do. So if 14:30 recovery. That's what it would do. So if 14:30 recovery. That's what it would do. So if anybody's out there that's let's say 14:32 anybody's out there that's let's say 14:32 anybody's out there that's let's say lifting weights or they're doing any 14:33 lifting weights or they're doing any 14:33 lifting weights or they're doing any other kind of sport that's very u 14:36 other kind of sport that's very u 14:36 other kind of sport that's very u strenuous let's say you get an adaptive 14:39 strenuous let's say you get an adaptive 14:39 strenuous let's say you get an adaptive you know recovery from just walking. 14:41 you know recovery from just walking. 14:41 you know recovery from just walking. >> So um I I do that and it's also just 14:43 >> So um I I do that and it's also just 14:43 >> So um I I do that and it's also just it's just great for just maintaining uh 14:46 it's just great for just maintaining uh 14:46 it's just great for just maintaining uh weight as well. And before you move on, 14:48 weight as well. And before you move on, 14:48 weight as well. And before you move on, mental emotional, I think that walking 14:52 mental emotional, I think that walking 14:52 mental emotional, I think that walking is a form of stillness, which of course 14:54 is a form of stillness, which of course 14:54 is a form of stillness, which of course sounds contradictory, but it's it's an 14:58 sounds contradictory, but it's it's an 14:58 sounds contradictory, but it's it's an activity that we do that's almost like 15:00 activity that we do that's almost like 15:00 activity that we do that's almost like active meditation. A lot of times when a 15:03 active meditation. A lot of times when a 15:03 active meditation. A lot of times when a person is walking, they are really able 15:05 person is walking, they are really able 15:05 person is walking, they are really able to get into a parasympathetic state. 15:08 to get into a parasympathetic state. 15:08 to get into a parasympathetic state. They're slowing down the sense of go, 15:12 They're slowing down the sense of go, 15:12 They're slowing down the sense of go, fight or flight, constant stress. And I 15:15 fight or flight, constant stress. And I 15:15 fight or flight, constant stress. And I noticed that when people walk, they 15:17 noticed that when people walk, they 15:17 noticed that when people walk, they either do it with the company of someone 15:19 either do it with the company of someone 15:19 either do it with the company of someone they enjoy, so they're chatting or 15:21 they enjoy, so they're chatting or 15:21 they enjoy, so they're chatting or they're listening to a podcast or music 15:22 they're listening to a podcast or music 15:22 they're listening to a podcast or music that they enjoy. Um, so this is where 15:25 that they enjoy. Um, so this is where 15:25 that they enjoy. Um, so this is where you're getting that added mental and 15:27 you're getting that added mental and 15:27 you're getting that added mental and emotional repair. And the other thing 15:30 emotional repair. And the other thing 15:30 emotional repair. And the other thing is, and these are also wellstudied, 15:33 is, and these are also wellstudied, 15:33 is, and these are also wellstudied, effects of walking in different places. 15:35 effects of walking in different places. 15:35 effects of walking in different places. So, we had that incredible full moon the 15:38 So, we had that incredible full moon the 15:38 So, we had that incredible full moon the other night and I posted that there are 15:43 other night and I posted that there are 15:43 other night and I posted that there are countless amount of data points related 15:47 countless amount of data points related 15:47 countless amount of data points related to the benefits of walking under the 15:51 to the benefits of walking under the 15:51 to the benefits of walking under the moonlight. 15:52 moonlight. 15:52 moonlight. >> How specifically under the moonlight is 15:54 >> How specifically under the moonlight is 15:54 >> How specifically under the moonlight is very relaxing to cortisol under the 15:55 very relaxing to cortisol under the 15:56 very relaxing to cortisol under the moonlight is very regulating to women 15:58 moonlight is very regulating to women 15:58 moonlight is very regulating to women and their menstrual cycle and PMS 16:00 and their menstrual cycle and PMS 16:00 and their menstrual cycle and PMS symptoms. Then you get other benefits if 16:02 symptoms. Then you get other benefits if 16:02 symptoms. Then you get other benefits if you're walking by the ocean because 16:04 you're walking by the ocean because 16:04 you're walking by the ocean because you're getting those the negative ions. 16:07 you're getting those the negative ions. 16:07 you're getting those the negative ions. Um if if you're walking at sunrise, like 16:11 Um if if you're walking at sunrise, like 16:11 Um if if you're walking at sunrise, like it's more than just a physical activity. 16:13 it's more than just a physical activity. 16:13 it's more than just a physical activity. You're actually experiencing this is 16:16 You're actually experiencing this is 16:16 You're actually experiencing this is walking outside. Obviously, walking on 16:18 walking outside. Obviously, walking on 16:18 walking outside. Obviously, walking on the treadmill is good, but I really am 16:20 the treadmill is good, but I really am 16:20 the treadmill is good, but I really am advocating for being outside. You're 16:23 advocating for being outside. You're 16:23 advocating for being outside. You're getting this like multiffactorial 16:26 getting this like multiffactorial 16:26 getting this like multiffactorial punch of greatness. 16:28 punch of greatness. 16:28 punch of greatness. >> Yes. And you know, back to the social 16:30 >> Yes. And you know, back to the social 16:30 >> Yes. And you know, back to the social concept, I think, you know, it's great 16:31 concept, I think, you know, it's great 16:32 concept, I think, you know, it's great with the kids and it's great with family 16:33 with the kids and it's great with family 16:34 with the kids and it's great with family and, you know, it it's underrated. We 16:37 and, you know, it it's underrated. We 16:37 and, you know, it it's underrated. We don't we don't we don't do it. 16:38 don't we don't we don't do it. 16:38 don't we don't we don't do it. >> It's so underrated. After dinner with
Walking in Daily Life and Social Settings 16:40 >> It's so underrated. After dinner with 16:40 >> It's so underrated. After dinner with your kids, this is when they will tell 16:42 your kids, this is when they will tell 16:42 your kids, this is when they will tell you all the things that they don't say 16:44 you all the things that they don't say 16:44 you all the things that they don't say during the day. 16:45 during the day. 16:46 during the day. >> It's amazing how talkative they get 16:48 >> It's amazing how talkative they get 16:48 >> It's amazing how talkative they get >> when you're out an afterd walk. I mean a 16:51 >> when you're out an afterd walk. I mean a 16:51 >> when you're out an afterd walk. I mean a lot of things that we see from older 16:54 lot of things that we see from older 16:54 lot of things that we see from older times or or even antiquity this idea of 16:57 times or or even antiquity this idea of 16:57 times or or even antiquity this idea of strolling the uh prominade right this 17:01 strolling the uh prominade right this 17:01 strolling the uh prominade right this this was a very important act for human 17:03 this was a very important act for human 17:03 this was a very important act for human society 17:04 society 17:04 society >> sure you stroll out and about yeah it's 17:05 >> sure you stroll out and about yeah it's 17:05 >> sure you stroll out and about yeah it's very social when you said there after 17:07 very social when you said there after 17:07 very social when you said there after walking after dinner a 10-minute walk 17:10 walking after dinner a 10-minute walk 17:10 walking after dinner a 10-minute walk will completely regulate blood sugar it 17:14 will completely regulate blood sugar it 17:14 will completely regulate blood sugar it just it that's as little as that you've 17:17 just it that's as little as that you've 17:17 just it that's as little as that you've just had a meal blood sugar is going to 17:19 just had a meal blood sugar is going to 17:19 just had a meal blood sugar is going to go up you will be able to regulate blood 17:21 go up you will be able to regulate blood 17:21 go up you will be able to regulate blood sugar back in a mere 10 minutes. 17:23 sugar back in a mere 10 minutes. 17:23 sugar back in a mere 10 minutes. >> And we did that episode just just 17:24 >> And we did that episode just just 17:24 >> And we did that episode just just recently about sleep and walking 17:27 recently about sleep and walking 17:27 recently about sleep and walking >> uh before bedtime is is really good. 17:30 >> uh before bedtime is is really good. 17:30 >> uh before bedtime is is really good. >> Not to be confused with sleepwalking. 17:32 >> Not to be confused with sleepwalking. 17:32 >> Not to be confused with sleepwalking. >> Not 17:33 >> Not 17:34 >> Not walk before sleep, 17:35 walk before sleep, 17:35 walk before sleep, >> right? 17:35 >> right? 17:35 >> right? >> Although I wonder if sleepwalking has 17:37 >> Although I wonder if sleepwalking has 17:37 >> Although I wonder if sleepwalking has its own 17:38 its own 17:38 its own >> Well, you know what that probably means? 17:40 >> Well, you know what that probably means? 17:40 >> Well, you know what that probably means? If someone's sleepwalking, it's because 17:42 If someone's sleepwalking, it's because 17:42 If someone's sleepwalking, it's because they have all this sort of uh pent up, 17:44 they have all this sort of uh pent up, 17:44 they have all this sort of uh pent up, you know, energy. And we were saying how 17:46 you know, energy. And we were saying how 17:46 you know, energy. And we were saying how important it was to walk in order to 17:48 important it was to walk in order to 17:48 important it was to walk in order to help with your sleep. Yeah, that's 17:51 help with your sleep. Yeah, that's 17:51 help with your sleep. Yeah, that's funny. 17:51 funny. 17:51 funny. >> Or to to exercise to make sure your 17:53 >> Or to to exercise to make sure your 17:53 >> Or to to exercise to make sure your exercise gets some of that uh extra 17:56 exercise gets some of that uh extra 17:56 exercise gets some of that uh extra staticky kind of energy out of your 17:58 staticky kind of energy out of your 17:58 staticky kind of energy out of your system. 17:58 system. 17:58 system. >> And it, you know, kids and dogs sleep 18:00 >> And it, you know, kids and dogs sleep 18:00 >> And it, you know, kids and dogs sleep better if you take them for a walk after 18:02 better if you take them for a walk after 18:02 better if you take them for a walk after dinner. 18:02 dinner. 18:02 dinner. >> Mhm. 18:05 >> Mhm. 18:05 >> Mhm. >> Walking the kids out there with a with a 18:07 >> Walking the kids out there with a with a 18:07 >> Walking the kids out there with a with a leash. 18:08 leash. 18:08 leash. >> Yeah. 18:08 >> Yeah. 18:08 >> Yeah. >> Um so yeah, so I I think the social 18:11 >> Um so yeah, so I I think the social 18:11 >> Um so yeah, so I I think the social thing is uh 18:13 thing is uh 18:13 thing is uh really amazing. It's anybody can do it 18:15 really amazing. It's anybody can do it 18:16 really amazing. It's anybody can do it with walking. Again, another reason why 18:18 with walking. Again, another reason why 18:18 with walking. Again, another reason why we're usually mentioning this to 18:20 we're usually mentioning this to 18:20 we're usually mentioning this to patients because we're trying to say no, 18:22 patients because we're trying to say no, 18:22 patients because we're trying to say no, do something that you know you're going 18:23 do something that you know you're going 18:23 do something that you know you're going to generally be able to succeed at 18:26 to generally be able to succeed at 18:26 to generally be able to succeed at because it's it's an accessible uh form 18:29 because it's it's an accessible uh form 18:29 because it's it's an accessible uh form of exercise. Everybody knows how to do 18:30 of exercise. Everybody knows how to do 18:30 of exercise. Everybody knows how to do it, 18:31 it, 18:31 it, >> right? 18:31 >> right? 18:31 >> right? >> Um so, 18:33 >> Um so, 18:33 >> Um so, >> and here's the thing about walking. If 18:35 >> and here's the thing about walking. If 18:35 >> and here's the thing about walking. If you're already an active exerciser 18:37 you're already an active exerciser 18:37 you're already an active exerciser person, 18:39 person, 18:39 person, >> whatever, you know what I'm saying? 18:41 >> whatever, you know what I'm saying? 18:41 >> whatever, you know what I'm saying? um and you do high intensity or hit or 18:45 um and you do high intensity or hit or 18:45 um and you do high intensity or hit or weights or usually what you're missing 18:47 weights or usually what you're missing 18:47 weights or usually what you're missing is that recovery workout like you talked 18:49 is that recovery workout like you talked 18:49 is that recovery workout like you talked about. 18:50 about. 18:50 about. >> If you're a person who doesn't exercise 18:52 >> If you're a person who doesn't exercise 18:52 >> If you're a person who doesn't exercise at all, then the first thing I would 18:54 at all, then the first thing I would 18:54 at all, then the first thing I would recommend is walking. Just start moving 18:58 recommend is walking. Just start moving 18:58 recommend is walking. Just start moving your body. It's not even about the fat 19:00 your body. It's not even about the fat 19:00 your body. It's not even about the fat loss or the muscle building. No, it's 19:01 loss or the muscle building. No, it's 19:01 loss or the muscle building. No, it's about the habit formation. The first 19:03 about the habit formation. The first 19:03 about the habit formation. The first thing you're doing is getting your brain 19:05 thing you're doing is getting your brain 19:05 thing you're doing is getting your brain and your body remembering that you're a 19:08 and your body remembering that you're a 19:08 and your body remembering that you're a person who moves is one of the best ways 19:11 person who moves is one of the best ways 19:11 person who moves is one of the best ways to start a fitness program. 19:13 to start a fitness program. 19:13 to start a fitness program. >> And again, that accessibility, it's easy 19:15 >> And again, that accessibility, it's easy 19:15 >> And again, that accessibility, it's easy to start. Uh you don't have to 19:17 to start. Uh you don't have to 19:17 to start. Uh you don't have to complicate it. Health does not always 19:20 complicate it. Health does not always 19:20 complicate it. Health does not always have to be complicated. Most of the 19:21 have to be complicated. Most of the 19:21 have to be complicated. Most of the time, 19:22 time, 19:22 time, >> health isn't complicated. It's when you 19:24 >> health isn't complicated. It's when you 19:24 >> health isn't complicated. It's when you don't practice health that it becomes 19:26 don't practice health that it becomes 19:26 don't practice health that it becomes complicated. 19:28 complicated. 19:28 complicated. >> Yeah. You know, again, there's there's 19:29 >> Yeah. You know, again, there's there's 19:29 >> Yeah. You know, again, there's there's certain not to minimize certain disease 19:33 certain not to minimize certain disease 19:33 certain not to minimize certain disease processes and all of that. There are 19:35 processes and all of that. There are 19:35 processes and all of that. There are sort of complications with that and and 19:37 sort of complications with that and and 19:37 sort of complications with that and and >> of course, but that's not what we're 19:38 >> of course, but that's not what we're 19:38 >> of course, but that's not what we're talking about. What we're talking about 19:39 talking about. What we're talking about 19:39 talking about. What we're talking about is lifestyle. What we're talking about 19:42 is lifestyle. What we're talking about 19:42 is lifestyle. What we're talking about are choices that are within our control 19:45 are choices that are within our control 19:45 are choices that are within our control that decrease our quality of health and 19:48 that decrease our quality of health and 19:48 that decrease our quality of health and wellness. 19:49 wellness. 19:49 wellness. >> So, how many steps do you need a day? 19:53 >> So, how many steps do you need a day? 19:53 >> So, how many steps do you need a day? >> Okay. You want me to say 10,000? 19:56 >> Okay. You want me to say 10,000? 19:56 >> Okay. You want me to say 10,000? >> Yeah. Everyone says 10,000. get my 19:58 >> Yeah. Everyone says 10,000. get my 19:58 >> Yeah. Everyone says 10,000. get my 10,000 step my 10,000 steps. And that 20:00 10,000 step my 10,000 steps. And that 20:00 10,000 step my 10,000 steps. And that that's an arbitrary number. Um it was 20:03 that's an arbitrary number. Um it was 20:03 that's an arbitrary number. Um it was arbitrary when it was first sort of 20:04 arbitrary when it was first sort of 20:04 arbitrary when it was first sort of touted. 20:05 touted. 20:05 touted. >> Wow, that's great. Uh great marketing. 20:08 >> Wow, that's great. Uh great marketing. 20:08 >> Wow, that's great. Uh great marketing. >> Yeah, that's essentially what it was. Um 20:10 >> Yeah, that's essentially what it was. Um 20:10 >> Yeah, that's essentially what it was. Um so, but which is still fine uh in the 20:13 so, but which is still fine uh in the 20:13 so, but which is still fine uh in the sense that I think 10,000 steps usually 20:15 sense that I think 10,000 steps usually 20:15 sense that I think 10,000 steps usually is about I think it's about three miles 20:17 is about I think it's about three miles 20:17 is about I think it's about three miles on average. 20:19 on average. 20:19 on average. >> Yeah. I mean, obviously it depends on 20:20 >> Yeah. I mean, obviously it depends on 20:20 >> Yeah. I mean, obviously it depends on the size of your legs. Um but it's a 20:23 the size of your legs. Um but it's a 20:23 the size of your legs. Um but it's a good number. And 20:24 good number. And 20:24 good number. And >> so it's like three miles for me and 20:25 >> so it's like three miles for me and 20:25 >> so it's like three miles for me and about one mile for you. 20:27 about one mile for you. 20:27 about one mile for you. Yeah, basically. Yeah. You know, it's 20:30 Yeah, basically. Yeah. You know, it's 20:30 Yeah, basically. Yeah. You know, it's funny because I think about that when 20:31 funny because I think about that when 20:31 funny because I think about that when we're hiking and the baby's doing the 20:32 we're hiking and the baby's doing the 20:32 we're hiking and the baby's doing the hike with us and I'm like taking so much 20:34 hike with us and I'm like taking so much 20:34 hike with us and I'm like taking so much more exhausted cuz that is a lot more 20:37 more exhausted cuz that is a lot more 20:37 more exhausted cuz that is a lot more work for her 20:38 work for her 20:38 work for her >> and she does. She gets exhausted. Um I
Weighted Vests and Loaded Walking 20:42 >> and she does. She gets exhausted. Um I 20:42 >> and she does. She gets exhausted. Um I think 10,000 miles is great. The idea 20:43 think 10,000 miles is great. The idea 20:43 think 10,000 miles is great. The idea that 20:44 that 20:44 that >> miles 20:45 >> miles 20:45 >> miles >> 10,000 steps. The idea that two to three 20:48 >> 10,000 steps. The idea that two to three 20:48 >> 10,000 steps. The idea that two to three miles is not our everyday life is 20:51 miles is not our everyday life is 20:51 miles is not our everyday life is bananas. 20:52 bananas. 20:52 bananas. >> Yeah. 20:53 >> Yeah. 20:53 >> Yeah. >> I mean that's crazy. So growing up in 20:56 >> I mean that's crazy. So growing up in 20:56 >> I mean that's crazy. So growing up in our the town that I grew up in in New 20:58 our the town that I grew up in in New 20:58 our the town that I grew up in in New Jersey was like most of the towns 21:00 Jersey was like most of the towns 21:00 Jersey was like most of the towns actually it was a series of small towns. 21:03 actually it was a series of small towns. 21:03 actually it was a series of small towns. They were all about one square mile. 21:05 They were all about one square mile. 21:06 They were all about one square mile. >> Mhm. 21:06 >> Mhm. 21:06 >> Mhm. >> Definitely my town was one square mile. 21:08 >> Definitely my town was one square mile. 21:08 >> Definitely my town was one square mile. And we would walk up and down that 21:12 And we would walk up and down that 21:12 And we would walk up and down that uh community, that neighborhood all the 21:14 uh community, that neighborhood all the 21:14 uh community, that neighborhood all the time. All the time. Like you know your 21:17 time. All the time. Like you know your 21:17 time. All the time. Like you know your parents would send you for milk or God 21:20 parents would send you for milk or God 21:20 parents would send you for milk or God knows we don't do that now, but go get 21:22 knows we don't do that now, but go get 21:22 knows we don't do that now, but go get milk, go deposit money at the bank, 21:23 milk, go deposit money at the bank, 21:24 milk, go deposit money at the bank, whatever. go to the library, meet up 21:25 whatever. go to the library, meet up 21:25 whatever. go to the library, meet up with your friends. You were always every 21:28 with your friends. You were always every 21:28 with your friends. You were always every day walking up and that walking home 21:29 day walking up and that walking home 21:29 day walking up and that walking home from school. Even when I was in college, 21:31 from school. Even when I was in college, 21:32 from school. Even when I was in college, we would walk all the time. That's not 21:34 we would walk all the time. That's not 21:34 we would walk all the time. That's not our life here. 21:36 our life here. 21:36 our life here. >> Well, now here in uh in Scottsdale, 21:39 >> Well, now here in uh in Scottsdale, 21:39 >> Well, now here in uh in Scottsdale, Arizona, I mean, it's a little bit hot. 21:42 Arizona, I mean, it's a little bit hot. 21:42 Arizona, I mean, it's a little bit hot. >> It's not a walking community. It's not a 21:45 >> It's not a walking community. It's not a 21:45 >> It's not a walking community. It's not a walking community, 21:45 walking community, 21:46 walking community, >> right? Even when it is beautiful, as 21:47 >> right? Even when it is beautiful, as 21:47 >> right? Even when it is beautiful, as it's starting to become now, um it's not 21:49 it's starting to become now, um it's not 21:49 it's starting to become now, um it's not sort of designed that way. It's a very 21:51 sort of designed that way. It's a very 21:51 sort of designed that way. It's a very spread out, sprawled out type of town. 21:54 spread out, sprawled out type of town. 21:54 spread out, sprawled out type of town. So, it makes that, you know, the the 21:55 So, it makes that, you know, the the 21:55 So, it makes that, you know, the the local corner 21:57 local corner 21:57 local corner >> um store is is not as common here 22:00 >> um store is is not as common here 22:00 >> um store is is not as common here depending on on the situation. 22:01 depending on on the situation. 22:01 depending on on the situation. >> Well, I guess that's the point, right? 22:02 >> Well, I guess that's the point, right? 22:02 >> Well, I guess that's the point, right? What I'm describing is that people are 22:03 What I'm describing is that people are 22:03 What I'm describing is that people are walking to a destination or for a 22:06 walking to a destination or for a 22:06 walking to a destination or for a purpose, right? What you see in our town 22:08 purpose, right? What you see in our town 22:08 purpose, right? What you see in our town >> is going to be in our community, right? 22:11 >> is going to be in our community, right? 22:11 >> is going to be in our community, right? Uh 22:13 Uh 22:13 Uh >> I guess that's what you would call them. 22:14 >> I guess that's what you would call them. 22:14 >> I guess that's what you would call them. The neighborhoods within North 22:15 The neighborhoods within North 22:15 The neighborhoods within North Scottsdale, you see a lot of walking, 22:17 Scottsdale, you see a lot of walking, 22:17 Scottsdale, you see a lot of walking, but clearly everyone's exercising. 22:19 but clearly everyone's exercising. 22:19 but clearly everyone's exercising. >> Yeah, it's for exercise. They're not 22:21 >> Yeah, it's for exercise. They're not 22:21 >> Yeah, it's for exercise. They're not they're not just out for a walk. They're 22:23 they're not just out for a walk. They're 22:23 they're not just out for a walk. They're exercising. 22:24 exercising. 22:24 exercising. >> I was telling you about that comedian 22:26 >> I was telling you about that comedian 22:26 >> I was telling you about that comedian that I think is so funny. He's got that 22:28 that I think is so funny. He's got that 22:28 that I think is so funny. He's got that dead pan delivery with a really blue 22:30 dead pan delivery with a really blue 22:30 dead pan delivery with a really blue eyes. And he says, I hope this helps. 22:32 eyes. And he says, I hope this helps. 22:32 eyes. And he says, I hope this helps. I'm sure some of our listeners out there 22:34 I'm sure some of our listeners out there 22:34 I'm sure some of our listeners out there will know. I'll try to find it for the 22:35 will know. I'll try to find it for the 22:35 will know. I'll try to find it for the Substack. Anyway, he said, "If you live 22:38 Substack. Anyway, he said, "If you live 22:38 Substack. Anyway, he said, "If you live in a neighborhood where you see women 22:40 in a neighborhood where you see women 22:40 in a neighborhood where you see women walking around with weighted vest, then 22:42 walking around with weighted vest, then 22:42 walking around with weighted vest, then congratulations, right? You live in a 22:44 congratulations, right? You live in a 22:44 congratulations, right? You live in a safe neighborhood." I laugh so hard 22:46 safe neighborhood." I laugh so hard 22:46 safe neighborhood." I laugh so hard because after I saw that that same day, 22:50 because after I saw that that same day, 22:50 because after I saw that that same day, I sure saw some woman walking with 22:51 I sure saw some woman walking with 22:51 I sure saw some woman walking with her with her weighted vest. 22:53 her with her weighted vest. 22:53 her with her weighted vest. >> With her weighted vest and you bought me 22:54 >> With her weighted vest and you bought me 22:54 >> With her weighted vest and you bought me a weighted vest. 22:55 a weighted vest. 22:55 a weighted vest. >> Yeah, but I did it years ago and I I've 22:57 >> Yeah, but I did it years ago and I I've 22:57 >> Yeah, but I did it years ago and I I've been using weighted vest for a very long 22:58 been using weighted vest for a very long 22:58 been using weighted vest for a very long time. 22:59 time. 22:59 time. >> I'm always ahead of the 23:01 >> I'm always ahead of the 23:01 >> I'm always ahead of the >> the trends. Thanks to me. 23:03 >> the trends. Thanks to me. 23:03 >> the trends. Thanks to me. >> Well, thanks to you for that anyway. 23:04 >> Well, thanks to you for that anyway. 23:04 >> Well, thanks to you for that anyway. >> Yeah, since you said weighted vest, that 23:06 >> Yeah, since you said weighted vest, that 23:06 >> Yeah, since you said weighted vest, that was definitely something that we wanted 23:07 was definitely something that we wanted 23:07 was definitely something that we wanted to talk about. 23:08 to talk about. 23:08 to talk about. >> Yeah, because there's pros and cons. 23:10 >> Yeah, because there's pros and cons. 23:10 >> Yeah, because there's pros and cons. >> Um I I think 23:12 >> Um I I think 23:12 >> Um I I think >> there's pros and cons. Well, what do you 23:14 >> there's pros and cons. Well, what do you 23:14 >> there's pros and cons. Well, what do you think a con would be? 23:15 think a con would be? 23:15 think a con would be? >> I think the con is that if people aren't 23:17 >> I think the con is that if people aren't 23:17 >> I think the con is that if people aren't mindful of their posture and their 23:19 mindful of their posture and their 23:19 mindful of their posture and their weight is getting too heavy, course 23:21 weight is getting too heavy, course 23:21 weight is getting too heavy, course there really are problems like in 23:23 there really are problems like in 23:23 there really are problems like in there's increased injury. There's that 23:25 there's increased injury. There's that 23:25 there's increased injury. There's that back pain problem. There's 23:27 back pain problem. There's 23:27 back pain problem. There's >> um so really it's not just about 23:30 >> um so really it's not just about 23:30 >> um so really it's not just about >> the purpose of the weighted vest if 23:32 >> the purpose of the weighted vest if 23:32 >> the purpose of the weighted vest if you're walking is to be able to walk 23:33 you're walking is to be able to walk 23:34 you're walking is to be able to walk well with some added resistance. 23:36 well with some added resistance. 23:36 well with some added resistance. >> Not weight liifting, 23:38 >> Not weight liifting, 23:38 >> Not weight liifting, >> right? If you are using it for weight 23:40 >> right? If you are using it for weight 23:40 >> right? If you are using it for weight list lifting, 23:42 list lifting, 23:42 list lifting, you're missing the point of the walking 23:44 you're missing the point of the walking 23:44 you're missing the point of the walking as exercise because this isn't a a 23:46 as exercise because this isn't a a 23:46 as exercise because this isn't a a farmer walk, right? Farmer carry. 23:49 farmer walk, right? Farmer carry. 23:49 farmer walk, right? Farmer carry. >> Yeah. 23:50 >> Yeah. 23:50 >> Yeah. >> Okay. So, that's what I'm 23:51 >> Okay. So, that's what I'm 23:51 >> Okay. So, that's what I'm distinguishing. 23:52 distinguishing. 23:52 distinguishing. >> No, it's like putting a backpack on. 23:53 >> No, it's like putting a backpack on. 23:53 >> No, it's like putting a backpack on. It's the concept of having some kind of 23:57 It's the concept of having some kind of 23:57 It's the concept of having some kind of load that we always historically would 23:59 load that we always historically would 23:59 load that we always historically would have had, right? 24:00 have had, right? 24:00 have had, right? >> Um and we're carrying a load and and 24:02 >> Um and we're carrying a load and and 24:02 >> Um and we're carrying a load and and that's it. 24:02 that's it. 24:02 that's it. >> And carrying car or carrying your baby 24:04 >> And carrying car or carrying your baby 24:04 >> And carrying car or carrying your baby or when I would push the stroller, the 24:06 or when I would push the stroller, the 24:06 or when I would push the stroller, the double stroller. 24:07 double stroller. 24:07 double stroller. >> Yeah. That thing must have been It was 24:09 >> Yeah. That thing must have been It was 24:09 >> Yeah. That thing must have been It was like pushing a sled. I was like like 24:11 like pushing a sled. I was like like 24:11 like pushing a sled. I was like like like mush like 24:12 like mush like 24:12 like mush like >> And you always wanted to push it. 24:13 >> And you always wanted to push it. 24:14 >> And you always wanted to push it. >> Mush like what you say to the dogs, not 24:15 >> Mush like what you say to the dogs, not 24:15 >> Mush like what you say to the dogs, not that my body was mush. 24:17 that my body was mush. 24:17 that my body was mush. >> Yeah. Yeah, I did. I wanted to push. It 24:19 >> Yeah. Yeah, I did. I wanted to push. It 24:19 >> Yeah. Yeah, I did. I wanted to push. It was great resistance and I like to, you 24:21 was great resistance and I like to, you 24:21 was great resistance and I like to, you know, I don't know some crazy. 24:22 know, I don't know some crazy. 24:22 know, I don't know some crazy. >> So yeah, back to the Yes. So there the 24:24 >> So yeah, back to the Yes. So there the 24:24 >> So yeah, back to the Yes. So there the con would be back to full circle what we 24:26 con would be back to full circle what we 24:26 con would be back to full circle what we first started saying. You know, even 24:28 first started saying. You know, even 24:28 first started saying. You know, even though we are talking about something as 24:29 though we are talking about something as 24:29 though we are talking about something as simple as walking, um you still have to 24:31 simple as walking, um you still have to 24:32 simple as walking, um you still have to make sure that there's a structural 24:34 make sure that there's a structural 24:34 make sure that there's a structural integrity going on and address those 24:36 integrity going on and address those 24:36 integrity going on and address those things as needed. So, if you have those 24:38 things as needed. So, if you have those 24:38 things as needed. So, if you have those kind of issues, maybe weighted wouldn't 24:40 kind of issues, maybe weighted wouldn't 24:40 kind of issues, maybe weighted wouldn't be. The reason I thought uh why what con 24:43 be. The reason I thought uh why what con 24:43 be. The reason I thought uh why what con would there be? I wasn't thinking about 24:44 would there be? I wasn't thinking about 24:44 would there be? I wasn't thinking about it right away because I'm thinking about 24:46 it right away because I'm thinking about 24:46 it right away because I'm thinking about these weighted vests that I tend to see 24:48 these weighted vests that I tend to see 24:48 these weighted vests that I tend to see that a lot of women are using. And I 24:50 that a lot of women are using. And I 24:50 that a lot of women are using. And I think even the one that I got you 24:51 think even the one that I got you 24:51 think even the one that I got you initially, it wasn't very heavy. No, 24:53 initially, it wasn't very heavy. No, 24:53 initially, it wasn't very heavy. No, that's great. 24:54 that's great. 24:54 that's great. >> I think it was, you know, some of these 24:55 >> I think it was, you know, some of these 24:55 >> I think it was, you know, some of these things are only like two or three 24:57 things are only like two or three 24:57 things are only like two or three pounds. It's a very, very small amount. 24:59 pounds. It's a very, very small amount. 24:59 pounds. It's a very, very small amount. With that said, it's still adding a 25:00 With that said, it's still adding a 25:00 With that said, it's still adding a little bit of um added uh resistance 25:03 little bit of um added uh resistance 25:03 little bit of um added uh resistance that that can help with your overall 25:05 that that can help with your overall 25:05 that that can help with your overall effort. So, I think it's I think those 25:07 effort. So, I think it's I think those 25:07 effort. So, I think it's I think those are wonderful. My weighted vests are 20 25:09 are wonderful. My weighted vests are 20 25:09 are wonderful. My weighted vests are 20 pounds. I'm using plates. I mean, it's 25:11 pounds. I'm using plates. I mean, it's 25:11 pounds. I'm using plates. I mean, it's it's a it's a different kind of process, 25:14 it's a it's a different kind of process, 25:14 it's a it's a different kind of process, but even that is still recovery for me 25:17 but even that is still recovery for me 25:17 but even that is still recovery for me uh when I when I'm using it. And I and I 25:18 uh when I when I'm using it. And I and I 25:18 uh when I when I'm using it. And I and I will use it that way. Yeah. I'll put a 25:20 will use it that way. Yeah. I'll put a 25:20 will use it that way. Yeah. I'll put a weighted vest on couple of times around 25:23 weighted vest on couple of times around 25:23 weighted vest on couple of times around the block um after a workout or even 25:26 the block um after a workout or even 25:26 the block um after a workout or even independently. And that is an amazing 25:28 independently. And that is an amazing 25:28 independently. And that is an amazing form of exercise and a recovery form of 25:30 form of exercise and a recovery form of 25:30 form of exercise and a recovery form of exercise. 25:31 exercise. 25:31 exercise. >> Right. And I do think that the best 25:33 >> Right. And I do think that the best 25:33 >> Right. And I do think that the best weighted vests are the ones where the 25:34 weighted vests are the ones where the 25:34 weighted vests are the ones where the weight is distributed throughout the 25:36 weight is distributed throughout the 25:36 weight is distributed throughout the vest. 25:36 vest. 25:36 vest. >> Yeah, I've got the the I've had 25:38 >> Yeah, I've got the the I've had 25:38 >> Yeah, I've got the the I've had different forms. The the newer one that
Step Goals and Practical Walking Habits 25:40 different forms. The the newer one that 25:40 different forms. The the newer one that I have is far more ergonomic and you 25:42 I have is far more ergonomic and you 25:42 I have is far more ergonomic and you should seek out things that are 25:44 should seek out things that are 25:44 should seek out things that are ergonomic. The smaller ones that are 25:46 ergonomic. The smaller ones that are 25:46 ergonomic. The smaller ones that are sort of strapping up underneath the 25:48 sort of strapping up underneath the 25:48 sort of strapping up underneath the armpits uh that you'll see again a lot 25:50 armpits uh that you'll see again a lot 25:50 armpits uh that you'll see again a lot of women are using those are pretty 25:51 of women are using those are pretty 25:52 of women are using those are pretty ergonomic distributed really well. 25:54 ergonomic distributed really well. 25:54 ergonomic distributed really well. >> Right. The distribution is what's I 25:55 >> Right. The distribution is what's I 25:55 >> Right. The distribution is what's I think really important there. And that 25:56 think really important there. And that 25:56 think really important there. And that will help prevent the injury 26:00 will help prevent the injury 26:00 will help prevent the injury >> very much so. I mean, yeah, depending on 26:01 >> very much so. I mean, yeah, depending on 26:02 >> very much so. I mean, yeah, depending on where the person has injury. Um, but 26:04 where the person has injury. Um, but 26:04 where the person has injury. Um, but yes, I think weighted uh it's it's 26:07 yes, I think weighted uh it's it's 26:07 yes, I think weighted uh it's it's building endurance. It's it's it's 26:09 building endurance. It's it's it's 26:09 building endurance. It's it's it's burning fat. I mean, weighted weighted 26:12 burning fat. I mean, weighted weighted 26:12 burning fat. I mean, weighted weighted carries in general, you were saying 26:14 carries in general, you were saying 26:14 carries in general, you were saying something before about farmer carries is 26:16 something before about farmer carries is 26:16 something before about farmer carries is actually carrying uh in your hands 26:18 actually carrying uh in your hands 26:18 actually carrying uh in your hands almost like a suitcase type of carry. 26:21 almost like a suitcase type of carry. 26:21 almost like a suitcase type of carry. Those things just burn fat. But regular 26:24 Those things just burn fat. But regular 26:24 Those things just burn fat. But regular walking like this is is is a fat burner. 26:26 walking like this is is is a fat burner. 26:26 walking like this is is is a fat burner. And if you're going to use the walking 26:29 And if you're going to use the walking 26:29 And if you're going to use the walking like the farmer carry, there are sub 26:31 like the farmer carry, there are sub 26:32 like the farmer carry, there are sub longevity markers for that as well, 26:33 longevity markers for that as well, 26:33 longevity markers for that as well, right? You're supposed to be able to 26:35 right? You're supposed to be able to 26:35 right? You're supposed to be able to what is it? Carry your own weight in 26:37 what is it? Carry your own weight in 26:37 what is it? Carry your own weight in your hands for a minute or something. 26:39 your hands for a minute or something. 26:39 your hands for a minute or something. What's the 26:40 What's the 26:40 What's the >> we're talking Okay, so now 26:41 >> we're talking Okay, so now 26:41 >> we're talking Okay, so now >> I know this is different, but still 26:43 >> I know this is different, but still 26:43 >> I know this is different, but still >> a little different and but and also I'm 26:45 >> a little different and but and also I'm 26:45 >> a little different and but and also I'm saying what these numbers and I'm ready 26:47 saying what these numbers and I'm ready 26:47 saying what these numbers and I'm ready to say are elite numbers. Um, and people 26:52 to say are elite numbers. Um, and people 26:52 to say are elite numbers. Um, and people don't have to get up to this point uh 26:54 don't have to get up to this point uh 26:54 don't have to get up to this point uh right away certainly, but it is 26:56 right away certainly, but it is 26:56 right away certainly, but it is something to strive for. 26:57 something to strive for. 26:57 something to strive for. >> Well, it's a goal. 26:57 >> Well, it's a goal. 26:57 >> Well, it's a goal. >> It's a goal. Um, so for men, uh, it is 27:00 >> It's a goal. Um, so for men, uh, it is 27:00 >> It's a goal. Um, so for men, uh, it is essentially carrying your body weight in 27:03 essentially carrying your body weight in 27:03 essentially carrying your body weight in your hands. So, um, I'm 205 pounds, so 27:06 your hands. So, um, I'm 205 pounds, so 27:06 your hands. So, um, I'm 205 pounds, so it's essentially just putting a 100 27:08 it's essentially just putting a 100 27:08 it's essentially just putting a 100 pound uh, dumbbell in each hand. Um, so 27:13 pound uh, dumbbell in each hand. Um, so 27:13 pound uh, dumbbell in each hand. Um, so a man should be able to ultimately do 27:14 a man should be able to ultimately do 27:14 a man should be able to ultimately do that. someone over 40. I mean, I'm 53, 27:17 that. someone over 40. I mean, I'm 53, 27:17 that. someone over 40. I mean, I'm 53, so I kind of I'll hold myself to younger 27:19 so I kind of I'll hold myself to younger 27:19 so I kind of I'll hold myself to younger standards the best I can. 27:20 standards the best I can. 27:20 standards the best I can. >> Yeah, babe. 27:21 >> Yeah, babe. 27:21 >> Yeah, babe. >> Yeah. You know, I'm going to 27:22 >> Yeah. You know, I'm going to 27:22 >> Yeah. You know, I'm going to >> got to reverse that clock a little bit 27:25 >> got to reverse that clock a little bit 27:25 >> got to reverse that clock a little bit >> when I can when I can. Anyway, yes, it's 27:27 >> when I can when I can. Anyway, yes, it's 27:27 >> when I can when I can. Anyway, yes, it's that for women, uh, it's it's half. 27:30 that for women, uh, it's it's half. 27:30 that for women, uh, it's it's half. >> Oh, 27:31 >> Oh, 27:31 >> Oh, >> I'm Yeah, if I'm remembering, it's it's 27:33 >> I'm Yeah, if I'm remembering, it's it's 27:33 >> I'm Yeah, if I'm remembering, it's it's half 27:33 half 27:33 half >> cuz I definitely nowhere near being able 27:35 >> cuz I definitely nowhere near being able 27:35 >> cuz I definitely nowhere near being able to dumbbell my weight. 27:36 to dumbbell my weight. 27:36 to dumbbell my weight. >> No, but what I'll also do sometimes even 27:39 >> No, but what I'll also do sometimes even 27:39 >> No, but what I'll also do sometimes even that depending on where I'm at in a 27:40 that depending on where I'm at in a 27:40 that depending on where I'm at in a training cycle, sometimes even that's 27:42 training cycle, sometimes even that's 27:42 training cycle, sometimes even that's kind of heavy for me. So, I'll put the 27:43 kind of heavy for me. So, I'll put the 27:43 kind of heavy for me. So, I'll put the weighted vest on and then I'll do the 27:45 weighted vest on and then I'll do the 27:45 weighted vest on and then I'll do the weighted carries as well. 27:46 weighted carries as well. 27:46 weighted carries as well. >> Yeah, that's a very good point. Um, 27:47 >> Yeah, that's a very good point. Um, 27:47 >> Yeah, that's a very good point. Um, again, I know this isn't the regular 27:49 again, I know this isn't the regular 27:49 again, I know this isn't the regular walking we were talking about, but this 27:51 walking we were talking about, but this 27:51 walking we were talking about, but this is a very good point because I do think 27:53 is a very good point because I do think 27:53 is a very good point because I do think for women, grip strength is one of the 27:54 for women, grip strength is one of the 27:54 for women, grip strength is one of the limiting factors. So, I find that if I'm 27:57 limiting factors. So, I find that if I'm 27:57 limiting factors. So, I find that if I'm wearing my weighted vest and then 27:58 wearing my weighted vest and then 27:58 wearing my weighted vest and then carrying dumbbells um that allow me to 28:02 carrying dumbbells um that allow me to 28:02 carrying dumbbells um that allow me to get the time in. So, what I think is a 28:04 get the time in. So, what I think is a 28:04 get the time in. So, what I think is a very good approach is instead of going 28:06 very good approach is instead of going 28:06 very good approach is instead of going heavier for less time that the person 28:08 heavier for less time that the person 28:08 heavier for less time that the person should focus on going for longer time. 28:12 should focus on going for longer time. 28:12 should focus on going for longer time. Let the grip strength, let the arms 28:14 Let the grip strength, let the arms 28:14 Let the grip strength, let the arms catch up. 28:14 catch up. 28:14 catch up. >> Oh, that's what I didn't say that you're 28:16 >> Oh, that's what I didn't say that you're 28:16 >> Oh, that's what I didn't say that you're supposed to be able to do that for a 28:18 supposed to be able to do that for a 28:18 supposed to be able to do that for a minute 28:19 minute 28:19 minute >> for women. 28:19 >> for women. 28:19 >> for women. >> Yeah. Or men or, you know, men. It was a 28:21 >> Yeah. Or men or, you know, men. It was a 28:21 >> Yeah. Or men or, you know, men. It was a larger amount for men. It was still the 28:23 larger amount for men. It was still the 28:23 larger amount for men. It was still the goal was 60 seconds. 28:25 goal was 60 seconds. 28:26 goal was 60 seconds. >> But for women, you said half your 28:27 >> But for women, you said half your 28:27 >> But for women, you said half your weight, 28:27 weight, 28:27 weight, >> half the weight for 60 seconds. So I I 28:29 >> half the weight for 60 seconds. So I I 28:29 >> half the weight for 60 seconds. So I I mean look, I think that's a great for 28:30 mean look, I think that's a great for 28:30 mean look, I think that's a great for everybody out there right now. Just 28:32 everybody out there right now. Just 28:32 everybody out there right now. Just write that down as an easy thing you can 28:34 write that down as an easy thing you can 28:34 write that down as an easy thing you can say. Okay, what is something I want to 28:35 say. Okay, what is something I want to 28:35 say. Okay, what is something I want to add to my list of improvement that 28:37 add to my list of improvement that 28:37 add to my list of improvement that you're going to work your way if 28:40 you're going to work your way if 28:40 you're going to work your way if appropriate for your status of health 28:42 appropriate for your status of health 28:42 appropriate for your status of health towards this goal. What an incredible 28:43 towards this goal. What an incredible 28:43 towards this goal. What an incredible sense of accomplishment. 28:44 sense of accomplishment. 28:44 sense of accomplishment. >> Very much so. But we have uh complicated 28:47 >> Very much so. But we have uh complicated 28:47 >> Very much so. But we have uh complicated a little bit. Everything is good goals. 28:49 a little bit. Everything is good goals. 28:49 a little bit. Everything is good goals. But let's bring it back to really the 28:51 But let's bring it back to really the 28:52 But let's bring it back to really the premise of this episode, which is just 28:53 premise of this episode, which is just 28:54 premise of this episode, which is just walking and that we don't have to there. 28:56 walking and that we don't have to there. 28:56 walking and that we don't have to there. Maybe we were complicating it a little 28:57 Maybe we were complicating it a little 28:57 Maybe we were complicating it a little bit, but it isn't because it was still 28:58 bit, but it isn't because it was still 28:58 bit, but it isn't because it was still in and around the concept of walking and 29:00 in and around the concept of walking and 29:00 in and around the concept of walking and know that you could even make walking a 29:03 know that you could even make walking a 29:03 know that you could even make walking a little bit more challenging. But 29:05 little bit more challenging. But 29:05 little bit more challenging. But ultimately, we'll bring it back to just 29:07 ultimately, we'll bring it back to just 29:07 ultimately, we'll bring it back to just good oldfashioned walking. 29:08 good oldfashioned walking. 29:08 good oldfashioned walking. >> How far does the average person walk in 29:10 >> How far does the average person walk in 29:10 >> How far does the average person walk in 30 minutes 29:12 30 minutes 29:12 30 minutes >> in 30 minutes? Well, if they're if 29:14 >> in 30 minutes? Well, if they're if 29:14 >> in 30 minutes? Well, if they're if they're 29:15 they're 29:15 they're >> See, I can ask you this and you actually 29:16 >> See, I can ask you this and you actually 29:16 >> See, I can ask you this and you actually answer. If you ask me that, I'd be like, 29:18 answer. If you ask me that, I'd be like, 29:18 answer. If you ask me that, I'd be like, I don't freaking know. 29:19 I don't freaking know. 29:19 I don't freaking know. >> I don't know. If you say four miles an 29:21 >> I don't know. If you say four miles an 29:21 >> I don't know. If you say four miles an hour, 29:21 hour, 29:21 hour, >> okay, well, great. 29:22 >> okay, well, great. 29:22 >> okay, well, great. >> And then after that, two two miles. 29:25 >> And then after that, two two miles. 29:25 >> And then after that, two two miles. >> Okay. So that's your 10,000 steps. 29:27 >> Okay. So that's your 10,000 steps. 29:27 >> Okay. So that's your 10,000 steps. >> Yeah. You're kind of 29:28 >> Yeah. You're kind of 29:28 >> Yeah. You're kind of >> So because I I 29:29 >> So because I I 29:29 >> So because I I >> Well, four miles an hour is a really 29:31 >> Well, four miles an hour is a really 29:31 >> Well, four miles an hour is a really good clip. I'd say probably three miles 29:34 good clip. I'd say probably three miles 29:34 good clip. I'd say probably three miles an hour is more average for people when 29:36 an hour is more average for people when 29:36 an hour is more average for people when they're walking. A decent clip. They're 29:38 they're walking. A decent clip. They're 29:38 they're walking. A decent clip. They're not trying to go too far. 29:39 not trying to go too far. 29:39 not trying to go too far. >> So still that's one and a half miles. 29:42 >> So still that's one and a half miles. 29:42 >> So still that's one and a half miles. >> Um so 7500 steps, something like that. 29:46 >> Um so 7500 steps, something like that. 29:46 >> Um so 7500 steps, something like that. Okay. So 7,500 steps plus what you walk 29:49 Okay. So 7,500 steps plus what you walk 29:49 Okay. So 7,500 steps plus what you walk in just moving from here to there. And 29:51 in just moving from here to there. And 29:51 in just moving from here to there. And some people move quite a bit. I mean I 29:53 some people move quite a bit. I mean I 29:53 some people move quite a bit. I mean I don't sit down. So I think 30 minutes a 29:56 don't sit down. So I think 30 minutes a 29:56 don't sit down. So I think 30 minutes a day of walking 29:58 day of walking 29:58 day of walking is beautiful but I would suggest that 30:01 is beautiful but I would suggest that 30:01 is beautiful but I would suggest that people are doing it four to five times a 30:02 people are doing it four to five times a 30:02 people are doing it four to five times a week. If four to five four two five 30:05 week. If four to five four two five 30:05 week. If four to five four two five times a week you can do about 30 minutes 30:07 times a week you can do about 30 minutes 30:08 times a week you can do about 30 minutes of walking that is a huge drop in the 30:11 of walking that is a huge drop in the 30:12 of walking that is a huge drop in the bucket of um healthy habits for 30:14 bucket of um healthy habits for 30:14 bucket of um healthy habits for longevity. 30:15 longevity. 30:15 longevity. >> Yes. Uh fully agree. It it doesn't have 30:18 >> Yes. Uh fully agree. It it doesn't have 30:18 >> Yes. Uh fully agree. It it doesn't have to be largely anymore complicated, but 30:21 to be largely anymore complicated, but 30:21 to be largely anymore complicated, but you know, and and it's we've talked 30:23 you know, and and it's we've talked 30:23 you know, and and it's we've talked before about lifestyle and incorporating 30:25 before about lifestyle and incorporating 30:26 before about lifestyle and incorporating these things. It should just be 30:28 these things. It should just be 30:28 these things. It should just be something you're always thinking about. 30:29 something you're always thinking about. 30:29 something you're always thinking about. I mean, uh and I do this all the time. 30:32 I mean, uh and I do this all the time. 30:32 I mean, uh and I do this all the time. Uh I'll take steps uh take the stairs 30:35 Uh I'll take steps uh take the stairs 30:35 Uh I'll take steps uh take the stairs when I can. 30:36 when I can. 30:36 when I can. >> Park further, little things like that. 30:37 >> Park further, little things like that. 30:37 >> Park further, little things like that. >> I make sure I mean I do this for a 30:39 >> I make sure I mean I do this for a 30:39 >> I make sure I mean I do this for a couple reasons. I I always walk my 30:41 couple reasons. I I always walk my 30:41 couple reasons. I I always walk my patients up. I do that. one because 30:43 patients up. I do that. one because 30:43 patients up. I do that. one because that's the polite thing to do, but also 30:45 that's the polite thing to do, but also 30:45 that's the polite thing to do, but also just, you know, I'm sitting a lot of 30:46 just, you know, I'm sitting a lot of 30:46 just, you know, I'm sitting a lot of times, so I just I stand up. I'm moving 30:48 times, so I just I stand up. I'm moving 30:48 times, so I just I stand up. I'm moving around. Whenever I have the 30:50 around. Whenever I have the 30:50 around. Whenever I have the >> the ability to walk or move, I take 30:53 >> the ability to walk or move, I take 30:53 >> the ability to walk or move, I take that. We very often I'm not one of those 30:55 that. We very often I'm not one of those 30:55 that. We very often I'm not one of those people that's going to try to hunt for 30:57 people that's going to try to hunt for 30:57 people that's going to try to hunt for the best possible 30:59 the best possible 30:59 the best possible >> uh parking spot. I'm too uh you know, I 31:02 >> uh parking spot. I'm too uh you know, I 31:02 >> uh parking spot. I'm too uh you know, I just want to park. But it's better to 31:04 just want to park. But it's better to 31:04 just want to park. But it's better to park a little further 31:05 park a little further 31:05 park a little further >> and then that way you you have purpose 31:07 >> and then that way you you have purpose 31:07 >> and then that way you you have purpose to walk to wherever you're going. Those 31:09 to walk to wherever you're going. Those 31:09 to walk to wherever you're going. Those are your your
Myths About Walking and Exercise 31:11 are your your 31:11 are your your um health hacks. Those little changes in 31:15 um health hacks. Those little changes in 31:15 um health hacks. Those little changes in daily practice really have cumulative 31:17 daily practice really have cumulative 31:17 daily practice really have cumulative benefit. Be okay parking a little 31:20 benefit. Be okay parking a little 31:20 benefit. Be okay parking a little further. Take the stairs. Carry your 31:24 further. Take the stairs. Carry your 31:24 further. Take the stairs. Carry your groceries instead of five. What is the 31:26 groceries instead of five. What is the 31:26 groceries instead of five. What is the man who carries the 12 bags of groceries 31:28 man who carries the 12 bags of groceries 31:28 man who carries the 12 bags of groceries in at one time? 31:28 in at one time? 31:28 in at one time? >> I am a one trip man. 31:30 >> I am a one trip man. 31:30 >> I am a one trip man. >> Okay. Don't be 31:31 >> Okay. Don't be 31:31 >> Okay. Don't be >> How many How many can I get in my hand? 31:34 >> How many How many can I get in my hand? 31:34 >> How many How many can I get in my hand? I I that is it's a goal. Why else would 31:36 I I that is it's a goal. Why else would 31:36 I I that is it's a goal. Why else would you work out if it wasn't for the 31:38 you work out if it wasn't for the 31:38 you work out if it wasn't for the purpose of making sure that you can put 31:41 purpose of making sure that you can put 31:41 purpose of making sure that you can put 15 bags in your hands and do one trip 31:43 15 bags in your hands and do one trip 31:43 15 bags in your hands and do one trip >> is to give me piggybacks 31:45 >> is to give me piggybacks 31:45 >> is to give me piggybacks >> and still be able to close the trunk. 31:47 >> and still be able to close the trunk. 31:47 >> and still be able to close the trunk. >> Yeah, that is that I have to say you're 31:49 >> Yeah, that is that I have to say you're 31:49 >> Yeah, that is that I have to say you're right. That is that's the clincher right 31:51 right. That is that's the clincher right 31:51 right. That is that's the clincher right there. No, I would say it's a great 31:53 there. No, I would say it's a great 31:53 there. No, I would say it's a great habit to take less grocery bags and go 31:56 habit to take less grocery bags and go 31:56 habit to take less grocery bags and go back and forth and back and forth. You 31:58 back and forth and back and forth. You 31:58 back and forth and back and forth. You know, these are the little things that 32:00 know, these are the little things that 32:00 know, these are the little things that have cumulative benefit in your life. 32:02 have cumulative benefit in your life. 32:02 have cumulative benefit in your life. And if you have mini marts nearby, if 32:05 And if you have mini marts nearby, if 32:05 And if you have mini marts nearby, if you have if you live in a little bit 32:07 you have if you live in a little bit 32:07 you have if you live in a little bit more of an urban setting, then take 32:08 more of an urban setting, then take 32:08 more of an urban setting, then take advantage of walking to the store, 32:10 advantage of walking to the store, 32:10 advantage of walking to the store, walking to run your errands instead of 32:13 walking to run your errands instead of 32:13 walking to run your errands instead of driving there. 32:14 driving there. 32:14 driving there. >> Yeah. And make it enjoyable, too. I 32:15 >> Yeah. And make it enjoyable, too. I 32:15 >> Yeah. And make it enjoyable, too. I mean, I love um podcasts. I mean, that 32:18 mean, I love um podcasts. I mean, that 32:18 mean, I love um podcasts. I mean, that there's a great time. I do that all the 32:20 there's a great time. I do that all the 32:20 there's a great time. I do that all the time. 32:20 time. 32:20 time. >> Listen to us while you walk. 32:21 >> Listen to us while you walk. 32:21 >> Listen to us while you walk. >> There you go. 32:22 >> There you go. 32:22 >> There you go. >> You got a double whammy. 32:23 >> You got a double whammy. 32:23 >> You got a double whammy. >> There you go. And by the time they're 32:25 >> There you go. And by the time they're 32:25 >> There you go. And by the time they're done, they'll be enlightened and all 32:26 done, they'll be enlightened and all 32:26 done, they'll be enlightened and all kinds of things will have happened. Um 32:29 kinds of things will have happened. Um 32:30 kinds of things will have happened. Um Yeah. Yeah. And I think, you know, now 32:31 Yeah. Yeah. And I think, you know, now 32:31 Yeah. Yeah. And I think, you know, now with all of these wearables that people 32:32 with all of these wearables that people 32:32 with all of these wearables that people have, they're 32:33 have, they're 32:33 have, they're >> Wait, what? 32:34 >> Wait, what? 32:34 >> Wait, what? >> Wearables? You know, uh 32:35 >> Wearables? You know, uh 32:35 >> Wearables? You know, uh >> I understood werewolves. 32:37 >> I understood werewolves. 32:37 >> I understood werewolves. >> Not werewolves. I really 32:39 >> Not werewolves. I really 32:39 >> Not werewolves. I really >> That might be something you're listening 32:40 >> That might be something you're listening 32:40 >> That might be something you're listening to on a podcast. Maybe you're interested 32:41 to on a podcast. Maybe you're interested 32:41 to on a podcast. Maybe you're interested in werewolves 32:42 in werewolves 32:42 in werewolves >> or an audio book. 32:44 >> or an audio book. 32:44 >> or an audio book. >> A romance of werewolves in an audio 32:46 >> A romance of werewolves in an audio 32:46 >> A romance of werewolves in an audio book. That sounds good. 32:48 book. That sounds good. 32:48 book. That sounds good. >> Does it? That is definitely not. I would 32:51 >> Does it? That is definitely not. I would 32:51 >> Does it? That is definitely not. I would be 32:52 be 32:52 be >> focusing on on learning sometime. 32:54 >> focusing on on learning sometime. 32:54 >> focusing on on learning sometime. >> Yeah. It would be like the history of 32:55 >> Yeah. It would be like the history of 32:55 >> Yeah. It would be like the history of legends of 32:57 legends of 32:57 legends of >> werewolves 32:59 >> werewolves 32:59 >> werewolves >> in Romania. 33:01 >> in Romania. 33:01 >> in Romania. >> No, I wouldn't do that either. Um 33:04 >> No, I wouldn't do that either. Um 33:04 >> No, I wouldn't do that either. Um anyway, yes, but make it fun. Make it 33:06 anyway, yes, but make it fun. Make it 33:06 anyway, yes, but make it fun. Make it fun. Make it something you're going to, 33:08 fun. Make it something you're going to, 33:08 fun. Make it something you're going to, you know, and you know, combine things 33:09 you know, and you know, combine things 33:09 you know, and you know, combine things here. Let me I'll I'll give another hack 33:11 here. Let me I'll I'll give another hack 33:11 here. Let me I'll I'll give another hack of something that I've done. 33:14 of something that I've done. 33:14 of something that I've done. >> Probably one of the best things that I 33:15 >> Probably one of the best things that I 33:15 >> Probably one of the best things that I have done 33:16 have done 33:16 have done >> is getting a treadmill. That's a walking 33:21 >> is getting a treadmill. That's a walking 33:21 >> is getting a treadmill. That's a walking treadmill and with a standing desk. 33:24 treadmill and with a standing desk. 33:24 treadmill and with a standing desk. >> Yeah. 33:25 >> Yeah. 33:25 >> Yeah. >> And it's funny. I don't I I never use 33:27 >> And it's funny. I don't I I never use 33:27 >> And it's funny. I don't I I never use that and we have that in my office at 33:30 that and we have that in my office at 33:30 that and we have that in my office at home. 33:30 home. 33:30 home. >> I never use the standing desk just to 33:32 >> I never use the standing desk just to 33:32 >> I never use the standing desk just to stand there, but I have the treadmill 33:35 stand there, but I have the treadmill 33:35 stand there, but I have the treadmill sitting there and that's now what the 33:37 sitting there and that's now what the 33:37 sitting there and that's now what the second one cuz I burnt out the first 33:39 second one cuz I burnt out the first 33:39 second one cuz I burnt out the first one. I used it so much. 33:41 one. I used it so much. 33:41 one. I used it so much. >> Um so 33:42 >> Um so 33:42 >> Um so >> I mean you walk a lot on that machine. 33:43 >> I mean you walk a lot on that machine. 33:44 >> I mean you walk a lot on that machine. It's so great. 33:44 It's so great. 33:44 It's so great. >> I get up in the morning. I can do an 33:46 >> I get up in the morning. I can do an 33:46 >> I get up in the morning. I can do an hour and a half walk and and that's 33:48 hour and a half walk and and that's 33:48 hour and a half walk and and that's really slow. I'll do I don't know it's 33:50 really slow. I'll do I don't know it's 33:50 really slow. I'll do I don't know it's like two miles an hour two and a half 33:51 like two miles an hour two and a half 33:51 like two miles an hour two and a half miles an hour. It's really slow to allow 33:53 miles an hour. It's really slow to allow 33:53 miles an hour. It's really slow to allow me to sit or stand in front of my uh 33:57 me to sit or stand in front of my uh 33:57 me to sit or stand in front of my uh laptop and check my emails, get things 33:59 laptop and check my emails, get things 33:59 laptop and check my emails, get things going. I drink my coffee which um I 34:02 going. I drink my coffee which um I 34:02 going. I drink my coffee which um I wanted to say too. So that's one thing I 34:04 wanted to say too. So that's one thing I 34:04 wanted to say too. So that's one thing I highly recommend a a treadmill, small 34:07 highly recommend a a treadmill, small 34:07 highly recommend a a treadmill, small little treadmill doesn't even have 34:09 little treadmill doesn't even have 34:09 little treadmill doesn't even have handles on it and a standing desk. I 34:11 handles on it and a standing desk. I 34:11 handles on it and a standing desk. I agree with that. But it made me think 34:12 agree with that. But it made me think 34:12 agree with that. But it made me think about something you had said earlier 34:14 about something you had said earlier 34:14 about something you had said earlier based on what I just said there. 34:17 based on what I just said there. 34:17 based on what I just said there. This is a when you're walking you you 34:20 This is a when you're walking you you 34:20 This is a when you're walking you you are burning fat and not burning muscle. 34:22 are burning fat and not burning muscle. 34:22 are burning fat and not burning muscle. I think that's important to emphasize 34:24 I think that's important to emphasize 34:24 I think that's important to emphasize because that's why it's a fat burning 34:26 because that's why it's a fat burning 34:26 because that's why it's a fat burning exercise because if higher intensity 34:30 exercise because if higher intensity 34:30 exercise because if higher intensity um I'm not saying higher intensity 34:32 um I'm not saying higher intensity 34:32 um I'm not saying higher intensity doesn't start to burn fat but you can 34:34 doesn't start to burn fat but you can 34:34 doesn't start to burn fat but you can also be burning muscle right so you can 34:37 also be burning muscle right so you can 34:37 also be burning muscle right so you can a lot of times people want to exercise 34:40 a lot of times people want to exercise 34:40 a lot of times people want to exercise in a fasted state. You can exercise in a 34:43 in a fasted state. You can exercise in a 34:43 in a fasted state. You can exercise in a fasted state when you're walking because 34:46 fasted state when you're walking because 34:46 fasted state when you're walking because if you're walking it's a lower 34:47 if you're walking it's a lower 34:47 if you're walking it's a lower intensity. I'm not digging into muscle 34:49 intensity. I'm not digging into muscle 34:49 intensity. I'm not digging into muscle reserves in order to do that. And so 34:52 reserves in order to do that. And so 34:52 reserves in order to do that. And so I'll sit there in a fasted again I keep 34:54 I'll sit there in a fasted again I keep 34:54 I'll sit there in a fasted again I keep saying sit. I'm standing there on the 34:56 saying sit. I'm standing there on the 34:56 saying sit. I'm standing there on the treadmill drinking my coffee in a fasted 34:59 treadmill drinking my coffee in a fasted 34:59 treadmill drinking my coffee in a fasted state. Maybe I've had some creatine. 35:01 state. Maybe I've had some creatine. 35:01 state. Maybe I've had some creatine. Sometimes I'll have just a little bit of 35:03 Sometimes I'll have just a little bit of 35:03 Sometimes I'll have just a little bit of protein powder to kind of break that um 35:06 protein powder to kind of break that um 35:06 protein powder to kind of break that um to have some level of amino acids. But 35:08 to have some level of amino acids. But 35:08 to have some level of amino acids. But ultimately, even just coffee with a 35:09 ultimately, even just coffee with a 35:09 ultimately, even just coffee with a little bit of creatine, um you're not 35:12 little bit of creatine, um you're not 35:12 little bit of creatine, um you're not going to be digging into muscle, but 35:13 going to be digging into muscle, but 35:13 going to be digging into muscle, but you'll be burning a little bit of fat if 35:15 you'll be burning a little bit of fat if 35:15 you'll be burning a little bit of fat if you've kept that intensity down with 35:17 you've kept that intensity down with 35:17 you've kept that intensity down with just simply walking. 35:18 just simply walking. 35:18 just simply walking. >> That's such a good point. The idea of 35:21 >> That's such a good point. The idea of 35:21 >> That's such a good point. The idea of doing other forms of exercise fast that 35:24 doing other forms of exercise fast that 35:24 doing other forms of exercise fast that are, let's say, weight resistance 35:25 are, let's say, weight resistance 35:25 are, let's say, weight resistance exercise, I always tell the patient, I'm 35:26 exercise, I always tell the patient, I'm 35:26 exercise, I always tell the patient, I'm like, 35:27 like, 35:27 like, >> "God, you know, you really burn through 35:28 >> "God, you know, you really burn through 35:28 >> "God, you know, you really burn through that that muscle energy storage well 35:31 that that muscle energy storage well 35:31 that that muscle energy storage well before you go into that fat energy 35:33 before you go into that fat energy 35:33 before you go into that fat energy storage." So, weight resistant exercises 35:36 storage." So, weight resistant exercises 35:36 storage." So, weight resistant exercises are not a good idea. fasted, but 35:39 are not a good idea. fasted, but 35:39 are not a good idea. fasted, but definitely those early morning walks
Muscle, Creatine, and Longevity 35:41 definitely those early morning walks 35:41 definitely those early morning walks before you've eaten anything. 35:42 before you've eaten anything. 35:42 before you've eaten anything. >> What a You take your thyroid, go for a 35:45 >> What a You take your thyroid, go for a 35:45 >> What a You take your thyroid, go for a walk, you haven't eaten anything, and 35:47 walk, you haven't eaten anything, and 35:47 walk, you haven't eaten anything, and then you come home and you're ready to 35:48 then you come home and you're ready to 35:48 then you come home and you're ready to tackle the day. I think that's a very 35:50 tackle the day. I think that's a very 35:50 tackle the day. I think that's a very important point. 35:51 important point. 35:51 important point. >> Yeah, that was a a good piece of advice 35:53 >> Yeah, that was a a good piece of advice 35:53 >> Yeah, that was a a good piece of advice for all the thyroid hormone patients out 35:55 for all the thyroid hormone patients out 35:55 for all the thyroid hormone patients out there that have to take their thyroid on 35:57 there that have to take their thyroid on 35:57 there that have to take their thyroid on an empty stomach. Um, that's that's a 35:59 an empty stomach. Um, that's that's a 35:59 an empty stomach. Um, that's that's a great uh way to do it. Yeah. So, what 36:02 great uh way to do it. Yeah. So, what 36:02 great uh way to do it. Yeah. So, what else? Um, we've talked about the 36:04 else? Um, we've talked about the 36:04 else? Um, we've talked about the weighted vest walking that I really 36:06 weighted vest walking that I really 36:06 weighted vest walking that I really wanted to uh make sure we talked about. 36:09 wanted to uh make sure we talked about. 36:09 wanted to uh make sure we talked about. You know, here's some um just general 36:12 You know, here's some um just general 36:12 You know, here's some um just general myths here and we can kind of get close 36:13 myths here and we can kind of get close 36:13 myths here and we can kind of get close to closing. Um that people say that 36:16 to closing. Um that people say that 36:16 to closing. Um that people say that walking isn't real exercise. I think 36:17 walking isn't real exercise. I think 36:17 walking isn't real exercise. I think that we've proven correct that that is 36:19 that we've proven correct that that is 36:20 that we've proven correct that that is not true. Um that it isn't enough that 36:22 not true. Um that it isn't enough that 36:22 not true. Um that it isn't enough that you know that it doesn't have to be 36:23 you know that it doesn't have to be 36:23 you know that it doesn't have to be complicated. I and I would go so far as 36:25 complicated. I and I would go so far as 36:25 complicated. I and I would go so far as to say that it should be a required part 36:28 to say that it should be a required part 36:28 to say that it should be a required part of anyone's fitness. 36:32 of anyone's fitness. 36:32 of anyone's fitness. >> Walking. 36:32 >> Walking. 36:32 >> Walking. >> Oh, walking. Oh, it's part of their 36:34 >> Oh, walking. Oh, it's part of their 36:34 >> Oh, walking. Oh, it's part of their overall fitness uh regimen because it is 36:37 overall fitness uh regimen because it is 36:37 overall fitness uh regimen because it is it is 36:38 it is 36:38 it is >> keeping that um again it's restorative. 36:41 >> keeping that um again it's restorative. 36:41 >> keeping that um again it's restorative. >> It's restorative. It's lowering 36:42 >> It's restorative. It's lowering 36:42 >> It's restorative. It's lowering cortisol. It's recovery adapt. It's fat 36:45 cortisol. It's recovery adapt. It's fat 36:45 cortisol. It's recovery adapt. It's fat burning. 36:46 burning. 36:46 burning. >> Yes. Very much fat burning. 36:47 >> Yes. Very much fat burning. 36:47 >> Yes. Very much fat burning. >> Oh, and it's um impact for the bones but 36:50 >> Oh, and it's um impact for the bones but 36:50 >> Oh, and it's um impact for the bones but gentle impact for the bones. Yes. So, 36:53 gentle impact for the bones. Yes. So, 36:53 gentle impact for the bones. Yes. So, it's bone building without strain. 36:56 it's bone building without strain. 36:56 it's bone building without strain. >> Yeah. Without uh you know damaging 36:57 >> Yeah. Without uh you know damaging 36:58 >> Yeah. Without uh you know damaging joints. 36:59 joints. 36:59 joints. >> Um another myth is yeah that you need 37:00 >> Um another myth is yeah that you need 37:00 >> Um another myth is yeah that you need you need to with exercise you have to 37:03 you need to with exercise you have to 37:03 you need to with exercise you have to sweat for it to count. Again I think 37:04 sweat for it to count. Again I think 37:04 sweat for it to count. Again I think we've kind of gone over a lot of 37:06 we've kind of gone over a lot of 37:06 we've kind of gone over a lot of examples showing that that isn't true. 37:07 examples showing that that isn't true. 37:08 examples showing that that isn't true. If you're doing moderate to light 37:09 If you're doing moderate to light 37:09 If you're doing moderate to light walking you're not sweating. You're not 37:12 walking you're not sweating. You're not 37:12 walking you're not sweating. You're not dripping sweat. You might start to 37:13 dripping sweat. You might start to 37:14 dripping sweat. You might start to persspire to some degree but you're not 37:15 persspire to some degree but you're not 37:15 persspire to some degree but you're not going to like sweat. And it it, you 37:17 going to like sweat. And it it, you 37:17 going to like sweat. And it it, you know, people say, "Well, if I didn't 37:18 know, people say, "Well, if I didn't 37:18 know, people say, "Well, if I didn't sweat, if I didn't go to the gym and 37:21 sweat, if I didn't go to the gym and 37:21 sweat, if I didn't go to the gym and sweat in a certain way, then it wasn't 37:23 sweat in a certain way, then it wasn't 37:23 sweat in a certain way, then it wasn't worth it or I'm not going to call that 37:25 worth it or I'm not going to call that 37:25 worth it or I'm not going to call that exercise." It's just not at all true. 37:28 exercise." It's just not at all true. 37:28 exercise." It's just not at all true. >> And you know, we already talked about 37:29 >> And you know, we already talked about 37:29 >> And you know, we already talked about this, but that 10,000 step is, you know, 37:31 this, but that 10,000 step is, you know, 37:31 this, but that 10,000 step is, you know, if you're doing 5,000 and you were doing 37:34 if you're doing 5,000 and you were doing 37:34 if you're doing 5,000 and you were doing zero, now you're doing 5,000, right? 37:36 zero, now you're doing 5,000, right? 37:36 zero, now you're doing 5,000, right? You're working in the right direction. 37:38 You're working in the right direction. 37:38 You're working in the right direction. So 10,000 doesn't have to be that. Uh, 37:41 So 10,000 doesn't have to be that. Uh, 37:41 So 10,000 doesn't have to be that. Uh, again, quite 37:41 again, quite 37:41 again, quite >> no, but if you're already doing 10,000 37:44 >> no, but if you're already doing 10,000 37:44 >> no, but if you're already doing 10,000 and it's all you do, then that's a 37:46 and it's all you do, then that's a 37:46 and it's all you do, then that's a different discussion. Again, I I we 37:48 different discussion. Again, I I we 37:48 different discussion. Again, I I we started the episode by saying, I don't 37:50 started the episode by saying, I don't 37:50 started the episode by saying, I don't think walking is going to be the thing 37:51 think walking is going to be the thing 37:51 think walking is going to be the thing that gets you to I have those patients 37:54 that gets you to I have those patients 37:54 that gets you to I have those patients that come in and they're 10, you know, 37:55 that come in and they're 10, you know, 37:55 that come in and they're 10, you know, let's say 10 pounds of fat, fatter than 37:58 let's say 10 pounds of fat, fatter than 37:58 let's say 10 pounds of fat, fatter than they want to be. Um, they don't they're 38:00 they want to be. Um, they don't they're 38:00 they want to be. Um, they don't they're five pounds of muscle lower than they 38:02 five pounds of muscle lower than they 38:02 five pounds of muscle lower than they want to be. And I'm not going to say 38:05 want to be. And I'm not going to say 38:05 want to be. And I'm not going to say walk, that's what's going to get you 38:07 walk, that's what's going to get you 38:07 walk, that's what's going to get you there. No, that's not correct. they're 38:09 there. No, that's not correct. they're 38:09 there. No, that's not correct. they're already actively exercising. I will say 38:11 already actively exercising. I will say 38:11 already actively exercising. I will say walk to complement for restoration. It 38:15 walk to complement for restoration. It 38:15 walk to complement for restoration. It will help with some of the fat burning 38:16 will help with some of the fat burning 38:16 will help with some of the fat burning like we talked about if you're doing it 38:18 like we talked about if you're doing it 38:18 like we talked about if you're doing it in a fasting state. But I want I want us 38:21 in a fasting state. But I want I want us 38:21 in a fasting state. But I want I want us to have a very realistic understanding 38:23 to have a very realistic understanding 38:23 to have a very realistic understanding of what walking is. Walking is your 38:26 of what walking is. Walking is your 38:26 of what walking is. Walking is your starting point and it should be part of 38:30 starting point and it should be part of 38:30 starting point and it should be part of everybody's healthy life. 38:31 everybody's healthy life. 38:31 everybody's healthy life. >> Yeah. We wanted to, I think, with this 38:33 >> Yeah. We wanted to, I think, with this 38:33 >> Yeah. We wanted to, I think, with this episode to demystify 38:35 episode to demystify 38:36 episode to demystify the concerns about starting exercise um 38:39 the concerns about starting exercise um 38:39 the concerns about starting exercise um and that walking is a great way to segue 38:43 and that walking is a great way to segue 38:43 and that walking is a great way to segue into beginning exercise and then of 38:44 into beginning exercise and then of 38:44 into beginning exercise and then of course we went over all of the health 38:46 course we went over all of the health 38:46 course we went over all of the health benefits of that. With all of that said, 38:49 benefits of that. With all of that said, 38:49 benefits of that. With all of that said, uh it we do know that muscle is key uh 38:53 uh it we do know that muscle is key uh 38:53 uh it we do know that muscle is key uh to longevity. And we do know uh that and 38:56 to longevity. And we do know uh that and 38:56 to longevity. And we do know uh that and right now we're just in this wonderful I 38:58 right now we're just in this wonderful I 38:58 right now we're just in this wonderful I don't know if I want to call it a 38:59 don't know if I want to call it a 38:59 don't know if I want to call it a renaissance or an awareness of muscle 39:02 renaissance or an awareness of muscle 39:02 renaissance or an awareness of muscle particularly for women and protein for 39:05 particularly for women and protein for 39:05 particularly for women and protein for women. Protein and muscle for menopausal 39:09 women. Protein and muscle for menopausal 39:09 women. Protein and muscle for menopausal women and everyone's talking about it 39:11 women and everyone's talking about it 39:11 women and everyone's talking about it again things you and I have been talking 39:12 again things you and I have been talking 39:12 again things you and I have been talking about now for years and years and years. 39:15 about now for years and years and years. 39:15 about now for years and years and years. um there is this, you know, change with 39:17 um there is this, you know, change with 39:17 um there is this, you know, change with it. And now I have patients coming in 39:18 it. And now I have patients coming in 39:18 it. And now I have patients coming in and talking about it. They're they're 39:20 and talking about it. They're they're 39:20 and talking about it. They're they're asking me about creatine. The creatine's 39:22 asking me about creatine. The creatine's 39:22 asking me about creatine. The creatine's been around since the 90s. I've been 39:23 been around since the 90s. I've been 39:24 been around since the 90s. I've been taking it since the 90s. Been suggesting 39:26 taking it since the 90s. Been suggesting 39:26 taking it since the 90s. Been suggesting it for years. Um and now everyone's 39:28 it for years. Um and now everyone's 39:28 it for years. Um and now everyone's talking about it. So great. Okay. It's 39:30 talking about it. So great. Okay. It's 39:30 talking about it. So great. Okay. It's >> they're still talking about it in like 39:31 >> they're still talking about it in like 39:32 >> they're still talking about it in like this gummy has one gram. 39:33 this gummy has one gram. 39:33 this gummy has one gram. >> Well, that's a different story. If we're 39:35 >> Well, that's a different story. If we're 39:35 >> Well, that's a different story. If we're talking about creatine, we want to make 39:37 talking about creatine, we want to make 39:37 talking about creatine, we want to make sure that that's at least five grams for 39:39 sure that that's at least five grams for 39:39 sure that that's at least five grams for your muscle. But if we're talking about 39:40 your muscle. But if we're talking about 39:40 your muscle. But if we're talking about brain health, that's tend to up. They're 39:43 brain health, that's tend to up. They're 39:43 brain health, that's tend to up. They're doing studies now with women upwards of 39:45 doing studies now with women upwards of 39:45 doing studies now with women upwards of 30 grams a day getting extra brain 39:48 30 grams a day getting extra brain 39:48 30 grams a day getting extra brain benefit with creatine. But definitely 39:50 benefit with creatine. But definitely 39:50 benefit with creatine. But definitely for muscle creatine is just it's so 39:51 for muscle creatine is just it's so 39:51 for muscle creatine is just it's so easy. It's so well researched 39:53 easy. It's so well researched 39:53 easy. It's so well researched >> and I think we'll be talking about that 39:55 >> and I think we'll be talking about that 39:55 >> and I think we'll be talking about that uh in another episode in the near 39:57 uh in another episode in the near 39:57 uh in another episode in the near future. 39:57 future. 39:57 future. >> So yes, you get to a certain point with 40:01 >> So yes, you get to a certain point with 40:01 >> So yes, you get to a certain point with depends on the patient. It's always 40:02 depends on the patient. It's always 40:02 depends on the patient. It's always depends on the human sitting in front of 40:04 depends on the human sitting in front of 40:04 depends on the human sitting in front of us and what advice we're going to 40:06 us and what advice we're going to 40:06 us and what advice we're going to provide of course 40:06 provide of course 40:06 provide of course >> but at the barest minimum walking but 40:08 >> but at the barest minimum walking but 40:08 >> but at the barest minimum walking but then from there we're going to encourage 40:10 then from there we're going to encourage 40:10 then from there we're going to encourage weightbearing exercise. We want people 40:13 weightbearing exercise. We want people 40:13 weightbearing exercise. We want people to lift weights um in in a healthy 40:16 to lift weights um in in a healthy 40:16 to lift weights um in in a healthy appropriate way. That's what's going to 40:18 appropriate way. That's what's going to 40:18 appropriate way. That's what's going to help with their overall 40:19 help with their overall 40:19 help with their overall >> weightbearing walking exercises are very 40:22 >> weightbearing walking exercises are very 40:22 >> weightbearing walking exercises are very correlated to longevity. 40:23 correlated to longevity. 40:23 correlated to longevity. >> Very much so. 40:24 >> Very much so. 40:24 >> Very much so. >> Very much so. 40:25 >> Very much so. 40:25 >> Very much so. >> Great. 40:26 >> Great. 40:26 >> Great. >> Well, so there it is. Get out there and 40:27 >> Well, so there it is. Get out there and 40:27 >> Well, so there it is. Get out there and just start walking. Get out there and 40:29 just start walking. Get out there and 40:29 just start walking. Get out there and just start moving. I think that's the 40:32 just start moving. I think that's the 40:32 just start moving. I think that's the overall summary of what we were talking 40:33 overall summary of what we were talking 40:33 overall summary of what we were talking about here today. 40:34 about here today. 40:34 about here today. >> Perfect. 40:35 >> Perfect. 40:35 >> Perfect. >> Are you liking what you're hearing? Do 40:36 >> Are you liking what you're hearing? Do 40:36 >> Are you liking what you're hearing? Do you want to hear more? 40:37 you want to hear more? 40:38 you want to hear more? >> Are you loving this great content? And 40:39 >> Are you loving this great content? And 40:39 >> Are you loving this great content? And do you want to ask us a question? Please 40:41 do you want to ask us a question? Please 40:41 do you want to ask us a question? 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