WEBVTT 1 00:00:00.680 --> 00:00:02.919 This is doctor Wendy Walsh and you're listening to KFI 2 00:00:03.080 --> 00:00:05.960 AM six forty the Doctor Wendy Walsh Show on demand 3 00:00:06.280 --> 00:00:09.160 on the iHeartRadio app. Welcome back to the Doctor Nims 4 00:00:09.320 --> 00:00:12.599 Show on KFI AM six forty nine everywhere on the 5 00:00:12.640 --> 00:00:16.640 iHeartRadio App. All right, let me get to social media 6 00:00:16.760 --> 00:00:18.640 and your dms if you do want to send me 7 00:00:18.760 --> 00:00:22.640 a question. The instagram that we check the most is 8 00:00:22.719 --> 00:00:27.039 at doctor Wendy Walsh at d R Wendy Walsh. Reminder, 9 00:00:27.399 --> 00:00:29.359 I always say this, Let's say it over and over again. 10 00:00:29.480 --> 00:00:31.719 I'm not a therapist. This isn't mental health advice. This 11 00:00:31.800 --> 00:00:37.119 is an opinion by a wise woman who has been 12 00:00:37.119 --> 00:00:39.880 reading about the science of relationships and reporting on it 13 00:00:39.920 --> 00:00:42.159 and writing about it for quite a few decades. Okay, 14 00:00:42.920 --> 00:00:45.880 that's a disclaimer, you know, for the lawyers. Okay, Dear 15 00:00:45.920 --> 00:00:49.200 doctor Wendy, I asked a man I was dating to 16 00:00:49.240 --> 00:00:53.079 buy me flowers. Three weeks later, he still hasn't. Does 17 00:00:53.119 --> 00:00:58.840 this automatically mean the care and respect is not there? Okay, 18 00:00:58.920 --> 00:01:02.840 we need to talk about this. First of all, you 19 00:01:02.840 --> 00:01:06.760 don't demand love and attention right at the beginning of 20 00:01:06.799 --> 00:01:13.000 a relationship. You watch for sacrifice. Now, when I say watch, 21 00:01:13.120 --> 00:01:15.120 I just mean you know, at the beginning, it's always like, 22 00:01:15.840 --> 00:01:17.840 you know, the only I don't know how long you've 23 00:01:17.840 --> 00:01:20.599 been dating, but you know you're just kind of letting 24 00:01:20.599 --> 00:01:23.439 them hang themselves, if you will, letting them figure it 25 00:01:23.480 --> 00:01:27.000 out and you say yes or no. But demanding that 26 00:01:27.079 --> 00:01:31.079 someone tell you they love you, demanding that someone tell 27 00:01:31.120 --> 00:01:36.280 you you're beautiful, demanding that they give you flowers. Nobody 28 00:01:36.680 --> 00:01:41.879 wants to give anything when it's extracted, right, So my 29 00:01:42.040 --> 00:01:44.959 answer is it doesn't mean anything. All it means is 30 00:01:45.000 --> 00:01:46.640 he doesn't want to be controlled by you. 31 00:01:47.159 --> 00:01:47.319 Right. 32 00:01:47.799 --> 00:01:51.400 Look, I'll never forget. Very early on in my relationship 33 00:01:51.400 --> 00:01:55.760 with my now husband Julio, he said to me, I 34 00:01:55.799 --> 00:02:00.519 adore you, and I said, oh my god, say it again. Nope, 35 00:02:00.599 --> 00:02:04.840 I don't say it on demand. And I laughed. But 36 00:02:04.920 --> 00:02:09.360 it taught me you can't ask for care. You sit back, 37 00:02:09.800 --> 00:02:11.639 you express your needs. I mean a lot of people 38 00:02:11.719 --> 00:02:15.360 don't show where people can be helpful, and then you 39 00:02:15.479 --> 00:02:18.400 decide whether you're going to accept it or not. But 40 00:02:18.520 --> 00:02:21.560 it's not about demanding because it never feels good when 41 00:02:21.560 --> 00:02:23.840 they have to do it, and it's not authentic. It 42 00:02:23.840 --> 00:02:24.840 doesn't even feel good to you. 43 00:02:25.639 --> 00:02:26.000 All right? 44 00:02:26.080 --> 00:02:29.639 Moving on, This is a really interesting question because I'm 45 00:02:29.639 --> 00:02:32.639 not one hundred percent sure about what this listener means. 46 00:02:32.680 --> 00:02:38.719 But she says, dear doctor Wendy, are sassy men common? 47 00:02:40.000 --> 00:02:43.560 I feel more and more men want women to earn 48 00:02:43.800 --> 00:02:47.039 their love and treat them in a special way before 49 00:02:47.080 --> 00:02:50.319 they begin to act like gentlemen. This has been the 50 00:02:50.360 --> 00:02:53.919 way with my last four dates. All right, So let 51 00:02:54.000 --> 00:02:57.400 me explain to you what is really going on right 52 00:02:57.439 --> 00:03:02.599 now in a certain age group, Like when women are 53 00:03:02.639 --> 00:03:05.159 in their fertility window, right they're mostly in their twenties 54 00:03:05.199 --> 00:03:09.560 and thirties. We have an oversupplied successful women and an 55 00:03:09.680 --> 00:03:15.199 undersupply of men who those educated women might consider to 56 00:03:15.280 --> 00:03:20.280 be marriageable. So there's this small group of the Internet 57 00:03:20.360 --> 00:03:23.000 likes to call them alpha males. I like to call 58 00:03:23.039 --> 00:03:28.520 them educated, high earning males. That women who have patriarchy 59 00:03:28.599 --> 00:03:31.639 and the cinerella complex inside their own heads think they 60 00:03:31.639 --> 00:03:34.000 need a man to look up to who makes more money, 61 00:03:34.240 --> 00:03:37.800 who you know, is more educated, whatever. And so this 62 00:03:37.919 --> 00:03:42.240 small group of men is being highly sought after by 63 00:03:42.280 --> 00:03:46.560 a large group of women, and so men have gotten 64 00:03:46.680 --> 00:03:50.520 lazy that group. That group does not have to sacrifice 65 00:03:50.680 --> 00:03:53.639 to earn a woman's love. They don't have to. I 66 00:03:53.639 --> 00:03:59.159 remember one time going to a Circusila performance and this 67 00:03:59.400 --> 00:04:01.360 there was a couple on a date, clearly in front 68 00:04:01.400 --> 00:04:04.319 of me, and she had heels on, her hair and 69 00:04:04.360 --> 00:04:07.360 makeup was perfect, she had a lovely little miniskirt on 70 00:04:07.400 --> 00:04:09.840 beautiful legs, and she was all dressed up. And he 71 00:04:09.960 --> 00:04:13.439 was like in flip flops with a flannel shirt and 72 00:04:13.520 --> 00:04:17.079 a backwards baseball cap. I'm like, they don't even try, Like, 73 00:04:17.160 --> 00:04:19.399 why even't bother right because she's into me? 74 00:04:20.000 --> 00:04:20.160 Right. 75 00:04:20.800 --> 00:04:25.879 So the answer is, you can eat up your fertility 76 00:04:25.920 --> 00:04:28.800 window trying to get one of those men, the small 77 00:04:28.839 --> 00:04:32.800 group of sought after men, to commit to you, or 78 00:04:32.839 --> 00:04:37.199 you could expand your horizons and look around at all 79 00:04:37.240 --> 00:04:40.800 the amazing men out there who might not have your 80 00:04:40.879 --> 00:04:43.800 level of education. They might not make as much money. 81 00:04:44.160 --> 00:04:47.120 A boy can they love? And boy can they sacrifice 82 00:04:47.160 --> 00:04:50.519 for you? You know what I like to say about my husband, Julio, 83 00:04:51.240 --> 00:04:55.079 since the day I met him. Ladies, listen up. Do 84 00:04:55.120 --> 00:04:59.000 you know what I carry when I walk through an airport? 85 00:04:59.319 --> 00:05:02.399 A cell phone. I'm not allowed to touch any other bag. 86 00:05:02.680 --> 00:05:06.160 He schlaps like crazy, my stuff, his stuff, gotta know. 87 00:05:06.560 --> 00:05:09.920 I spent years as a single mother pulling strollers and 88 00:05:10.040 --> 00:05:12.560 car seats and their bags and my bags, and I 89 00:05:12.680 --> 00:05:15.720 was exhausted. So this is my time to be treated 90 00:05:16.199 --> 00:05:18.959 like a queen. And I am happy to sit back 91 00:05:19.000 --> 00:05:22.639 and be treated like a queen. And so when I 92 00:05:22.759 --> 00:05:25.360 was on those dating apps and there were men, how 93 00:05:25.399 --> 00:05:28.079 Pulio's not listening. There are men who might have been 94 00:05:28.079 --> 00:05:32.199 better looking, might have been younger, might have had more money, whatever, 95 00:05:32.680 --> 00:05:35.680 if they were starting to like cause a delay in 96 00:05:35.720 --> 00:05:38.199 the response time on the texts, or if they were 97 00:05:38.199 --> 00:05:41.839 being sassy like you're asking, I just got rid of them, 98 00:05:42.000 --> 00:05:44.680 A ghosted him. I wanted to be with the man 99 00:05:45.079 --> 00:05:48.399 who adored me because it was my time and I 100 00:05:48.480 --> 00:05:51.959 deserved that. So yeah, if the last four days you've 101 00:05:52.000 --> 00:05:56.319 been on have been with sassy men, don't hope that 102 00:05:56.399 --> 00:06:00.519 they will turn into gentlemen. Don't hope that because it's 103 00:06:00.560 --> 00:06:05.040 not happening. Not those guys, right, they have proven themselves. 104 00:06:05.240 --> 00:06:10.199 So just move along, move along and expand your horizons. Please. 105 00:06:11.560 --> 00:06:16.120 Uh okay, Next back into the DMS on Instagram at 106 00:06:16.360 --> 00:06:19.879 dr Wendy Walsh. Dear doctor Wendy, I had a huge 107 00:06:19.879 --> 00:06:23.279 fight with my boyfriend and apologize to him. He wants 108 00:06:23.319 --> 00:06:25.600 to move on like it never happened. He just went 109 00:06:25.680 --> 00:06:28.920 right back to normalcy. Should I move forward with him 110 00:06:29.560 --> 00:06:32.319 or push a healing conversation? 111 00:06:32.800 --> 00:06:33.120 Push? 112 00:06:33.160 --> 00:06:37.720 I don't like that word, all right, So what I 113 00:06:37.720 --> 00:06:41.519 don't understand here is if you had a fight and 114 00:06:41.560 --> 00:06:47.120 you apologized, that was the healing conversation. No, that's probably 115 00:06:47.120 --> 00:06:49.439 what he assumes, and the fact that he went back 116 00:06:49.480 --> 00:06:53.279 to normalcy tells you that he's over it. Now, I'm 117 00:06:53.279 --> 00:06:56.439 wondering if you're not over it and you feel you 118 00:06:56.560 --> 00:06:59.879 need more discussion about that, because he seems to be 119 00:06:59.879 --> 00:07:04.639 fine with things. Should I move forward with him or 120 00:07:04.839 --> 00:07:11.079 push a healing conversation? I didn't understand. I guess you're saying, 121 00:07:11.480 --> 00:07:13.800 should I pretend like nothing happened, moving forward with him 122 00:07:13.839 --> 00:07:16.079 the way he's doing, or should you know? It depends 123 00:07:16.079 --> 00:07:18.720 what this conversation is. You know, it has to happen 124 00:07:18.800 --> 00:07:21.639 at an intimate time when you're cuddling, maybe after you 125 00:07:21.680 --> 00:07:24.040 know what, and you just say, hey, baby, with that 126 00:07:24.120 --> 00:07:26.079 big fight we had a couple of weeks ago, and 127 00:07:26.160 --> 00:07:30.240 I apologize and I'm really sorry. Can we talk about 128 00:07:30.240 --> 00:07:32.439 like just what started it? Because I don't want to 129 00:07:32.480 --> 00:07:34.519 have a fight like that ever again. And there are 130 00:07:34.519 --> 00:07:36.360 a few things I just want to make clear in 131 00:07:36.399 --> 00:07:39.079 a more calm way. Can we just talk about that 132 00:07:39.759 --> 00:07:42.879 and we'll go all right? You know you could do 133 00:07:42.920 --> 00:07:45.439 that if you really felt like there's you weren't heard. 134 00:07:45.800 --> 00:07:52.120 I guess all right. Oh this is a very interesting one, 135 00:07:52.360 --> 00:07:55.160 Dear doctor Wendy. I have a friend from my old 136 00:07:55.199 --> 00:07:58.560 town who moved to LA. She loves the same books 137 00:07:58.560 --> 00:08:00.120 as I do, so I decided to give her a 138 00:08:00.199 --> 00:08:02.519 book I knew that she would love. I asked for 139 00:08:02.560 --> 00:08:04.639 her address so I could send it to her, and 140 00:08:04.680 --> 00:08:07.600 she responded to me like I was a creep stock 141 00:08:07.720 --> 00:08:10.600 trying to stalk her. It was so weird. We go 142 00:08:10.720 --> 00:08:13.720 back eight years. I'm offended. What's the best way to 143 00:08:13.759 --> 00:08:18.800 address this? Back off, creep? No, I mean, there's something 144 00:08:18.839 --> 00:08:21.199 that you said or did at some point in her 145 00:08:21.240 --> 00:08:24.000 life that made her not want to give you her address. 146 00:08:24.319 --> 00:08:27.199 You have a different perception of this relationship than she does. 147 00:08:28.000 --> 00:08:32.320 Or maybe she's really scared in the big city alone 148 00:08:32.320 --> 00:08:35.279 by herself, and she's not giving out her address to anybody. 149 00:08:35.320 --> 00:08:38.480 So don't take it personally, don't be offended, don't take 150 00:08:38.519 --> 00:08:41.200 it personally. If you want to send her the book, 151 00:08:41.519 --> 00:08:43.759 you can send her an email or text that says 152 00:08:45.080 --> 00:08:47.000 do you have a mail service or your friend or 153 00:08:47.000 --> 00:08:48.559 your work Wise? Can I just send you the book? 154 00:08:48.559 --> 00:08:51.120 Because I did buy you this book, but you certainly 155 00:08:51.559 --> 00:08:53.919 you seemed a little skittish about giving me your address. 156 00:08:53.960 --> 00:08:57.279 I totally respect that. Don't you worry. Just tell me 157 00:08:57.279 --> 00:09:00.120 where I should send it. That's all you need to do. 158 00:09:00.120 --> 00:09:03.679 Don't take it personally. Is not about you, all right. 159 00:09:04.679 --> 00:09:09.200 When we come back, I have a very special guest. 160 00:09:10.159 --> 00:09:12.480 I have to tell you I've been exercising in the 161 00:09:12.519 --> 00:09:16.440 last few weeks and my muscles are so stiff. I 162 00:09:16.440 --> 00:09:18.039 can't even begin to tell you how sore I am. 163 00:09:18.720 --> 00:09:20.879 But we have a doctor coming up who's going to 164 00:09:20.919 --> 00:09:22.679 tell all of us how we can do our New 165 00:09:22.720 --> 00:09:25.600 Year's resolutions in a way that doesn't kill our body. 166 00:09:25.960 --> 00:09:28.240 You are listening to the Doctor Wendy Wall Show on 167 00:09:28.360 --> 00:09:32.840 KFI AM six forty. We're live everywhere on the iHeartRadio app. 168 00:09:33.879 --> 00:09:38.080 You're listening to Doctor Wendy Walsh on demand from KFI 169 00:09:38.320 --> 00:09:39.519 AM six forty. 170 00:09:40.519 --> 00:09:43.480 Welcome back to the Doctor Wendywall Show on KFI AM 171 00:09:43.559 --> 00:09:47.440 six forty live everywhere on the iHeartRadio app. So I 172 00:09:47.480 --> 00:09:49.559 got to tell you something. You know, one of the 173 00:09:49.600 --> 00:09:55.120 things I teach is psychology of health counseling. Now you 174 00:09:55.159 --> 00:09:58.639 would think that if I'm teaching health psychology, there's a 175 00:09:58.679 --> 00:10:03.559 lot of stuff about diet and exercise, But actually I 176 00:10:03.720 --> 00:10:08.240 teach about how relationships can improve our health or hurt 177 00:10:08.360 --> 00:10:12.919 our health, how access to healthcare can help you live 178 00:10:13.000 --> 00:10:15.399 longer or not. So I look at the social and 179 00:10:15.440 --> 00:10:19.440 the psychological pieces of health. But you know, back in 180 00:10:19.480 --> 00:10:21.879 my day, my day was a long time ago. There 181 00:10:21.919 --> 00:10:24.440 were a few decades between my day and now. I 182 00:10:24.480 --> 00:10:27.360 was a bit of an athlete. I used to teach 183 00:10:27.399 --> 00:10:30.759 about ten aerobic classes a week member Jane Fonda, all 184 00:10:30.759 --> 00:10:34.840 those high impact And then my guest is already laughing 185 00:10:34.840 --> 00:10:37.360 at my story. I have a great guest coming up, 186 00:10:37.360 --> 00:10:40.919 so wait. And then I would run triathlons on weekends. 187 00:10:41.080 --> 00:10:44.039 Uh huh. I was going to see pedietrists sports medicine 188 00:10:44.039 --> 00:10:46.000 people because I was putting too much wear and tear. 189 00:10:46.039 --> 00:10:48.279 And I was only in my twenties. So anyway, then 190 00:10:48.279 --> 00:10:52.200 I spent all those decades basically keeping it together while 191 00:10:52.240 --> 00:10:56.159 I had babies, breastfed babies, raised babies, and I exercised 192 00:10:56.240 --> 00:10:58.080 in waves. You know, a few months on and then 193 00:10:58.440 --> 00:11:00.879 oh a few months off, a little too much eating, 194 00:11:01.000 --> 00:11:03.399 get this, five pounds off, back to it, et cetera. 195 00:11:04.200 --> 00:11:08.360 But recently a friend of mine passed away. She had 196 00:11:08.360 --> 00:11:10.600 a heart attack all of a sudden, and I went, Okay, 197 00:11:10.600 --> 00:11:12.840 I gotta I gotta get serious. I really have to 198 00:11:12.840 --> 00:11:16.639 get serious. So I have been doing for the last 199 00:11:16.679 --> 00:11:21.320 couple of weeks orange theory. Orange theory. It sounds so nice, 200 00:11:21.320 --> 00:11:23.120 like you're just gonna eat an orange. No, no, no, 201 00:11:23.120 --> 00:11:25.480 You're running on a freaking treadmill, you're lifting weight, you're rowing. 202 00:11:25.480 --> 00:11:27.919 It's a crazy sixty minutes a cardio. And then the 203 00:11:27.960 --> 00:11:30.960 next day, in between I go do Lagree pilates, which 204 00:11:31.000 --> 00:11:35.600 is pilates on steroids. My muscles are so stiff, but 205 00:11:35.679 --> 00:11:38.559 I'm not gonna quit. And this is where my next 206 00:11:38.600 --> 00:11:43.120 guest comes in. Welcome doctor Jim Laval. He is both 207 00:11:43.240 --> 00:11:48.399 a pharmacist I like those, and also a register what 208 00:11:48.440 --> 00:11:50.759 do you call it, a licensed clinical nutritionist. I say 209 00:11:50.799 --> 00:11:55.240 that right, Jim curriical nutritionist, clinical nutrition curicle lectricianist. 210 00:11:55.360 --> 00:11:55.559 Yep. 211 00:11:55.679 --> 00:11:56.200 But get this. 212 00:11:56.360 --> 00:11:59.519 What he does, which is really cool, is He is 213 00:11:59.600 --> 00:12:02.120 an ex or two top athletes around the world, not 214 00:12:02.279 --> 00:12:07.320 just me, Olympians, NFL players, New England Patriots, Philadelphia Eagles. 215 00:12:07.879 --> 00:12:10.799 He's a chief science officer for Lifetime and the former 216 00:12:10.840 --> 00:12:13.799 clinical director of the Pro Football Hall of Fame Health 217 00:12:13.840 --> 00:12:16.720 and Performance Program. Well, Jim, I need you to be 218 00:12:16.720 --> 00:12:19.519 a guest speaker in my class. Actually, so if you're 219 00:12:19.519 --> 00:12:21.960 ever out to LA we would love to have you. 220 00:12:22.440 --> 00:12:24.679 So is get out there, soil. 221 00:12:25.320 --> 00:12:28.480 Is it true that most people quit when they do 222 00:12:28.519 --> 00:12:30.840 their big New Year's resolutions? You know they're all coming 223 00:12:30.879 --> 00:12:34.039 out right the first couple weeks of January they quit 224 00:12:34.240 --> 00:12:36.039 because of muscle soreness. 225 00:12:37.679 --> 00:12:40.480 It's true. But you know what, I don't know if 226 00:12:40.519 --> 00:12:43.639 this is worth it or not. It just hurts too, 227 00:12:43.720 --> 00:12:46.559 That's true. I'm pretty good before I started doing this exercise. 228 00:12:46.639 --> 00:12:48.600 And I think the big thing is is that a 229 00:12:48.600 --> 00:12:52.320 lot of times people jump in it too hard, too fast, 230 00:12:52.519 --> 00:12:56.960 especially if you are a former athlete like me. I 231 00:12:57.000 --> 00:13:01.799 didn't say that, you know, But the thing is, I 232 00:13:01.840 --> 00:13:04.399 always say there's two kinds of folks out there. There's spartans, 233 00:13:04.440 --> 00:13:05.720 you know, people that if you told them to do, 234 00:13:05.759 --> 00:13:07.840 I want you to do these ten things they'll ask 235 00:13:07.879 --> 00:13:10.240 you a wedding and you give me twelve. And then there's 236 00:13:10.360 --> 00:13:13.559 the everyday person that usually it's better if you kind 237 00:13:13.559 --> 00:13:17.159 of guide them and get them started on a program. 238 00:13:17.440 --> 00:13:19.120 And I think that's where a lot of people go wrong. 239 00:13:19.159 --> 00:13:23.039 If you haven't exercised in years, you want to ease 240 00:13:23.080 --> 00:13:26.919 into your exercise program. And because the big thing is 241 00:13:26.919 --> 00:13:29.960 is when you get sore, that really is a matter 242 00:13:30.039 --> 00:13:33.320 of too much lactic acid in your muscle. You're not 243 00:13:33.559 --> 00:13:36.879 carrying oxygen into your tissues, and that means you're not 244 00:13:36.879 --> 00:13:39.919 going to recover as quick. So you can build to that. 245 00:13:40.360 --> 00:13:42.720 And there's also you know, nutrients you can take that 246 00:13:42.759 --> 00:13:45.240 can help it too. But I think it's real important 247 00:13:45.279 --> 00:13:47.720 that people get an idea. I love that you're doing pilates, 248 00:13:47.759 --> 00:13:49.559 by the way, that's great, man. You did pick a 249 00:13:49.600 --> 00:13:52.679 tough one. I mean orange theory. Oh that's a tough 250 00:13:52.720 --> 00:13:53.519 way to go there. 251 00:13:53.639 --> 00:13:55.480 Yeah, but you know, I learned a cheat already. That's 252 00:13:55.519 --> 00:13:57.440 the thing. I'm like, oh yeah, they say go up 253 00:13:57.480 --> 00:13:59.679 to level ten on the incline. I'm down there. 254 00:14:00.159 --> 00:14:00.600 We're good. 255 00:14:00.720 --> 00:14:03.759 Okay, It's all I need. At least I know my body. 256 00:14:03.840 --> 00:14:05.759 That's the main thing I think that smart. 257 00:14:05.960 --> 00:14:07.759 I want to. I think that's a big one I. 258 00:14:07.679 --> 00:14:10.120 Want to talk about before we get into the nutrients. 259 00:14:10.759 --> 00:14:13.879 Let's talk about sleep. Last night. Okay, So I tend 260 00:14:13.960 --> 00:14:15.919 to not sleep that much. I used to when I 261 00:14:15.960 --> 00:14:18.919 was young, but I've been sleeping six to seven hours 262 00:14:18.919 --> 00:14:21.279 a night. I never get eight hours. That's kind of 263 00:14:21.320 --> 00:14:25.240 my thing as an adult. Well, last night I slept 264 00:14:25.279 --> 00:14:26.039 twelve hours. 265 00:14:26.240 --> 00:14:27.600 Twelve hours, and. 266 00:14:27.600 --> 00:14:29.159 Let me tell you how strong I was when I 267 00:14:29.200 --> 00:14:31.440 went to Lagree today. I didn't even take any of 268 00:14:31.480 --> 00:14:34.080 the modifications. I didn't relax and go into child's posts once, 269 00:14:34.120 --> 00:14:37.720 even those mountain climber things. I was doing it. So 270 00:14:38.519 --> 00:14:41.480 sleep is a really big important part of fitness, isn't it. 271 00:14:42.879 --> 00:14:46.639 Thanks on the most important pieces of all things health. 272 00:14:46.720 --> 00:14:49.360 If you want to live a long life, fitness it's 273 00:14:49.399 --> 00:14:52.279 important because it helps your body. You recover, You get 274 00:14:52.279 --> 00:14:55.759 your neurochemical beds and your brain to rejuvenate, so you 275 00:14:55.799 --> 00:14:59.039 get serotonin, a dopamine and adrenaline and nor adrenaline back. 276 00:15:00.240 --> 00:15:03.480 And it really resets your circadian clock. So you know, 277 00:15:03.519 --> 00:15:05.919 our body runs by a clock, it's called the master 278 00:15:06.000 --> 00:15:10.120 slave clock, and when you don't sleep, that clock starts 279 00:15:10.120 --> 00:15:14.120 telling the wrong time, meaning that your body now starts 280 00:15:14.120 --> 00:15:17.399 sending all kinds of confusing signals on how to release 281 00:15:17.440 --> 00:15:22.840 hormones and neurotransmitters, and so getting sleep and feeling rested 282 00:15:23.240 --> 00:15:27.159 is incredibly important. Well, I do like people wearing some 283 00:15:27.200 --> 00:15:30.320 sort of you know, heart rate monitor, like whether it's 284 00:15:30.320 --> 00:15:32.879 a whoop or an our ring or something that at 285 00:15:32.960 --> 00:15:34.879 least tells them the quality of their sleep, because a 286 00:15:34.919 --> 00:15:37.159 lot of times people don't realize, hey, I just have 287 00:15:37.320 --> 00:15:40.480 one glass of wine at night before bed, and they 288 00:15:40.519 --> 00:15:43.360 can see if the patterns of what you eat much drink, 289 00:15:43.799 --> 00:15:46.679 how much stress you're under, how that impacts your sleep, 290 00:15:46.960 --> 00:15:48.399 and you can begin to learn from it. 291 00:15:48.480 --> 00:15:51.279 I knew you'd bring up the wine problem. I don't 292 00:15:51.279 --> 00:15:53.480 want to hear it, but yeah, that is the main 293 00:15:53.559 --> 00:15:55.840 thing that helps people sleep is to get off the alcohol. 294 00:15:55.960 --> 00:15:58.320 Alcohol takes you down and then it brings you up again. 295 00:15:58.840 --> 00:16:01.000 It is not good. All right, let's talk about the 296 00:16:01.039 --> 00:16:05.919 three most powerful nutrients that not only accelerate muscle recovery 297 00:16:06.320 --> 00:16:09.039 but enhance your immune system so you don't get sick. 298 00:16:09.600 --> 00:16:14.759 The first one you mentioned is aged garlic extract. What 299 00:16:14.799 --> 00:16:17.960 the heck is that and what's the research behind it. 300 00:16:18.639 --> 00:16:23.200 Yeah, Well, there's over nine hundred publications on aged garlic extract, 301 00:16:23.919 --> 00:16:26.759 lots of clinical studies, you know, tier one, you know, 302 00:16:26.879 --> 00:16:31.919 primary referee journal studies. UCLA's Department of Cardiology has studied this, 303 00:16:32.519 --> 00:16:35.320 so aged garlic extract. You can't eat garlic and get 304 00:16:35.320 --> 00:16:37.240 the same results of what I'm going to talk about. 305 00:16:37.279 --> 00:16:41.799 Oh aged so age garlic extract, you know, basically get 306 00:16:41.840 --> 00:16:45.279 phaged for twenty months. All the volatile compounds that make 307 00:16:45.360 --> 00:16:48.360 you have that stink and rose effect they go away 308 00:16:48.720 --> 00:16:53.200 and then a new family of phytochemicals get built through 309 00:16:53.279 --> 00:16:57.399 the process of aging. And so that's the first step 310 00:16:57.440 --> 00:17:00.320 is that it's a unique compound and what it's been 311 00:17:00.320 --> 00:17:03.879 traditionally known for as it reduces blood pressure, It's been 312 00:17:03.879 --> 00:17:08.440 shown in human studies to reduce vulnerable plaque, it helps 313 00:17:08.480 --> 00:17:12.400 with lipids, so it has a lot of benefits in 314 00:17:12.519 --> 00:17:15.000 human studies. But this is the first study where they 315 00:17:15.000 --> 00:17:17.839 really looked at people who are exercising and where the 316 00:17:17.839 --> 00:17:20.279 benefit was is people in our age group. Because I'm 317 00:17:20.319 --> 00:17:24.640 sixty four, I'm a few years you're senior, and I 318 00:17:25.319 --> 00:17:28.759 trained right before I came in to get on the radio. 319 00:17:28.880 --> 00:17:31.200 Tonight's got to be in shape to be on the radio. 320 00:17:32.400 --> 00:17:37.359 Well, you know, you never know who's going to see you. 321 00:17:35.079 --> 00:17:39.680 So age when you take AGE garbic extract. What they 322 00:17:39.799 --> 00:17:44.519 found out is that it improves something called VO two max. 323 00:17:45.000 --> 00:17:49.960 So VO two max is a volume of oxygen, so 324 00:17:50.039 --> 00:17:53.440 the volume of oxygen the maximum uptake that you can 325 00:17:53.480 --> 00:17:56.319 take in. And then it also helped to reduce muscle 326 00:17:56.359 --> 00:17:59.880 pain and also help with fatigue. Now that makes sense. 327 00:18:00.160 --> 00:18:01.880 To improve your oxygen, you're going to get rid of 328 00:18:01.880 --> 00:18:05.000 your life the gasid better. But it also helped with 329 00:18:05.079 --> 00:18:08.279 blood vessels to get more flexible and impliable. So not 330 00:18:08.400 --> 00:18:10.359 so much in a twenty year old to use H 331 00:18:10.440 --> 00:18:12.920 garlic extract. This study was that you're over. 332 00:18:12.920 --> 00:18:15.920 Forty we need it right, Yes, okay, we got to 333 00:18:15.920 --> 00:18:16.440 go to a break. 334 00:18:16.519 --> 00:18:17.079 This is the top. 335 00:18:17.519 --> 00:18:19.000 We got to go to break. When we come back, 336 00:18:19.119 --> 00:18:21.559 we're going to talk about something I take every single 337 00:18:21.640 --> 00:18:24.519 day and then beetlejuice. No, I don't mean beetlejuice, I 338 00:18:24.519 --> 00:18:27.319 mean beat jue. You guys are not going to believe this. 339 00:18:27.440 --> 00:18:31.200 My guest is doctor Jim Laval. He's in Texas, but 340 00:18:31.319 --> 00:18:35.559 he is advising top athletes around the country, even us. 341 00:18:35.599 --> 00:18:38.160 You're listening to The Doctor Wendy well Show on KFI 342 00:18:38.319 --> 00:18:41.319 AM six forty Live everywhere on the iHeartRadio app. 343 00:18:41.680 --> 00:18:46.000 You're listening to Doctor Wendy Walsh on demand from KFI 344 00:18:46.119 --> 00:18:48.200 AM six forty about the ba's. 345 00:18:48.000 --> 00:18:50.839 The Doctor Windiwells Show in PFI AM six forty Live 346 00:18:50.920 --> 00:18:54.640 everywhere on the iHeartRadio app. My guest is both a 347 00:18:54.680 --> 00:18:59.000 pharmacist and a licensed clinical nutritionist and an advisor to 348 00:18:59.119 --> 00:19:01.720 athletes around the world the world. Doctor James Laval is 349 00:19:01.759 --> 00:19:06.400 telling us how we can eat better to have better health, 350 00:19:06.440 --> 00:19:09.559 better immune system, and mostly have our muscles recover. So 351 00:19:09.599 --> 00:19:11.640 when we hit that New Year's resolution and we hit 352 00:19:11.680 --> 00:19:14.279 the gym, we're going to recover fast. So can we 353 00:19:14.319 --> 00:19:18.079 talk about my favorite nutrient of all time? Probiotics? 354 00:19:18.759 --> 00:19:22.440 Go for it absolutely, so you know, once again we 355 00:19:22.440 --> 00:19:25.599 think of probiotics. Hey, I'm trying to get a better 356 00:19:25.680 --> 00:19:28.599 bowel movement. I may you know, you may realize that 357 00:19:28.640 --> 00:19:33.039 it helps with the immune system, but when you're taking probiotics, 358 00:19:33.319 --> 00:19:37.799 it actually helps to modulate inflammation signaling. It comes from 359 00:19:37.839 --> 00:19:40.799 your gut because seventy percent of your immune response comes 360 00:19:40.799 --> 00:19:45.000 from your gut. So when they gave recreational runners a 361 00:19:45.119 --> 00:19:49.960 four week probiotic regiment. What happened was, first of all, 362 00:19:50.920 --> 00:19:53.720 the number of days you know, if they got a bug, 363 00:19:54.119 --> 00:19:58.319 number of days treated, the number of days of severity 364 00:19:58.920 --> 00:20:01.480 all went down and you got the benefit of the 365 00:20:01.519 --> 00:20:03.680 immune function. Now, the big thing is I teach a 366 00:20:03.680 --> 00:20:08.519 lot of professional teams. The harder you exercise, the more 367 00:20:08.640 --> 00:20:13.880 your beneficial flora get challenged. So if you're working out 368 00:20:14.079 --> 00:20:16.519 thirty to forty five minutes, it's one thing. But if 369 00:20:16.519 --> 00:20:20.519 you're saying an athlete or you're an endurance runner, and 370 00:20:20.559 --> 00:20:24.480 you're training two hours or three hours or four hours 371 00:20:24.519 --> 00:20:28.640 and you're playing a game, it can really start to 372 00:20:28.640 --> 00:20:33.079 disrupt your microflora or your microbiome. And what that does. 373 00:20:33.119 --> 00:20:36.200 It changes mood, changes bow habits, ability to be able 374 00:20:36.240 --> 00:20:40.920 to absorb nutrients. You'll be more prone to colds and flus. 375 00:20:41.359 --> 00:20:46.079 So I love people, you know, thinking about probiotics because 376 00:20:46.319 --> 00:20:48.960 they're so important to your health, and also getting fiber 377 00:20:49.039 --> 00:20:52.559 with them so that you supply the food that probiotics need. 378 00:20:52.680 --> 00:20:56.160 Yeah. I always says the bugs need the right nutrition 379 00:20:56.319 --> 00:20:59.839 for their garden. So let me tell you how crazy 380 00:21:00.039 --> 00:21:03.680 and nerdy I am about probiotics. I go to the 381 00:21:03.839 --> 00:21:07.599 glassed in fridge. At Whole Foods, I find the one 382 00:21:07.640 --> 00:21:10.960 that has the most billions in it, and I bring 383 00:21:11.119 --> 00:21:13.599 a little ice back to carry it home, because I 384 00:21:13.640 --> 00:21:15.680 don't even want those bugs to die on the way home. 385 00:21:17.640 --> 00:21:20.240 But let me tell you my reason why I love probiotics. 386 00:21:20.240 --> 00:21:22.039 Besides it's so good for the immune system. I didn't 387 00:21:22.039 --> 00:21:23.720 know about the muscle recovery and all that stuff. 388 00:21:24.200 --> 00:21:24.279 Is. 389 00:21:24.920 --> 00:21:29.240 You know, ninety percent of our serotonin, which is our 390 00:21:29.359 --> 00:21:34.519 natural antidepressant, is manufactured in our gut, and psychologists will 391 00:21:34.519 --> 00:21:37.720 often refer to our gut as our second brain. And 392 00:21:37.839 --> 00:21:41.160 keeping the flora and fauna in our gut happy keeps 393 00:21:41.240 --> 00:21:44.799 our moods uplifted. And that's why I'm a big believer 394 00:21:44.839 --> 00:21:45.559 in probiotics. 395 00:21:45.599 --> 00:21:48.480 Okay, I agree with you more. You got to keep 396 00:21:48.519 --> 00:21:51.839 that in tear it nervous systems signal in the right direction. Okay, 397 00:21:51.920 --> 00:21:55.160 that's good stuff. And now, of course, the other piece 398 00:21:55.200 --> 00:21:58.559 to this is is that there's another ingredients called plant 399 00:21:58.559 --> 00:22:03.759 sterols and sterolins, and credible they come from obviously vegetable source, 400 00:22:04.319 --> 00:22:08.519 and sterols and sterolins In a marathon runner studies showed 401 00:22:08.559 --> 00:22:10.920