1 00:00:00,080 --> 00:00:05,280 Speaker 1: B b LA Talk fifteen eighty. I'm excited because she's here, 2 00:00:05,360 --> 00:00:08,519 she's live in the studio, and she's always so inspiring. 3 00:00:09,320 --> 00:00:14,199 Not only a board certified family medicine physician, she's the 4 00:00:14,240 --> 00:00:18,000 medical director of Trinity Health and Wellness Medical Group, she 5 00:00:18,280 --> 00:00:22,879 is a dancer, a yoga instructor, a pilates instructor, and 6 00:00:23,679 --> 00:00:27,239 star of the Internets as well as television formerly if 7 00:00:27,559 --> 00:00:31,320 married to medicine, but also I would say an influencer. 8 00:00:31,839 --> 00:00:33,840 Doctor Noel Reid, good morning. 9 00:00:33,560 --> 00:00:35,880 Speaker 2: Good morning, thanks for having Yeah, happy to be here. 10 00:00:36,079 --> 00:00:38,520 Speaker 1: It's great to see you. I always say, you know 11 00:00:39,079 --> 00:00:41,280 you want your doctor to be healthier than you are. 12 00:00:41,640 --> 00:00:43,719 I mean that's how I feel well. 13 00:00:43,880 --> 00:00:46,359 Speaker 3: You want to practice what you preach, right, Yeah, hopefully 14 00:00:46,560 --> 00:00:48,159 you know you're doing the things that you're telling other 15 00:00:48,159 --> 00:00:48,719 people to do. 16 00:00:50,159 --> 00:00:52,320 Speaker 1: Well. And also, you know, not everybody and I know 17 00:00:52,359 --> 00:00:55,039 you won't. You won't talk smack about your fellow doctors 18 00:00:55,079 --> 00:00:58,840 because you're kind and positive, but not everybody even knows. 19 00:00:59,560 --> 00:01:03,640 Some people there's just more focused on you know, prescriptions 20 00:01:03,679 --> 00:01:06,680 and pain management and that kind of thing from a 21 00:01:06,760 --> 00:01:10,000 pharmaceutical perspective, and not as focus on the whole person. 22 00:01:10,040 --> 00:01:12,640 I mean, yeah, so, I mean one of the things 23 00:01:12,640 --> 00:01:14,840 that I was most impressed with when I first met 24 00:01:14,879 --> 00:01:18,599 you is that your practice also has yoga and pilates, 25 00:01:18,680 --> 00:01:24,599 so you have ways of being successful and profitable without 26 00:01:24,640 --> 00:01:25,799 me having to be sick. 27 00:01:26,680 --> 00:01:29,239 Speaker 3: Well, the whole is that we focus on wellness management 28 00:01:29,239 --> 00:01:30,359 and not disease management. 29 00:01:30,400 --> 00:01:32,040 Speaker 2: And I think rightly where. 30 00:01:31,879 --> 00:01:34,640 Speaker 3: In the medical community we have placed our focus is 31 00:01:34,920 --> 00:01:37,760 treating disease once it shows up. But really, I think 32 00:01:37,760 --> 00:01:40,519 a better and more efficient approach is to prevent right. 33 00:01:40,640 --> 00:01:43,680 Prevention is easier than treatment. And the reality is is 34 00:01:43,719 --> 00:01:46,760 that disease starts ten twenty years before you start to 35 00:01:46,760 --> 00:01:51,000 have symptoms. Really, yeah, so to wait, you know, and 36 00:01:51,040 --> 00:01:53,640 start working behind the eight ball is not the way 37 00:01:53,680 --> 00:01:53,920 to go. 38 00:01:54,719 --> 00:01:56,959 Speaker 1: I never realized. I never thought of it that way. 39 00:01:57,000 --> 00:02:01,239 I mean, it absolutely makes sense because something's brewing in 40 00:02:01,280 --> 00:02:05,439 your body, yeah, long before you feel it. Yeah. So 41 00:02:06,359 --> 00:02:09,159 I guess that is an argument for doing the right 42 00:02:09,199 --> 00:02:12,439 things because I imagine if you're living a healthier lifestyle, 43 00:02:12,919 --> 00:02:16,439 that thing that was brewing fifteen years ago maybe stopped 44 00:02:16,479 --> 00:02:19,400 in its tracks or maybe slowed in its development. Yeah. 45 00:02:19,479 --> 00:02:22,240 Speaker 3: When we work on our behaviors, right, when we think 46 00:02:22,240 --> 00:02:24,000 about the things that we're putting into our body, our 47 00:02:24,080 --> 00:02:27,000 nutrition and the energy that we're putting out, the type 48 00:02:27,000 --> 00:02:30,319 of exercise that we're doing or maybe not doing, but 49 00:02:30,520 --> 00:02:30,759 you know. 50 00:02:31,479 --> 00:02:35,159 Speaker 1: Yeah saying we're going to do. Speaking of that exercise, 51 00:02:35,680 --> 00:02:37,360 you know, I want to get in And you did 52 00:02:37,360 --> 00:02:39,280 a great You do a lot of great posts about 53 00:02:39,479 --> 00:02:42,159 you know, some things we should start doing or stop doing. 54 00:02:43,080 --> 00:02:45,800 But what is the Trinity Method? Because I've known you 55 00:02:45,840 --> 00:02:47,800 for a while and this is something new that you 56 00:02:48,120 --> 00:02:49,879 that I've just heard you start to talk about. 57 00:02:50,000 --> 00:02:52,159 Speaker 3: So I'm really excited about the training new method. So 58 00:02:52,520 --> 00:02:55,520 you I believe know that I'm working on my pilate's 59 00:02:55,520 --> 00:02:56,439 teacher certification. 60 00:02:56,639 --> 00:02:57,759 Speaker 2: So I've been. 61 00:02:57,840 --> 00:03:02,240 Speaker 3: Yoga certified for fourteen plus years and now actively working 62 00:03:02,240 --> 00:03:07,840 on an eight hundred hour comprehensive PLATES certification. So I 63 00:03:07,840 --> 00:03:12,039 had the vision of basically doing a fusion exercise what 64 00:03:12,080 --> 00:03:15,759 I call the ultimate longevity exercise, where I fuse yoga 65 00:03:15,840 --> 00:03:19,520 and classical plates in addition to vibration therapy and red 66 00:03:19,599 --> 00:03:23,560 light therapy. Why because it's working at multiple modalities, So 67 00:03:23,840 --> 00:03:27,639 we're working at the metabolic level, cellular level, mechanical level, 68 00:03:27,919 --> 00:03:30,000 mechanical because of the work that we're doing right, So 69 00:03:30,360 --> 00:03:36,360 yoga pilates allows for core powerhouse activation, for lower body strength, 70 00:03:36,560 --> 00:03:40,439 spinal flexibility, balance, appropriateception, all of those things that we 71 00:03:40,520 --> 00:03:43,000 need what I believe are the four pillars of optimal 72 00:03:43,319 --> 00:03:46,319 physical health and longevity. But in addition to that, we 73 00:03:46,520 --> 00:03:51,560 use vibrational plates which also help in improving muscle activation. 74 00:03:52,120 --> 00:03:58,639 Muscle relaxation helps with circulation, Lymphatic drainage may also aid 75 00:03:58,759 --> 00:04:03,719 in improving growth hormone release, which slows as we get 76 00:04:03,759 --> 00:04:06,960 into each decade of life. And the red light therapy 77 00:04:07,039 --> 00:04:10,840 also working at the cellular level and improving mitochondria function. 78 00:04:11,159 --> 00:04:13,439 So really aging starts from the inside. 79 00:04:13,120 --> 00:04:15,039 Speaker 2: Out at the cellular level with. 80 00:04:15,120 --> 00:04:18,519 Speaker 3: The mitochondria, and we see mitochondrial dysfunction occur. Red light 81 00:04:18,600 --> 00:04:22,319 therapy helps improve that in addition to collagen production helping 82 00:04:22,319 --> 00:04:27,199 our skin nervous system reset. So multiple levels that we're 83 00:04:27,240 --> 00:04:29,920 working at with this one exercise that I call the 84 00:04:29,959 --> 00:04:30,680 Trinity method. 85 00:04:31,199 --> 00:04:34,079 Speaker 1: Okay, so it's a combination of a bunch of different 86 00:04:34,120 --> 00:04:40,160 things that have multiple levels of benefits. Yeah, and let's 87 00:04:40,319 --> 00:04:42,800 just I know that's not what today's show is about, 88 00:04:42,839 --> 00:04:45,120 but I you know what even is polates. I think 89 00:04:45,160 --> 00:04:47,639 we've barely gotten to the point everyone sort of knows 90 00:04:47,680 --> 00:04:50,079 what yoga is. It's not a religion, it's you know, 91 00:04:50,519 --> 00:04:54,480 it's a system of breath work and movement that's beneficial 92 00:04:54,560 --> 00:04:59,000 to mind, body and spirit. Yeah, so what is polates. So, 93 00:04:59,079 --> 00:04:59,680 Polates is. 94 00:04:59,680 --> 00:05:02,439 Speaker 3: An extra size actually that was created by Joseph Pilates, 95 00:05:02,480 --> 00:05:08,560 okay several decades ago, right where actually his focus was 96 00:05:08,600 --> 00:05:11,480 really to rehab. He used this form of exercise to 97 00:05:11,560 --> 00:05:16,319 rehab injured dancers and athletes. And the focus is on 98 00:05:16,480 --> 00:05:18,959 of course the core, so what we call the powerhouse, 99 00:05:19,319 --> 00:05:23,040 So the abdominal muscles, the pair spinal muscles, the buttocks, 100 00:05:23,360 --> 00:05:25,680 the pelvic floor, all of those muscles that work in 101 00:05:25,759 --> 00:05:28,560 concert to create the powerhouse or the center of the 102 00:05:28,560 --> 00:05:33,560 body strengthening so that all movement, posture, balance stems from that. 103 00:05:33,920 --> 00:05:34,959 Speaker 2: And it's really a system. 104 00:05:35,000 --> 00:05:36,920 Speaker 3: And I think it's interesting too because I feel like 105 00:05:37,360 --> 00:05:39,199 how we have transitions now and. 106 00:05:39,160 --> 00:05:40,759 Speaker 2: Pilates has become so popular. 107 00:05:41,959 --> 00:05:45,240 Speaker 3: You know, it's kind of like net polates versus reformer pilates, 108 00:05:45,279 --> 00:05:49,160 you know, cribs versus bloods. The fight that goes on 109 00:05:49,639 --> 00:05:53,240 when really when Joseph Pilates created Pilates, which was actually 110 00:05:53,279 --> 00:05:57,319 originally called controlology. So it's learning how to control the 111 00:05:57,319 --> 00:06:00,920 body mind to muscle, you know, learning how to use 112 00:06:01,040 --> 00:06:03,519 the mind and the body and the spirit all in 113 00:06:03,600 --> 00:06:05,879 one a universal system. 114 00:06:06,680 --> 00:06:08,560 Speaker 2: But he created us a system. 115 00:06:08,639 --> 00:06:12,959 Speaker 3: So it was the mat and reformer and the Cadillac 116 00:06:13,040 --> 00:06:15,720 and the one that you and electric chair. I mean, 117 00:06:15,759 --> 00:06:18,959 there's so many apparatuses that are used within the plate system, 118 00:06:19,319 --> 00:06:22,639 and it's really about working for what's appropriate for the 119 00:06:22,639 --> 00:06:24,920 body that's in front of you, you know, because for 120 00:06:25,040 --> 00:06:27,959 some people there may be some things that they can't 121 00:06:28,000 --> 00:06:29,439 do on the mat, so we put them on the 122 00:06:29,480 --> 00:06:31,680 reformer to use the spring system. 123 00:06:31,399 --> 00:06:32,839 Speaker 1: Right there, reformers like a machine. 124 00:06:33,360 --> 00:06:37,399 Speaker 3: Yeah, so an apparatus where there are springs with different 125 00:06:37,560 --> 00:06:40,399 you know, tensions. It allows different tensions and so many 126 00:06:40,399 --> 00:06:41,839 different exercises that you can do. 127 00:06:42,240 --> 00:06:44,240 Speaker 2: But the spring system aids the body. 128 00:06:44,360 --> 00:06:46,720 Speaker 3: So for those that can't do the exercises on the mat, 129 00:06:47,040 --> 00:06:49,040 you perhaps can do them with the spring system on. 130 00:06:48,959 --> 00:06:50,519 Speaker 2: The reformer and vice versa. 131 00:06:50,720 --> 00:06:54,959 Speaker 3: So really it is a system approach mind to muscle, 132 00:06:55,959 --> 00:07:00,279 working on building the powerhouse the core, but also other 133 00:07:00,360 --> 00:07:04,759 things in terms of improving your spinal flexibility and things 134 00:07:04,759 --> 00:07:05,399 of that nature. 135 00:07:05,480 --> 00:07:08,160 Speaker 1: So when you say the powerhouse, the core. You're talking 136 00:07:08,199 --> 00:07:10,079 about the center of the body. 137 00:07:10,439 --> 00:07:12,560 Speaker 3: Yes, so it's all of these muscles, right, So, I 138 00:07:12,600 --> 00:07:16,079 think oftentimes two people misunderstand what core is. They think 139 00:07:16,079 --> 00:07:18,160 it's just the apps R, which it's not the case. 140 00:07:18,240 --> 00:07:21,680 It's a cylinder network of muscles. It's the abdominals, it's 141 00:07:21,680 --> 00:07:24,399 the pair spinals, so the muscles along the spine. 142 00:07:24,560 --> 00:07:28,040 Speaker 2: It's the buttocks. It's the pelvic floor, so those muscles. 143 00:07:27,600 --> 00:07:29,879 Speaker 1: At the buttocks too. I never thought of the buttocks 144 00:07:29,879 --> 00:07:30,680 as part of the core. 145 00:07:31,120 --> 00:07:33,839 Speaker 3: Oh yeah, all of that works together in concert to 146 00:07:33,839 --> 00:07:37,160 support the spine and really where all posture, balanced movement 147 00:07:37,160 --> 00:07:38,040 should sem from. 148 00:07:38,199 --> 00:07:41,639 Speaker 1: Right. Yeah, that's the it's the middle of your body 149 00:07:41,680 --> 00:07:44,399 that holds everything else. Everything else has to be is 150 00:07:44,519 --> 00:07:47,279 attached to it. And yeah, if you're strong, they are 151 00:07:47,360 --> 00:07:48,879 you can get away with a lot right. 152 00:07:49,279 --> 00:07:54,120 Speaker 3: Well exactly in terms of your functionality, having a strong center, 153 00:07:54,199 --> 00:07:55,759 a strong powerhouse. 154 00:07:55,279 --> 00:07:56,720 Speaker 2: That is a marker of longevity. 155 00:07:56,839 --> 00:07:58,839 Speaker 3: You know, as I mentioned what I consider the four 156 00:07:58,879 --> 00:08:03,920 pillars of physical health, longevity is a powerhouse connection core strength, 157 00:08:04,360 --> 00:08:08,240 lower body strength, spinal flexibility, and balance. Those are things 158 00:08:08,279 --> 00:08:09,839 that need to be in place really for us to 159 00:08:09,920 --> 00:08:12,279 continue to be fully functional throughout life. 160 00:08:12,639 --> 00:08:15,920 Speaker 1: Doctor Noel Reid, MD is here, and when we come forward, 161 00:08:16,439 --> 00:08:20,240 she's got five habits that can help you live longer 162 00:08:20,279 --> 00:08:22,800 and I imagine much better quality of life, which is 163 00:08:22,800 --> 00:08:24,879 my thing. I don't have to be here forever, but 164 00:08:24,920 --> 00:08:27,720 I want to feel good while I'm here. Five habits 165 00:08:27,959 --> 00:08:31,560 that you might want to get into, and why we'll 166 00:08:31,639 --> 00:08:34,360 get to that little well being for your Wednesday with 167 00:08:34,399 --> 00:08:38,120 doctor Noel Read. I'm Dominiqueafrima for KBLA Talk fifteen eighty. 168 00:08:38,240 --> 00:08:41,360 Doctor Noel Read is here and we're talking about your 169 00:08:41,399 --> 00:08:44,960 well being. Let's get it together. People. You talk about 170 00:08:45,000 --> 00:08:51,039 these four pillars of longevity and good health, and I'm 171 00:08:51,039 --> 00:08:54,480 sure they factor into the five habits. So let's break 172 00:08:54,519 --> 00:08:58,840 down these five habits for longevity, which means, of course, 173 00:08:58,879 --> 00:08:59,720 how long you live. 174 00:09:00,759 --> 00:09:04,240 Speaker 3: So Number one, I would say the foundation is nutrition, right, 175 00:09:04,279 --> 00:09:07,639 and I think that oftentimes we over complicate this, especially 176 00:09:07,679 --> 00:09:09,840 here in Los Angeles. You know where I hear from 177 00:09:09,840 --> 00:09:15,279 a lot of my patients. Well, I'm paleo or I'm vegan, vegetarian, flexitarian, 178 00:09:15,399 --> 00:09:20,720 all these differentarians, right. Well, really, the goal is to 179 00:09:20,759 --> 00:09:24,080 have a balanced, varied diet. If you do follow the 180 00:09:24,120 --> 00:09:26,759 diet of the centenarians of the world, right, those who 181 00:09:26,840 --> 00:09:29,159 live to one hundred years and beyond. It is typically 182 00:09:29,240 --> 00:09:32,480 plant based, okay, so not plant only plant based, I 183 00:09:32,480 --> 00:09:34,960 would say eighty twenty rule. And this is essentially how 184 00:09:35,000 --> 00:09:38,600 I eat, So I would say, you know, eighty percent plant, 185 00:09:38,639 --> 00:09:42,120 twenty percent animal. But there's balance in things, right, So 186 00:09:42,159 --> 00:09:44,000 we're not missing things, because I do find them with 187 00:09:44,200 --> 00:09:47,240 my patients who do highly restrict so they are vegan 188 00:09:47,639 --> 00:09:50,399 or pale or what have you, they're missing some things, 189 00:09:50,519 --> 00:09:53,440 you know, but perhaps that there's some vitamin deficiencies or 190 00:09:53,639 --> 00:09:55,919 not enough protein intake and things of that nature that 191 00:09:55,960 --> 00:09:58,200 can make it challenging. So I do think that you 192 00:09:58,279 --> 00:10:01,559 have to adopt a that works best for you and 193 00:10:01,600 --> 00:10:04,919 your lifestyle and what your body needs are. Now, I 194 00:10:05,000 --> 00:10:08,159 do believe in intermittent fasting because this is something that 195 00:10:08,200 --> 00:10:11,360 I feel you can do lifelong, because that's the goal, right. 196 00:10:11,279 --> 00:10:14,519 Speaker 1: You want to do it right, And I misunderstood, you know, really, 197 00:10:14,639 --> 00:10:17,919 intermittent fasting to me, really isn't even fasting. It just 198 00:10:18,000 --> 00:10:21,320 means not eating for as many hours out of a 199 00:10:21,320 --> 00:10:22,919 twenty four hour cycle. 200 00:10:22,720 --> 00:10:25,080 Speaker 2: Giving your gut a rest. That's what you need to do. 201 00:10:25,320 --> 00:10:29,360 Speaker 3: Essentially, and so again it's not a diet, it's a practice. 202 00:10:29,440 --> 00:10:32,320 It's timed eating. So it is something that you could 203 00:10:32,320 --> 00:10:34,879 do for the next ninety years, not the next ninety days, 204 00:10:34,879 --> 00:10:37,759 because that's the goal, is consistency for life. And if 205 00:10:37,759 --> 00:10:39,960 you look at the studies, typically what you would see 206 00:10:40,000 --> 00:10:42,240 is an eight to sixteen hour ratio, right, so you 207 00:10:42,279 --> 00:10:45,320 eat eight hours of the day you fast or remaining sixteen, 208 00:10:46,039 --> 00:10:48,600 which is fine, and that has worked well for like 209 00:10:48,639 --> 00:10:50,879 weight loss and things of that nature. But that might 210 00:10:50,919 --> 00:10:53,840 not be the right racial for everyone. And that's what 211 00:10:53,840 --> 00:10:55,960 I think people need to understand too, that nothing is 212 00:10:56,000 --> 00:10:58,159 really cookie cutter. You have to do what's best for 213 00:10:58,240 --> 00:11:01,039 your body. So, for instance, if you are over forty 214 00:11:01,159 --> 00:11:03,799 or let's say perimenopausal menopazzle, you may not want to 215 00:11:03,799 --> 00:11:05,960 do an eight to sixteen hour racial because that fast 216 00:11:05,960 --> 00:11:08,360 may be too long for you. It may actually put 217 00:11:08,399 --> 00:11:10,840 more stress on the body than what is. 218 00:11:10,919 --> 00:11:12,480 Speaker 2: Required or what's necessary. 219 00:11:12,679 --> 00:11:14,320 Speaker 3: Because at the end of the day, what are we 220 00:11:14,360 --> 00:11:18,600 fighting the quartersol loop? Right, We're fighting cortisol. It rises 221 00:11:18,639 --> 00:11:23,759 within each decade of life, it rises with life. Stresso 222 00:11:23,960 --> 00:11:26,519 is a stress hormone. 223 00:11:26,080 --> 00:11:29,519 Speaker 1: Hormone es right, that makes us hold on to belly 224 00:11:29,600 --> 00:11:34,320 fat another intramuscular fat, another problematic. 225 00:11:33,679 --> 00:11:35,039 Speaker 2: Thing chronically stressed. 226 00:11:35,120 --> 00:11:38,960 Speaker 3: Yes, it can rise and stay elevated and cause you know, 227 00:11:39,320 --> 00:11:42,879 blood pressure to go up and pour fat distribution. As 228 00:11:42,879 --> 00:11:45,080 you mentioned, fat in the belly where we don't want it. 229 00:11:45,320 --> 00:11:46,879 So we're fighting that loop. 230 00:11:47,039 --> 00:11:47,279 Speaker 2: Right. 231 00:11:47,600 --> 00:11:50,840 Speaker 3: So with fasting for too long, you could be working 232 00:11:50,879 --> 00:11:53,399 against yourself and so you may want to consider if 233 00:11:53,399 --> 00:11:54,000 you do fit. 234 00:11:53,879 --> 00:11:54,399 Speaker 2: Into this group. 235 00:11:54,440 --> 00:11:57,559 Speaker 3: Let's say over forty perimidopausal mental pazzle, maybe doing a 236 00:11:57,600 --> 00:12:00,799 shorter fast like a ten to fourteen hour fat. 237 00:12:00,879 --> 00:12:03,960 Speaker 1: But what that really means is if you start eating 238 00:12:04,000 --> 00:12:07,200 at if you start eating at twelve noon, you stop 239 00:12:07,240 --> 00:12:10,679 eating at eight if you're doing an eight sixteen exactly right. 240 00:12:11,240 --> 00:12:14,600 And so it doesn't mean I think when people think 241 00:12:14,600 --> 00:12:17,120 they have to starve themselves when it comes to fascinating, 242 00:12:17,120 --> 00:12:19,639 it just means you stop eating earlier and you start 243 00:12:19,679 --> 00:12:20,360 eating later. 244 00:12:20,639 --> 00:12:23,960 Speaker 3: Right, Well it did, yes, So it's time eating, right, 245 00:12:24,000 --> 00:12:27,279 So you find a finite period where you intake and 246 00:12:27,320 --> 00:12:29,759 then when you stop. I would say the golden rule 247 00:12:29,879 --> 00:12:33,919 is to make sure that you have an appropriate stop time, 248 00:12:34,279 --> 00:12:37,039 and so that would be at least three hours before 249 00:12:37,039 --> 00:12:40,360 bedtime when you start is up to you, right, but 250 00:12:40,440 --> 00:12:42,720 I would say if you're doing the eight to sixteen 251 00:12:42,759 --> 00:12:45,879 hour ratio, that's probably fine, but you may want to 252 00:12:45,919 --> 00:12:48,799 consider doing ten to fourteen or maybe even twelve to twelve, 253 00:12:48,960 --> 00:12:52,279 eating twelve fasting twelve, so you do allow for that 254 00:12:52,320 --> 00:12:55,120 appropriate amount of time to give your gut a rest. 255 00:12:55,559 --> 00:12:58,240 Speaker 1: Yeah, it's funny because I never thought I could do 256 00:12:58,399 --> 00:13:01,399 that because I have, you know, blood sugar issues. But 257 00:13:01,799 --> 00:13:05,279 I found that my body adjusted to it immediately and 258 00:13:05,320 --> 00:13:08,840 it was fine. And then my body seemed to be 259 00:13:08,960 --> 00:13:11,320 very angry with me when I decided to snack in 260 00:13:11,320 --> 00:13:12,960 the middle of the night because it wasn't used to 261 00:13:13,039 --> 00:13:15,600 it anymore. It was like, whoa, this is our rest time. 262 00:13:15,639 --> 00:13:17,360 Speaker 2: What are you doing exactly? 263 00:13:17,399 --> 00:13:20,159 Speaker 3: And you know what it actually with intermitted fasting, it 264 00:13:20,240 --> 00:13:23,799 helps to improve insulin sensitivity as well as lipid profiles 265 00:13:23,879 --> 00:13:26,879 or cholesterol, so it actually does help metabolically as well. 266 00:13:27,159 --> 00:13:29,879 So yeah, if you are someone who perhaps is pre 267 00:13:29,960 --> 00:13:32,080 diabetic or diabetic, it is doable. 268 00:13:32,320 --> 00:13:34,000 Speaker 2: You just have to do what will work best for you. 269 00:13:34,080 --> 00:13:38,039 Speaker 3: So again, maybe not doing those prolonged fasting ratios, but 270 00:13:38,240 --> 00:13:40,759 a ten to fourteen or twelve to twelve may work best. 271 00:13:40,759 --> 00:13:44,039 Speaker 1: When you say insulin sensitivity. That's for people who have 272 00:13:44,120 --> 00:13:47,399 pre diabetes, which would be you know, too much insulin 273 00:13:47,600 --> 00:13:50,519 or diabetes where they might not have enough insulin either 274 00:13:50,600 --> 00:13:52,279 either side of the spectrum. 275 00:13:51,879 --> 00:13:53,919 Speaker 3: Yeah, and not producing enough insulin or the insulin is 276 00:13:53,960 --> 00:13:55,759 not functioning as it should, so they're not able to 277 00:13:55,799 --> 00:13:58,519 control their blood sugar as best possible. 278 00:13:59,440 --> 00:14:01,240 Speaker 1: Paul Is in the chat's saying, if you're eating in 279 00:14:01,279 --> 00:14:05,679 a smaller window, you can still overeat calories within that timeframe. 280 00:14:06,039 --> 00:14:08,720 Maybe it didn't. That didn't happen to me. When I'm 281 00:14:08,759 --> 00:14:11,480 intermittent fasting, if I'm only eating for six or eight hours, 282 00:14:11,639 --> 00:14:14,360 I found I could eat whatever I wanted as long 283 00:14:14,399 --> 00:14:15,559 as I didn't cheat. 284 00:14:15,759 --> 00:14:18,440 Speaker 3: And that's the thing is that with intermittent fasting is 285 00:14:18,519 --> 00:14:22,120 not so I don't believe in calorie counting, right that really, no, 286 00:14:22,159 --> 00:14:25,519 I don't count calories. I do pay attention to my macros, right, 287 00:14:25,559 --> 00:14:28,879 so carbs, protein, fat, but calories and if itself, I'm 288 00:14:28,879 --> 00:14:32,519 not counting, and I don't typically recommend or suggest to 289 00:14:32,519 --> 00:14:33,159 my patience to. 290 00:14:33,120 --> 00:14:34,360 Speaker 1: Do because we get obsessive. 291 00:14:34,720 --> 00:14:38,080 Speaker 3: I think it's obsessive, and it doesn't necessarily the number 292 00:14:38,200 --> 00:14:40,879 doesn't tell the whole story, right, because you could have 293 00:14:41,360 --> 00:14:46,320 a thousand calories of a healthy protein, or you can 294 00:14:46,399 --> 00:14:49,159 have a thousand calories of processed foods, and those things 295 00:14:49,200 --> 00:14:51,559 don't equate to each other. One is feeding and building 296 00:14:51,600 --> 00:14:56,200 the body, one is destroying the body, you know, So 297 00:14:56,399 --> 00:14:58,919 I don't really think calorie counting. 298 00:14:59,000 --> 00:15:00,639 Speaker 1: All calories are not created equal. 299 00:15:00,679 --> 00:15:02,200 Speaker 2: All calories are not created equal. 300 00:15:02,320 --> 00:15:07,320 Speaker 3: Yes, and it typically is harder to overeat when you 301 00:15:07,360 --> 00:15:09,000 do have a finite window. 302 00:15:09,200 --> 00:15:12,559 Speaker 1: Yeah. I mean I have a girlfriend. I haven't seen 303 00:15:12,600 --> 00:15:14,120 her in a while, but she was a close friend 304 00:15:14,120 --> 00:15:17,720 of mine and she restricted her calories. She was a stripper, 305 00:15:17,840 --> 00:15:21,080 so to be fair, she had to keep her body 306 00:15:21,440 --> 00:15:25,600 a certain way. But I mean her calorie restriction was 307 00:15:26,840 --> 00:15:31,679 I'll have a diet pepsi and fries. That's my whole 308 00:15:32,000 --> 00:15:35,279 daily nutrition because that adds up to as many calories 309 00:15:35,279 --> 00:15:37,279 as I'm going to eat. And I'm saying, but there's 310 00:15:37,320 --> 00:15:41,440 no nutritious value in that, right. You could eat ten 311 00:15:41,519 --> 00:15:44,240 pounds of kale and have the same amount of calories. 312 00:15:44,720 --> 00:15:47,679 So I think that I use that example to say 313 00:15:47,720 --> 00:15:50,799 all calories are not I can have twenty two salads 314 00:15:51,080 --> 00:15:54,000 and she had one pack of fries and a diet 315 00:15:54,120 --> 00:15:56,519 soda and we both ate the same amount. 316 00:15:56,240 --> 00:15:59,559 Speaker 3: Of calories, right, And she didn't get any building blocks. 317 00:15:59,559 --> 00:16:01,399 She was basically tearing down the body. 318 00:16:01,559 --> 00:16:04,399 Speaker 1: She looked great, but yeah, but she had she could 319 00:16:04,399 --> 00:16:04,600 do that. 320 00:16:04,600 --> 00:16:06,279 Speaker 3: For the next ninety years. I don't know how long 321 00:16:06,480 --> 00:16:07,159 you probably said that. 322 00:16:07,960 --> 00:16:12,840 Speaker 1: Yeah, it probably not, but just it's really meant to to, 323 00:16:13,679 --> 00:16:16,360 you know, illustrate your point that all calories are not 324 00:16:16,480 --> 00:16:19,799 so you don't count them. You do advocate intermittent fasting. 325 00:16:20,000 --> 00:16:22,399 I remember that, and we're staying on this. We got 326 00:16:22,440 --> 00:16:24,759 four more points to go through. But I think nutrition 327 00:16:24,919 --> 00:16:28,799 is probably where people get confused, and you know, have 328 00:16:28,919 --> 00:16:31,279 problems because when you eat bad and I know a 329 00:16:31,279 --> 00:16:33,960 lot because I love this stuff, you know, and I 330 00:16:34,000 --> 00:16:36,399 still I eat bad and then I have no energy 331 00:16:36,399 --> 00:16:39,000 and I'm depressed and I don't know why. And it's like, dude, 332 00:16:39,120 --> 00:16:42,200 you're living on French bread and you know, and cheese, 333 00:16:42,240 --> 00:16:44,039 and you don't know why you don't feel good. You 334 00:16:44,039 --> 00:16:47,320 have no nutritional value in whatever you just ate. But 335 00:16:48,120 --> 00:16:53,120 the great holistic doctor, doctor Paul Goss, was a big 336 00:16:53,159 --> 00:16:55,480 proponent of variety of foods. He said, if it was 337 00:16:55,559 --> 00:16:59,240 up to him, we would all try every plant in 338 00:16:59,279 --> 00:17:02,000 the world, because there may be some micronutrient that we 339 00:17:02,039 --> 00:17:03,720 need that we don't know about exactly. 340 00:17:03,799 --> 00:17:06,160 Speaker 3: You want your plate to look like a rainbow, you know, 341 00:17:06,279 --> 00:17:11,160 so many different colors and options and vary and variety. 342 00:17:12,720 --> 00:17:16,359 You know, it really is about what you can be 343 00:17:16,480 --> 00:17:18,240 consistent with, because at the end of the day, it 344 00:17:18,279 --> 00:17:21,079 is consistency. I mean, it's it's great, you know if 345 00:17:21,119 --> 00:17:23,720 you feel like you can, you know, do this diet 346 00:17:23,759 --> 00:17:26,000 and restrict for you know, thirty to sixty days, but 347 00:17:26,039 --> 00:17:28,000 that's not going to sustain you for life. So you 348 00:17:28,000 --> 00:17:30,079 have to do what's really feasible, you know, what you 349 00:17:30,119 --> 00:17:31,200 can which you can do. 350 00:17:31,480 --> 00:17:33,079 Speaker 1: I gets you, Paul, He says, He's going to put 351 00:17:33,079 --> 00:17:34,960 a big thing in French fries in front of me 352 00:17:35,119 --> 00:17:38,359 and I'll eat them. But I don't do it every day. 353 00:17:38,799 --> 00:17:45,039 Speaker 3: Yeah, and it's okay you oh yes, oh yes, I 354 00:17:45,079 --> 00:17:48,039 love my cookies and my brownies and all those things. 355 00:17:48,400 --> 00:17:52,119 But you know it is an every now and then thing, right, 356 00:17:52,160 --> 00:17:55,119 So like on the weekend, a special occasion, you know, 357 00:17:55,200 --> 00:17:58,240 you're traveling things of that nature, but just not not every. 358 00:17:58,119 --> 00:18:03,000 Speaker 1: Day, not every day. So we've got four more principles 359 00:18:03,039 --> 00:18:06,759 for longevity, nutrition being one of them, and we'll get 360 00:18:06,799 --> 00:18:10,359 to all four of those after news, traffic, and sports. 361 00:18:10,839 --> 00:18:13,359 When it comes to nutrition, though, we just have a 362 00:18:13,440 --> 00:18:16,319 minute here, What is the biggest mistake most folks make? 363 00:18:17,640 --> 00:18:20,599 Speaker 3: I would say not getting a protein really yeah, I 364 00:18:20,640 --> 00:18:23,480 see that quite a bit, and especially with a lot 365 00:18:23,480 --> 00:18:26,680 of people being on gop one. So the weight loss 366 00:18:26,720 --> 00:18:29,880 medicines where we see a lot of muscle loss that occurs, 367 00:18:29,880 --> 00:18:32,400 and we're going to talk about that in the next segment. 368 00:18:32,960 --> 00:18:36,920 Speaker 1: We lose muscle, and we lose muscle as we grow 369 00:18:36,960 --> 00:18:41,400 more chronologically gifted, as we get more seasons, As we 370 00:18:41,400 --> 00:18:41,920 get more. 371 00:18:41,799 --> 00:18:45,200 Speaker 3: Season I mean essentially after thirty we start to decline 372 00:18:45,240 --> 00:18:48,160 in our muscle mass. If we're not proactive, we lose 373 00:18:48,240 --> 00:18:49,799 muscle at a rate of about four to eight percent 374 00:18:49,839 --> 00:18:53,319 per decade, and that compound if we're not proactive, and 375 00:18:53,400 --> 00:18:58,039 so protein I think is really important to minimize that 376 00:18:58,279 --> 00:19:01,079 and having a high protein diet if that's feasible for 377 00:19:01,160 --> 00:19:03,960 you your kidneys can handle, it is typically the way 378 00:19:04,000 --> 00:19:06,480 to go. And high protein diet means that essentially you 379 00:19:06,480 --> 00:19:10,200 are consuming aboutero point seven to one gram of protein 380 00:19:10,319 --> 00:19:14,039 per pound of ideal body weight. Okay, So that breaks 381 00:19:14,079 --> 00:19:16,759 down to on average about thirty to forty grams of 382 00:19:16,759 --> 00:19:17,839 protein per meal per. 383 00:19:17,759 --> 00:19:18,880 Speaker 2: Day for most adults. 384 00:19:19,759 --> 00:19:21,880 Speaker 3: And that is also what I typically will counsel my 385 00:19:21,920 --> 00:19:25,480 patients with, is getting more protein, especially as we age 386 00:19:25,519 --> 00:19:27,960 into each decade, because that's where we start to see 387 00:19:27,960 --> 00:19:28,839 the muscle loss occur. 388 00:19:29,200 --> 00:19:32,839 Speaker 1: Absolutely, Doctor Noel Reid, MD is our guest, and we'll 389 00:19:32,880 --> 00:19:36,079 continue the conversation habits for longevity when we come forward 390 00:19:36,119 --> 00:19:40,240 on KBLA Talk fifteen eighty Welcome back. Indeed, doctor Noel 391 00:19:40,279 --> 00:19:42,960 Reid is an actual doctor, not one of the many 392 00:19:43,000 --> 00:19:46,400 people that walks around calling themselves a doctor but has 393 00:19:46,440 --> 00:19:50,680 no degree in sight. She's actually a practitioner of family 394 00:19:50,720 --> 00:19:56,680 medicine and MD. But in combination, I'll say, also just 395 00:19:56,799 --> 00:20:01,079 a student of well being, you know, holistic and yoga 396 00:20:01,200 --> 00:20:05,400 and pilates, which you teach and practice. Yes, So when 397 00:20:05,599 --> 00:20:09,680 doctor Noel read says she's got five tips for longevity, 398 00:20:10,039 --> 00:20:13,079 it's not just you know, buy the book. And I 399 00:20:13,079 --> 00:20:16,119 think it's really important for folks to tap in and 400 00:20:16,160 --> 00:20:18,359 tune in because we're so quick to oh if I 401 00:20:18,480 --> 00:20:21,440 just buy this pill, oh if I just take this prescription, 402 00:20:22,000 --> 00:20:24,200 And it's really a bigger picture than that, isn't it. 403 00:20:24,240 --> 00:20:26,839 Speaker 3: There's no magic pillar potion for sure. At the end 404 00:20:26,880 --> 00:20:29,880 of the day, it always comes down to our behaviors. 405 00:20:29,960 --> 00:20:33,559 Our behaviors dictatur outcomes period and so we have to 406 00:20:33,599 --> 00:20:34,240 be consistent. 407 00:20:34,480 --> 00:20:36,920 Speaker 1: So we said nutrition, Yes, number one, we spent some 408 00:20:36,960 --> 00:20:38,559 time on that. What's number two? 409 00:20:38,880 --> 00:20:39,599 Speaker 2: So number two? 410 00:20:39,680 --> 00:20:42,359 Speaker 3: So this is something that I think oftentimes gets neglected. 411 00:20:43,079 --> 00:20:45,480 Speaker 2: Sleep. Oh boy, yes, let's talk. 412 00:20:45,720 --> 00:20:47,200 Speaker 1: I gotta leave, I'll be right back. 413 00:20:47,759 --> 00:20:51,160 Speaker 3: Let's talk about this, dominique. Yes, because I know this 414 00:20:51,240 --> 00:20:52,680 has been an issue for you in the past. 415 00:20:53,400 --> 00:20:56,640 Speaker 1: Yeah, pretty much since I started doing morning radio. Yes. 416 00:20:57,240 --> 00:21:01,240 Speaker 3: So sleep is so important, it is non negotiable. So 417 00:21:01,319 --> 00:21:04,720 you know, what the data is clear on is adequate sleep. 418 00:21:04,920 --> 00:21:09,519 If for adults who have consistent adequate sleep, that adds 419 00:21:09,519 --> 00:21:10,599 two to five years to your. 420 00:21:10,480 --> 00:21:12,400 Speaker 1: Life, two to five years to your life. 421 00:21:12,680 --> 00:21:16,240 Speaker 2: Yes, and many of us are not getting what we need. 422 00:21:16,319 --> 00:21:18,920 Speaker 3: And so for for most adults, adequate sleep would be 423 00:21:18,960 --> 00:21:23,440 seven to nine hours seven seven nine hours nightly. If 424 00:21:23,480 --> 00:21:26,359 you're sleeping less than six hours, you're sleep deprived. If 425 00:21:26,400 --> 00:21:28,480 you're sleeping more than nine hours, you're sleeping too long. 426 00:21:28,680 --> 00:21:31,240 So seven to nine hours is the money spot. Why 427 00:21:31,279 --> 00:21:34,240 is sleep important? It is our time for restoration. You know, 428 00:21:34,279 --> 00:21:39,480 when we reset, re recalibrate, re release, it affects all 429 00:21:39,880 --> 00:21:44,440 of our organ systems, so our cardiovascular health. When we 430 00:21:44,480 --> 00:21:47,799 are sleep deprived, that increases our risk for heart disease 431 00:21:47,839 --> 00:21:50,759 and stroke, can cause blood pressure rise, can make it 432 00:21:50,839 --> 00:21:54,119 more challenging to control blood pressure. So oftentimes, as I'm 433 00:21:54,160 --> 00:21:57,119 managing blood pressure for my patients and we're having to 434 00:21:57,160 --> 00:22:00,759 add on more agents, I ask them, how are you sleeping? 435 00:22:01,359 --> 00:22:02,559 Speaker 2: How much sleep do you get? 436 00:22:02,599 --> 00:22:04,680 Speaker 3: What is the quality of sleep, because that could be 437 00:22:04,680 --> 00:22:09,000 impacting the blood pressure and thus us need to add 438 00:22:09,000 --> 00:22:11,559 on more agents to control the blood pressure, which is 439 00:22:11,599 --> 00:22:15,079 not the goal. It impacts our brain health. You know, 440 00:22:15,279 --> 00:22:18,039 when we rest, that is the time for the brain 441 00:22:18,160 --> 00:22:22,359 to essentially remove waste from the brain. Waste that can 442 00:22:22,440 --> 00:22:25,440 lead to inflammation. Inflammation that can lead to dementia and 443 00:22:25,480 --> 00:22:29,200 cognitive decline. So you know, as a means of preventing 444 00:22:29,240 --> 00:22:32,519 the onset of dementia or cognitive decline, you gotta get 445 00:22:32,559 --> 00:22:33,039 your rest. 446 00:22:33,559 --> 00:22:36,799 Speaker 1: You know what I read I did read a study 447 00:22:36,799 --> 00:22:39,640 that said people over fifty who sleep less than six 448 00:22:39,680 --> 00:22:43,480 hours a night are thirty percent more likely to develop dementia, 449 00:22:43,519 --> 00:22:47,880 Alzheimer's disease, and that boy that got me. That got 450 00:22:47,920 --> 00:22:50,079 me because I just I've been talking too much smack 451 00:22:50,119 --> 00:22:52,240 for too long to not remember what I said. So 452 00:22:52,440 --> 00:22:54,559 I gotta, you know, just try to do better. Do 453 00:22:54,720 --> 00:22:55,359 naps help. 454 00:22:56,319 --> 00:22:57,319 Speaker 2: Naps can be helpful. 455 00:22:57,359 --> 00:22:59,400 Speaker 3: So it can help to work against your sleep debt 456 00:22:59,400 --> 00:23:01,559 because you do still to accumulate a sleep deck. But 457 00:23:01,599 --> 00:23:04,440 it's really good to have that prolonged period of time 458 00:23:05,000 --> 00:23:08,359 for rest. You know, within one session you can have 459 00:23:08,400 --> 00:23:10,200 the naps here and there, but not to take the 460 00:23:10,240 --> 00:23:15,000 place of a seven hour session. Right. Yeah, So you know, 461 00:23:15,519 --> 00:23:18,680 it's great that you're eating well and you're exercising and. 462 00:23:18,640 --> 00:23:19,640 Speaker 2: Doing all those things. 463 00:23:19,799 --> 00:23:21,200 Speaker 1: That's probably why I'm still alive. 464 00:23:22,079 --> 00:23:25,039 Speaker 3: But if you're not sleeping, that kind of erases all 465 00:23:25,039 --> 00:23:27,119 of that great work that you've done throughout the course 466 00:23:27,119 --> 00:23:29,880 of the day and also can inhibit you getting to 467 00:23:29,920 --> 00:23:32,000 your goal. So this is something else that I discussed 468 00:23:32,000 --> 00:23:34,640 with like my weight loss patients, How are you resting? 469 00:23:34,920 --> 00:23:37,640 Because that can slow down weight loss when you are 470 00:23:37,759 --> 00:23:40,680 chronically sleep deprived. That impacts of course, you know, our 471 00:23:40,759 --> 00:23:44,160 quartosol release impacts on metabolism and can make it more 472 00:23:44,200 --> 00:23:47,720 challenging to lose weight maintain weight in addition to causing 473 00:23:48,400 --> 00:23:52,880 belly fat distribution. So fat in the belly, both subcutaneous 474 00:23:52,920 --> 00:23:57,200 and visceral fat. So the fat that's deep to the belly, right, 475 00:23:57,240 --> 00:24:00,279 So those the fat that apheares to tissues and organs. 476 00:24:00,279 --> 00:24:02,599 That increases our risk for heart disease and stroke. So 477 00:24:03,440 --> 00:24:05,319 the main point is you gotta get. 478 00:24:05,200 --> 00:24:08,279 Speaker 1: Your risk before we go too Point three quickly, Paul 479 00:24:08,319 --> 00:24:11,440 wants to know your thoughts on peptides. That's the new 480 00:24:11,480 --> 00:24:12,119 trendy thing. 481 00:24:12,200 --> 00:24:15,559 Speaker 3: I guess, yes, you know, I think that for those 482 00:24:15,559 --> 00:24:19,880 peptides that we have data on, I do agree with 483 00:24:19,920 --> 00:24:22,839 and I use in my practice. So gop ones are peptides. 484 00:24:23,160 --> 00:24:26,599 So the weight loss medicines that many are familiar with, 485 00:24:26,680 --> 00:24:30,720 semaglue tide, turns, eppetide, rhettary tide. These are peptides, right, 486 00:24:30,759 --> 00:24:36,400 And we have decades of data on this particular peptide. 487 00:24:36,640 --> 00:24:39,759 We don't on all, and so I do caution using 488 00:24:39,759 --> 00:24:43,920 peptides where there's not a whole lot of information in 489 00:24:44,000 --> 00:24:47,119 terms of how it impacts humans, because there are many 490 00:24:47,200 --> 00:24:50,599 that are out and available that maybe we have some 491 00:24:50,640 --> 00:24:54,279 small animal studies, but not really showing what the impact 492 00:24:54,480 --> 00:24:56,079 is on humans. 493 00:24:56,559 --> 00:24:59,920 Speaker 2: But for for the g. 494 00:25:00,079 --> 00:25:02,720 Speaker 3: Op ones, I would say yes, I do use them 495 00:25:02,720 --> 00:25:04,680 in my practice. I have a number of patients on 496 00:25:04,720 --> 00:25:08,279 gop ones and I find that they are tremendous in 497 00:25:08,400 --> 00:25:12,839 terms of UH weight management, blood sugar control, but also 498 00:25:12,920 --> 00:25:20,519 other things, those who perhaps have addictive behaviors, eating disorders 499 00:25:20,599 --> 00:25:25,960 or disordered eating, aiding with blood pressure control, and improving 500 00:25:26,279 --> 00:25:30,240 cholesterol panels. You know, it is thought that these medicines 501 00:25:30,279 --> 00:25:34,119 helped to decrease inflammation in the body, which has impacts 502 00:25:34,119 --> 00:25:38,279 on other disease conditions, and perhaps preventing the onset of 503 00:25:38,920 --> 00:25:42,079 heart disease, cardiovascular disease, which one of them already has 504 00:25:42,119 --> 00:25:46,319 the FDA you know approval for, but perhaps even preventing 505 00:25:46,480 --> 00:25:50,799 other conditions that also are related to inflammation. Is inflammation 506 00:25:50,880 --> 00:25:54,519 is a root cause of all disease, but perhaps UH 507 00:25:54,519 --> 00:25:58,440 slowing down cognitive decline in decreasing risk of dementia. So 508 00:25:58,519 --> 00:26:02,319 there's so many avenues and so many aspects and aids 509 00:26:02,319 --> 00:26:05,680 that perhaps these particular peptides can be helpful with all. 510 00:26:05,680 --> 00:26:14,000 Speaker 1: Right, nutrition sleep number three number three resistance training is necessary. 511 00:26:14,079 --> 00:26:17,680 Speaker 3: You need to have this within your exercise regime. And 512 00:26:17,759 --> 00:26:21,839 why we talked about this earlier. We lose muscle. Muscle 513 00:26:21,920 --> 00:26:26,880 is longevity. High muscle mass and grip strength are markers 514 00:26:26,920 --> 00:26:27,599 of longevity. 515 00:26:27,680 --> 00:26:29,920 Speaker 1: Grip strength meaning how hard you can squeeze. 516 00:26:30,000 --> 00:26:35,799 Speaker 3: Yes, And in terms of assessing someone's functional capacity or 517 00:26:35,880 --> 00:26:40,680 potential functional decline, muscle mass is a major contributor. And 518 00:26:40,920 --> 00:26:43,640 as I mentioned earlier, we lose muscle naturally, you know, 519 00:26:43,680 --> 00:26:46,640 starting early in life thirties, you know this can occur 520 00:26:46,960 --> 00:26:50,200 if you're on gop ones that can also speed up 521 00:26:50,200 --> 00:26:54,960 the process of muscle loss. So resistance training is really 522 00:26:55,000 --> 00:26:56,200 important to happening. 523 00:26:56,720 --> 00:26:59,960 Speaker 1: Mostly weights, So are you talking about bands? You're talking about. 524 00:27:00,039 --> 00:27:02,160 Speaker 3: So many different options. And here again I think is 525 00:27:02,160 --> 00:27:04,079 a misconception is that it has to be heavy. So 526 00:27:04,119 --> 00:27:07,079 it doesn't have to be heavy weight. But weights are helpful, right. 527 00:27:07,759 --> 00:27:11,920 Resistance spans doing resistance forms of exercise such as yoga 528 00:27:11,960 --> 00:27:14,680 and pilates, all of those things can be helpful to 529 00:27:14,839 --> 00:27:17,319 help us to hold on to our muscle. And I 530 00:27:17,319 --> 00:27:20,000 would recommend for adults to do at least two to 531 00:27:20,039 --> 00:27:22,720 three times a week of some type of resistance training. 532 00:27:23,680 --> 00:27:26,839 Muscle matters, right, so it aids us in our functional capacity, 533 00:27:27,359 --> 00:27:31,400 our ability to be able to move. It impacts our balance, right, 534 00:27:31,519 --> 00:27:34,119 so we need to keep our balance and propriate reception 535 00:27:34,400 --> 00:27:38,079 throughout the life span because a fall could take years 536 00:27:38,119 --> 00:27:43,960 off of your life. It aids in hormonal balance. So again, 537 00:27:44,000 --> 00:27:48,279 as we transition through perimenopause, menopause menopause as I like 538 00:27:48,319 --> 00:27:51,079 to call it, with men or andropause because they also 539 00:27:51,160 --> 00:27:54,000 go through a transition. The more muscle mass that you 540 00:27:54,160 --> 00:27:58,319 have and the training of the muscle helps to improve 541 00:27:59,559 --> 00:28:02,400 or rather allow for that transition to be a bit 542 00:28:02,519 --> 00:28:08,160 easier for you. It impacts our immune function, just so 543 00:28:08,359 --> 00:28:09,160 many things. 544 00:28:09,279 --> 00:28:11,480 Speaker 1: It's interesting too because when I read is that if 545 00:28:11,480 --> 00:28:13,759 you fall and you have better muscle mass, you're more 546 00:28:14,480 --> 00:28:17,000 likely to bounce back, less likely to break something. And 547 00:28:17,359 --> 00:28:21,160 for a lot of seasoned Americans that fall can be 548 00:28:21,200 --> 00:28:24,440 the start of a cycle of hospitalization that can be 549 00:28:24,480 --> 00:28:25,480 part of a decline. 550 00:28:25,640 --> 00:28:28,759 Speaker 3: Exactly. It's the recovery. How can you recover? How can 551 00:28:28,799 --> 00:28:32,799 you bounce back? And so again, you need to be 552 00:28:32,839 --> 00:28:35,559 able to have that functional capacity to be able to move. 553 00:28:35,880 --> 00:28:37,519 Speaker 2: You know, we need to be able to move. 554 00:28:37,480 --> 00:28:41,359 Speaker 3: Throughout the entire lifespan, and that adding years to our 555 00:28:41,359 --> 00:28:43,519 life is that ability to move. 556 00:28:43,440 --> 00:28:46,119 Speaker 1: I love the new study that came out that shows 557 00:28:46,119 --> 00:28:49,160 that people who have never lifted weights before that start 558 00:28:49,200 --> 00:28:52,680 at age ninety still build muscle masks, meaning the body 559 00:28:52,720 --> 00:28:57,119 retains its capacity to grow throughout the entire human life cycle. 560 00:28:57,200 --> 00:28:59,720 Speaker 3: That to me is so exciting that must and magical 561 00:29:00,160 --> 00:29:02,000 are resilient and that's the beauty of it. 562 00:29:02,079 --> 00:29:04,200 Speaker 2: And so here again like it's never too late. 563 00:29:04,279 --> 00:29:06,039 Speaker 3: I literally so I don't know if you saw me 564 00:29:06,079 --> 00:29:09,160 post this, but I was in Chicago last week and. 565 00:29:09,119 --> 00:29:10,200 Speaker 2: I was visiting my family. 566 00:29:10,319 --> 00:29:13,160 Speaker 3: Oh I did see that, and I taught my mom 567 00:29:13,200 --> 00:29:15,720 and my dad pilates and it was like their first 568 00:29:15,720 --> 00:29:19,240 pilates class. They are eighty four and eighty six, and 569 00:29:19,279 --> 00:29:21,240 I got them on the floor. It was a little 570 00:29:21,240 --> 00:29:22,799 hard to get them on the floor and get them back, 571 00:29:24,640 --> 00:29:27,759 but they got down there and they they were doing it, 572 00:29:28,039 --> 00:29:32,759 and I was so excited because they were excited, you know, 573 00:29:32,799 --> 00:29:35,200 and they were moving and they felt better because and. 574 00:29:35,200 --> 00:29:36,759 Speaker 1: How long have you been trying to get them to 575 00:29:36,759 --> 00:29:37,119 do that? 576 00:29:38,079 --> 00:29:38,680 Speaker 2: For years? 577 00:29:38,960 --> 00:29:39,519 Speaker 1: Yeah? 578 00:29:40,200 --> 00:29:41,079 Speaker 2: Twenty plus? 579 00:29:41,799 --> 00:29:44,480 Speaker 3: Yeah, but they're doing it, you know, and they are 580 00:29:44,480 --> 00:29:47,880 starting to. I mean, thankfully, they have been blessed genetically 581 00:29:48,640 --> 00:29:51,160 and they do They've always been kind of like active people, 582 00:29:51,200 --> 00:29:53,920 but you know, they are starting to see the decline 583 00:29:53,960 --> 00:29:56,000 and it's been challenging and having some like you know, 584 00:29:56,079 --> 00:30:01,000 muscle skeletal issues and you know, considering maybe surgeries and 585 00:30:01,039 --> 00:30:03,160 things of that nature. And I told them, hey, let's 586 00:30:03,200 --> 00:30:06,279 start with this plate. Let's do some movement first, you know, 587 00:30:06,680 --> 00:30:08,599 and see how we can allow for the body to 588 00:30:08,640 --> 00:30:11,440 heal itself, because we really do have the power to 589 00:30:11,599 --> 00:30:15,079 heal ourselves, you know, but it's just a matter of 590 00:30:16,519 --> 00:30:20,400 doing it right, of actually getting on the floor and 591 00:30:20,440 --> 00:30:21,160 doing the work. 592 00:30:22,160 --> 00:30:23,400 Speaker 2: So I was excited about that. 593 00:30:23,440 --> 00:30:26,240 Speaker 3: So I'm hoping that I sparked something in them to 594 00:30:26,319 --> 00:30:28,960 continue to say that they started pilate's at eighty four 595 00:30:28,960 --> 00:30:31,880 and eighty six and I get them to one hundred 596 00:30:31,920 --> 00:30:33,880 years and beyond, because that's the goal. 597 00:30:34,119 --> 00:30:38,839 Speaker 1: Yes, I love that. Congratulations on winning that long term battle. 598 00:30:39,559 --> 00:30:42,920 Doctor Noel Read, MD is my guest. We got two 599 00:30:43,160 --> 00:30:47,079 more of these principles for longevity to cover before we 600 00:30:47,200 --> 00:30:50,400 finished today's program, and we'll get to those straight ahead. 601 00:30:50,759 --> 00:30:54,559 Only right here, Doctor Noel Read, MD. She is a 602 00:30:54,599 --> 00:30:58,119 family medicine practitioner but also a yogi yes, a pull 603 00:30:58,079 --> 00:31:00,160 lot easy why I don't know what you call these 604 00:31:00,200 --> 00:31:05,119 people Pilate's person, Pilott's person, that Pilate's practitioner, and she's 605 00:31:05,160 --> 00:31:08,079 giving us five tips for longevity. We went through three, 606 00:31:08,160 --> 00:31:09,759 so we'll speed through these last two. 607 00:31:10,160 --> 00:31:12,880 Speaker 2: What is number four? Number four? Hydration? 608 00:31:13,279 --> 00:31:17,880 Speaker 3: Hydration, water water water. I cannot stress this enough. We 609 00:31:17,920 --> 00:31:20,599 need water for so many things, right, and again, I 610 00:31:20,640 --> 00:31:22,880 think most people are not getting enough water. 611 00:31:23,200 --> 00:31:25,519 Speaker 1: Really, are you a subscriber to the eight glasses a 612 00:31:25,599 --> 00:31:27,839 day or half your body weight announces? 613 00:31:28,079 --> 00:31:30,599 Speaker 3: I do think that for most adults, two to three 614 00:31:30,640 --> 00:31:33,200 leaders a day should be the goal, maybe more depending 615 00:31:33,240 --> 00:31:36,000 upon your level activity. If you're doing a hard workout, 616 00:31:36,119 --> 00:31:39,839 if it's really hot outside, you're you're losing more fluids. 617 00:31:40,519 --> 00:31:42,119 But two to three leaders a day should be goal. 618 00:31:42,359 --> 00:31:45,319 You should start an injured day with water, so preparing 619 00:31:45,359 --> 00:31:50,920 the gut for digestion and prepping for rest at night. 620 00:31:51,279 --> 00:31:53,240 You want to start an injured day with water, so 621 00:31:53,279 --> 00:31:54,880 that should be the first thing that your gut sees 622 00:31:54,920 --> 00:31:57,160 in the morning, last thing at night. It's needed for 623 00:31:57,200 --> 00:32:01,359 so many things, right, It's necessary for proper metabolism, for elimination, 624 00:32:01,799 --> 00:32:05,240 for cognition. You know many people who have issues with 625 00:32:05,319 --> 00:32:07,640 like brain fog or headaches, things of that nature. It 626 00:32:07,640 --> 00:32:09,880 could be that you're dehydrated, you need to drink water. 627 00:32:10,680 --> 00:32:14,000 It also helps with weight maintenance and management. Right, So 628 00:32:14,359 --> 00:32:17,160 when we're drinking water, first of all, that cuts back 629 00:32:17,200 --> 00:32:19,079 on a lot of our calories because I think we 630 00:32:19,119 --> 00:32:23,720 don't think about the liquid diet, right, what we're consuming 631 00:32:23,880 --> 00:32:28,319 liquid rise and that adding more calories into our intake. 632 00:32:28,599 --> 00:32:31,480 But also when we're drinking water, you're gonna more likely 633 00:32:31,480 --> 00:32:35,359 than not feel fuller, longer, not have those hunger cravings 634 00:32:36,400 --> 00:32:40,240 because oftentimes too when we are feeling hungry, it may 635 00:32:40,279 --> 00:32:42,519 not mean that we need to eat, but we need 636 00:32:42,559 --> 00:32:44,960 to drink because hunger can be a sign of dehydration. 637 00:32:45,720 --> 00:32:51,400 So hydration is the fourth tip I would say for long. 638 00:32:51,279 --> 00:32:56,359 Speaker 1: Term Okay, so nutrition, sleep, resistance, training, hydration, and the fifth. 639 00:32:56,039 --> 00:32:58,680 Speaker 3: One, the fifth one. A lot of people are probably 640 00:32:58,720 --> 00:33:01,759 gonna boohoo this one. Limit your alcohol. 641 00:33:02,440 --> 00:33:05,759 Speaker 1: Limit your alcohol important enough to be on the five 642 00:33:05,960 --> 00:33:09,480 top tips for longevity. And it seems like we're getting 643 00:33:09,519 --> 00:33:11,680 more and more science. They used to say a little 644 00:33:11,720 --> 00:33:13,799 wine's good for you. Now they're saying no. 645 00:33:14,240 --> 00:33:18,160 Speaker 3: Essentially, So with the data shows currently there is really 646 00:33:18,279 --> 00:33:24,359 no health benefit from any any amount of alcohol light 647 00:33:24,599 --> 00:33:28,839 or moderate. We're not getting that cardiovascular a that people 648 00:33:29,359 --> 00:33:34,160 once said or improving our lipid profiles. Essentially, what is 649 00:33:34,200 --> 00:33:39,799 consistent is that alcohol is directly correlated to increase mortality 650 00:33:39,880 --> 00:33:44,119 risk as well as risk for certain cancers, including breast 651 00:33:44,160 --> 00:33:45,160 and colorectal cancer. 652 00:33:45,759 --> 00:33:48,200 Speaker 1: I love the way doctors say it, you know, increase more. 653 00:33:48,480 --> 00:33:52,279 In other words, you more likely to die on any 654 00:33:52,359 --> 00:33:55,119 given day, you more likely to die. 655 00:33:55,319 --> 00:33:58,799 Speaker 3: It just is not helpful. It is entertainment. It is 656 00:33:58,920 --> 00:34:02,119 not nutrition, not giving you any real health benefit. It's 657 00:34:02,119 --> 00:34:04,400 not going to add years to your life at the 658 00:34:04,480 --> 00:34:06,759 end of the day. And I mentioned this earlier. Inflammation 659 00:34:06,880 --> 00:34:09,599 is the rude cause of all disease, right, and so 660 00:34:09,639 --> 00:34:11,719 what we have to do as a goal is to 661 00:34:11,800 --> 00:34:15,039 limit inflammation, and that means limiting, limiting putting things in 662 00:34:15,039 --> 00:34:17,800 our body that are pro inflammatory, and alcohol is at 663 00:34:18,000 --> 00:34:20,599 as well as other things like processed foods, refined sugars. 664 00:34:21,519 --> 00:34:23,480 You know, you want to limit those types of foods 665 00:34:23,480 --> 00:34:26,000 in the diet because it increases inflammation in the body 666 00:34:26,280 --> 00:34:29,880 and then hence disease intwos. Now, the other thing that 667 00:34:29,920 --> 00:34:33,079 alcohol inhibits is fat burn, and this is something that 668 00:34:33,159 --> 00:34:37,760 I have learned on my own personal journey, so I 669 00:34:38,239 --> 00:34:41,840 track my metabolism. Okay, so I have all the gadgets right, 670 00:34:41,880 --> 00:34:47,480 and I use a metabolism tracker called the Lumen. It 671 00:34:47,599 --> 00:34:50,199 tells me if I'm in fat burn or cardburn. And 672 00:34:50,239 --> 00:34:51,960 really the goal is to be in fat burn in 673 00:34:52,000 --> 00:34:53,679 the morning as you start your day, after you've gone 674 00:34:53,719 --> 00:34:56,599 through that fast you've had that rest period. And I 675 00:34:56,719 --> 00:34:59,719 noticed every time that I drink alcohol, no matter the 676 00:35:00,079 --> 00:35:03,199 out the type, low carb, low sugar, I could not 677 00:35:03,280 --> 00:35:04,079 get into fat burn. 678 00:35:04,559 --> 00:35:05,519 Speaker 2: And that was consistent. 679 00:35:05,840 --> 00:35:08,800 Speaker 3: And so this was, you know, data showing me how 680 00:35:08,840 --> 00:35:12,559 my metabolism was responding to alcohol. And we know this, 681 00:35:12,679 --> 00:35:16,679 you know, studies showed that alcohol of any amount does 682 00:35:16,800 --> 00:35:19,880 limit your ability for the body to get into that 683 00:35:19,920 --> 00:35:22,039 fat burning state. And so that was enough for me 684 00:35:22,119 --> 00:35:25,400 to say, you know, I have to do away with it. 685 00:35:26,039 --> 00:35:27,079 Speaker 1: I'm most saying. 686 00:35:26,840 --> 00:35:31,039 Speaker 3: I'm never gonna drink, but I will indulge here in there. 687 00:35:31,239 --> 00:35:32,719 But I'm about one hundred days in. 688 00:35:32,880 --> 00:35:33,920 Speaker 2: With no alcohol. 689 00:35:34,119 --> 00:35:36,719 Speaker 3: I've stopped completely, and what We're going to see how 690 00:35:36,800 --> 00:35:39,920 long this goes. But you know, it was just like listen, 691 00:35:39,960 --> 00:35:43,159 I'm doing all this work, doing yoga and pilates. I 692 00:35:43,159 --> 00:35:45,559 do not want to self sabotage you know, the work 693 00:35:45,599 --> 00:35:48,000 that I've put in, and so that's when I made 694 00:35:48,039 --> 00:35:50,159 the own my own personal goal is to kind of 695 00:35:50,199 --> 00:35:53,559 just really eliminate it. But honestly, guys, you know, in 696 00:35:53,639 --> 00:35:56,400 terms of our overall health and longevity, it is just 697 00:35:56,559 --> 00:35:57,480 merely entertainment. 698 00:35:57,599 --> 00:36:00,480 Speaker 1: It's so funny to me because it's it seems like 699 00:36:00,519 --> 00:36:03,320 the whole medical world has done a U turn on alcohol. 700 00:36:03,559 --> 00:36:06,400 We used to have fifty different excuses. Well, a glass 701 00:36:06,440 --> 00:36:09,320 of one is good for your stress, and yeah, it's 702 00:36:09,519 --> 00:36:12,679 antihistamine or whatever. They were saying something something, it's good 703 00:36:12,679 --> 00:36:15,599 for you, and now it's like, no, it's bad. It 704 00:36:15,679 --> 00:36:19,440 shortens your lifespan, it's not good for yourselves. It's bad 705 00:36:19,519 --> 00:36:21,880 for your digestion, it's bad for fat bringing. It's like, 706 00:36:22,119 --> 00:36:24,719 we got to get our minds around this people. It's 707 00:36:24,760 --> 00:36:27,000 why the same thing I say about fast food, it's 708 00:36:27,039 --> 00:36:29,280 not food, it's entertainment. If you want to go have 709 00:36:29,400 --> 00:36:32,000 fast food, do it, but then you need a meal afterwards. 710 00:36:32,119 --> 00:36:36,519 Speaker 3: Yeah yeah, And so alcohol it is just it's merely entertainment. 711 00:36:36,360 --> 00:36:40,000 Speaker 1: Entertainment only. There's no excuse other than just I want. 712 00:36:39,800 --> 00:36:43,639 Speaker 3: To Yeah, so I really think that, you know, limiting 713 00:36:43,679 --> 00:36:48,000 its best. And as we talked before, having those cheat days, 714 00:36:48,119 --> 00:36:51,000 it's okay, have your glass of champagne here and there, 715 00:36:51,079 --> 00:36:54,679 you're you're in a celibratory mood. It's a special day, 716 00:36:55,079 --> 00:36:57,800 but you know not to buy it half in the home, 717 00:36:58,239 --> 00:36:59,880 you know where you're likely going to grab for it, 718 00:37:00,239 --> 00:37:02,920 not to have on a regular basis. Getting away from that, 719 00:37:03,000 --> 00:37:05,760 you know, moderate consumption, being that one to two glasses 720 00:37:05,760 --> 00:37:07,559 a day is not helpful. 721 00:37:08,079 --> 00:37:08,960 Speaker 2: It's not gonna aid you. 722 00:37:10,119 --> 00:37:11,760 Speaker 1: Yeah, that's what we used to say, one to two 723 00:37:11,800 --> 00:37:15,159 a day. Now I see that the in medical form 724 00:37:15,280 --> 00:37:18,480 say like if you drink more than once a month, 725 00:37:19,000 --> 00:37:22,519 that means you're not a moderate drinker when they're moving 726 00:37:22,519 --> 00:37:26,320 the bar people. So well, thank you so much for 727 00:37:26,360 --> 00:37:30,039 this conversation. It's inspiring. I study this stuff and I 728 00:37:30,079 --> 00:37:36,480 still get inspired. Five tips nutrition, sleep, resistance, training, hydration, 729 00:37:36,719 --> 00:37:40,239 and limited alcohol. Sound a little like late great Dick Gregory. 730 00:37:40,320 --> 00:37:42,159 We used to say the leading cause of death in 731 00:37:42,199 --> 00:37:47,719 this country is lack of sleep, dehydration, and lack of exercise. Yeah, 732 00:37:47,760 --> 00:37:50,159 so he was onto something. Tell us how to track 733 00:37:50,199 --> 00:37:52,039 you you're on socials and yeah. 734 00:37:51,840 --> 00:37:54,800 Speaker 3: So on social media. You can just follow me on 735 00:37:54,840 --> 00:37:58,480 Instagram or TikTok. It's my name, Noel Reid, MD. Also 736 00:37:58,519 --> 00:38:02,920 on YouTube again, my name Noel read. My practice is 737 00:38:02,960 --> 00:38:07,559 Trinity Health and Wellness Medical Group. The website is Trinitymdgroup 738 00:38:07,639 --> 00:38:12,159 dot com and that's medg RP dot com. 739 00:38:12,199 --> 00:38:16,599 Speaker 1: So yeah, Trinitymedgroup dot com. And whether you're looking for 740 00:38:16,960 --> 00:38:22,039 a physician or a pilate's teacher or also, like you said, 741 00:38:22,039 --> 00:38:24,360 you do the GLP one stuff, you do some of 742 00:38:24,400 --> 00:38:28,880 the anti aging stuff as well, some of the various 743 00:38:28,920 --> 00:38:33,519 machines and devices and injections and guest, yeah, we got 744 00:38:33,559 --> 00:38:37,960 a few tang things. Doctor Noel Reid is a great source. 745 00:38:38,400 --> 00:38:41,079 We just have about thirty seconds here, Doctor Reid, what 746 00:38:41,079 --> 00:38:44,599 do you want to leave us with that? 747 00:38:44,719 --> 00:38:49,480 Speaker 3: Longevity is about consistency, not perfection, you know, so just 748 00:38:49,599 --> 00:38:53,679 understand that it's about moving forward and choosing the things 749 00:38:53,679 --> 00:38:56,000 that you can do for today and not worrying about 750 00:38:56,039 --> 00:38:59,679 what you can't. And if you can just be consistent, 751 00:38:59,719 --> 00:39:00,559 that's it matters. 752 00:39:01,440 --> 00:39:04,400 Speaker 1: Thank you so much for coming in being consistent. You've 753 00:39:04,400 --> 00:39:08,199 been incredibly consistent. I've been, you know, watching you and 754 00:39:08,239 --> 00:39:11,400 interviewing you for over ten years. She does an age. 755 00:39:11,599 --> 00:39:15,280 She always looks amazing and she's always doing the work. 756 00:39:15,280 --> 00:39:17,800 Doctor Noah read, thanks so much, Thank you guys. 757 00:39:17,840 --> 00:39:18,599 Speaker 2: Now, must day. 758 00:39:18,920 --> 00:39:23,880 Speaker 1: Namas stay, which actually means peace right. Yes, no, must stay. Indeed, 759 00:39:24,239 --> 00:39:26,360 don't forget to tap in with me on social media. 760 00:39:26,440 --> 00:39:29,960 I'm at DAPRIMA radio, d ip r I m A 761 00:39:30,119 --> 00:39:31,760 and then radio. I know you guys like to call 762 00:39:31,800 --> 00:39:35,679 me all kinds of other things, but it's us fine. 763 00:39:35,719 --> 00:39:39,239 As long as you're at fifteen eighty KBLA. That's the 764 00:39:39,280 --> 00:39:43,960 most important thing. Tavis Smiley's up next. He's got a 765 00:39:44,000 --> 00:39:47,679 great show, per usual, so you don't want to miss that. 766 00:39:48,840 --> 00:39:53,079 My mama, the late Great Diane da Prima, was a poet. 767 00:39:53,119 --> 00:39:55,239 She was Poet Lauriate of San Francisco. I love to 768 00:39:55,360 --> 00:39:57,880 end my show with a quote, and lately I've been 769 00:39:57,960 --> 00:40:00,199 using the one from her poem Rant. She said, as 770 00:40:01,000 --> 00:40:06,599 the ultimate famine is the starvation of the imagination. Until 771 00:40:06,679 --> 00:40:10,199 next time, I beloved, k b L A delegation one 772 00:40:10,440 --> 00:40:10,679 Love