WEBVTT 1 00:00:00.080 --> 00:00:05.280 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 Good morning, thanks for having Yeah, happy to be here. 10 00:00:36.079 --> 00:00:38.520 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 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 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 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 And I think rightly where. 30 00:01:31.879 --> 00:01:34.640 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 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 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 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 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 So I've been. 61 00:02:57.840 --> 00:03:02.240 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 Out at the cellular level with. 80 00:04:15.120 --> 00:04:18.519 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 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 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 And it's really a system. 104 00:05:35.000 --> 00:05:36.920 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 Pilates has become so popular. 107 00:05:41.959 --> 00:05:45.240 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 But he created us a system. 115 00:06:08.639 --> 00:06:12.959 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 Right there, reformers like a machine. 124 00:06:33.360 --> 00:06:37.399 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 But the spring system aids the body. 128 00:06:44.360 --> 00:06:46.720 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 The reformer and vice versa. 131 00:06:50.720 --> 00:06:54.959 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 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 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 It's the buttocks. It's the pelvic floor, so those muscles. 143 00:07:27.600 --> 00:07:29.879 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 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 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 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 That is a marker of longevity. 155 00:07:56.839 --> 00:07:58.839 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 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 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 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 Giving your gut a rest. That's what you need to do. 201 00:10:25.320 --> 00:10:29.360 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 Required or what's necessary. 219 00:11:12.679 --> 00:11:14.320 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 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 Thing chronically stressed. 226 00:11:35.120 --> 00:11:38.960 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 Right. 231 00:11:47.600 --> 00:11:50.840 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 Into this group. 235 00:11:54.440 --> 00:11:57.559 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 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 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 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 What are you doing exactly? 263 00:13:17.399 --> 00:13:20.159 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 You just have to do what will work best for you. 269 00:13:34.080 --> 00:13:38.039 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 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 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 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 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 Do because we get obsessive. 291 00:14:34.720 --> 00:14:38.080 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 All calories are not created equal. 299 00:15:00.679 --> 00:15:02.200 All calories are not created equal. 300 00:15:02.320 --> 00:15:07.320 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 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 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 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 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 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 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 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 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 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 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 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 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 Day for most adults. 384 00:19:19.759 --> 00:19:21.880 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 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