Speaker 1: B b LA Talk fifteen eighty. I'm excited because she's here,
Speaker 1: she's live in the studio, and she's always so inspiring.
Speaker 1: Not only a board certified family medicine physician, she's the
Speaker 1: medical director of Trinity Health and Wellness Medical Group, she
Speaker 1: is a dancer, a yoga instructor, a pilates instructor, and
Speaker 1: star of the Internets as well as television formerly if
Speaker 1: married to medicine, but also I would say an influencer.
Speaker 1: Doctor Noel Reid, good morning.
Speaker 2: Good morning, thanks for having Yeah, happy to be here.
Speaker 1: It's great to see you. I always say, you know
Speaker 1: you want your doctor to be healthier than you are.
Speaker 1: I mean that's how I feel well.
Speaker 3: You want to practice what you preach, right, Yeah, hopefully
Speaker 3: you know you're doing the things that you're telling other
Speaker 3: people to do.
Speaker 1: Well. And also, you know, not everybody and I know
Speaker 1: you won't. You won't talk smack about your fellow doctors
Speaker 1: because you're kind and positive, but not everybody even knows.
Speaker 1: Some people there's just more focused on you know, prescriptions
Speaker 1: and pain management and that kind of thing from a
Speaker 1: pharmaceutical perspective, and not as focus on the whole person.
Speaker 1: I mean, yeah, so, I mean one of the things
Speaker 1: that I was most impressed with when I first met
Speaker 1: you is that your practice also has yoga and pilates,
Speaker 1: so you have ways of being successful and profitable without
Speaker 1: me having to be sick.
Speaker 3: Well, the whole is that we focus on wellness management
Speaker 3: and not disease management.
Speaker 2: And I think rightly where.
Speaker 3: In the medical community we have placed our focus is
Speaker 3: treating disease once it shows up. But really, I think
Speaker 3: a better and more efficient approach is to prevent right.
Speaker 3: Prevention is easier than treatment. And the reality is is
Speaker 3: that disease starts ten twenty years before you start to
Speaker 3: have symptoms. Really, yeah, so to wait, you know, and
Speaker 3: start working behind the eight ball is not the way
Speaker 3: to go.
Speaker 1: I never realized. I never thought of it that way.
Speaker 1: I mean, it absolutely makes sense because something's brewing in
Speaker 1: your body, yeah, long before you feel it. Yeah. So
Speaker 1: I guess that is an argument for doing the right
Speaker 1: things because I imagine if you're living a healthier lifestyle,
Speaker 1: that thing that was brewing fifteen years ago maybe stopped
Speaker 1: in its tracks or maybe slowed in its development. Yeah.
Speaker 3: When we work on our behaviors, right, when we think
Speaker 3: about the things that we're putting into our body, our
Speaker 3: nutrition and the energy that we're putting out, the type
Speaker 3: of exercise that we're doing or maybe not doing, but
Speaker 3: you know.
Speaker 1: Yeah saying we're going to do. Speaking of that exercise,
Speaker 1: you know, I want to get in And you did
Speaker 1: a great You do a lot of great posts about
Speaker 1: you know, some things we should start doing or stop doing.
Speaker 1: But what is the Trinity Method? Because I've known you
Speaker 1: for a while and this is something new that you
Speaker 1: that I've just heard you start to talk about.
Speaker 3: So I'm really excited about the training new method. So
Speaker 3: you I believe know that I'm working on my pilate's
Speaker 3: teacher certification.
Speaker 2: So I've been.
Speaker 3: Yoga certified for fourteen plus years and now actively working
Speaker 3: on an eight hundred hour comprehensive PLATES certification. So I
Speaker 3: had the vision of basically doing a fusion exercise what
Speaker 3: I call the ultimate longevity exercise, where I fuse yoga
Speaker 3: and classical plates in addition to vibration therapy and red
Speaker 3: light therapy. Why because it's working at multiple modalities, So
Speaker 3: we're working at the metabolic level, cellular level, mechanical level,
Speaker 3: mechanical because of the work that we're doing right, So
Speaker 3: yoga pilates allows for core powerhouse activation, for lower body strength,
Speaker 3: spinal flexibility, balance, appropriateception, all of those things that we
Speaker 3: need what I believe are the four pillars of optimal
Speaker 3: physical health and longevity. But in addition to that, we
Speaker 3: use vibrational plates which also help in improving muscle activation.
Speaker 3: Muscle relaxation helps with circulation, Lymphatic drainage may also aid
Speaker 3: in improving growth hormone release, which slows as we get
Speaker 3: into each decade of life. And the red light therapy
Speaker 3: also working at the cellular level and improving mitochondria function.
Speaker 3: So really aging starts from the inside.
Speaker 2: Out at the cellular level with.
Speaker 3: The mitochondria, and we see mitochondrial dysfunction occur. Red light
Speaker 3: therapy helps improve that in addition to collagen production helping
Speaker 3: our skin nervous system reset. So multiple levels that we're
Speaker 3: working at with this one exercise that I call the
Speaker 3: Trinity method.
Speaker 1: Okay, so it's a combination of a bunch of different
Speaker 1: things that have multiple levels of benefits. Yeah, and let's
Speaker 1: just I know that's not what today's show is about,
Speaker 1: but I you know what even is polates. I think
Speaker 1: we've barely gotten to the point everyone sort of knows
Speaker 1: what yoga is. It's not a religion, it's you know,
Speaker 1: it's a system of breath work and movement that's beneficial
Speaker 1: to mind, body and spirit. Yeah, so what is polates. So,
Speaker 1: Polates is.
Speaker 3: An extra size actually that was created by Joseph Pilates,
Speaker 3: okay several decades ago, right where actually his focus was
Speaker 3: really to rehab. He used this form of exercise to
Speaker 3: rehab injured dancers and athletes. And the focus is on
Speaker 3: of course the core, so what we call the powerhouse,
Speaker 3: So the abdominal muscles, the pair spinal muscles, the buttocks,
Speaker 3: the pelvic floor, all of those muscles that work in
Speaker 3: concert to create the powerhouse or the center of the
Speaker 3: body strengthening so that all movement, posture, balance stems from that.
Speaker 2: And it's really a system.
Speaker 3: And I think it's interesting too because I feel like
Speaker 3: how we have transitions now and.
Speaker 2: Pilates has become so popular.
Speaker 3: You know, it's kind of like net polates versus reformer pilates,
Speaker 3: you know, cribs versus bloods. The fight that goes on
Speaker 3: when really when Joseph Pilates created Pilates, which was actually
Speaker 3: originally called controlology. So it's learning how to control the
Speaker 3: body mind to muscle, you know, learning how to use
Speaker 3: the mind and the body and the spirit all in
Speaker 3: one a universal system.
Speaker 2: But he created us a system.
Speaker 3: So it was the mat and reformer and the Cadillac
Speaker 3: and the one that you and electric chair. I mean,
Speaker 3: there's so many apparatuses that are used within the plate system,
Speaker 3: and it's really about working for what's appropriate for the
Speaker 3: body that's in front of you, you know, because for
Speaker 3: some people there may be some things that they can't
Speaker 3: do on the mat, so we put them on the
Speaker 3: reformer to use the spring system.
Speaker 1: Right there, reformers like a machine.
Speaker 3: Yeah, so an apparatus where there are springs with different
Speaker 3: you know, tensions. It allows different tensions and so many
Speaker 3: different exercises that you can do.
Speaker 2: But the spring system aids the body.
Speaker 3: So for those that can't do the exercises on the mat,
Speaker 3: you perhaps can do them with the spring system on.
Speaker 2: The reformer and vice versa.
Speaker 3: So really it is a system approach mind to muscle,
Speaker 3: working on building the powerhouse the core, but also other
Speaker 3: things in terms of improving your spinal flexibility and things
Speaker 3: of that nature.
Speaker 1: So when you say the powerhouse, the core. You're talking
Speaker 1: about the center of the body.
Speaker 3: Yes, so it's all of these muscles, right, So, I
Speaker 3: think oftentimes two people misunderstand what core is. They think
Speaker 3: it's just the apps R, which it's not the case.
Speaker 3: It's a cylinder network of muscles. It's the abdominals, it's
Speaker 3: the pair spinals, so the muscles along the spine.
Speaker 2: It's the buttocks. It's the pelvic floor, so those muscles.
Speaker 1: At the buttocks too. I never thought of the buttocks
Speaker 1: as part of the core.
Speaker 3: Oh yeah, all of that works together in concert to
Speaker 3: support the spine and really where all posture, balanced movement
Speaker 3: should sem from.
Speaker 1: Right. Yeah, that's the it's the middle of your body
Speaker 1: that holds everything else. Everything else has to be is
Speaker 1: attached to it. And yeah, if you're strong, they are
Speaker 1: you can get away with a lot right.
Speaker 3: Well exactly in terms of your functionality, having a strong center,
Speaker 3: a strong powerhouse.
Speaker 2: That is a marker of longevity.
Speaker 3: You know, as I mentioned what I consider the four
Speaker 3: pillars of physical health, longevity is a powerhouse connection core strength,
Speaker 3: lower body strength, spinal flexibility, and balance. Those are things
Speaker 3: that need to be in place really for us to
Speaker 3: continue to be fully functional throughout life.
Speaker 1: Doctor Noel Reid, MD is here, and when we come forward,
Speaker 1: she's got five habits that can help you live longer
Speaker 1: and I imagine much better quality of life, which is
Speaker 1: my thing. I don't have to be here forever, but
Speaker 1: I want to feel good while I'm here. Five habits
Speaker 1: that you might want to get into, and why we'll
Speaker 1: get to that little well being for your Wednesday with
Speaker 1: doctor Noel Read. I'm Dominiqueafrima for KBLA Talk fifteen eighty.
Speaker 1: Doctor Noel Read is here and we're talking about your
Speaker 1: well being. Let's get it together. People. You talk about
Speaker 1: these four pillars of longevity and good health, and I'm
Speaker 1: sure they factor into the five habits. So let's break
Speaker 1: down these five habits for longevity, which means, of course,
Speaker 1: how long you live.
Speaker 3: So Number one, I would say the foundation is nutrition, right,
Speaker 3: and I think that oftentimes we over complicate this, especially
Speaker 3: here in Los Angeles. You know where I hear from
Speaker 3: a lot of my patients. Well, I'm paleo or I'm vegan, vegetarian, flexitarian,
Speaker 3: all these differentarians, right. Well, really, the goal is to
Speaker 3: have a balanced, varied diet. If you do follow the
Speaker 3: diet of the centenarians of the world, right, those who
Speaker 3: live to one hundred years and beyond. It is typically
Speaker 3: plant based, okay, so not plant only plant based, I
Speaker 3: would say eighty twenty rule. And this is essentially how
Speaker 3: I eat, So I would say, you know, eighty percent plant,
Speaker 3: twenty percent animal. But there's balance in things, right, So
Speaker 3: we're not missing things, because I do find them with
Speaker 3: my patients who do highly restrict so they are vegan
Speaker 3: or pale or what have you, they're missing some things,
Speaker 3: you know, but perhaps that there's some vitamin deficiencies or
Speaker 3: not enough protein intake and things of that nature that
Speaker 3: can make it challenging. So I do think that you
Speaker 3: have to adopt a that works best for you and
Speaker 3: your lifestyle and what your body needs are. Now, I
Speaker 3: do believe in intermittent fasting because this is something that
Speaker 3: I feel you can do lifelong, because that's the goal, right.
Speaker 1: You want to do it right, And I misunderstood, you know, really,
Speaker 1: intermittent fasting to me, really isn't even fasting. It just
Speaker 1: means not eating for as many hours out of a
Speaker 1: twenty four hour cycle.
Speaker 2: Giving your gut a rest. That's what you need to do.
Speaker 3: Essentially, and so again it's not a diet, it's a practice.
Speaker 3: It's timed eating. So it is something that you could
Speaker 3: do for the next ninety years, not the next ninety days,
Speaker 3: because that's the goal, is consistency for life. And if
Speaker 3: you look at the studies, typically what you would see
Speaker 3: is an eight to sixteen hour ratio, right, so you
Speaker 3: eat eight hours of the day you fast or remaining sixteen,
Speaker 3: which is fine, and that has worked well for like
Speaker 3: weight loss and things of that nature. But that might
Speaker 3: not be the right racial for everyone. And that's what
Speaker 3: I think people need to understand too, that nothing is
Speaker 3: really cookie cutter. You have to do what's best for
Speaker 3: your body. So, for instance, if you are over forty
Speaker 3: or let's say perimenopausal menopazzle, you may not want to
Speaker 3: do an eight to sixteen hour racial because that fast
Speaker 3: may be too long for you. It may actually put
Speaker 3: more stress on the body than what is.
Speaker 2: Required or what's necessary.
Speaker 3: Because at the end of the day, what are we
Speaker 3: fighting the quartersol loop? Right, We're fighting cortisol. It rises
Speaker 3: within each decade of life, it rises with life. Stresso
Speaker 3: is a stress hormone.
Speaker 1: Hormone es right, that makes us hold on to belly
Speaker 1: fat another intramuscular fat, another problematic.
Speaker 2: Thing chronically stressed.
Speaker 3: Yes, it can rise and stay elevated and cause you know,
Speaker 3: blood pressure to go up and pour fat distribution. As
Speaker 3: you mentioned, fat in the belly where we don't want it.
Speaker 3: So we're fighting that loop.
Speaker 2: Right.
Speaker 3: So with fasting for too long, you could be working
Speaker 3: against yourself and so you may want to consider if
Speaker 3: you do fit.
Speaker 2: Into this group.
Speaker 3: Let's say over forty perimidopausal mental pazzle, maybe doing a
Speaker 3: shorter fast like a ten to fourteen hour fat.
Speaker 1: But what that really means is if you start eating
Speaker 1: at if you start eating at twelve noon, you stop
Speaker 1: eating at eight if you're doing an eight sixteen exactly right.
Speaker 1: And so it doesn't mean I think when people think
Speaker 1: they have to starve themselves when it comes to fascinating,
Speaker 1: it just means you stop eating earlier and you start
Speaker 1: eating later.
Speaker 3: Right, Well it did, yes, So it's time eating, right,
Speaker 3: So you find a finite period where you intake and
Speaker 3: then when you stop. I would say the golden rule
Speaker 3: is to make sure that you have an appropriate stop time,
Speaker 3: and so that would be at least three hours before
Speaker 3: bedtime when you start is up to you, right, but
Speaker 3: I would say if you're doing the eight to sixteen
Speaker 3: hour ratio, that's probably fine, but you may want to
Speaker 3: consider doing ten to fourteen or maybe even twelve to twelve,
Speaker 3: eating twelve fasting twelve, so you do allow for that
Speaker 3: appropriate amount of time to give your gut a rest.
Speaker 1: Yeah, it's funny because I never thought I could do
Speaker 1: that because I have, you know, blood sugar issues. But
Speaker 1: I found that my body adjusted to it immediately and
Speaker 1: it was fine. And then my body seemed to be
Speaker 1: very angry with me when I decided to snack in
Speaker 1: the middle of the night because it wasn't used to
Speaker 1: it anymore. It was like, whoa, this is our rest time.
Speaker 2: What are you doing exactly?
Speaker 3: And you know what it actually with intermitted fasting, it
Speaker 3: helps to improve insulin sensitivity as well as lipid profiles
Speaker 3: or cholesterol, so it actually does help metabolically as well.
Speaker 3: So yeah, if you are someone who perhaps is pre
Speaker 3: diabetic or diabetic, it is doable.
Speaker 2: You just have to do what will work best for you.
Speaker 3: So again, maybe not doing those prolonged fasting ratios, but
Speaker 3: a ten to fourteen or twelve to twelve may work best.
Speaker 1: When you say insulin sensitivity. That's for people who have
Speaker 1: pre diabetes, which would be you know, too much insulin
Speaker 1: or diabetes where they might not have enough insulin either
Speaker 1: either side of the spectrum.
Speaker 3: Yeah, and not producing enough insulin or the insulin is
Speaker 3: not functioning as it should, so they're not able to
Speaker 3: control their blood sugar as best possible.
Speaker 1: Paul Is in the chat's saying, if you're eating in
Speaker 1: a smaller window, you can still overeat calories within that timeframe.
Speaker 1: Maybe it didn't. That didn't happen to me. When I'm
Speaker 1: intermittent fasting, if I'm only eating for six or eight hours,
Speaker 1: I found I could eat whatever I wanted as long
Speaker 1: as I didn't cheat.
Speaker 3: And that's the thing is that with intermittent fasting is
Speaker 3: not so I don't believe in calorie counting, right that really, no,
Speaker 3: I don't count calories. I do pay attention to my macros, right,
Speaker 3: so carbs, protein, fat, but calories and if itself, I'm
Speaker 3: not counting, and I don't typically recommend or suggest to
Speaker 3: my patience to.
Speaker 1: Do because we get obsessive.
Speaker 3: I think it's obsessive, and it doesn't necessarily the number
Speaker 3: doesn't tell the whole story, right, because you could have
Speaker 3: a thousand calories of a healthy protein, or you can
Speaker 3: have a thousand calories of processed foods, and those things
Speaker 3: don't equate to each other. One is feeding and building
Speaker 3: the body, one is destroying the body, you know, So
Speaker 3: I don't really think calorie counting.
Speaker 1: All calories are not created equal.
Speaker 2: All calories are not created equal.
Speaker 3: Yes, and it typically is harder to overeat when you
Speaker 3: do have a finite window.
Speaker 1: Yeah. I mean I have a girlfriend. I haven't seen
Speaker 1: her in a while, but she was a close friend
Speaker 1: of mine and she restricted her calories. She was a stripper,
Speaker 1: so to be fair, she had to keep her body
Speaker 1: a certain way. But I mean her calorie restriction was
Speaker 1: I'll have a diet pepsi and fries. That's my whole
Speaker 1: daily nutrition because that adds up to as many calories
Speaker 1: as I'm going to eat. And I'm saying, but there's
Speaker 1: no nutritious value in that, right. You could eat ten
Speaker 1: pounds of kale and have the same amount of calories.
Speaker 1: So I think that I use that example to say
Speaker 1: all calories are not I can have twenty two salads
Speaker 1: and she had one pack of fries and a diet
Speaker 1: soda and we both ate the same amount.
Speaker 3: Of calories, right, And she didn't get any building blocks.
Speaker 3: She was basically tearing down the body.
Speaker 1: She looked great, but yeah, but she had she could
Speaker 1: do that.
Speaker 3: For the next ninety years. I don't know how long
Speaker 3: you probably said that.
Speaker 1: Yeah, it probably not, but just it's really meant to to,
Speaker 1: you know, illustrate your point that all calories are not
Speaker 1: so you don't count them. You do advocate intermittent fasting.
Speaker 1: I remember that, and we're staying on this. We got
Speaker 1: four more points to go through. But I think nutrition
Speaker 1: is probably where people get confused, and you know, have
Speaker 1: problems because when you eat bad and I know a
Speaker 1: lot because I love this stuff, you know, and I
Speaker 1: still I eat bad and then I have no energy
Speaker 1: and I'm depressed and I don't know why. And it's like, dude,
Speaker 1: you're living on French bread and you know, and cheese,
Speaker 1: and you don't know why you don't feel good. You
Speaker 1: have no nutritional value in whatever you just ate. But
Speaker 1: the great holistic doctor, doctor Paul Goss, was a big
Speaker 1: proponent of variety of foods. He said, if it was
Speaker 1: up to him, we would all try every plant in
Speaker 1: the world, because there may be some micronutrient that we
Speaker 1: need that we don't know about exactly.
Speaker 3: You want your plate to look like a rainbow, you know,
Speaker 3: so many different colors and options and vary and variety.
Speaker 3: You know, it really is about what you can be
Speaker 3: consistent with, because at the end of the day, it
Speaker 3: is consistency. I mean, it's it's great, you know if
Speaker 3: you feel like you can, you know, do this diet
Speaker 3: and restrict for you know, thirty to sixty days, but
Speaker 3: that's not going to sustain you for life. So you
Speaker 3: have to do what's really feasible, you know, what you
Speaker 3: can which you can do.
Speaker 1: I gets you, Paul, He says, He's going to put
Speaker 1: a big thing in French fries in front of me
Speaker 1: and I'll eat them. But I don't do it every day.
Speaker 3: Yeah, and it's okay you oh yes, oh yes, I
Speaker 3: love my cookies and my brownies and all those things.
Speaker 3: But you know it is an every now and then thing, right,
Speaker 3: So like on the weekend, a special occasion, you know,
Speaker 3: you're traveling things of that nature, but just not not every.
Speaker 1: Day, not every day. So we've got four more principles
Speaker 1: for longevity, nutrition being one of them, and we'll get
Speaker 1: to all four of those after news, traffic, and sports.
Speaker 1: When it comes to nutrition, though, we just have a
Speaker 1: minute here, What is the biggest mistake most folks make?
Speaker 3: I would say not getting a protein really yeah, I
Speaker 3: see that quite a bit, and especially with a lot
Speaker 3: of people being on gop one. So the weight loss
Speaker 3: medicines where we see a lot of muscle loss that occurs,
Speaker 3: and we're going to talk about that in the next segment.
Speaker 1: We lose muscle, and we lose muscle as we grow
Speaker 1: more chronologically gifted, as we get more seasons, As we
Speaker 1: get more.
Speaker 3: Season I mean essentially after thirty we start to decline
Speaker 3: in our muscle mass. If we're not proactive, we lose
Speaker 3: muscle at a rate of about four to eight percent
Speaker 3: per decade, and that compound if we're not proactive, and
Speaker 3: so protein I think is really important to minimize that
Speaker 3: and having a high protein diet if that's feasible for
Speaker 3: you your kidneys can handle, it is typically the way
Speaker 3: to go. And high protein diet means that essentially you
Speaker 3: are consuming aboutero point seven to one gram of protein
Speaker 3: per pound of ideal body weight. Okay, So that breaks
Speaker 3: down to on average about thirty to forty grams of
Speaker 3: protein per meal per.
Speaker 2: Day for most adults.
Speaker 3: And that is also what I typically will counsel my
Speaker 3: patients with, is getting more protein, especially as we age
Speaker 3: into each decade, because that's where we start to see
Speaker 3: the muscle loss occur.
Speaker 1: Absolutely, Doctor Noel Reid, MD is our guest, and we'll
Speaker 1: continue the conversation habits for longevity when we come forward
Speaker 1: on KBLA Talk fifteen eighty Welcome back. Indeed, doctor Noel
Speaker 1: Reid is an actual doctor, not one of the many
Speaker 1: people that walks around calling themselves a doctor but has
Speaker 1: no degree in sight. She's actually a practitioner of family
Speaker 1: medicine and MD. But in combination, I'll say, also just
Speaker 1: a student of well being, you know, holistic and yoga
Speaker 1: and pilates, which you teach and practice. Yes, So when
Speaker 1: doctor Noel read says she's got five tips for longevity,
Speaker 1: it's not just you know, buy the book. And I
Speaker 1: think it's really important for folks to tap in and
Speaker 1: tune in because we're so quick to oh if I
Speaker 1: just buy this pill, oh if I just take this prescription,
Speaker 1: And it's really a bigger picture than that, isn't it.
Speaker 3: There's no magic pillar potion for sure. At the end
Speaker 3: of the day, it always comes down to our behaviors.
Speaker 3: Our behaviors dictatur outcomes period and so we have to
Speaker 3: be consistent.
Speaker 1: So we said nutrition, Yes, number one, we spent some
Speaker 1: time on that. What's number two?
Speaker 2: So number two?
Speaker 3: So this is something that I think oftentimes gets neglected.
Speaker 2: Sleep. Oh boy, yes, let's talk.
Speaker 1: I gotta leave, I'll be right back.
Speaker 3: Let's talk about this, dominique. Yes, because I know this
Speaker 3: has been an issue for you in the past.
Speaker 1: Yeah, pretty much since I started doing morning radio. Yes.
Speaker 3: So sleep is so important, it is non negotiable. So
Speaker 3: you know, what the data is clear on is adequate sleep.
Speaker 3: If for adults who have consistent adequate sleep, that adds
Speaker 3: two to five years to your.
Speaker 1: Life, two to five years to your life.
Speaker 2: Yes, and many of us are not getting what we need.
Speaker 3: And so for for most adults, adequate sleep would be
Speaker 3: seven to nine hours seven seven nine hours nightly. If
Speaker 3: you're sleeping less than six hours, you're sleep deprived. If
Speaker 3: you're sleeping more than nine hours, you're sleeping too long.
Speaker 3: So seven to nine hours is the money spot. Why
Speaker 3: is sleep important? It is our time for restoration. You know,
Speaker 3: when we reset, re recalibrate, re release, it affects all
Speaker 3: of our organ systems, so our cardiovascular health. When we
Speaker 3: are sleep deprived, that increases our risk for heart disease
Speaker 3: and stroke, can cause blood pressure rise, can make it
Speaker 3: more challenging to control blood pressure. So oftentimes, as I'm
Speaker 3: managing blood pressure for my patients and we're having to
Speaker 3: add on more agents, I ask them, how are you sleeping?
Speaker 2: How much sleep do you get?
Speaker 3: What is the quality of sleep, because that could be
Speaker 3: impacting the blood pressure and thus us need to add
Speaker 3: on more agents to control the blood pressure, which is
Speaker 3: not the goal. It impacts our brain health. You know,
Speaker 3: when we rest, that is the time for the brain
Speaker 3: to essentially remove waste from the brain. Waste that can
Speaker 3: lead to inflammation. Inflammation that can lead to dementia and
Speaker 3: cognitive decline. So you know, as a means of preventing
Speaker 3: the onset of dementia or cognitive decline, you gotta get
Speaker 3: your rest.
Speaker 1: You know what I read I did read a study
Speaker 1: that said people over fifty who sleep less than six
Speaker 1: hours a night are thirty percent more likely to develop dementia,
Speaker 1: Alzheimer's disease, and that boy that got me. That got
Speaker 1: me because I just I've been talking too much smack
Speaker 1: for too long to not remember what I said. So
Speaker 1: I gotta, you know, just try to do better. Do
Speaker 1: naps help.
Speaker 2: Naps can be helpful.
Speaker 3: So it can help to work against your sleep debt
Speaker 3: because you do still to accumulate a sleep deck. But
Speaker 3: it's really good to have that prolonged period of time
Speaker 3: for rest. You know, within one session you can have
Speaker 3: the naps here and there, but not to take the
Speaker 3: place of a seven hour session. Right. Yeah, So you know,
Speaker 3: it's great that you're eating well and you're exercising and.
Speaker 2: Doing all those things.
Speaker 1: That's probably why I'm still alive.
Speaker 3: But if you're not sleeping, that kind of erases all
Speaker 3: of that great work that you've done throughout the course
Speaker 3: of the day and also can inhibit you getting to
Speaker 3: your goal. So this is something else that I discussed
Speaker 3: with like my weight loss patients, How are you resting?
Speaker 3: Because that can slow down weight loss when you are
Speaker 3: chronically sleep deprived. That impacts of course, you know, our
Speaker 3: quartosol release impacts on metabolism and can make it more
Speaker 3: challenging to lose weight maintain weight in addition to causing
Speaker 3: belly fat distribution. So fat in the belly, both subcutaneous
Speaker 3: and visceral fat. So the fat that's deep to the belly, right,
Speaker 3: So those the fat that apheares to tissues and organs.
Speaker 3: That increases our risk for heart disease and stroke. So
Speaker 3: the main point is you gotta get.
Speaker 1: Your risk before we go too Point three quickly, Paul
Speaker 1: wants to know your thoughts on peptides. That's the new
Speaker 1: trendy thing.
Speaker 3: I guess, yes, you know, I think that for those
Speaker 3: peptides that we have data on, I do agree with
Speaker 3: and I use in my practice. So gop ones are peptides.
Speaker 3: So the weight loss medicines that many are familiar with,
Speaker 3: semaglue tide, turns, eppetide, rhettary tide. These are peptides, right,
Speaker 3: And we have decades of data on this particular peptide.
Speaker 3: We don't on all, and so I do caution using
Speaker 3: peptides where there's not a whole lot of information in
Speaker 3: terms of how it impacts humans, because there are many
Speaker 3: that are out and available that maybe we have some
Speaker 3: small animal studies, but not really showing what the impact
Speaker 3: is on humans.
Speaker 2: But for for the g.
Speaker 3: Op ones, I would say yes, I do use them
Speaker 3: in my practice. I have a number of patients on
Speaker 3: gop ones and I find that they are tremendous in
Speaker 3: terms of UH weight management, blood sugar control, but also
Speaker 3: other things, those who perhaps have addictive behaviors, eating disorders
Speaker 3: or disordered eating, aiding with blood pressure control, and improving
Speaker 3: cholesterol panels. You know, it is thought that these medicines
Speaker 3: helped to decrease inflammation in the body, which has impacts
Speaker 3: on other disease conditions, and perhaps preventing the onset of
Speaker 3: heart disease, cardiovascular disease, which one of them already has
Speaker 3: the FDA you know approval for, but perhaps even preventing
Speaker 3: other conditions that also are related to inflammation. Is inflammation
Speaker 3: is a root cause of all disease, but perhaps UH
Speaker 3: slowing down cognitive decline in decreasing risk of dementia. So
Speaker 3: there's so many avenues and so many aspects and aids
Speaker 3: that perhaps these particular peptides can be helpful with all.
Speaker 1: Right, nutrition sleep number three number three resistance training is necessary.
Speaker 3: You need to have this within your exercise regime. And
Speaker 3: why we talked about this earlier. We lose muscle. Muscle
Speaker 3: is longevity. High muscle mass and grip strength are markers
Speaker 3: of longevity.
Speaker 1: Grip strength meaning how hard you can squeeze.
Speaker 3: Yes, And in terms of assessing someone's functional capacity or
Speaker 3: potential functional decline, muscle mass is a major contributor. And
Speaker 3: as I mentioned earlier, we lose muscle naturally, you know,
Speaker 3: starting early in life thirties, you know this can occur
Speaker 3: if you're on gop ones that can also speed up
Speaker 3: the process of muscle loss. So resistance training is really
Speaker 3: important to happening.
Speaker 1: Mostly weights, So are you talking about bands? You're talking about.
Speaker 3: So many different options. And here again I think is
Speaker 3: a misconception is that it has to be heavy. So
Speaker 3: it doesn't have to be heavy weight. But weights are helpful, right.
Speaker 3: Resistance spans doing resistance forms of exercise such as yoga
Speaker 3: and pilates, all of those things can be helpful to
Speaker 3: help us to hold on to our muscle. And I
Speaker 3: would recommend for adults to do at least two to
Speaker 3: three times a week of some type of resistance training.
Speaker 3: Muscle matters, right, so it aids us in our functional capacity,
Speaker 3: our ability to be able to move. It impacts our balance, right,
Speaker 3: so we need to keep our balance and propriate reception
Speaker 3: throughout the life span because a fall could take years
Speaker 3: off of your life. It aids in hormonal balance. So again,
Speaker 3: as we transition through perimenopause, menopause menopause as I like
Speaker 3: to call it, with men or andropause because they also
Speaker 3: go through a transition. The more muscle mass that you
Speaker 3: have and the training of the muscle helps to improve
Speaker 3: or rather allow for that transition to be a bit
Speaker 3: easier for you. It impacts our immune function, just so
Speaker 3: many things.
Speaker 1: It's interesting too because when I read is that if
Speaker 1: you fall and you have better muscle mass, you're more
Speaker 1: likely to bounce back, less likely to break something. And
Speaker 1: for a lot of seasoned Americans that fall can be
Speaker 1: the start of a cycle of hospitalization that can be
Speaker 1: part of a decline.
Speaker 3: Exactly. It's the recovery. How can you recover? How can
Speaker 3: you bounce back? And so again, you need to be
Speaker 3: able to have that functional capacity to be able to move.
Speaker 2: You know, we need to be able to move.
Speaker 3: Throughout the entire lifespan, and that adding years to our
Speaker 3: life is that ability to move.
Speaker 1: I love the new study that came out that shows
Speaker 1: that people who have never lifted weights before that start
Speaker 1: at age ninety still build muscle masks, meaning the body
Speaker 1: retains its capacity to grow throughout the entire human life cycle.
Speaker 3: That to me is so exciting that must and magical
Speaker 3: are resilient and that's the beauty of it.
Speaker 2: And so here again like it's never too late.
Speaker 3: I literally so I don't know if you saw me
Speaker 3: post this, but I was in Chicago last week and.
Speaker 2: I was visiting my family.
Speaker 3: Oh I did see that, and I taught my mom
Speaker 3: and my dad pilates and it was like their first
Speaker 3: pilates class. They are eighty four and eighty six, and
Speaker 3: I got them on the floor. It was a little
Speaker 3: hard to get them on the floor and get them back,
Speaker 3: but they got down there and they they were doing it,
Speaker 3: and I was so excited because they were excited, you know,
Speaker 3: and they were moving and they felt better because and.
Speaker 1: How long have you been trying to get them to
Speaker 1: do that?
Speaker 2: For years?
Speaker 1: Yeah?
Speaker 2: Twenty plus?
Speaker 3: Yeah, but they're doing it, you know, and they are
Speaker 3: starting to. I mean, thankfully, they have been blessed genetically
Speaker 3: and they do They've always been kind of like active people,
Speaker 3: but you know, they are starting to see the decline
Speaker 3: and it's been challenging and having some like you know,
Speaker 3: muscle skeletal issues and you know, considering maybe surgeries and
Speaker 3: things of that nature. And I told them, hey, let's
Speaker 3: start with this plate. Let's do some movement first, you know,
Speaker 3: and see how we can allow for the body to
Speaker 3: heal itself, because we really do have the power to
Speaker 3: heal ourselves, you know, but it's just a matter of
Speaker 3: doing it right, of actually getting on the floor and
Speaker 3: doing the work.
Speaker 2: So I was excited about that.
Speaker 3: So I'm hoping that I sparked something in them to
Speaker 3: continue to say that they started pilate's at eighty four
Speaker 3: and eighty six and I get them to one hundred
Speaker 3: years and beyond, because that's the goal.
Speaker 1: Yes, I love that. Congratulations on winning that long term battle.
Speaker 1: Doctor Noel Read, MD is my guest. We got two
Speaker 1: more of these principles for longevity to cover before we
Speaker 1: finished today's program, and we'll get to those straight ahead.
Speaker 1: Only right here, Doctor Noel Read, MD. She is a
Speaker 1: family medicine practitioner but also a yogi yes, a pull
Speaker 1: lot easy why I don't know what you call these
Speaker 1: people Pilate's person, Pilott's person, that Pilate's practitioner, and she's
Speaker 1: giving us five tips for longevity. We went through three,
Speaker 1: so we'll speed through these last two.
Speaker 2: What is number four? Number four? Hydration?
Speaker 3: Hydration, water water water. I cannot stress this enough. We
Speaker 3: need water for so many things, right, and again, I
Speaker 3: think most people are not getting enough water.
Speaker 1: Really, are you a subscriber to the eight glasses a
Speaker 1: day or half your body weight announces?
Speaker 3: I do think that for most adults, two to three
Speaker 3: leaders a day should be the goal, maybe more depending
Speaker 3: upon your level activity. If you're doing a hard workout,
Speaker 3: if it's really hot outside, you're you're losing more fluids.
Speaker 3: But two to three leaders a day should be goal.
Speaker 3: You should start an injured day with water, so preparing
Speaker 3: the gut for digestion and prepping for rest at night.
Speaker 3: You want to start an injured day with water, so
Speaker 3: that should be the first thing that your gut sees
Speaker 3: in the morning, last thing at night. It's needed for
Speaker 3: so many things, right, It's necessary for proper metabolism, for elimination,
Speaker 3: for cognition. You know many people who have issues with
Speaker 3: like brain fog or headaches, things of that nature. It
Speaker 3: could be that you're dehydrated, you need to drink water.
Speaker 3: It also helps with weight maintenance and management. Right, So
Speaker 3: when we're drinking water, first of all, that cuts back
Speaker 3: on a lot of our calories because I think we
Speaker 3: don't think about the liquid diet, right, what we're consuming
Speaker 3: liquid rise and that adding more calories into our intake.
Speaker 3: But also when we're drinking water, you're gonna more likely
Speaker 3: than not feel fuller, longer, not have those hunger cravings
Speaker 3: because oftentimes too when we are feeling hungry, it may
Speaker 3: not mean that we need to eat, but we need
Speaker 3: to drink because hunger can be a sign of dehydration.
Speaker 3: So hydration is the fourth tip I would say for long.
Speaker 1: Term Okay, so nutrition, sleep, resistance, training, hydration, and the fifth.
Speaker 3: One, the fifth one. A lot of people are probably
Speaker 3: gonna boohoo this one. Limit your alcohol.
Speaker 1: Limit your alcohol important enough to be on the five
Speaker 1: top tips for longevity. And it seems like we're getting
Speaker 1: more and more science. They used to say a little
Speaker 1: wine's good for you. Now they're saying no.
Speaker 3: Essentially, So with the data shows currently there is really
Speaker 3: no health benefit from any any amount of alcohol light
Speaker 3: or moderate. We're not getting that cardiovascular a that people
Speaker 3: once said or improving our lipid profiles. Essentially, what is
Speaker 3: consistent is that alcohol is directly correlated to increase mortality
Speaker 3: risk as well as risk for certain cancers, including breast
Speaker 3: and colorectal cancer.
Speaker 1: I love the way doctors say it, you know, increase more.
Speaker 1: In other words, you more likely to die on any
Speaker 1: given day, you more likely to die.
Speaker 3: It just is not helpful. It is entertainment. It is
Speaker 3: not nutrition, not giving you any real health benefit. It's
Speaker 3: not going to add years to your life at the
Speaker 3: end of the day. And I mentioned this earlier. Inflammation
Speaker 3: is the rude cause of all disease, right, and so
Speaker 3: what we have to do as a goal is to
Speaker 3: limit inflammation, and that means limiting, limiting putting things in
Speaker 3: our body that are pro inflammatory, and alcohol is at
Speaker 3: as well as other things like processed foods, refined sugars.
Speaker 3: You know, you want to limit those types of foods
Speaker 3: in the diet because it increases inflammation in the body
Speaker 3: and then hence disease intwos. Now, the other thing that
Speaker 3: alcohol inhibits is fat burn, and this is something that
Speaker 3: I have learned on my own personal journey, so I
Speaker 3: track my metabolism. Okay, so I have all the gadgets right,
Speaker 3: and I use a metabolism tracker called the Lumen. It
Speaker 3: tells me if I'm in fat burn or cardburn. And
Speaker 3: really the goal is to be in fat burn in
Speaker 3: the morning as you start your day, after you've gone
Speaker 3: through that fast you've had that rest period. And I
Speaker 3: noticed every time that I drink alcohol, no matter the
Speaker 3: out the type, low carb, low sugar, I could not
Speaker 3: get into fat burn.
Speaker 2: And that was consistent.
Speaker 3: And so this was, you know, data showing me how
Speaker 3: my metabolism was responding to alcohol. And we know this,
Speaker 3: you know, studies showed that alcohol of any amount does
Speaker 3: limit your ability for the body to get into that
Speaker 3: fat burning state. And so that was enough for me
Speaker 3: to say, you know, I have to do away with it.
Speaker 1: I'm most saying.
Speaker 3: I'm never gonna drink, but I will indulge here in there.
Speaker 3: But I'm about one hundred days in.
Speaker 2: With no alcohol.
Speaker 3: I've stopped completely, and what We're going to see how
Speaker 3: long this goes. But you know, it was just like listen,
Speaker 3: I'm doing all this work, doing yoga and pilates. I
Speaker 3: do not want to self sabotage you know, the work
Speaker 3: that I've put in, and so that's when I made
Speaker 3: the own my own personal goal is to kind of
Speaker 3: just really eliminate it. But honestly, guys, you know, in
Speaker 3: terms of our overall health and longevity, it is just
Speaker 3: merely entertainment.
Speaker 1: It's so funny to me because it's it seems like
Speaker 1: the whole medical world has done a U turn on alcohol.
Speaker 1: We used to have fifty different excuses. Well, a glass
Speaker 1: of one is good for your stress, and yeah, it's
Speaker 1: antihistamine or whatever. They were saying something something, it's good
Speaker 1: for you, and now it's like, no, it's bad. It
Speaker 1: shortens your lifespan, it's not good for yourselves. It's bad
Speaker 1: for your digestion, it's bad for fat bringing. It's like,
Speaker 1: we got to get our minds around this people. It's
Speaker 1: why the same thing I say about fast food, it's
Speaker 1: not food, it's entertainment. If you want to go have
Speaker 1: fast food, do it, but then you need a meal afterwards.
Speaker 3: Yeah yeah, And so alcohol it is just it's merely entertainment.
Speaker 1: Entertainment only. There's no excuse other than just I want.
Speaker 3: To Yeah, so I really think that, you know, limiting
Speaker 3: its best. And as we talked before, having those cheat days,
Speaker 3: it's okay, have your glass of champagne here and there,
Speaker 3: you're you're in a celibratory mood. It's a special day,
Speaker 3: but you know not to buy it half in the home,
Speaker 3: you know where you're likely going to grab for it,
Speaker 3: not to have on a regular basis. Getting away from that,
Speaker 3: you know, moderate consumption, being that one to two glasses
Speaker 3: a day is not helpful.
Speaker 2: It's not gonna aid you.
Speaker 1: Yeah, that's what we used to say, one to two
Speaker 1: a day. Now I see that the in medical form
Speaker 1: say like if you drink more than once a month,
Speaker 1: that means you're not a moderate drinker when they're moving
Speaker 1: the bar people. So well, thank you so much for
Speaker 1: this conversation. It's inspiring. I study this stuff and I
Speaker 1: still get inspired. Five tips nutrition, sleep, resistance, training, hydration,
Speaker 1: and limited alcohol. Sound a little like late great Dick Gregory.
Speaker 1: We used to say the leading cause of death in
Speaker 1: this country is lack of sleep, dehydration, and lack of exercise. Yeah,
Speaker 1: so he was onto something. Tell us how to track
Speaker 1: you you're on socials and yeah.
Speaker 3: So on social media. You can just follow me on
Speaker 3: Instagram or TikTok. It's my name, Noel Reid, MD. Also
Speaker 3: on YouTube again, my name Noel read. My practice is
Speaker 3: Trinity Health and Wellness Medical Group. The website is Trinitymdgroup
Speaker 3: dot com and that's medg RP dot com.
Speaker 1: So yeah, Trinitymedgroup dot com. And whether you're looking for
Speaker 1: a physician or a pilate's teacher or also, like you said,
Speaker 1: you do the GLP one stuff, you do some of
Speaker 1: the anti aging stuff as well, some of the various
Speaker 1: machines and devices and injections and guest, yeah, we got
Speaker 1: a few tang things. Doctor Noel Reid is a great source.
Speaker 1: We just have about thirty seconds here, Doctor Reid, what
Speaker 1: do you want to leave us with that?
Speaker 3: Longevity is about consistency, not perfection, you know, so just
Speaker 3: understand that it's about moving forward and choosing the things
Speaker 3: that you can do for today and not worrying about
Speaker 3: what you can't. And if you can just be consistent,
Speaker 3: that's it matters.
Speaker 1: Thank you so much for coming in being consistent. You've
Speaker 1: been incredibly consistent. I've been, you know, watching you and
Speaker 1: interviewing you for over ten years. She does an age.
Speaker 1: She always looks amazing and she's always doing the work.
Speaker 1: Doctor Noah read, thanks so much, Thank you guys.
Speaker 2: Now, must day.
Speaker 1: Namas stay, which actually means peace right. Yes, no, must stay. Indeed,
Speaker 1: don't forget to tap in with me on social media.
Speaker 1: I'm at DAPRIMA radio, d ip r I m A
Speaker 1: and then radio. I know you guys like to call
Speaker 1: me all kinds of other things, but it's us fine.
Speaker 1: As long as you're at fifteen eighty KBLA. That's the
Speaker 1: most important thing. Tavis Smiley's up next. He's got a
Speaker 1: great show, per usual, so you don't want to miss that.
Speaker 1: My mama, the late Great Diane da Prima, was a poet.
Speaker 1: She was Poet Lauriate of San Francisco. I love to
Speaker 1: end my show with a quote, and lately I've been
Speaker 1: using the one from her poem Rant. She said, as
Speaker 1: the ultimate famine is the starvation of the imagination. Until
Speaker 1: next time, I beloved, k b L A delegation one
Speaker 1: Love