The Exchanges

Q article the other day that, um, we have a sleep epidemic in tandem with what you talk about often, which is a health epidemic. Like people are sleeping less. Their sleep quality is worse than ever. If somebody is listening to this right now and saying, I literally cannot sleep. I'm suffering from it. What else do you do? What do you tell somebody to do who's suffering from sleep?

A Yeah, a lot of people are not sleeping well, and to be frank, I don't actually love sleeping, but you have to do it. Here's a handful of things. So number one is wake up at the same time and go to bed at the same time. Limit overhead lights and a lot of stimulation. Number two, do not have, it's not great to have these huge meals before bed, but one of the things that we've seen in our clinical practice is people get hypoglycemic before, or actually in the middle of the night. So about four hours after people fall asleep, we see that they oftentimes get reactive hypoglycemia. Which is just a big word for low blood sugar, and it wakes them up. So, having a mixed meal, maybe a handful of carbohydrates and a handful of protein, you don't need to overcomplicate it, handful of both, could be yogurt and some fruit. And then you go to bed, you're much less likely to wake up with this reactive hypoglycemia.

AI assessment note: “Here's a handful of things. So number one is wake up at the same time”

Q And so what are some like really quick actionable things you can do today, even if we're not going to have the muscle of Dr. Gabrielle?

A I don't know. You're, you're pretty close. Uh, we were doing some pushups right before this, but Um, what you're saying is actually very relevant, and things are very confusing. There's a chaos-making machine. People don't know what to do, even if they have resources. A very simple, easy way to think about nutrition is, again, prioritize protein. One of the reasons why it's hard to get is because when you eat it, you're not hungry, because dietary protein, because of these individual amino acids, it kicks off certain mechanisms in the body that it decreases hunger. It, you're just able to manage your blood sugar better. You're not all over the place. You're able to think and execute and not sleep under your desk. First meal is most important, and that needs to be a high protein meal, and that needs to be 30 to 50 grams. That could be a scoop to two scoops of whey protein, something easy. It could be some Greek yogurt. It could be some eggs. It can't be your oatmeal alone. It can't be your fruit smoothie alone. It should not be your donut. Or pancake, etc. It is something that everybody could do, and understanding just hitting that high protein at that first meal is critical. And then the other thing is, let's say you're interested in only two meals, then that last meal before you go to bed, actionable items, five ounces of steak or chicken or fish, it doesn't have to be complic…

AI assessment note: “First meal is most important, and that needs to be 30 to 50 grams.”

Q And does that mean, like, I'm doing sprints?

A Yeah, some kind of sprint interval. So here is how I think about training. First of all, here's how I think about muscle. Muscle is the sink for metabolism. For the entrepreneur, they are worried about brain function. They are worried about Alzheimer's. And the healthier your brain is, the less likely you are going to get Alzheimer's, because Alzheimer's is type three diabetes of the brain. If you want to be a good entrepreneur, then you have to have the physical skills in place, which is, ah, resistance training, which is a physical skill to build and maintain muscle. It doesn't get easier. You have to do some kind of cardiovascular activity, again, for brain function, for healthy vasculature, and It, it's not much more complex than that. We could talk about mobility, we could talk about all these other things, but if someone is listening to the podcast or watching, the chances are extremely high that they're not training because 74% of Americans are not meeting the baseline recommendation.

AI assessment note: “Yeah, some kind of sprint interval. So here is how I think about training.”

Q Why are we just hearing about it so aggressively?

A Because they are now being able to be used off-label, and now they're approved for weight loss, which they weren't. They were approved for diabetics. You know, you hear that it slows gastric emptying, right? That's like the big thing, and you hear it has these negative effects on skeletal muscles. The two biggest things that I hear, excuse me, is that it affects gut function. Guess what? It's supposed to. That's what the drug does. It slows gastric emptying. Um, I don't think that the medications should be criticized for doing what they're supposed to do. The other flip side of the coin is people will say, well, Ozempic affects skeletal muscle, which muscle is the organ of longevity. I have not found a mechanism of action. The reason people lose lean tissue on these medications, which is the other big criticism, is because they are not training, and they're not eating dietary protein. It's not hard. Now, what do I think about the utilization of these, um, drugs on people that are, quote, healthy? I would say, well, what is healthy? How are we defining healthy? So we think that it's okay. Anything, um, less than 30% body fat is okay. Is 25% body fat okay? I mean, I think that we're probably too lenient.

AI assessment note: “Because they are now being able to be used off-label, and now they're approved”

Q So like, is that really an excuse for doctors to not use it? Or is it like a liability if they say it? I don't, I don't get it.

A No, but I will say, I, and I'm just speaking from my own perspective, I think for physicians, because there is so much noise out there, I don't think that they like to step into that noisy realm. And what do I mean by this? I'll give an example. So in order to be a board certified physician, you still have to study. It doesn't just go away once you graduate and start practicing. And many doctors would say, don't eat red meat and reduce your dietary cholesterol. But they were misinformed because dietary cholesterol recommendations were taken out of the dietary guidelines in 2015. Therefore the information of don't eat eggs or don't eat red meat because it's bad for your cholesterol. Cholesterol is not even part of the guidelines right now.

AI assessment note: “because there is so much noise out there, I don't think that they like to step into that noisy realm”

Q you sent me, you're throwing like a bull, it's a boulder over your shoulder. Wasn't it with you? She just goes, eh. Um, but I think sometimes like you can't be what you can't see. So when I see, when I see a mom like you, who has two kids, who has a successful business, who is a doctor and still prioritizes health, it's like, what excuse do I got?

A And it doesn't mean it's easy, and it doesn't mean it's convenient. No. But I know that I am never going to be able to talk myself into it, but as long as I don't talk myself out of it, and I just have a commitment in place, then I don't have to rely on anything else. If we give them the three steps of here, this is how much protein you're going to get. You're committed to it. This is what you're going to do for training. It's three days a week. You got this. We're going to put a standing treadmill desk because not just about being building a financial legacy machine. You know, there's a saying that people will have a million problems until they have one health problem.

AI assessment note: “it doesn't mean it's easy... as long as I don't talk myself out”