Pod Insights BigDeal Doctor: This Will Strip Your Fat Faster Than Anything! | Dr. Gabrielle Lyon About this episode In this episode, I sit down with Dr. Gabrielle Lyon to unpack something most entrepreneurs ignore until it’s too late — their health. We talk about how your muscle isn’t just for looks; it’s the organ of longevity and focus. You’ll learn how strength training rewires your brain for better decisions, how to eat for sustained energy (not quick crashes), and how to build habits that actually stick even when you’re slammed. We also tear down some of the worst health myths entrepreneurs still believe. If you’ve ever said “I’ll focus on my health when I have more time,” this episode will change that.
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00:00:00 Introduction
00:01:42 The Right Way to Train for Cognitive Benefits
00:02:56 Physical Activity Guidelines for Entrepreneurs
00:04:13 Integrating Workouts into Daily Life
00:06:44 Prioritizing Exercise Despite a Busy Schedule
00:09:22 High-Performance Daily Routines
00:17:29 Sleep and Its Impact on Health
00:20:14 Rapid Fire Questions: Health Hacks and Myths
00:25:49 The Importance of Continuous Learning for Physicians
00:26:36 Challenges in Nutrition Communication
00:27:24 The Controversy Around Seed Oils
00:28:23 The Role of Whole Foods in Nutrition
00:30:15 AI and Human Relationships
00:34:05 The Importance of Muscle Training
00:37:33 Diet Trends and Misconceptions
00:39:21 Practical Nutrition Advice for Busy Women
00:41:43 Entrepreneurs and Health Challenges
00:46:56 Cancer Risks and Prevention
00:48:44 The Impact of Alcohol on Health
00:50:21 Final Thoughts
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Transcript 10,719 words · 6 speakers
Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.
0:01 Speaker 00 This episode is brought to you by Google Chrome. You think you know a browser, but Gemini and Chrome? That's new. It can help you with practically anything on the web, like restoring a vintage motorcycle from a 50-page restoration blog, or finally break down that long article you've had open for weeks. Gemini and Chrome is here for it. Ready to make anything online make sense? There's no place like Chrome. Check responses set up required. Compatibility and availability varies 18 plus.
0:26 Speaker 01 There's no such thing as a healthy sedentary person. This is a non-negotiable. It's a one core principle that they must get down. You have to be physically active.
0:34 Codie Sanchez? What are the top three things that you recommend for high performers?
0:38 Speaker 01 Very easy. Number one.
0:39 Speaker 03 She is a physician. She's a New York Times bestselling author. She's an expert in geriatrics, in nutrition, in health and longevity.
0:47 Speaker 01 Dr. Gabrielle Lyons. The more overweight you are, the wider your waistline, the lower the brain volume.
0:52 Codie Sanchez? Fatter you are, dumber you are?
0:54 Speaker 01 You heard it here, folks.
0:55 Codie Sanchez? Okay, this makes track track it.
0:57 Speaker 01 The average American is eating around 300 grams or so of carbs a day. The recommendation is 130 grams.
1:02 Codie Sanchez? Wait, what?
1:03 Speaker 01 Anything above that, you have to earn through exercise. You cannot wait for motivation. It's never going to come. The fact of me not taking that action, number one, it compounds. Number two, you're going to worry about it all day. And number three, you are slowly actually getting more unwell, the less that you do. The biology doesn't like chaos. If you are going through intermittent fast break, but stick to those feeding windows. If it's eight to nine hours, then stick to that.
1:26 Codie Sanchez? If you want to be the guaranteed unhealthiest person you can be, what do you do?
1:30 Speaker 01 Inverse thinking.
1:30 Codie Sanchez? Perfect.
1:36 Codie Sanchez? This episode, The Body Reset, all about how you should eat, exercise for fat loss and health. We're going to nail it all today in as little time as possible with the one expert I trust more than anybody else, Dr. Gabrielle Lyons. If you feel like your brain isn't functioning at the level that you want it to function at, or if you feel like right now in your life, your health overall, isn't at the tippy-tappy? Don't worry, you can see my doctor. Gabrielle Lyons is going to break it down for us live. Let's get into it with my friend and trusted confidant, who now becomes your doctor too, on the Big Deal Podcast. I'm Codie Sanchez. Why should someone who just scrolled to this and is listening, why should they stay here? What are we going to give them from listening to this episode?
2:17 Speaker 01 Any entrepreneur, anyone interested in business or doing well in life, cannot outpace their biology. And if you want to do well or achieve or whatever it is that drives you. You must be healthy. It's how to eat, how to move, how to think, how to recover. Because we all know that there's a huge delta between information and action. It's exactly what to do.
2:40 Codie Sanchez? Yeah, I need that. I don't want, I don't actually want to guess. I want to be bossed around when it comes to health.
2:45 Speaker 01 I got you covered.
2:45 Codie Sanchez? I know you do. You're always bossing me around.
2:48 Speaker 01 Here's what to eat.
2:48 Codie Sanchez? Yeah. Yeah, because you've had two kids, you work nonstop. Very large former Navy SEAL man child.
2:56 Speaker 01 I know.
2:56 Codie Sanchez? This is how we became buddies. And yet you're jacked and healthy and have a huge business. So actually, let's start here. For entrepreneurs, it's not just about being healthy and having a six pack. There's a lot that your studies have shown that I've seen that say there's ties between exercise and brain health. What do the studies tell us about exercise and brain health?
3:18 Speaker 01 Well, first of all, exercise because you are focusing on muscle. And for those listening, muscle is the organ of longevity. It is an organ system that we have taken for granted forever. Meaning the thyroid is also an organ system we have no control over. Skeletal muscle is the only organ system we have voluntary control over. So when we choose to engage in cardiovascular exercise or resistance training, we become smarter humans. And we also, depending on the way in which we train, can think faster.
3:51 Codie Sanchez? What is the right way to train in order to think faster?
3:54 Speaker 01 Train fast.
3:56 Codie Sanchez? And does that mean like I'm doing sprints?
3:58 Speaker 01 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're 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 3 diabetes of the brain. If you want to be a good entrepreneur, then you have to have the physical skills in place, which is 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.
4:41 Speaker 01 And 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
5:01 Codie Sanchez? Oof.
5:02 Speaker 01 of 150 minutes and two days a week of resistance training.
5:05 Codie Sanchez? So in order to hit what you have to hit to have a smarter brain, not get Alzheimer's, perform, you have to do what?
5:14 Speaker 01 Three days a week of resistance training, at least one session of high intensity interval training, or somehow meet that 150 minutes. But if I were to choose the perfect plan for you, it would be step one, three days a week of resistance training. Step two, add in one day a week or two, but we can just say one, of high intensity interval training, 20 minutes. A minute on, a minute off. Step three, move more. If you are taking calls, walk. If you are yelling at your kids, which I'm just talking from a friend's perspective, then walk. Whatever it is that you are doing that you have the opportunity to be sedentary, move. And that will cover your physical needs.
5:59 Speaker 01 You will also have a less likely chances of dying from nearly all cause mortality, from anything, because you're active.
6:07 Codie Sanchez? That's wild. Yeah, I mean, you're so good at this. Like, I see you all the time. Whenever I FaceTime you, you're lifting your two children all around, who are adorable.
6:15 Speaker 01 Just like one finger.
6:17 Codie Sanchez? They're literally, they're on these sleds, like, and you're pushing them, and then you guys are doing pushups. It's pretty incredible how you have integrated workouts into your life with your kids. I really struggle with that. You know this, because
6:29 Speaker 01 Do you?
6:30 Codie Sanchez? Yeah, I can't even get the 10,000 steps a day in. Gabrielle, help me.
6:34 Speaker 01 Come on, is this true? So this is a non-negotiable? Because there's no such thing as a healthy sedentary person.
6:39 Codie Sanchez? Oof.
6:40 Speaker 01 And also muscle, we want it to look like a filet. One of the main problems that happens is when we are sedentary, our muscle transitions from looking like a filet to a wagyu steak.
6:52 Codie Sanchez? Which is more expensive, but not great.
6:53 Speaker 01 And also not very strong.
6:55 Codie Sanchez? Yeah.
6:56 Speaker 01 Also, it affects, for guys, erections. The more healthy muscle, and we just published this paper. And the paper demonstrates that the more healthy muscle mass you have, the greater sexual function you have.
7:10 Codie Sanchez? Wow. So does that just mean more erections or longer erections?
7:14 Speaker 01 More healthy, harder erections. So now that we've gotten the attention of every single man in the world, let me tell you this, by the age of 40, 40% of men will have erectile dysfunction.
7:25 Codie Sanchez? Whoa.
7:25 Speaker 01 By the age of 50, 50% of men will suffer from erectile dysfunction.
7:29 Codie Sanchez? And the cure to it is lift heavy?
7:32 Speaker 01 One cure to it is lift and get your cardiovascular activity. Because that's the plumbing.
7:40 Codie Sanchez? So this isn't like the little blue pill, because I think the doctors get it wrong. They're like, you'll have an erection forever. All the wives are like, please, dear God, no.
7:47 Speaker 01 This has been going on over 24 hours. That's a medical emergency.
7:50 Codie Sanchez? If it's more than five minutes, I'm out. But, but actually what this does instead, it's not duration. It's like, when you want one, it'll come, it'll be there for the period in which you want it. As opposed to some sort of monster penis.
8:02 Speaker 01 Yeah, we don't want that. And by the way, if you also do not use your genitalia, if you do not use your penis, you will lose it.
8:09 Codie Sanchez? What does that mean?
8:10 Speaker 01 This is, this is crazy, but you can lose a centimeter.
8:14 Codie Sanchez? From just not getting?
8:15 Speaker 01 From your penis of not, if you are not getting erection and you're not having sex over a period of time, if you're not getting blood flow to that muscle, it is a use it or lose it muscle.
8:25 Codie Sanchez? Whoa, that is wild. That's a clip.
8:29 Speaker 01 You're welcome. But anyway, I say all of this because as an entrepreneur, I'm one myself, you have to be very focused. And the more discerning you are and the less distracted you are, you can take the next right step. There are only a handful of things that really distract people. Again, I've been taking care of entrepreneurs for more than 15 years.
8:50 Speaker 01 Their health becomes very distracting and they will say, I don't have time for exercise. And then I will say, well, how are you going to have time for sickness? And so one core principle that they must get down is you have to be physically active.
9:06 Codie Sanchez? So what hacks do you have for like busy people who have too much going on, who have all excuses in the world like me? How do we make sure that we prioritize exercise?
9:19 Speaker 01 It has to be non-negotiable. It has to be built into your calendar. I cannot believe that you are not getting your 10,000 steps. I think that we have to have a major, major discussion.
9:28 Codie Sanchez? We're gonna have an intervention?
9:29 Speaker 01 Yeah, we need intervention.
9:30 Codie Sanchez? Okay, fine.
9:32 Speaker 01 So number one, you cannot wait for motivation. It's never going to come. Some people like our husbands love to train. The rest of the world, I'm already bitching about my workout on Wednesday, starting Tuesday night. But I'm still going to do it because the fact of me not taking that action, number one, it compounds. Number two, you're going to worry about it all day. And number three, you are slowly, it's not the opposite of physical activity. You're actually getting more unwell, the less that you do.
10:00 Codie Sanchez? What about the saying that people say lately where it's like, if you had to choose between 10,000 steps a day or 10 minutes of intense exercise, it would be better to do 10 minutes or like 10 minutes of squats instead of 10,000 steps? What's the truth between the two?
10:14 Speaker 01 So for me, I would say that the more intense, the better. And I can equate this to if you're doing work. You would rather have 10 minutes of excellent work than a day of, I don't know what I accomplished.
10:27 Codie Sanchez? That's a good point. Unless you're my employee, then we want 10 minutes. You're like, I'm done. David's like, done, done for the day. I heard it first here.
10:34 Speaker 01 But it's a really small hack and entrepreneurs and business owners cannot afford to train because one of the biggest things that take people out is being sick.
10:46 Speaker 01 It's extremely easy to be well.
10:48 Codie Sanchez? Well, also, I mean, I kind of feel better about that because 10,000 steps actually takes a long time at my rate of stepping, apparently. That's like an hour.
10:55 Speaker 01 Is that true?
10:56 Codie Sanchez? Yeah. I mean, it's like, what, four miles or something like that, 10,000 steps? Which means that I need an hour walking, plus like an hour for my lifting, plus, you know, I'm working, plus my husband likes to hang out way too much. You know this. It's the same
11:09 Speaker 01 My kids are about to be here. It's gonna be.
11:11 Codie Sanchez? Oh, I can't wait. Just wait till the cameras start crashing. This is like.
11:15 Speaker 01 Hey, you said to bring them, but you couldn't easily. If I were to give you just a few hacks, you can get a treadmill desk.
11:21 Codie Sanchez? Yeah.
11:22 Speaker 01 You can do that.
11:23 Codie Sanchez? And they're like 100 bucks on Amazon. So if you have very little money, very little time, what are the top three things that you recommend for high performers?
11:32 Speaker 01 Very easy. Number one, get yourself a treadmill desk. Number two, get either a kettlebell or some kind of resistance band. And number three, have your first meal of the day, let's just call it a protein shake, set and ready to go.
11:46 Codie Sanchez? That's good.
11:47 Speaker 01 So easy.
11:48 Codie Sanchez? I don't do any of those things.
11:50 Speaker 01 Dude, I know you're a doctor. How is this possible?
11:52 Codie Sanchez? I know. I'm changing it up. I'm on it. Somebody write this down. Okay. But it's kind of helpful because I think in my brain, I built this thing up, you know, and I think a lot of people listening are probably the same. You're like, oh, you know, I hear from Andrew Huberman, I got a 47 step routine, and then I got cold plunges, and then I got ice baths, and then I got da, da, da, da, da. And at some point, I'm like, you know, I can't wear my Lululemon leggings because I'm gonna get cancer.
12:16 Speaker 01 You're not gonna be, no, you're gonna be okay with that.
12:17 Codie Sanchez? I'm gonna be okay. Yeah. So really, at the end of the day, there's fewer, better things that we can do that drive most of the performance.
12:24 Speaker 01 Humans love novelty. And novelty is one of the biggest distractions for health.
12:31 Speaker 01 We already have great innovations. It's kind of like the phone. We had the flip phone, well, we had the rotary phone, then we had the flip phone, there was like the 1980s juggernaut of a phone, and now we have the iPhone. Do we really need another phone? No, we need to upgrade our software. Humans love novelty. We like the smoking diet and the fentanyl diet and the cabbage soup diet. But our biology, we have a drive to eat a certain way. And once we put those foundational pieces in place, then we can chase less novelty. So for example, anchoring your day in a high quality protein, one shake. It affects brain function. You're going to be much less likely
13:15 Speaker 01 to eat any of the snacks in your fucking snack room, which is like chips and I don't even know who designed that.
13:22 Codie Sanchez? We need to have you go through that.
13:23 Speaker 01 But the reality is you augment your willpower. So right now, people think they have to depend on their own willpower. But if you prioritize your diet well, then you're not chasing these ebbs and flows of blood sugar. Something very simple, practical and tactical is 30 grams of protein first thing in the morning.
13:42 Codie Sanchez? What are examples of fast ways to get protein in the morning? If you had five options, what are they?
13:46 Speaker 01 Protein shake. It could be a whey protein shake. If you don't like whey, it could be a rice pea blend. Greek yogurt. Not hard. Six eggs or a handful of eggs. Some people like steak and eggs. You can have a chicken patty. You can have, some people eat salmon for breakfast. There's a million different ways to do it.
14:06 Codie Sanchez? Okay. All right. So we nail this in the morning. What other high performance daily routines do you have that we can steal?
14:15 Speaker 01 Yep. Get outside first thing in the morning. Good sleep starts in the morning. Also, consistent sleep wake times. If you are someone who has the tendency to stay up late, don't. Decide that your bedtime is going to be 10. You go to bed every night at 10 and you wake up at the same time.
14:34 Codie Sanchez? I do that. I'm really good at that.
14:35 Speaker 01 You are?
14:36 Codie Sanchez? Yeah, yeah. I go to bed at 10 every night.
14:37 Speaker 01 Okay. Do you feel better?
14:39 Codie Sanchez? Yeah, I sleep like a little, like a little baby.
14:41 Speaker 01 Yes, you do. I can vouch for that.
14:42 Codie Sanchez? Yeah, because you always try.
14:43 Speaker 01 All of a sudden, I was reading, I was reading you and we were in DC and I was reading you. I was so excited about this idea of amino acids and how whatever it was, the wartime diet. And I look over and you're asleep.
14:58 Codie Sanchez? Because that's the most, but she goes, I have a fascinating study I want to read you. It's like 12 o'clock at night because you are the Energizer Bunny. It's weird how much energy you have, actually.
15:08 Speaker 01 A lot of caffeine, actually.
15:08 Codie Sanchez? And you read me the world's most boring study, which is what you like to read for fun, which is also weird.
15:14 Speaker 01 Also your hater, but yes, it's true. And if you get outside in the morning and you get sunlight in your eyes, no glasses, no contacts, just get out there, you're anchoring. You know, we work in a 24 hour circadian rhythm. We're mammals. That's what we do. If you anchor your morning, it sets up your night. So you are releasing melatonin, which helps with the sleep drive. It really sets you up for success because brain function can be improved with proper sleep because we do not think about it. When you have sleep deprivation, you are more likely to make mistakes. Not to mention your muscle protein synthesis, which is a big fancy word for, it's kind of a proxy for muscle health, is suppressed.
15:59 Speaker 01 We don't want that.
16:00 Codie Sanchez? No. So what does it look like when you get up in the morning?
16:03 Speaker 01 I have two kids.
16:05 Codie Sanchez? It's chaos.
16:05 Speaker 01 That's enough.
16:07 Codie Sanchez? But theoretically, you get up and you walk your little.
16:10 Speaker 01 Kids outside. We go right outside.
16:11 Codie Sanchez? Immediately outside.
16:12 Speaker 01 Yes, because it's important for them.
16:13 Codie Sanchez? Okay.
16:15 Speaker 01 Well, it's not entirely true.
16:16 Codie Sanchez? Do you take your coffee with you?
16:17 Speaker 01 I do. I was just about to say, that's not entirely true.
16:19 Codie Sanchez? Okay. You get up, you make a coffee, you go outside.
16:21 Speaker 01 With the kids.
16:22 Codie Sanchez? With the kids.
16:23 Speaker 01 And we hang out.
16:24 Codie Sanchez? Do you ever just pull up TikTok or Instagram and scroll immediately in bed more? Never.
16:29 Speaker 01 No. No.
16:31 Codie Sanchez? Okay. We need to be like, I need a bracelet that says, what would Gabrielle Lyon do? And do the opposite of what would Cody do in the morning?
16:37 Speaker 01 It would be create purposeful friction. To me, that's all distraction.
16:41 Codie Sanchez? Yeah.
16:41 Speaker 01 And the more clear we are about the things that are important, the less we are going to make bad choices.
16:48 Codie Sanchez? What do you mean by create purposeful friction? What does that look like?
16:52 Speaker 01 Again, human beings were so predictable. And in order to be able to mitigate those highs and lows, which you know, early on, maybe in your entrepreneurial career, you probably allowed yourself to get really hyped up. Is that true?
17:06 Codie Sanchez? Yeah.
17:06 Speaker 01 And following that hyped experience, did you fall equally as low?
17:11 Codie Sanchez? Sure, yeah.
17:12 Speaker 01 But you did it probably for, I don't know, a handful of years. But at that peak of you amping yourself up, doing pushups, listening to loud music before you got on stage, or before you closed a big deal, most entrepreneurs will tell me that they feel kind of depressed the next day.
17:30 Codie Sanchez? Yeah, yeah.
17:31 Speaker 01 Because they are chasing these highs and these lows. At the peak and the trough, meaning at the peak, as high as you go and as low as you go, those are both vulnerabilities. Vulnerabilities as a doctor who cares for these people from health perspectives. That is the moment where you go off your diet plan. You know, you just feel like you need more sugar. Or, I don't know, they buy a car, or they find a girlfriend, whatever it is, whatever their vice is, they'll go towards that. Similarly, when they are low, they are much less likely to make good physical choices. They are not going to, after a big event, go exercise.
18:11 Speaker 01 But if they were to do those things, then we don't have to spend four months trying to get you back on track. But it's predictable. So how do we build up our kind of vulnerability body armor? We don't do it at the big event. We do it before. So I'm going to give you three things that you can do. Number one, you create purposeful restriction. Meaning, I love caffeine, I love loud music, and then I'll go work out. But all of that helps with dopamine release. So it fuels to that drive of wanting more. I flip a coin. Heads, I get it, tails, I don't.
18:52 Codie Sanchez? Interesting.
18:53 Speaker 01 Annoying.
18:54 Codie Sanchez? Yeah, very annoying.
18:55 Speaker 01 But can you imagine after the fifth time of doing that? You're way less annoyed. And you can do it in any area of your life of something that you desire. For example, Starbucks. Flip a coin, heads you get it, tails you don't. And I encourage people to try this because we are of the culture to just get. But it doesn't help us when we need to mitigate those highs and lows.
19:19 Codie Sanchez? That's great. So you kind of take the offers off the table. It's like, it's not up to you. It's up to this coin flip.
19:25 Speaker 01 That's right.
19:25 Codie Sanchez? And then I just keep my promise to myself. I like that. You talk a lot about sleep. I think this is super important. I was reading an article the other day that 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's 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?
19:51 Speaker 01 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.
20:31 Speaker 01 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.
20:49 Codie Sanchez? Is that what most often happens with people who are sleeping? It's they wake up in the middle of the night, not that they have a hard time falling asleep?
20:55 Speaker 01 They do.
20:56 Codie Sanchez? Interesting.
20:57 Speaker 01 And they could wake up from sleep apnea. If you have bigger than a 17 and a half inch neck, you probably have sleep apnea.
21:05 Speaker 01 Everyone's, you do not, everyone's checking their neck.
21:08 Codie Sanchez? Okay.
21:09 Speaker 01 If your partner snores, they probably have sleep apnea.
21:14 Codie Sanchez? Yeah, I think Chris has sleep apnea.
21:15 Speaker 01 Well, yeah, of course, every team guy I've ever met has sleep apnea.
21:18 Codie Sanchez? Yeah.
21:19 Speaker 01 But, you know, they kind of don't like, when they go to bed, wearing the mask and the earplugs and the eye mask, they look like they're ready for takeoff.
21:25 Codie Sanchez? Yeah.
21:26 Speaker 01 It's just kind of like instant birth control. But still, it's really important because the data shows, so when I was a fellow, so I did my fellowship in geriatrics and nutritional sciences at Wash U. And one of the risk factors for Alzheimer's was very poor sleep over time. And sleep apnea.
21:45 Codie Sanchez? Interesting. So what do you do if you have sleep apnea?
21:49 Speaker 01 You get tested and you get treated.
21:51 Codie Sanchez? And that is not just mouth tape?
21:54 Speaker 01 No. Oftentimes, people need to lose weight. Some people, it can be positional, and some people just have the kind of sleep apnea that requires an intervention. And there's nothing wrong with it, but you have to get tested. And you can do at-home sleep tests. It's not a big deal. It's super easy.
22:14 Codie Sanchez? Some of the biggest challenges in business don't come at the starting line. They come when you're ready to grow. Hiring an operator, expanding to a second location, upgrading your equipment. And yeah, those moments make for great stories later, but when you're in the thick of it, they're brutal. That's why SoFi built the Small Business Loan Marketplace to help owners like you scale without the stress. The SoFi Small Business Loan Marketplace is your one-stop shop to search and compare real financing options from trusted providers. You can scale faster and there's no hit to your credit score for searching for financing. You could even get funds as soon as the same day as you're approved. The next generation of business owners aren't growing by draining their savings or juggling credit cards. They're growing smarter with financing that fits their business. If you're ready to grow, head to sofi.com backslash Cody and see what's possible.
22:58 Codie Sanchez? And thanks to SoFi for sponsoring this episode.
23:03 Speaker 00 This episode is brought to you by Google Chrome. You think you know a browser, but Gemini and Chrome? That's new. It can help you with practically anything on the web, like restoring a vintage motorcycle from a 50-page restoration blog, or finally break down that long article you've had open for weeks. Gemini and Chrome is here for it. Ready to make anything online make sense? There's no place like Chrome. Check responses set up required. Compatibility and availability varies 18 plus.
23:29 Speaker 04 This episode is brought to you by Indeed. You're ready to level up your business, but the pressure to find the right person to make that happen is intense. Indeed sponsored jobs can help carry the load. It boosts your job post to help it reach quality talent fast. Cut through the chaos with Indeed sponsored jobs. Get a $75 sponsored job credit at indeed.com/podcast. Terms and conditions apply. Hiring now? Then this is a job for Indeed sponsored jobs.
24:00 Codie Sanchez? I want to ask you a bunch of rapid fire questions, actually, that I've been wanting to ask you for a while. So this is for me mostly?
24:07 Speaker 01 Yes, I wear deodorant.
24:09 Codie Sanchez? Oh, you do?
24:10 Speaker 01 I'm so sorry.
24:11 Codie Sanchez? Is it organic though?
24:12 Speaker 01 Nope. Yeah, it is.
24:13 Codie Sanchez? It is, right? Is that true?
24:15 Speaker 01 Sometimes it doubles as hand sanitizer, but yeah.
24:17 Codie Sanchez? Oh my, actually, I know this about you. You've given this. Oh, share this hack. This is such a good hack.
24:21 Speaker 01 Okay.
24:23 Codie Sanchez? I was smelly one day.
24:24 Speaker 01 Kids, don't try this at home, but if you have an organic hand sanitizer that is mostly alcohol, you can all, it also doubles as deodorant.
24:32 Codie Sanchez? Yeah.
24:32 Speaker 01 Not mouthwash, but definitely deodorant because I've tried it.
24:35 Codie Sanchez? Yeah, and you gave it to me.
24:37 Speaker 01 Yeah.
24:37 Codie Sanchez? And I did, I thought it was actual deodorant and I used it for like a week straight. Because you didn't tell me. That's I trust you too much. Okay, so you do use deodorant, but you don't use non-organic ones because there is some data that shows that it's linked to cancer?
24:50 Speaker 01 Well, there are a lot of environmental exposures and I want to be very careful. There is the information overload. Everything is toxic. So there's kind of these two camps that everything is toxic. You have to eat organic. And then the other group that is organic is a waste of money. Don't worry about all this stuff. It's okay to have dyes. And I think the truth is often somewhere in the middle.
25:14 Speaker 01 But what we do know is that a lot of the stuff that we are using, it does contain a lot of chemicals. And this is true. It is probably the amount that we are using over a lifetime is probably not what we are using, say, a month at a time. For me and our household, we try to do as natural as possible.
25:36 Codie Sanchez? Yeah, so you're not going to be sponsored by?
25:38 Speaker 01 Celsius, I'm waiting. But again, so Celsius-
25:41 Codie Sanchez? I was gonna say the big deodorant companies.
25:42 Speaker 01 So Celsius Artificial Sweeteners is another big, for example, hot topic. I don't think the data is very strong that most artificial sweeteners are negative to the brain or the human body.
25:54 Codie Sanchez? Really? So you actually, I mean, you do drink as much caffeine as like, I don't know, a 300-pound bodybuilder per day. So maybe the other question is, I saw a video the other day that I was like, whoa, this is a title, and it was, is caffeine killing us?
26:11 Speaker 01 No.
26:12 Codie Sanchez? No.
26:13 Speaker 01 No. Some people do have a genetic snip that they are more susceptible to the negative side effects of caffeine, but you will know if you, if you are that person. I mean, you can always, of course, test for it. Happy to come to our clinic, we'll test you for it. But the reality is caffeine in a moderate dose is not going to be detrimental.
26:33 Codie Sanchez? What about, is caffeine bad for women when we're trying to get pregnant? I read another one saying coffee's bad for pregnant women, so you just want to steal all my joy.
26:40 Speaker 01 I'm sorry. When I was pregnant, I did not go over 200mg of caffeine.
26:44 Codie Sanchez? What about before you were pregnant, like trying to get pregnant?
26:47 Speaker 01 I'm not pregnant yet. Sign me up.
26:49 Codie Sanchez? Yeah. Interesting. God, there's so many things. Okay, how about this one? Are Lululemons making us infert- are Lululemon leggings making us infertile?
26:58 Speaker 01 I, if I were to put and rank the hierarchy of what is causing infertility, and let's say, what is the number one cause of female infertility? For young women, it's polycystic ovarian syndrome, which is also known as PCOS. There are two types of PCOS. One comes from the brain and the other is metabolic. The other being metabolic, guess where the biggest lever that we can pull for improving our chances of fertility if you are someone who has PCOS is?
27:28 Codie Sanchez? Muscle?
27:28 Speaker 01 Muscle. Exercise.
27:31 Codie Sanchez? Really?
27:31 Speaker 01 And diet.
27:32 Codie Sanchez? Wait, so you were saying if you have PCOS right now, you should be lifting and following a strength regime?
27:38 Speaker 01 Yes.
27:39 Codie Sanchez? I have never heard a doctor say that before.
27:41 Speaker 01 And I interviewed on my podcast, one of the world leading experts in PCOS. Her name is Dr. Melanie Kree. She is an MD PhD. And she did, if there are 10 studies on Ozempic or GLP-1s and fertility, she's done two of them.
27:56 Speaker 01 And I asked her, she was, you know, we're in a podcast. And I said, okay, so what percent body fat is it that allows someone to get pregnant? Or the ones that are going to really suffer on an ongoing basis? And she looked at me and she's like, Gabrielle, it has nothing to do with body fat percentage. It has everything to do with inter muscular adipose tissue. To break that down, it's how much fat is actually stored in your muscle. And that comes from insulin resistance, which in part of that is being sedentary. I mean, there are genetic risks for PCOS. But what we do know is that exercise and a good diet
28:36 Speaker 01 will often, I'm being very careful about how I'm saying this, will improve people's likelihood of conceiving.
28:43 Codie Sanchez? Why is it that doctors by and large don't tell us things like that?
28:47 Speaker 01 It's a lot to ask for someone to be trained at an expert level in multiple domains. In order to become a physician, you're already going through four years of undergrad, four years of medical school, then training, and then a fellowship. To also ask that person to be an expert at nutrition is a lot.
29:07 Codie Sanchez? How many studies you have to read to go, probably better than you work out?
29:11 Speaker 01 Not that many. Not that many.
29:14 Codie Sanchez? 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.
29:21 Speaker 01 No, but I will say, 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 you 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.
29:51 Speaker 01 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.
30:08 Codie Sanchez? Wow. What changed?
30:10 Speaker 01 I think that the scientists determined that it wasn't relevant, that dietary cholesterol had very little impact on blood level cholesterol.
30:18 Codie Sanchez? Dude, I feel like doctors need like a beeper or something like this, like can they give them the updates? Like, is there some nationwide system where when new data comes out, they say, well, all doctors should know this, or there's not really a way?
30:31 Speaker 01 That's a really good point. There is, but it's per specialty. And again, nutrition is challenging because it's something that everybody does. Eat becomes very difficult to get through the noise.
30:45 Codie Sanchez? Yeah. The tough part is there's the other side of the coin too, right? Which is like, we have all these people online giving all of this advice who are definitely not a doctor, never read a study before or read one like on the side, don't really understand how to analyze peer reviewed studies, and are also sharing a lot of information like, if you eat seed oils, you about to die. And so it can kind of become-
31:07 Speaker 01 Which we know that that's not true.
31:08 Codie Sanchez? That's so controversial too, because I feel like if we had, you know, let's say I had Paul Saladino here, you here, Huberman here, and Alex Clark, there'd be a war.
31:20 Speaker 01 But here's what I would say. I would say, let's call in the people that have done these studies and let's talk to them. So for example, Dr. Kevin Mackey, he was the, and he still might be, the president of the Lipid Association. This guy's a career scientist. And I was like, Kevin, what's the deal? And he said, the evidence doesn't support that seed oils are causing the derangement that people are saying.
31:43 Codie Sanchez? What about when they say that's because the studies haven't been around long enough? Or the, you know, big pharma and the food industry are the ones that pay for it, so...
31:53 Speaker 01 People will always look to something.
31:55 Codie Sanchez? But that's not what you're seeing in the data. You're saying these studies actually seem reasonable. We have enough data. We're analyzing it in real time.
32:02 Speaker 01 And the good studies will also talk about the limitations. And we also know that whole foods are a great choice. And if we think about that, then we can become less hyper focused on these little things. So the issue isn't food dyes, the issue isn't seed oils. The bigger issue is, how do we feed for human health? All these other things are distractions.
32:27 Codie Sanchez? Then why, when I go to Europe, can I eat all the bread and all the food and I lose weight?
32:33 Speaker 01 You're probably walking more than 10,000 steps.
32:35 Codie Sanchez? Probably about 2,000 here, about 12,000 there.
32:38 Speaker 01 And also, you're probably eating from whole food sources. Maybe you're getting outside more. But the reality is, it's very difficult to hyper focus on one thing. It would be like for the entrepreneur, the one problem in your business is just because of this. You have a really rude front desk person. And you're like, no, you guys are not taking care of your taxes. You don't have good lead gen. There's a whole, I could find 100 other reasons. But the foundation is your business is not set up well. The same is for nutrition.
33:12 Codie Sanchez? Yeah. Okay, what about, I heard a study the other day that said loneliness causes dementia?
33:19 Speaker 01 We are, and I actually saw that study, so we are social creatures.
33:24 Speaker 01 And I don't know if it's loneliness. I mean, I think that that's probably subjective and they probably use survey data. But we do know that not being in relationships and having relationships around you is a risk factor for depression and anxiety and dementia.
33:40 Codie Sanchez? And so what's the solve for that?
33:43 Speaker 01 Hang out more.
33:44 Codie Sanchez? I like that.
33:45 Speaker 01 But not necessarily, it's interesting. So when I say hang out more, and I haven't seen this data, but we're not talking about social media hangout, having real relationships with real people that you can count on. Because AI is coming in and take over. And people are creating relationships with AI bots.
34:07 Speaker 01 And it is very disruptive for the human connection.
34:12 Codie Sanchez? What does the data tell us about AI relationships or parasocial relationships versus in-person relationships? Like, does one supplement the other? If I'm talking to my AI all day, if I'm on Instagram all day, and I feel like I'm engaging with people, does that actually feel like engagement in my body?
34:31 Speaker 01 It's it's not the same, but there there is data to suggest that you do have that same feeling, but it is it is not the same. And I think we're also going to start to see more of that data as well.
34:45 Codie Sanchez? So like for our health factor, it doesn't make me healthier and less lonely to engage online, but it does make me healthier to engage in person.
34:55 Speaker 01 Yes. And I can't say for sure. Again, I have to be very clear about, you know, again, doctors and scientists, it's we should be very careful about what we're saying. For some people, could it be better? Yes, but I think that it will always be better if you are engaging in person, because we have nonverbal cues.
35:13 Codie Sanchez? Yeah.
35:14 Speaker 01 And we are somewhat of a connected nervous system. You know, our eyes connect, I mean, this is how we communicate, not just verbal communication. You cannot do that with a robot.
35:25 Codie Sanchez? Yeah. Well, and then obviously, aren't there a lot of studies out there about physical touch, too, and how important that is?
35:30 Speaker 01 Yes.
35:30 Codie Sanchez? And so if we're completely replacing physical touch, I imagine that can't be great. I mean, I saw it with my grandparents, for instance. They, one side of the family, had my grandma super engaged. Like, we stayed in touch with her. She still had relationships. She still went out in the world during COVID. The other side, they were super quarantined. Nobody was around them. They never left their house. They were really antisocial, sort of like mandated. And one side, I mean, it was wild. My grandma is older. She's like, she's like asking me about chat. She'd be TNAI now. She's so with it. She's 100 years old. The other two, I mean, we lost them the last five years. Complete dementia, like lack of idea about where they are, not able to really use their own faculties at all anymore. And of course, this is all.
36:16 Codie Sanchez? You know, qualitative, not quantitative, but it was hard actually watching it and seeing them completely decline almost the second that they stopped having interaction. And I personally was like, I'd rather die from COVID than like slowly decline in dementia because I'm by myself.
36:35 Speaker 01 Yeah, it's really tough. And there are other factors that we know. So for example, physical touch releases oxytocin. And oxytocin is what we think of as that bonding hormone. If you are sitting in a chair and have the massager chair, you don't release the same amount of oxytocin. And there are biological and physiological differences when you are engaging with human connection.
36:58 Codie Sanchez? So if they're not getting any of that, they're not having oxytocin release. And what does oxytocin release do? Is that good for your brain?
37:05 Speaker 01 It is. It is good for your brain. It's good for your mood.
37:08 Codie Sanchez? Yeah.
37:09 Speaker 01 It's, you know, think about it. Women release oxytocin when they have a baby, when they have sex, or when they orgasm.
37:17 Codie Sanchez? Good clarifier.
37:19 Speaker 01 You can also take oxytocin intranasally, which you can.
37:23 Codie Sanchez? Wait, what?
37:24 Speaker 01 Yeah, for mood, for milk letdown. Men and women can take it.
37:28 Codie Sanchez? Like, like you snuff oxytocin up your nose with like a sprayer?
37:32 Speaker 01 Yeah, you know, some people take allergy spray.
37:34 Codie Sanchez? I love that. You go, yeah, totally. Aren't you doing it too, Cody?
37:38 Speaker 01 Yeah, I've got some my prayers, as a matter of fact. But the reality is, what we are talking about is what are we going to do with this society that we live in now? How do we reorient ourselves to just a healthy lifestyle, which again, starts with muscle, training, protein. It's not that complicated, but also good relationships, especially in the wake of this increase in AI online community. And again, if people want to perform at their best, then the ways to do that, I think are very clear.
38:09 Codie Sanchez? What do the studies tell us about being negative and being smarter or having a healthier brain? Like, if you have negative thought patterns, are you more likely to shrink your brain size? Are you more likely to have a stronger brain? Does it matter if I'm negative or positive?
38:23 Speaker 01 Well, I can't say that I have looked at those studies, but here's what I will tell you about the brain. That the, from a metabolic perspective, because this all ties in, the more overweight you are, the wider your waistline, the lower the brain volume. That's not good.
38:40 Codie Sanchez? Fatter you are, dumber you are?
38:42 Speaker 01 You heard it here, folks.
38:44 Codie Sanchez? Okay. Just make sure I check it.
38:46 Speaker 01 The other thing is that when you are training and when you are moving and doing cardiovascular activity, doing resistance training, you will have less atrophy. Your brain will be more robust in terms of preventing shrinkage. And this is what we see as women go through perimenopause, menopause. You do not want to be dealing with type 3 diabetes of the brain. As far as negative and positive, we know that sleep can help with brain function. That's the time the brain cleans itself. All very important. But again, a depressed brain, would someone say that that is a more unhealthy brain? I would say probably.
39:26 Codie Sanchez? And is this something that we are seeing accelerate in our country? Like, it seems like these days, more often than not, when I talk to, you know, my friends' grandparents, they have some version of dementia or Alzheimer's.
39:38 Speaker 01 Yes.
39:38 Codie Sanchez? So this is accelerating. And why do you think that is? Is this purely because of obesity and lack of muscle?
39:45 Speaker 01 I think that it's not purely, but I think that that is the main driver. Because think about all the activities that ride with healthy muscle. You're out, you're moving more, you're motivated. Is it the muscle itself? From a metabolic perspective, yes. Type 3 diabetes of the brain is insulin resistance of the brain. What your body does, your brain also does.
40:07 Codie Sanchez? Like, do doctors recommend muscle, you know, strength training?
40:11 Speaker 01 Good doctors do.
40:12 Codie Sanchez? Good doctors do.
40:13 Speaker 01 Yeah.
40:13 Codie Sanchez? But most of them today would recommend basically pills and crossword puzzles, right?
40:18 Speaker 01 I think that we are starting to see a shift. For the last 50 so years, we've been focused on obesity, as if this is the sole problem. And I would argue that obesity is just one problem. Alzheimer's, cardiovascular disease, diabetes, obesity, that these are all symptoms of unhealthy skeletal muscle. And if you are worried about all of these other things, including your performance at work? Then you have to focus on the things that you actually have agency for, which is not actually weight loss. I cannot tell my body to lose two pounds. But I can tell my body, okay, you're going to go squat 120 pounds.
40:58 Speaker 01 So there are things that we have the option to control and then the things that we don't.
41:05 Codie Sanchez? By the way, I have a live event. I only do one a year. It's huge. How big? Really big. In Austin, Texas, just for people who want to make more money, buy businesses, build businesses. It's called Main Street Over Wall Street. So if you liked this episode, you're probably going to want to be there. There's only a couple hundred spots left. So click below. I want to shake your hand in person in Austin, Texas, or go to MSOWS.com. MSOWS. We'll see you there. We've been blown away by how fast this show is growing. Like getting to hang out with you every single week is so cool. But most of the people who tune in every week still haven't subscribed, which is crazy. It is the simplest way, though, to help me, us, keep scaling. So I can't thank you enough for your support. Like, we would be nowhere without you guys.
41:50 Codie Sanchez? And I just want to jump back into my conversation, but I also want you to do it subscribed. Oh, and share it with a friend if you liked this episode. I think it's better when you profit together, you know?
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42:56 Codie Sanchez? I think we should try some hot takes on health. What's the dumbest diet trend you've seen people fall for?
43:04 Speaker 01 There are two. Do I have to have been alive for them?
43:07 Codie Sanchez? No.
43:07 Speaker 01 But there was the Lucky Diet. People smoked to lose weight.
43:10 Codie Sanchez? Wow, that's wild.
43:11 Speaker 01 I just can't imagine how bad you would feel and how bad you would smell.
43:14 Codie Sanchez? Very smelly.
43:14 Speaker 01 I mean, they were definitely single.
43:17 Codie Sanchez? Totally single.
43:17 Speaker 01 So the Lucky Diet, there was also the amphetamine diet, the fen-phen diet. Yeah, I don't think that was probably a good one. Cabbage soup diet.
43:26 Codie Sanchez? Is that a real thing right now?
43:27 Speaker 01 That is. And also the wine and egg diet.
43:30 Codie Sanchez? Sounds great.
43:31 Speaker 01 And this was three, each meal, so for three meals, a glass of wine and two eggs.
43:36 Codie Sanchez? Get out of town.
43:37 Speaker 01 Disgusting. I mean, your breath is gonna be terrible. So...
43:41 Codie Sanchez? There's a lot of doubt. Oh, God, yeah. Could you imagine hanging out with that chick at a cocktail party? No, thanks.
43:48 Codie Sanchez? Is it intermittent? What about intermittent fasting? Is that a breakthrough or is that just starving with better branding?
43:54 Speaker 01 I love that. Intermittent fasting, if we were to quantify that, that's eating in an eight to nine hour window. We recommend that to our patients all the time. I do not recommend 24 hour fast or longer because, again, it's difficult to hold on to muscle as it is. So if you reorient yourself to muscle, then fasting over 24 hours is, you know, that's like the no-go zone. You know, the crazy hot matrix? It's the no-go zone.
44:20 Codie Sanchez? It's like Tiffany plus a hairdresser?
44:22 Speaker 01 Exactly. No-go zone. But eight to nine hour feeding window can be great because the body, the biology doesn't like chaos. And as we're thinking about how do we get better and more healthy so that we can produce more? Or just show up more fully, then less chaos is better. If you are going to intermittent fast, great, but stick to those feeding windows. If it's eight to nine hours, then stick to that.
44:46 Codie Sanchez? So for a woman listening who's busy, got a lot going on, and has been told all these different things. She now knows she needs to strength train, probably. What is she eating and what is she not doing? Like, what can we tell ourselves, like, you can just take that off the list. Don't even worry about that right now?
45:05 Speaker 01 Okay. Should we start with the what she's not doing?
45:07 Codie Sanchez? Yeah.
45:09 Speaker 01 If she is very busy and not training, then she should not commit carbicide. And what is this? This is the body. So the average American is eating around 300 grams or so of carbs a day. The recommendation is 130 grams. Anything above that, you have to earn through exercise. So what she's not doing, if I could say, listen, lady, if you are not training and you are sedentary, do not eat a high carbohydrate diet, or you are essentially giving yourself an oral glucose tolerance test three times a day. We don't want that. Because as we have these metabolic dysfunctions, she then is at a greater risk for Alzheimer's and all these other diseases.
45:51 Codie Sanchez? So that means no bread, or less bread, less rice, less potatoes?
45:55 Speaker 01 Unless you're gonna train.
45:56 Codie Sanchez? Okay.
45:58 Speaker 01 But this is easy. Reduce your processed carbs.
46:01 Codie Sanchez? Okay.
46:03 Speaker 01 What she is doing is she's having around 100 grams of protein a day. Make it simple. 50 grams in that first meal, 50 grams in that last meal.
46:12 Codie Sanchez? So that's like...
46:14 Speaker 01 Just that's the minimum. She can do that.
46:16 Codie Sanchez? Uh huh. Okay. Which would be like a shake and some eggs.
46:18 Speaker 01 Great. Or a shake and a half.
46:20 Codie Sanchez? Okay.
46:21 Speaker 01 Or if she likes recipes, I have about 60 of them.
46:24 Codie Sanchez? I like that. Where would we go to get the recipes?
46:26 Speaker 01 This playbook.
46:28 Codie Sanchez? Well, let's be more specific. What playbook?
46:30 Speaker 01 Well, you can come over to my house, under the tree. Just kidding. Then get on Amazon. It's the Forever Strong Playbook. It's the book that I wish I had. It has how to train exactly what to do, exactly how to eat, exactly how to think about all these concepts, and how to recover, which no one does, in a very concise manual.
46:49 Codie Sanchez? Yeah. You don't have to read the, because the Forever Strong book is incredible.
46:52 Speaker 01 It's dense. You'll fall asleep. You fell asleep.
46:54 Codie Sanchez? No, I've read it. And I listened to it on audiobook, okay?
46:57 Speaker 01 You kind of fell asleep.
46:58 Codie Sanchez? I did not fall asleep. But if I could just get the playbook of only what I'm supposed to do, I'm on it.
47:03 Speaker 01 Yeah.
47:03 Codie Sanchez? Like, so, okay, we'll include the link below, and then Forever Strong Playbook, anywhere you go and buy it.
47:07 Speaker 01 Here's my question. You see entrepreneurs all the time, and business owners. What is the disconnect between actually taking the action to get healthy? They will never outpace their biology, ever.
47:22 Speaker 01 Why if you know this is going to make you a better business person?
47:27 Speaker 01 And if we think that entrepreneurs are like these modern day warriors, because listen, they can suffer more than anyone else that I've ever seen. So take out the military. Like, look, you guys are in your own whole other category. But entrepreneurs can suffer more pain, more loss, are willing to take risks.
47:45 Codie Sanchez? Yeah.
47:46 Speaker 01 Yet you ask them to do 100 pushups and they're like, I'm out.
47:49 Codie Sanchez? I don't know. There's something wrong with our brains because I'm the same way. It's so, I think maybe it might be the difference between like acute and what is that called? Like continuous stress?
47:59 Speaker 01 Chronic, yeah.
47:59 Codie Sanchez? Chronic. Like we do really well, I think with chronic stress and like chronicing. We're like a bunch of marathoners. We're just over here running continuously in our business. But when you give us acute stress, which would be like acute physical stress, so like, I gotta go do burpees or workout with Gabrielle. It's like for some reason, it seems like it bothers a lot of entrepreneurs. So I think there's that. One, we're marathoners, we're not sprinters in many ways. And then I think the next thing is just habit stacking. We've habit stacked for so long, our number one priority as being business related or money related, that, you know, we just have to rewire our system to say, no, no, this actually makes me money here. But it's very hard to see the direct line correlation between my workout and my
48:43 Codie Sanchez? balance sheet. You know, that is somehow we just lose all causation between the two.
48:49 Speaker 01 But what about getting that right meal in?
48:52 Codie Sanchez? Yeah.
48:52 Speaker 01 Because a lot of entrepreneurs, you call them right after lunch, 90 minutes later, they're napping under their desk.
48:57 Codie Sanchez? Yeah.
48:58 Speaker 01 But if you can just get that one meal right, you'll feel better by the next meal.
49:04 Codie Sanchez? Yeah, it's totally rational.
49:05 Speaker 01 It is.
49:06 Codie Sanchez? Well, I think the other thing too is a lot of entrepreneurs, when you think about it, you have so much misery during the day. I think you have a great case in your head. Humans are incredible self rationalizers, right? So I'm like, I worked so hard today. I worked hard all day today. I took all the issue. I've also got decision fatigue by the end of the day because I'm decision, decision, decision. At the end of the day, where's my glass of wine? I just, I deserve it.
49:26 Speaker 01 You deserve it.
49:27 Codie Sanchez? You know, and so we have a negative narrative in our head.
49:30 Speaker 01 You know, we have a name for that.
49:31 Codie Sanchez? What is it?
49:32 Speaker 01 That's called the midlife body starter kit, right there. The I deserve it, the midlife body starter kit. I guarantee you another 40 pounds.
49:41 Codie Sanchez? That is actually very true.
49:42 Speaker 01 I mean, yeah. But yeah, I think that if we can, I believe that we can be a healthier, stronger, more robust society, just like you think we can all be business owners.
49:53 Codie Sanchez? Yeah.
49:54 Speaker 01 So if we can connect the two, then you have a culture that is unstoppable. And that, and that I think is what we're trying to get to.
50:01 Codie Sanchez? Yeah, I mean, I think the other thing that's like helped, like when I get in a flow and I'm going for a few weeks, I'm killing, like my step count, hi, I'm in the gym, I got the trainer, you know.
50:12 Speaker 01 You've got the weight vest on.
50:14 Codie Sanchez? Yeah.
50:14 Speaker 01 Whatever happened to our, our weight vest calls and talks, like that just completely fell off.
50:18 Codie Sanchez? Well, you kept doing it. I did not. And you know, I think, um, I have a very high tolerance for doing the, the business stuff, but I got a habit stack in order to do the, the physical thing. And so, um, that's why I like listening to you because it's just, it's a reminder. You're like, you're like the female David Goggins. You're like, listen bitch, get moving.
50:37 Speaker 01 No one is going to run that long. I run like four feet and I'm done.
50:41 Codie Sanchez? That's it. Well, we do, we do call you the, what do we call you? Ant woman and the tiny tornado because half these videos of you, which I should put up here, that last one you sent me, you're throwing like a, it's a boulder over your shoulder, wasn't it with you? She just goes, eh, eh. 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?
51:08 Speaker 01 And it doesn't mean it's easy and it doesn't mean it's convenient.
51:11 Codie Sanchez? No.
51:12 Speaker 01 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, a standing treadmill desk because it's 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.
51:48 Codie Sanchez? And it really does seem like we're getting cancer more than we ever have before. You know, I just saw today, a woman that I really respect, whose name is Brittany Turner. She just announced that she has cancer. She's like a badass.
52:01 Speaker 01 What kind of cancer?
52:02 Codie Sanchez? It's a good question. I don't know. I saw it on the Instagrams and super healthy from the outside looking. And so, you know, and then I have another girlfriend, whose name is Bridget, who's been battling cancer for a year.
52:15 Speaker 01 That's really sad.
52:16 Codie Sanchez? Uh huh. And she's super young, you know, maybe 35, 38, something like that.
52:21 Speaker 01 Yeah. And I also want to say that if someone is really young and they get cancer, typically there's a genetic cause. And then also cancer is not anybody's fault. And if you see a good physician, and there's a lot of discussion whether people should do this or not. But we do this in our clinic and we do full body Prinova or full body MRI scans. And also we've done it for you. We do blood tests for cancers. Just screening. At the very least, it's peace of mind. And so we do know that there are certain behaviors that increase people's risks of various cancers. Obesity is one of them. I'm pretty sure alcohol is a carcinogen.
53:03 Speaker 01 This is going to be really controversial, but a ton of sun exposure.
53:07 Codie Sanchez? I thought that was a new thing. We don't do sunscreen anymore.
53:09 Speaker 01 No, we do.
53:10 Codie Sanchez? I was just telling my mom today.
53:11 Speaker 01 Mom, yes, we do do sunscreen, or at least we do sun protection clothing.
53:15 Codie Sanchez? Okay.
53:15 Speaker 01 You know.
53:16 Codie Sanchez? I'm into the clothing. I thought there was new things about how all the sunscreen has all the chemicals in it.
53:20 Speaker 01 So pick one that is a mineral based sunscreen.
53:23 Codie Sanchez? Okay.
53:23 Speaker 01 Or wear clothes.
53:24 Codie Sanchez? All right.
53:24 Speaker 01 But the sun is going to, at some point, cause DNA damage and, you know, it's a risk factor for skin cancer.
53:31 Codie Sanchez? Yeah, I was there more for like the aesthetic stuff. I don't want the wrinkles.
53:34 Speaker 01 Yes, well, me neither. But, but again, how do we think about preparing for the inevitable? Which sucks, but aging is going to happen to everybody. It's inevitable. And these things are responsibilities.
53:50 Codie Sanchez? How do we get your jawline? You gotta talk to my parents.
53:53 Speaker 01 You gotta talk to my parents.
53:54 Codie Sanchez? Son of a gun.
53:54 Speaker 01 I literally had nothing to do with this.
53:56 Codie Sanchez? If you have those things.
53:57 Speaker 01 You know what? If you chew enough gum and drink enough caffeine, come talk to me in here.
54:01 Codie Sanchez? I'll be gaffra a lion. The kids call that snatched jawline these days. You know that? That's what you have.
54:07 Speaker 01 That's good.
54:08 Codie Sanchez? Must be nice. I don't have that. Okay, so I want to talk about alcohol really quick. How bad is alcohol for us, really?
54:14 Speaker 01 It's not good.
54:16 Codie Sanchez? Barn like get rid of it? Don't drink it? No good?
54:18 Speaker 01 I'm going to give you my personal opinion. Correct. I do not think alcohol. I think it is a toxin. Period. And when we were examining people and we were saying, okay, so what is this person's risk factor for some kind of cognitive impairment? Alcohol was on the list. And people will say, well, a little bit of alcohol is okay. Okay, maybe, but it's kind of like, are you wanting to rationalize the fact that you are using it?
54:44 Codie Sanchez? Yes.
54:44 Speaker 01 Is it? Is it good? No, I personally don't think it is. Could you probably find some studies where X ounces a day is okay for you? Okay, fine. But if you want to pick a vice, just pick a different one.
54:58 Codie Sanchez? What? What vice do you supplement it with at the end of the day?
55:00 Speaker 01 Pushups. I don't know.
55:01 Codie Sanchez? Oh, God. You're such a psychopath.
55:03 Speaker 01 Or how about this? If you want to have some carbohydrates, fine, have your carbohydrates, then go for your walk.
55:07 Codie Sanchez? Okay.
55:08 Speaker 01 So leverage your body to balance out your choice.
55:13 Codie Sanchez? Okay, I like that. That seems reasonable. Okay, let's end on if you want to be the guaranteed unhealthiest person you can be, what do you do? Inversing thinking.
55:22 Speaker 01 Perfect. Do not exercise. Do not move. Walk less than 3,000 steps. Number two, absolutely without a doubt, high calorie, high carb, processed food diet.
55:34 Speaker 01 And number three, don't have any friends.
55:37 Codie Sanchez? All right.
55:37 Speaker 01 Guaranteed my recipe for misery.
55:39 Codie Sanchez? And get hammered every night.
55:40 Speaker 01 Yeah, perfect.
55:41 Codie Sanchez? Now we're going to be the number one worst. Okay.
55:45 Codie Sanchez? I, I think the only thing that I want to end with is you have this new book coming out. You, you made it basically for me and people like me who won't read the whole book. What?
55:59 Codie Sanchez? What do we need to know about this book? Who is this book for? Why should we pick it up right now?
56:03 Speaker 01 If you have a body, this book is for you. Period. It is how to think, how to move, how to eat, how to recover. It will tell you everything and it is evidence-based. It is not a workbook, but it's a playbook. So you know they've got like the playbook for life? This is the book that I wish that I had had.
56:21 Codie Sanchez? So good. Dr. Gabrielle Lyon, thank you for being here. Thank you for being my bud. Thank you for bullying me.
56:26 Speaker 01 No problem.
56:27 Codie Sanchez? You will bully me into...
56:28 Speaker 01 That's what I do.
56:28 Codie Sanchez? Doing heavy things, having friends.
56:30 Speaker 01 I mean, sucks, but...
56:32 Codie Sanchez? Doing what I say I'm gonna do. It's so lame. Okay, bye.
56:41 Speaker 05 Now, more than ever, we need someone on our side. But Rob Whitman? Whitman's votes drove up costs, cut Medicaid, and risked 350,000 Virginians' health care to pay for tax breaks for himself and his donors. He's not on our side. Shannon Taylor will fight corruption, cut taxes, and bring down costs. This November, vote for Shannon Taylor. She's for us. Paid for by HMP, the HouseMajorityPac.com. Not authorized by any candidate or candidate's committee.
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