Part Two: It’s Not Too Late to Transform Your Health! How to Improve Your Bone Strength, Supercharge Your Brain & Increase Longevity

Age Backwards! Dr. Vonda Wright Reveals the SHOCKING Truths About Your Health, Longevity, Hormones & Bone Loss Is everything you thought you knew about aging completely wrong? In this eye-opening episode of Mayim Bialik's Breakdown, Dr. Vonda Wright (double-board certified orthopedic surgeon, internationally recognized authority on human performance, and author of UNBREAKABLE: A Woman’s Guide to Aging with Power) exposes the hidden truths about your body, your hormones, your health, and your future. Discover how your musculoskeletal system is secretly tied to your mood, hormones, and even your purpose in life, and why osteoporosis symptoms infuriate Dr. Wright (and what you NEED to know before it’s too late!). Dr. Vonda Wright also breaks down: - The jaw-dropping statistic that 80% of women experience incontinence, and how to prevent it - Why the majority of Alzheimer’s patients are female, and what you can do NOW to lower your risk - Biggest MYTHS people believe about aging debunked! - How your diet and exercise actually change your genetic code - Why visualizing your ideal aging process can literally improve your future - Incontinence 101: Who it affects, what causes it, and how to retrain your body - Why women’s health is decades behind, and how this delay is costing lives - The 3 keys to resilience: Control, Challenge & Commitment, and how they make aging easier - What’s behind the alarming rise in suicide among female doctors and male orthopedic surgeons - How athletic activities improve mental health - Easy, realistic steps to boost fitness (no gym required!) - The shocking differences in how men and women age - Why you don’t have to choose hormone therapy, but why you MUST educate yourself - In your 30s or 40s? Over 50? Here’s exactly what to do NOW to protect your future health - How our culture’s obsession with thinness is killing women - How much calcium and protein you REALLY need for optimal bone health - Best ways to build bone density - Silent dangers of prioritizing weight loss over muscle strength - What REALLY causes osteoporosis (it’s not just a women’s disease!) - Shocking links between alcohol and hidden health risks - How the medicalization of midlife health changes is hurting women - Why menopause is behind a rising number of midlife divorces - How improving mobility can reverse chronic disease - How bone health predicts overall health - Surprising links between Alzheimer’s & osteoporosis - Dr. Wright’s top creatine supplement recommendation - Why cardio is more important than you think PLUS... Mayim teaches us the correct way to do Kegel exercises! This episode is a blueprint for powerful aging. Whether you’re 25 or 65, you NEED to hear what Dr. Wright has to say. Hit play, take notes, and take control of your future! Dr. Vonda Wright’s latest book, UNBREAKABLE: A Woman's Guide to Aging with Power: ⁠https://www.penguinrandomhouse.com/books/777365/unbreakable-by-vonda-wright-md/⁠ https://www.penguinrandomhouse.com/books/777365/unbreakable-by-vonda-wright-md/ Go to ⁠Superpower.com⁠ https://superpower.com/ to learn more and lock in the special $199 price while it lasts. Live up to your 100-Year potential. #superpowerpod Follow us on Substack for Exclusive Bonus Content: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bialikbreakdown.substack.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BialikBreakdown.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.bialikbreakdown.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube.com/mayimbialik⁠⁠⁠ https://www.youtube.com/mayimbialik%E2%81%A0 Learn more about your ad choices. Visit megaphone.fm/adchoices https://megaphone.fm/adchoices See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:04Mayim Bialik?

  Hi, I'm Mayim Bialik.

• 0:05Jonathan Cohen?

  And I'm Jonathan Cohen.

• 0:06Mayim Bialik?

  And welcome to part two of our conversation with Dr. Vonda Wright. She's a double-board certified orthopedic surgeon, an internationally recognized authority on human performance, longevity, and women's health. In part one of our conversation with Dr. Wright, we heard some astounding statistics about the proportion of Americans who are affected by poor bone density, by weak bones, and some statistics such as 80% of women are incontinent, 70% of all Alzheimer's patients are female. We talked about what happens as women age.

• 0:45Jonathan Cohen?

  And why it is that bone health and muscular health are key to helping us age well.

• 0:51Mayim Bialik?

  Part two is going to cover some more general guidelines. What are the warning signs of osteoporosis? What can we be doing to maintain our bone health? What kind of exercise do we actually need to be doing? And what things that are so common in our diets do we need to avoid? We're also going to talk about creatine and what kind of cardiovascular exercise is the best for metabolic fitness.

• 1:15Jonathan Cohen?

  As well as some top red flags that need to be checked out right away if they are happening to you.

• 1:22Mayim Bialik?

  Make sure to follow us over on Substack where we're going to do some of the exercises from Dr. Wright's book. And without further ado, here's our part two of our conversation with Dr. Vonda Wright.

• 1:34Jonathan Cohen?

  How many Americans are afflicted by osteoporosis?

• 1:40Speaker 02

  About 40 to 50% of women. So 25, if we say women are 51% of the population, that's about 25% of our population. We'll have it. It's big.

• 1:51Jonathan Cohen?

  What are some of the early warning signs that someone may be on the road to being at risk?

• 1:57Speaker 02

  Yeah, I love that question. So here are the risk factors. The, and if you're listening, write these down because these are the reasons you can go to your doctor and say, I want a DEXA scan before I'm 65 because insurance in this country will not pay for it until you're 65, which is a travesty. But if your mother is shrinking, osteoporosis can be genetically or inherited.

• 2:21Jonathan Cohen?

  My mother is shrinking.

• 2:23Speaker 02

  Yeah. Is your mother shrinking? Worse yet, are you shrinking? You know, some days I think I'm getting a little shorter. Am I shrinking?

• 2:34Speaker 02

  Am I female? Am I getting older? Those are all risk factors. Am I perimenopausal? Risk factor. Did I smoke? Do I drink more than two alcoholic beverages a day? That's a risk factor for bones. Have I, people don't realize this, have I rapidly lost weight? Have I done the weight yo-yo thing, right? Because fat through leptin talks to bone, right? It's a, if it creates a hostile environment to bone. So these are all, not to mention steroid use, autoimmune disease. Any of these risk factors can give you unhealthy bone,

• 3:15Speaker 02

  which is why you pick a few of them, march into your doctor's office and say, for these reasons, you need to order this for me. And if they won't, the good news is that you can Google, where do I get a DEXA scan? Where do I get a REMS ultrasound, which is the, the, the quality of bone scan? And you can buy one for about $90, which I realize $90 is $90. But if you save up your Starbucks money for 10 days, you've almost got.

• 3:43Jonathan Cohen?

  What are the top ways to care for your bones? Obviously getting scanned, knowing if you're at risk. But if you're generally healthy and want to keep your bones healthy, what are the top ways to care for them?

• 3:56Speaker 02

  You need to jump 20 times a day.

• 3:58Mayim Bialik?

  Yeah, I just started jumping. It's a thing that my trainer makes me do. I do a double jump. It's like a double, I jump off a step and she said it's the double jump.

• 4:06Speaker 02

  She's right. Tell her she's right. That will create four times body weight to. Impact your bones. You need to create four times body weight. Walking is about 1.5 times. Running is 2.5 times. Jumping from an eight inch step and then jumping up again. That's what I'm doing. Yes. Wait, is this why people wear weighted vests? We can talk about weighted vests. Weighted vests, yeah, the research on weighted vests has not been shown in isolation to increase bone density, but coupled with weightlifting, which is another way to build better bone. It does. So, um, jumping, lifting heavy. There are many reasons we have to lift heavy, one of which it pulls on bones.

• 4:51Speaker 02

  Number three, eat enough protein. Eat calcium-rich food. Magnesium, which is also great for sleep, is important for bones. Vitamin D does not directly increase bone density, but it helps with calcium absorption. So those are the nutritional things. The jumping, we talked about the weightlifting, we talked about, um,

• 5:15Speaker 02

  those are the main components. In addition to, if you want the top three, make your hormone decision.

• 5:23Speaker 02

  Lift heavy weights and jump up and down.

• 5:26Jonathan Cohen?

  Talk to us about lifting heavy weights. There's so much conversation about lifting now, more so, I think, than ever. Instagram, everyone's lifting. And why is it so important to lift heavy things?

• 5:38Speaker 02

  Well, you know, the truth is, it's always been important and it's just become popular now, such that gyms are replacing their cardio equipment with weightlifting. I recommend lifting heavy weights and I'll define that for you because you have to know your why. It's back to the why question again. If your goal is endurance, you're gonna lift light weights 25 or 30 times. I call them manby pamby pink weights. You can do that. If it takes you 25 or 30 reps of that lightweight to fail, which we're trying to lift to fail, your means I can't lift it one more time. You will build endurance. Fine, that's fine. There's nothing wrong with that, but that's not our goal when we're old.

• 6:22Speaker 02

  If you want big muscles, if you want a hypertrophy, we're going to do rep sets between 10 and 15. There's nothing wrong with that. But that is the goal of building bigger muscles. If you want strength and power, which is going to keep you off the floor, keep you independent, keep you doing what you want to do, when you want to do it, you need to lift heavier weights fewer times. So what does that mean? So the research backs up a rep range between three and six to failure. To failure means, let's, in my book, I write about four because that's what I do. So on the fourth, not, and it's not biceps.

• 7:05Speaker 02

  It's something like bench, it's the compound lifts. Four, I can do four, it's heavy. I may be able to squeak out five, but I'm not squeaking out six because I'm dropping the bar. That's the definition of failure. So that does several things. That builds strength first by recono- coordinating your neuromuscular pathways. Meaning the way nerves and muscle works is one nerve, one motor neuron, ends at a group of muscle fibers. You don't want the, these neuromuscular pathways working in an uncoordinated way because then you got a bunch of asynchronous muscle firing. You want everybody to do it together so that that makes you,

• 7:50Speaker 02

  that total strength is increased. So first, you reorganize your neuromuscular pathways, getting everybody to pull on the rope at the same time. Those are called beginner's gains. You'll get stronger, fast. Once everybody's working together, then that's when you have the slow incremental, uh, progressive overload. So we want to be strong, but that's not where it ends. Once we have worked up, sometimes if we're starting at nothing, it can take you six months, nine months, a year to, to get ready to lift heavy. But once we're doing it, And comfortable with it, then we're going to add some tempo. Because what's going to keep you from tripping over your work bag?

• 8:35Speaker 02

  I'm looking at my work bag, I trip over it a lot. But then I am quick and I'm powerful, so I spring over it is strength over time. So if you're squatting and you've built your strength and you want to increase your power, you're gonna go down one, two, three, really slow, and then you're gonna explode up. So we add the tempo to the lifting. So that is a long explanation, but uh, building muscle has always been good for us, it's just now popular.

• 9:11Mayim Bialik?

  Well, I'm thinking of those videos that Jonathan keeps sending me that I keep telling him to stop sending me of just like a dude in a field with a giant tire. And he's like, this is our new life. We're gonna roll this tire over. But now I get it.

• 9:28Jonathan Cohen?

  On all fours.

• 9:29Mayim Bialik?

  If this man tells me one more time about wanting to pull a sled. But, but I get what you're talking about now. It's like you're pushing your, you don't want to hurt your body. You don't want to strain anything. You want to find that weight of object, right? Doesn't even need to be in a gym. Find that weight of object that you can work with that allows you to exert yourself like five times. It's not just about like, oh, I'm gonna do this, right? That's very interesting.

• 10:01Jonathan Cohen?

  Also, I think one of the most important things you said for me, because I have been in this place where I've worked too much for a certain number of years. I was in a startup, I was traveling all the time, I didn't have consistency. I used to be athletic and then all of a sudden lifting heavy things, I would hurt myself every time. It can take six, nine months of getting yourself ready to lift again. And that work is not in vain. That's getting you ready to do the thing and to work out hard enough to help your longevity. And that is so important for people to know is that we have to get ourselves to a place where we can then lift heavy enough to build the muscle to help us.

• 10:43Speaker 02

  Because the reality is two things. The reality is even though in the front of this, it says six week program, that's a, somebody stuck that on there. It's not, we are talking about a lifetime. Of habits. This is a lifestyle. It sounds like a lot when you're like, do this, do this, do this, do this. No. We just layer on behaviors and when we master one, we do another and it just becomes the way we live. The other thing I think is interesting is, as you were thinking about it is I think women grossly underestimate how strong they are. And here's an example. Women are like, oh, I don't wanna lift heavy, I'll get bulky, or somebody told me to lift light weights.

• 11:27Speaker 02

  And then you go home and you lift your forty pound, three-year-old grandson off the jungle gym. I mean, we, we do really heavy things in our daily lives and then we go to the gym and we pick up the five-pound weight. So, let's just give our credit, give ourselves credit for how hard we work.

• 11:46Jonathan Cohen?

  What's the risk of alcohol?

• 11:48Speaker 02

  Well, the reason I stopped drinking alcohol, well, it was, I was never good to me. I'm Asian. I don't have alcohol dehydration. So I always got hot red like a beet. So never that good. But the reason I stopped, stopped

• 12:02Speaker 02

  is because as an orthopedic surgeon, my risk of breast cancer is four to five times higher than the general population because of my exposure to x-ray. And alcohol is a type two carcinogen and is classified with five or seven as a, as a contribution to five or seven different kinds of cancer. And with my increased risk anyway, no way. So everyone concerned about that risk could should just make an educated decision, right? Number one. Number two. And I haven't read papers on this. I've just, obviously I've seen it on the internet, but alcohol will kill your microbiome.

• 12:42Speaker 02

  So I don't know what percentage, but that's another reason, you know, women in midlife have trouble with their microbiome anyway. So I don't need more trouble. Another reason alcohol is, is opposite of goodness to midlife women, men and women, is because it disrupts sleep. It makes you pass out, but it doesn't help you get quality sleep, the restorative sleep. And with so many trackers available now, if you don't sense that in your own, I can't sleep tonight, I didn't, I don't feel rested, you could track it with, with these sensors. Those are many of the reasons, not to mention, you know, there are some data that it kills brain cells.

• 13:25Speaker 02

  And I can't quote that to you, but that seems to be a consensus.

• 13:30Mayim Bialik?

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• 15:01Mayim Bialik?

  I want to, you know, highlight one of the other aspects of alcohol, which you do address this kind of component of mental and spiritual fitness. You know, many people drink because it takes the edge off, right? And many women especially, you know, in particular, if you're part of the sandwich generation, where we're taking care of parents, we're taking care of children. There's so much being demanded of us that honestly, I'm not surprised that there's an entire field of marketing designed to encourage women to drink more because it, quote, "takes the edge off." And, you know, I mean, I don't mean to be cynical, but it's a little bit what I do here. You know, if you're having trouble sleeping because you're drinking too much, there's a pill for that.

• 15:45Mayim Bialik?

  They will, you know, like they'll give you a pill and it's like, I mean, I don't know a woman who's not on Lexapro and this isn't an advertisement for that, but like every woman is like, "Oh, I just couldn't cope, but then they put me on this pill and now I feel better," right? So you have this sort of like combination of like, we'll just keep adding pills to make you forget that you're a human, right? So what would you say to women who are kind of in this place of like, "I'm not read," and also, you know, this is like, it's a very long appendix that you have in this book, but it's fantastic because it's kind of like you get the book that teaches you and then you get to the appendix and like, this is how you're gonna put it together. Like, this is literally your manual. Follow this, do this, check it off.

• 16:30Mayim Bialik?

  It's all in here, but can you talk a little bit about this component of kind of psychological and psychiatric complexity that especially for women in perimenopause? You know, many of us are just being told, "Oh, if the hormones aren't working, we're gonna put you on this drug." Is that the solution?

• 16:48Speaker 02

  Number one, I want women in midlife to give themselves some frigging grace. It is hard, you know, when your hormones are complex and going everywhere and your 86-year-old parents and your teenage chi... I mean, listen, give yourself a little grace. What, you know, the Barbie doll experience of a perfect little Malibu home is not real life. So, number one, realize that. Number two, what's interesting to me is sometimes women decide, and the hormones are not a panacea at all, but I want, that's why I want people to make decisions based on fact, not future fiction. After the Women's Health Initiative came out in 2002, the, the prescription of mental

• 17:31Speaker 02

  health drugs went up more than 25% in women. And thank God that we have some chemical means to regulate mood, but on the other hand, if we can regulate our mood with the same hormone that we've always regulated our mood with, maybe that isn't also an option.

• 17:51Speaker 02

  But this is hard and some women have

• 17:56Speaker 02

  have even with their normal cycles estrogen is such a strong brain hormone. It's not a sex hormone. Many of my colleagues call it a brain hormone that even in normal periods, our mood swings are so debilitating. Sometimes we do need chemical stabilization and there's nothing wrong with that. I don't want to give women to be another, another reason to feel bad about it. But the, what it leads in the conversation to is the medicalization of midlife for women because there's a pill for your brain. There's a pill for your high cholesterol. There's a pill for your prediabetes. There's a pill, name of something. There's a pill for it.

• 18:39Speaker 02

  All of which have side effects and yet we're quibbling about estradiol, which can have side effects. But your body actually makes it. So there's this dichotomy going on. Let's do it naturally. Naturally with all the medicalization versus naturally by replacing the root cause, which is lost estrogen. And then see what we need. That's kind of where I see people are right now.

• 19:09Jonathan Cohen?

  I'm just going to button one thing that you said about alcohol. Your first thing you said was it's a type two carcinogen.

• 19:16Speaker 02

  Yeah.

• 19:17Jonathan Cohen?

  You didn't skip a beat.

• 19:18Speaker 02

  Uh, no.

• 19:21Speaker 02

  It's still, you still have agency to decide. You can decide what you want to do. I'm not saying, I'm not judging when I say that. I'm just saying it has been associated in multiple studies with changes in, in cell proliferation in a dangerous way.

• 19:36Jonathan Cohen?

  Is this one of the most under communicated and acknowledged parts of modern medicine? You hear it creeping up on the internet, but even now you're a little bit hesitant to say it.

• 19:47Speaker 02

  Oh, I'm not hesitant to say it. I'm just trying to be nice.

• 19:50Mayim Bialik?

  I think the thing is, you know, I, I joke that my children would not be alive if I didn't have red wine and chocolate, you know, on hand for all of those early years. But I, I think the notion, you know, is that Dr. Wright doesn't want to be like, people stop drinking alcohol. It's a type two carcinogen because it's going to turn a lot of people off because a lot of people are like, I will not stay in this marriage and in this home if I cannot have my glass of wine.

• 20:16Speaker 02

  I see that tied in most often because as the people come to me, I have a longevity practice and we're laying out, here are the steps, here's, here's your blueprint. When I get to, let's talk about the bottle of wine you share at dinner with your husband every night.

• 20:31Mayim Bialik?

  It's the only way I can tolerate him and let him have sex with me.

• 20:35Speaker 02

  Well, there is that, isn't there? But the, the reality is it's so social.

• 20:41Mayim Bialik?

  Yeah.

• 20:42Speaker 02

  That it's, it's, it's more than just the wine. It's the social and bonding experience of the sniffing the cork and oh my God, what rating does this have? Is this a 98? Did you bring me a?

• 20:54Mayim Bialik?

  Well, you can do that, you can do that with non-alcoholic wine. I think it's the effect, it's the social lubricant, and this is as someone who has chosen to stop drinking. Like, I know exactly what it did. It made me able to go to parties, interact with humans, and for many women, yeah, it loosens you up, right? Like, for a lot of reasons. So, yeah, it's not a joke.

• 21:15Speaker 02

  And, but you know what? Can we, can we talk about, oh, this is your podcast, I should let you, but something you said, something you said, the work of, what you said is so real, because the work of Louise Newsom and the Mayo Clinic found that 70% of midlife divorces after 20 to 25 years of marriage can be associated, at least from the women's standpoint, of a lack of understanding of what's going on in menopause. And, number one, and number two, the loss of estrogen and oxytocin, you finally, the rose-colored glasses come off and you're like, what the, what the F did I do? And then...

• 21:56Mayim Bialik?

  It's like, it's only the hormones that have encouraged me to perpetuate the species that have allowed me to tolerate.

• 22:04Speaker 02

  With you, right, with you.

• 22:05Mayim Bialik?

  With you, that have allowed me to tolerate that you constantly burp and fart and don't say, excuse me, and leave your dirty socks on the floor.

• 22:11Speaker 02

  And your chewing is too loud, for God's sake.

• 22:14Mayim Bialik?

  And when those hormones wear off, I'm out of here.

• 22:18Speaker 02

  I'm laughing, uh, and I'm still laughing, but you know, there, there's something to it. Seventy percent of women attribute it. So I just think what it means is that they're, from what you said, we cope whatever way we have. We need a deeper understanding. This is a family affair. It's not just the woman's problem. So to the point that I made my own husband, bless his heart, come on my podcast and talk about our experience. I'm like, Pete, you gotta tell the world what you lived through.

• 22:49Mayim Bialik?

  Well, and you know, we're, we're, you know, in, in some ways kind of poking fun at this, but, but you know, many of us, when we've, you know, spoken to many experts, you know, about menopause, we've kind of joked, like, we all thought our moms were just crazy, you know, and I'm thinking, gosh, there was so much more to it. But, you know, in a less funny tone, rates of suicide for women in this phase are staggering. They're very, very high. And that increase in a world that is not really supportive of this, it's tragic. It's tragic. And as you're talking about, this is something that is not inevitable. Right?

• 23:29Speaker 02

  Losing your hormones is inevitable. Not doing anything about it and feeling better is not inevitable. In fact, it's preventable. Everything is preventable. And it's not just hormones. I don't want people to believe that I think it's the magic bullet. It's hormones, lifestyle, social understanding. It's every bio psycho social facet. That's important. Yeah. It's 40 years of a woman's life.

• 23:59Mayim Bialik?

  Do you want to tell her about your hip?

• 24:00Speaker 02

  Let's talk about your hip.

• 24:02Mayim Bialik?

  Jonathan has had one hip replacement.

• 24:05Speaker 02

  Good for you, Jonathan. Why was that?

• 24:07Jonathan Cohen?

  I was 42. As they described it to me, I was born with an oval instead of a round.

• 24:14Speaker 02

  You had a CAM lesion. Yes, you did.

• 24:17Jonathan Cohen?

  And I was very active, was on, started playing hockey at six and was on the ice at four and skiing very early and was a kid who just like never sat down. And in my early twenties, I was playing competitive basketball. And when I played really, really hard. I just got this hip pain and I really didn't know what it was and I thought it was muscular. And I thought I just had to stretch more, but I couldn't ever stretch enough. And the more I played, the worse it got. So I just slowly started to taper back my activity level. Until I couldn't do little enough to make it not hurt. And by the time, um, there was a couple of years I didn't have health insurance when it was the worst.

• 24:58Jonathan Cohen?

  And I was working like crazy and I was in the startup world and I was like, I was working 16 hours a day some days. And I just, I was in a cab in San Francisco and I remember I couldn't get my leg out of the cab. So I just picked it up with my, like, put my hands around my quad and just lifted it out of the, and I just didn't think twice about it because I had a meeting to go to. And at a certain point, I was like, I went to a doctor, um, got health insurance and my startup had gotten funding. And I went and got, went to a doctor and I just wanted like a regular checkup. And she's like, is anything else going on? I'm like, yeah, my hip has just been hurting for like, I don't know, 10 years. And she does a range of motions. She goes, yeah, you really need to take a look at this. And I thought, never did it occur to me that I would need it to be replaced.

• 25:44Jonathan Cohen?

  And then I went and, and I got a scan and I went to do a follow-up appointment. And the first appointment, the woman was like, okay, so we're going to schedule with the surgeon. I was like, what are you talking about? Like, I still had no concept.

• 25:58Speaker 02

  Yeah, but I mean, at that point, he couldn't walk more than a block without pain.

• 26:02Jonathan Cohen?

  I couldn't tie my shoe some days.

• 26:05Mayim Bialik?

  So I wonder if we can use Jonathan's hip as an example of kind of a more general question I have. There are many people, and I think we have a lot of listeners who have exceptional bodies, special bodies. Do you have any sort of general guidelines for when something needs addressing? Even if you're young and think I don't need to think about it? What would some, you know, kind of red flags be that you shouldn't kind of keep pushing aside? But needs medical attention?

• 26:34Speaker 02

  You know, I'm all for, um, being tough. I mean, I'm a sports doctor. I don't want you limping off the field just because you're tired, right? And. It is normal to feel sore, especially with contact athletes while you play for a couple days afterwards. It is not normal for your joint or body part to be hot, red, swollen. You can't bear weight. It persists for more than a couple days. That is not how we treat elite athletes. We want to diagnose, we want to treat, we want to get in front of the inflammation. So those are guidelines. If the shape of your body part changes, if it's hot, red, swollen,

• 27:17Speaker 02

  if you can't move it or bear weight, get it checked out. So you don't just continue on it. Your story of giving up one thing at a time until you didn't even notice you were lifting your leg with your hands out of the cab, that's like being boiled in cold water, right? You just accept a little limitation a time at a time. And so probably what also happened is, although I don't want to put words in your mouth, you, you were only 42, you might have gained a little weight. You were so inactive. And that affects our brain. And so we don't even realize these things are happening. So going on and on and on

• 27:55Speaker 02

  is, is counterproductive to what's going on. Let's fix it because movement is so incredibly important for all aspects of life. There are actually 33 chronic diseases lumped together into a nomenclature called Sedentary Death Syndrome. Those are the 33 chronic diseases that kill us like that. And the one thing that makes them better is mobility. So on the opposite side of that, giving up your mobility for whatever reason, is putting you down that pathway. So I'm so glad you got a total hip. It's like a new lease on life.

• 28:34Jonathan Cohen?

  It really was. They said to me at the time, the only thing you're going to regret is

• 28:38Speaker 02

  Is not doing it sooner.

• 28:40Jonathan Cohen?

  They were 100% right. It took me six months to recover, to be fully back in athletic form, but it's been amazing, unbelievable.

• 28:50Mayim Bialik?

  I wonder if you can talk a little bit about what the health of your bones can predict about your health in general. So, we've talked a little bit about Alzheimer's. What does your bone health predict that might encourage people even more to lean into building bone health?

• 29:12Speaker 02

  Well, because bone is not only a structural organ, a storehouse organ, it is the birthplace of all your blood cells, in your pelvis and your long bones, right? So, the health of your bones in general creates an environment for that. It is a master communicator, meaning it produces so many hormones that, I mentioned osteocalcin, osteocalcin goes to the brain, it's critical for glucose metabolism, for insulin resistance, it is critical, another hormone called LCN2 is critical for satiety, telling your brain, "Stop eating", and that

• 29:54Speaker 02

  makes sense because it's a storehouse of nutrition. So, without healthy bones, you lose the efficacy of all that metabolic function, not to mention, for men, osteocalcin goes to the testes and helps you make testosterone, which is great for general health in men. And so, there's that communication and metabolic function of bone, and storehouse, and incubator, but bone, loss of bone, osteoporosis, becomes coupled with sarcopenia, which is the loss of muscle mass and function.

• 30:38Speaker 02

  And obesity such that if you have osteoporosis and you have loss of muscle and you have high body fat percentage, it's not one problem plus one problem plus one problem equals three. They are exponentially intertwined because of how they talk to each other. And osteosarco obesity, which is bad health and three organ systems is devastating. So it because of the crosstalk between organs, it's important.

• 31:15Jonathan Cohen?

  Is there a link between Alzheimer's and bone health? Is that the link there that multi-system?

• 31:21Speaker 02

  There, there is a link. We haven't done, we don't have the pathway of causation, but there's a huge correlation between people who has have osteoporosis and people who have Alzheimer's, such that when one is worse, one category is worse, the other category is worse. And, and they're working out the pathways right now.

• 31:41Jonathan Cohen?

  What about creatine?

• 31:43Mayim Bialik?

  Oh, my goodness, he wants to talk about creatine.

• 31:45Jonathan Cohen?

  Everyone talks about it. How important is it?

• 31:48Mayim Bialik?

  What's up with it? Why, when I tried to take it, did I get sick for days? It would not stop. It wouldn't go away. I had to stop.

• 31:57Speaker 02

  Creatine is important for a variety of things in the body. It's one of the most studied supplements, if you will, in that category. In terms of safety profile, it has been used, or I have been aware of it, since the early 90s, when we started using it in very high doses, in cyclical periodization for, I was working with wrestlers at the time, to try to build muscle mass in wrestlers. It was really high doses. At this point, we know that women have much less creatine, which is important for muscle function. A new study just this year shows that creatine at doses of 20 milli, 20.

• 32:41Speaker 02

  Grams can be very important for brain function and help cognitive function. So we think it works on multiple systems. So five grams a day for muscle saturation and helping build muscle mass and then maybe another five grams a day to help with cognitive function. There are two forms, monohydrate and hydrochloride, and the monohydrate, which is the most common form, can cause some nausea. And maybe that's what you experience. It causes GI upset.

• 33:12Mayim Bialik?

  I had extreme painful bloating and I wasn't even doing a high load dose. Valerie's also shaking her head. Many of us who are vegan women, you know, we had Dr. Rhonda on, Dr. Rhonda Patrick. Yeah. And she was like, just try it. It could change your life.

• 33:31Speaker 02

  She is a big fan of it. I mean, she's all over the data.

• 33:34Mayim Bialik?

  I was very ill and could not close my pants for five days.

• 33:39Speaker 02

  I wonder if the hydrochloride, which is not that common, but coming out in several products next year, might be easier on you.

• 33:47Mayim Bialik?

  I mean, I, I thought of trying it again. Also, you're supposed to take it with a ton of water. I think maybe I should have taken it with food. Like, I don't know. Anyway.

• 33:57Jonathan Cohen?

  With food, for sure.

• 33:59Speaker 02

  Yeah. So I take it because I get nauseated. I take it with either a protein powder or with food. I never just de novo because of that reason.

• 34:07Jonathan Cohen?

  You're a big proponent of running. Is that accurate to say?

• 34:11Speaker 02

  I think there's not a lot of reason not to. I was a marathoner, but that's not what I suggest for midlife and beyond, if we're strictly talking cardiac.

• 34:20Mayim Bialik?

  Yeah, my, my, my knees don't agree with you. My knees do not agree with you. My ankles don't agree with you. I mean, pavement is hard on some bodies. That's true.

• 34:28Speaker 02

  Yeah. Yeah. I mean, I don't care how you do your cardio. In the, in the framework I teach people now, I mean, I'm not against running, but in the framework I teach people now where it's an acronym FACE, flexibility and range of motion, aerobic. I don't say running. You because it's all about your heart rate. You can get your heart rate up with any activity from kettlebells to Alpine, the Alpine machine to stair stepping. I just care you get your heart rate up. So when you say I'm a fan of running, yeah, I've run some in my life and I think it's fine. But if I, if you're asking me, how should I do my aerobics? I'm going to say to you, I don't care as long as you get your heart rate in a certain

• 35:09Speaker 02

  range. So that is my evolved answer over the course of my career.

• 35:16Jonathan Cohen?

  And if someone is like, not really understanding the importance of getting their heart rate up, what's the thumbnail motivational answer so that people go out and start sweating more?

• 35:27Speaker 02

  Yeah, so, so we know that working at low heart rate based training is really good for metabolic flexibility, meaning that it helps your mitochondria, which are those powerhouses of your cells which convert fuel, whether it's sourced from amino acids and protein, glucose and carbohydrates, or fatty acids into the currency of energy, ATP, that's the job of the mitochondria. We know that at lower heart rates, as you're burning lactate before you pivot to burning carbs from higher load, that your mitochondria

• 36:08Speaker 02

  are very flexible. They can switch between energy sources and that's great for your metabolism. On the other end of the spectrum, which is how I prescribe now, I like people to do really short bursts of high intensity, thus the sprint interval. The reason being, that tells your body you're not dying, right? It stimulates muscle stem cell proliferation. It, um, uh, it does so many things. It helps with metabolism and insulin resistance. It's good for your brain, the badassery thing again. It's the in the middle heart rate zones where you're breaking a sweat, but you're not intense enough that people spend a lot of time doing a lot of reps, getting a lot of pain, and they come to my office

• 36:51Speaker 02

  every Monday. So those are the two edges of, of cardio that I now prescribe. It's the low intensity and sprint intervals.

• 37:00Jonathan Cohen?

  So one would be a VO2 max. Would that be the lower intensity where it's longer? No, that's not.

• 37:07Speaker 02

  Mm hmm.

• 37:08Jonathan Cohen?

  Or sorry, not a VO2 max, a zone two is what I meant to say.

• 37:11Speaker 02

  Yeah, zone two. And I'm careful to use that term because it means different things to different scientists. But in this building where I am, I'm fortunate to have a lab built by Enigo San Milan, who's one of the endurance scientists that has characterized zone two. And so we actually work people according to where their lactate threshold is. And if you don't have access to that kind of gadget, then it's 181 minus your age is a decent estimate.

• 37:43Jonathan Cohen?

  To get your heart rate to.

• 37:45Speaker 02

  Yeah.

• 37:45Jonathan Cohen?

  Got it.

• 37:45Speaker 02

  Yeah.

• 37:46Mayim Bialik?

  That's interesting. Doing the math in my head right now. Before we let you go, if you had to sort of give one motivational inspirational message to, in particular to the women out there who might feel like, I don't know where to start, it's too much work, I can't do it, what would you say?

• 38:06Speaker 02

  I would say, number one, that there is never an age or skill level when a simple investment in your daily mobility will not transform you. The consistency of a daily effort, number one. Number two, you are worth the daily investment. You have the worth to invest in yourself because your inclination is to invest in everyone else first.

• 38:36Mayim Bialik?

  Oh, really great. Thank you so much. We really appreciate you being here. The book Unbreakable, A Woman's Guide to Aging with Power, is exactly that. It's literally a guide and really, really appreciate your time and we just, we're so grateful. Thank you.

• 38:52Speaker 02

  Well, I'm grateful. It was a pleasure being with you.

• 38:59Mayim Bialik?

  That's a smart person. That's a person who knows a lot about everything in the body. I also love how every specialist we have on thinks that their field is the predictor of longevity, success. So I'm like, I gotta work on my bones.

• 39:13Jonathan Cohen?

  You do have to work on your bones.

• 39:15Mayim Bialik?

  You have to work on your bones anyway.

• 39:16Jonathan Cohen?

  Join the Substack community where all we will be doing from now on is double jumps.

• 39:22Mayim Bialik?

  Double jumps. What foods have a lot of calcium, do you know?

• 39:25Jonathan Cohen?

  Broccoli, leafy greens.

• 39:28Mayim Bialik?

  Tofu.

• 39:29Jonathan Cohen?

  Oh.

• 39:31Jonathan Cohen?

  That's good.

• 39:32Mayim Bialik?

  What else?

• 39:34Mayim Bialik?

  I'm gonna look it up.

• 39:35Jonathan Cohen?

  Let's foods.

• 39:36Mayim Bialik?

  High, oh, it's. Okay, I think I want to say.

• 39:39Jonathan Cohen?

  Calcium, I mean, dairy.

• 39:43Mayim Bialik?

  Dairy, yeah, yes.

• 39:45Jonathan Cohen?

  Milk products, cheese, yogurt.

• 39:47Mayim Bialik?

  Collards, the darkest greens you can think of, bok choy. Oh, seafood, but there's a lot of issues with seafood in terms of oceans and rivers and streams.

• 39:56Jonathan Cohen?

  Kale, collard greens, bok choy.

• 39:59Mayim Bialik?

  You know what? You're leaving out.

• 40:00Jonathan Cohen?

  Fortified soy, canned sardines and salmon.

• 40:04Mayim Bialik?

  Would you like to keep reading?

• 40:05Jonathan Cohen?

  Fortified orange juice with calcium, but that's added.

• 40:08Mayim Bialik?

  You know what has calcium? Sesame seeds, and you might be thinking, how many sesame seeds am I supposed to eat? First of all, I got one word for you, tahina. Made of sesame seeds, but you know what I do? I sprinkle sesame seeds on things you can sprinkle it on salad.

• 40:27Jonathan Cohen?

  I'm gonna sound ridiculous. What is a lamb squarter?

• 40:32Mayim Bialik?

  Yep, that's you sounding ridiculous. Everyone knows what a lamb squarter is. Fowler and I were just talking about lamb squarter before you walked in this room.

• 40:41Jonathan Cohen?

  Under the cooked, under the cooked green categories, L A M B S Q U A R T E R S.

• 40:49Mayim Bialik?

  And that's what happens when you use AI.

• 40:52Jonathan Cohen?

  I have never heard of that before in my life, and I know a lot of vegetables. Nettles, you gotta get a lot of nettles.

• 41:00Mayim Bialik?

  Jonathan, do you mean lamb's quarters?

• 41:02Jonathan Cohen?

  Yeah, I don't know what those are.

• 41:03Mayim Bialik?

  How did you pronounce it?

• 41:05Jonathan Cohen?

  Not like that.

• 41:06Mayim Bialik?

  Wait, wait, Canadian alert.

• 41:09Jonathan Cohen?

  It's like those videos where people are sounding out words that they don't know.

• 41:12Mayim Bialik?

  Yes.

• 41:13Jonathan Cohen?

  That, I don't know that word. Collard greens, bok choy.

• 41:17Mayim Bialik?

  Wait, I'm sorry.

• 41:18Jonathan Cohen?

  I'm trying to, I'm trying to move on.

• 41:19Mayim Bialik?

  You're trying to move on. It is called pigweed. Lamb's quarters, which Jonathan just. I can't right now.

• 41:28Jonathan Cohen?

  I thought that, yeah, I did not know. That didn't work.

• 41:32Mayim Bialik?

  That's manslaughter, manslaughter. Must have been a pretty funny joke.

• 41:38Mayim Bialik?

  Okay. Pigweed, it's called pigweed, or white goose foot.

• 41:43Jonathan Cohen?

  Oh, I would have known white goose foot.

• 41:46Mayim Bialik?

  It's a-

• 41:46Jonathan Cohen?

  That's a joke, I would not have.

• 41:48Mayim Bialik?

  You know what? Lamb's quarter root tea removes excess from the body by assisting elimination. Do you know what that means?

• 41:55Jonathan Cohen?

  It's a diuretic.

• 41:56Mayim Bialik?

  Makes you poop, yeah, it probably makes you poop.

• 41:58Jonathan Cohen?

  Hold on. Assist, what does it say? Assists, what was the first part?

• 42:02Mayim Bialik?

  Uh, assists in elimination, removing excess. But the young-

• 42:05Jonathan Cohen?

  Removing excess what? Everything? Just anything that's excessive in the body will be removed.

• 42:10Mayim Bialik?

  The young greens can be juiced for their calcium. In addition to A, C, B compl- Why isn't, everyone should be eating lamb's quarter or lum squater?

• 42:22Jonathan Cohen?

  Lum squ- squared? If you have actually heard of this vegetable, please comment. Please comment, we need to know.

• 42:32Mayim Bialik?

  Some people call it wild spinach. It is better than spinach. I mean, Google lamb's quarters. The hidden power. How your life can change.

• 42:41Jonathan Cohen?

  Where do you get this, though?

• 42:43Mayim Bialik?

  Oh, hold on. You know what its Mexican cousin is named?

• 42:47Jonathan Cohen?

  No.

• 42:48Mayim Bialik?

  God bless Spanish. H U A U Z O N T L E S. Huasontles.

• 42:58Jonathan Cohen?

  Eating lamb's quarters with a calcium-rich food such as dairy can help offset potential difficulties with calcium absorption. That's weird. Maybe it's not so absorbable. If it is absorbable, we should start the farm. We should, because kale had its moment.

• 43:18Jonathan Cohen?

  When I was growing up, kale wasn't a thing.

• 43:20Mayim Bialik?

  No one knew what kale was.

• 43:21Jonathan Cohen?

  This could be the thing that we make popular and bring to the world.

• 43:26Mayim Bialik?

  Would we call it, what would we call it? Pigweed?

• 43:28Jonathan Cohen?

  No, that, I don't think that-

• 43:29Mayim Bialik?

  Wild spinach?

• 43:30Jonathan Cohen?

  Could be wild spinach.

• 43:32Mayim Bialik?

  I kind of like lum squaters.

• 43:33Jonathan Cohen?

  We could call it lum squaters.

• 43:35Mayim Bialik?

  Just want everyone to know that this episode has been scrubbed of any references to defecation.

• 43:41Jonathan Cohen?

  There were a lot of references we had to cut. Mime really couldn't control herself.

• 43:48Mayim Bialik?

  Filling.

• 43:50Jonathan Cohen?

  Talk to us about-

• 43:51Mayim Bialik?

  No.

• 43:52Jonathan Cohen?

  The- I don't know why this episode was so silly when it's a very serious topic about longevity and the things that we can do. You know?

• 44:04Jonathan Cohen?

  Maybe this is why people come to us.

• 44:07Jonathan Cohen?

  For serious topics handled in the most lighthearted way.

• 44:11Mayim Bialik?

  Yes.

• 44:13Jonathan Cohen?

  I did my research on other interviews she's done. Very few jokes in those interviews.

• 44:18Mayim Bialik?

  She's very funny.

• 44:19Jonathan Cohen?

  I know, people don't know.

• 44:20Mayim Bialik?

  She's a very funny woman.

• 44:21Jonathan Cohen?

  If you appreciate our approach, we would like to hear about it too. Because sometimes I think maybe we're not being serious enough.

• 44:26Mayim Bialik?

  You know what? There's a lot of things in this conversation that lend themselves to like, what is happening?

• 44:32Jonathan Cohen?

  I'm so upset. The whole conversation. I was tracking and waiting to thread back to something that we let drop. And we didn't go back to kegels.

• 44:43Mayim Bialik?

  He's not gonna sleep for four weeks because we didn't talk about kegels. I'll tell you whatever you want to know, go ahead.

• 44:50Jonathan Cohen?

  Go ahead.

• 44:51Mayim Bialik?

  The best way to do kegels?

• 44:52Jonathan Cohen?

  She said we were doing it wrong.

• 44:54Mayim Bialik?

  Yes, I'm gonna tell you.

• 44:55Jonathan Cohen?

  First of all. We both started doing kegels independently when she started talking about kegels. We, if you zoom in on the video, someone should do this. They should zoom in on the video and capture our faces while she's talking. Because neither of us are fully listening. We're just counting the kegels that we're doing.

• 45:12Mayim Bialik?

  That's the difference between men and women. We can do kegels all the time. We do them at red lights. We do them when we're waiting for our coffee. We do them all the time.

• 45:19Jonathan Cohen?

  My face again, I'm doing kegels, I'm not listening.

• 45:22Mayim Bialik?

  Yeah, because you don't, never mind.

• 45:24Jonathan Cohen?

  You think I can only do one thing at a time, that's not true.

• 45:27Mayim Bialik?

  Okay.

• 45:27Jonathan Cohen?

  But she was saying it's not just about going and contracting. It's about going up.

• 45:32Mayim Bialik?

  Correct. I'm gonna tell you. You know what? This is an unofficial kegel.

• 45:38Jonathan Cohen?

  Seminar?

• 45:39Mayim Bialik?

  Seminar. I am basing this on the.

• 45:42Jonathan Cohen?

  Years of practice.

• 45:43Mayim Bialik?

  Years of practice and the instructions that were given to me. Of course I don't do them, nobody does them. Okay, but what you're supposed to do. So many of us, we used to be told just like squeeze, like squeeze, release. So like the muscles that you would use to like stop yourself from going peepee midstream. That's the muscles. I think it's. I think it's the same. So anyway, it's like if you were peeing and then you had to stop midstream, those muscles, it's like a clenching of all those muscles. That's what we used to be told to do. However, what my midwife told me to do is you pretend that you are on the bottom of an elevator and you want to go up to the fifth floor. And so what you do is in five increments, you increase the tension of the squeezing that you're doing. So it's a gra... You're trying to do it right now.

• 46:28Jonathan Cohen?

  I do it right now.

• 46:29Mayim Bialik?

  So it starts gradually and you go one floor, two floor, three floor, four, five, then you hold at the top and then you go down the elevator. You go down to the fourth floor, the third floor, and you release a little bit incrementally as you get to the bottom. And when you get to the bottom, you relax.

• 46:45Jonathan Cohen?

  I haven't been doing the releasing.

• 46:47Mayim Bialik?

  So think of it, you know, when you do those ab crunches and you go like, one, two, three, one? Not that. I go up in the elevator, I go down in the elevator.

• 46:56Jonathan Cohen?

  Really important also, we're gonna get metaphysical here for a moment because there is a practice in the Joe Dispenza meditation where you're actually pulling energy from your sacrum up to your pineal gland.

• 47:10Mayim Bialik?

  Oh, that's... Well, okay, hold on one second.

• 47:12Jonathan Cohen?

  This took a turn.

• 47:14Mayim Bialik?

  No, no, no. So in Kundalini yoga, there is a thing that you do with the second chakra and you squeeze all of your muscles. I would just, I take issue with the fact that it's going all the way to your pineal gland. But yes, the idea is that there is an energy cycling that occurs that begins with this second chakra. And it's, the notion is you visualize it spiraling all the way up your spine and that your eyes are actually focused while closed upwards towards what we think is the pineal gland. And so that is the connection that you're making. And there's a lot of sexual energy that comes up in Kundalini yoga

• 47:58Mayim Bialik?

  because it's focused on that chakra.

• 48:01Jonathan Cohen?

  If you're interested in this, also make a comment. We'll cover it in a Substack Live where Mayim teaches how to channel your energy upward. But even if you're just doing it... In a, in a very controlled way and you're not talking about going to your pineal gland. You can, I feel it up the back of my head.

• 48:19Mayim Bialik?

  I don't know what you're talking about.

• 48:20Jonathan Cohen?

  You don't feel it up the back of your head? So like, if I do this right now, and I'm level, elevator one, floor two, three, four, five. I feel energy moving up the back of my neck and I can feel it really intensely moving right up, up my spine.

• 48:35Mayim Bialik?

  I believe that that is happening to you, for you, through you.

• 48:39Jonathan Cohen?

  You don't feel anything?

• 48:40Mayim Bialik?

  I, I've never thought, it's like, remember I didn't know what it's like to have hot feet?

• 48:45Mayim Bialik?

  No? I just feel it squeezing and mostly I think about how this isn't gonna work and my uterus is gonna fall out one day while I'm like going to the grocery store. And TMZ will be there and they'll be like, "There's your uterus."

• 49:00Mayim Bialik?

  It's what I think about. I have no time to think about what's happening in the back of my neck.

• 49:05Jonathan Cohen?

  I don't, I've never heard Valerie laugh so hard during, she's engineering this episode and she's just picturing your uterus on the floor of Whole Foods.

• 49:17Mayim Bialik?

  No, I'd be at like Ralph's or something. It's not even Whole Foods. They'd be like, "Anne, she's not even at Whole Foods." "Erawan, oh, I could never go to that, that shopping mall again." "All the ladies are coming out of Equinox with their Brazilian butt lifts." And I'm like, "Oh, my uterus just fell out."

• 49:38Mayim Bialik?

  Guess I didn't do enough giggles? Guess I didn't feel it in the back of my neck spiraling up to my pineal gland?

• 49:47Mayim Bialik?

  Better eat some Lem's quarters?

• 49:52Mayim Bialik?

  I think we're done here.

• 49:54Jonathan Cohen?

  This episode has really taken a different turn. It's unexpected.

• 49:59Mayim Bialik?

  You know what? I'd like to end this episode with the list of the characteristics of people who are hardy. I also think it's really interesting to think about what's the difference between being hardy, being resilient, and having grit? These three things are, are different. You know, there are subtle differences that can be cultivated in specific ways. The 10 common characteristics that were found in the study by Barton and Stein. Hardy people confront fears, they remain realistically optimistic.

• 50:28Mayim Bialik?

  They have social support groups. They have role models. They have a moral compass. They demonstrated religious or spiritual practices. They accepted the unchangeable. They took responsibility for their own feelings. They understood stress as an opportunity for personal growth and they maintained a practice of physical fitness. Very interesting. Would love to hear the ways that you feel that you are hardy, resilient, or have grit. Make sure to follow us on Substack.

• 51:04Jonathan Cohen?

  You get a lot more of the silliness on Substack, but also some really deep conversations, too. I was just really taken by the idea that our visual process, the way that we imagine how life can be, has such an integral part on how life-

• 51:22Mayim Bialik?

  Our visualization process.

• 51:23Jonathan Cohen?

  And imagining what we're gonna do, the life we want to live, and how powerful that can be in order to create a vision of health. And I just love the message. It's not too late. It's never too late. You can take those incremental steps. It's so important to know that it could take six, nine months to get you to the place of lifting those heavy things. And that work, you can do it. Don't be discouraged by that. I have been in a place in my own life where I wasn't able to do that. I didn't have the strength. Every time I tried to lift, it would be too much, it would be too heavy. And I had to work in slowly. And I'm still doing this right now with a shoulder injury, slowly working my way back up to feel like I can do it.

• 52:03Mayim Bialik?

  And crafting a vision statement is something that we're gonna do over on Substack. So please make sure to join us over on Substack for a little tutorial on crafting a vision statement. And from our breakdown to the one we hope you never have, we will see you next time.