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00:50 Dr. Drew: Getting rid of breakfast changed his life. It has given him freedom, mental clarity and time. Recovery is enhanced. His love is power lifting and now he does CrossFit.
03:03 Dr. Drew: Practitioners need to know their way around the weight room or the kitchen. Not a lot of practitioners talk about exercise with their patients, probably because not a lot of practitioners exercise.
04:23 Dr. Alana: Dr. Alana’s finds that women struggle with fasting because of thyroid impacts. She may use keto/fasting as a strategy with older women who are not trying to get pregnant, obese or diabetic. She recommends a high fat whole foods paleo diet, with a focus upon quality food.
06:51 Dr. Sara: She finds that her female patients cannot go as long on their fasts as males. There should be a minimum of 12 hours from your dinner to your breakfast. Then try to extend it. Her athlete patients are into low carb/high fat. Performance and body composition improve, but things like anxiety, sleep quality deteriorates or shifts occur in their hormones/cycle.
08:45 Dr. Sara: Eating well and eating good quality food is the first step to health, which motivates patients to make other changes and start exercising.
10:46 Dr. Alana: What she recommends depends upon what that individual will stick with. Find what works for them. Perhaps it is food quality, following macros or exercise.
12:32 Dr. Drew: The quality of food is paramount. This displaces unhealthy foods and leads to other healthy behaviors.
14:17 Dr. Drew’s Eating/Workout Pattern: He may have some grass fed butter or MCT oil or eat a small amount of food, like ½ banana within 3 hours of a workout. During his workout he may have powdered magnesium, whey protein powder, branch chain amino acids, red tart cherry juice or creatine, which is now taken for neuro-regenerative properties in addition to muscle building. After your workout, your muscles are like a sponge, soaking up calories and driving amino acids into the muscle cell.
17:23 Dr. Alana’s Eating/Workout Pattern: She generally trains in a fasted state and feels better. Pre-workout she may have some coffee or a banana. During the workout she may have a protein shake with a small amount of carb. In her meal post workout she makes sure to have protein and a small carb. As she ages, she finds that she gets more neurological fatigue, nausea and burn out with training. Adding a replenishing drink at the hour point of her training has helped.
22:10 Dr. Sara’s Eating/Workout Pattern: Working all day and then doing a 3 hour workout at night, tanked her adrenals. Now she works out in the morning and her stress response is more manageable. She only has coffee, perhaps with collagen protein or MCT, before her workout. During her workout she uses Xymogen’s XymoBolX amino acid blend in her water. She is experimenting with post-workout nutrition and timing. Postponing the post-workout meal improves mental clarity.
25:04 Dr. Sara: Hormone dysfunction and exercise: Our metabolism and hormone levels change through the decades. Make adjustments. Our carbohydrate tolerance decreases as we age, so a fat adapted state is better. The body is a symphony. Work on everything at once.
26:45 Dr. Sara: Perimenopause Hormone Shifts: Progesterone falls the fastest. It plummets after age 35. High stress makes if fall faster. There will also be low DHEA and testosterone, impacting energy, stamina, recovery and muscle mass. Dr. Sara tries to get these patients to do strength training.
27:57 Dr. Shaw: She recommends short duration high intensity training for people who are carrying extra weight, polycystic ovarian syndrome, and hormone imbalances/not ovulating regularly. Long duration stressors impact ovulation and hormones. Just The people who are overtraining have placed their bodies in a stressed state. You may ask them to train less. getting people active is important.
31:05 Obesity Paradox: Some people who are obese have clear arteries. Some people who are thin, have occluded arteries. About 20% of thin people are metabolically obese.
32:48 Dr. Drew: Hypogonadism/Low Testosterone: A testosterone injection won’t help low T. It takes a multisystem approach. We need to look at the gut, liver, toxin exposure, insulin levels and fatty acids, as well as cholesterol, the building block. It starts with diet and nutrition. Also look at the circadian rhythm and adrenals. Men in their early 20s are coming to the doctor with low T. Exercise is a huge component to creating testosterone and growth hormone.
36:50 Dr. Drew: Toxins/EMFs and Hormones: Insulin receptors can be tied up by toxins, forcing you to put out more insulin. EMFs can be a culprit in low T and heart/vascular health. Do not put your cell phone in your pocket (or bra). Don’t put your laptop on your lap. We are being bombarded with WiFi from our neighbors. Airplane seats are now emitting EMFs for your electronics. Don’t sleep near your smart meter in your home. Heavy metals can be more challenging for some of us to process and eliminate and can impact hormones.
42:57 Dr. Alana: Male fertility is becoming more of an issue. Studies show that endocrine disruptors are being related to estrogen related issues, like fibroids and endometriosis.
43:40 Dr. Sara: If you have allergies, your immune system is toxic and overburdened. Clean it up and it will make a difference.
46:14 Dr. Alana: Consistent fasting may put too much of a stress on a woman who is having hormone issues surrounding ovulation. Lengthening the feeding period can help correct some cycle defects.
48:06 Dr. Alana: Doing keto while trying to get pregnant/nursing. There should be no reason why it would negatively impact fertility or the developing fetus. Ketone bodies help with the developing nervous system of the fetus.