Estima Urges Heavy Strength Training Over Pilates for Midlife Women

Estima呼吁中年女性以大重量力量训练取代普拉提 普拉提和低热量饮食无法维持衰老女性的骨密度与肌肉量，需要进行针对性的大重量抗阻训练以维持长期代谢健康。 Stephanie Estima博士概述了专门针对女性解剖结构和激素健康的循证策略，向传统的以男性为中心的健身模式发起挑战。她详细介绍了用于打造功能性力量与形体曲线的五大关键肌群，提供了针对女性深蹲的生物力学调整方案，并解释了挪威4x4等高强度训练方案如何在女性衰老过程中维持VO2 max。此外，她还探讨了针对性的补剂使用、盆底肌力学机制，以及如何将HRT和GLP-1等疗法与抗阻训练有效结合。 女性可通过针对三角肌、背阔肌、臀肌、大腿内收肌以及盆底肌与核心肌群这五个关键部位进行肌肥大训练，塑造出理想的沙漏型身材。 (33:10) 女性较宽的骨盆结构会导致更大的 Q 角度和膝部内侧剪切力，必须重点强化臀中肌以防止膝外翻并降低十字韧带（ACL）受损风险。 (37:52) 女性在深蹲时应采取略宽于肩且脚尖微外展的站姿，以适应骨盆与髋关节解剖结构，避免股骨撞击并顺利完成全幅度深蹲。 (42:16) 减速训练与“着地缓冲”练习能强化结缔组织吸收动能的能力，对防止高负荷运动损伤以及降低中老年跌倒性骨折风险至关重要。 (45:01) 女性的基础一级营养补充剂包括甘氨酸镁、Omega-3 脂肪酸、维生素 D3 搭配 K2 以及维生素 C，可通过“习惯堆叠”方式提高日常摄入依从性。 (49:01)

Dr. Stephanie Estima argues that the fitness industry harms women by treating them like smaller men and promoting chronic calorie deprivation, urging a shift toward building muscle mass, bone density, and metabolic capacity. Dismantling Restrictive Dieting and Female Archetypes (10:41) Dr. Estima categorizes common behavioral patterns among women navigating fitness culture, starting with 'Overwhelmed Olivia,' who suffers from analysis paralysis induced by conflicting online advice, and 'Skinny Fat Sophie' (thin on the outside, fat on the inside), who relies on light movements and severe restriction, leading to muscle atrophy and bone loss. Another profile, 'Exorcist Emily,' trains intensely but under-eats out of fear of gaining weight, using exercise punitively. Dr. Estima advocates progressing toward 'Dialed-In Diana,' who fuels adequately to support recovery and views exercise as self-care rather than self-punishment. She cautions that spot-reducing body fat is physiologically impossible and warns against extended fasts exceeding 10 to 11 hours. Because female egg cells contain roughly 100,000 mitochondria acting as environmental sensors, prolonged fasting can signal famine, suppressing ovulation and the menstrual cycle. Estima also dismisses the idea that carbohydrates should be permanently eliminated, noting that chronic restriction can impair thyroid function—marked by cold intolerance, hair loss, and thinning of the outer eyebrow—while emphasizing that calories out (via daily movement and lifting) should drive fat loss rather than starvation. Anatomical Considerations and Resistance Training Principles (33:10) Dr. Estima emphasizes that women should lift heavy weights, refuting fears of becoming 'bulky' by noting that 97% to 98% of women lack the testosterone levels required to build massive muscle mass. Hypertrophy requires approximately 10 working sets per muscle group weekly, taken within 1 to 3 repetitions in reserve. To develop an hourglass shape while building functional capacity, she prioritizes five areas: deltoids, latissimus dorsi, glutes, adductors, and the pelvic floor. Biomechanically, a wider, shallower pelvis increases the female Q-angle, angling the femur medially and creating inward knee shear that elevates ACL injury risk. Estima advises women to modify standard squat cues by adopting a wider stance and externally rotating their feet to clear hip impingement. Additionally, strong gluteus medius muscles are necessary to stabilize the knee during dynamic movements. Cardiovascular Reserve, Deceleration, and Connective Tissues (61:52) Cardiovascular exercise should target longevity and glucose management rather than calorie burning. For women with conditions like PCOS, sprint interval training and resistance work enable non-insulin-dependent glucose disposal. To counteract the natural ~10% loss of VO2 max per decade, Estima champions the Norwegian 4x4 protocol (four 4-minute intervals at 85%–95% maximum heart rate with 3-minute recoveries), citing study findings in postmenopausal women (~58 years old) who achieved a 10% VO2 max improvement and a 69% increase in mitochondrial efficiency over 8 weeks. Equally important is deceleration training, such as plyometric 'stick and land' drills, which trains tendons and ligaments to absorb kinetic energy and reduces fall risks. She warns that relying exclusively on low-load workouts like Pilates, while beneficial for core endurance, fails to provide the mechanical strain necessary to stimulate bone remodeling or build tendon tensile strength, leaving women susceptible to osteopenia and joint failure. Targeted Supplementation, Pelvic Health, and Recovery (49:01) Estima identifies foundational supplements for women, highlighting magnesium glycinate for sleep and muscle recovery, omega-3 fatty acids (2–4 g daily), vitamin D3 with K2 (minimum 4,000 IU daily), and vitamin C. She recommends 3 to 5 grams of creatine daily to enhance resistance training adaptations, increasing to 10 grams during sleep-deprived perimenopausal periods to support cognitive recovery across the blood-brain barrier. Hydrolyzed collagen (10–15 g daily) is recommended specifically for tendons, ligaments, and fascia, which do not respond to muscle-centric dietary strategies alone. Addressing pelvic floor health, Dr. Estima highlights that female anatomy must support three pelvic openings (urethra, vagina, anus) under cyclical hormonal shifts, pregnancy, and birth trauma. She notes that while Kegels help a weak pelvic floor, they exacerbate issues for hypertonic, tight pelvic floors. For overall recovery, she labels sleep as the top priority for growth hormone release and brain clearance, supported by sauna therapy and lifestyle medicine alongside therapies like HRT or GLP-1s. Dr. Estima concludes that sustainable female health requires moving away from the cultural imperative to shrink, focusing instead on acquiring physical strength, metabolic reserve, and connective tissue resilience. While medical therapies like HRT and GLP-1s can provide substantial benefits, she maintains they cannot replace foundational habits: progressive resistance training, adequate nutrition, and proper recovery.

加拿大脊骨神经学医生 Stephanie Estima 博士指出，传统健身产业将女性视为“缩小型男性”的极端节食和无休止有氧误导了大众；女性应当停止对“极度纤瘦”的盲目追求，转而立足女性独特的激素环境与骨盆生物力学，以渐进负荷力量训练、充足营养和高强度心肺储备来建立肌肉质量、骨密度与终身代谢韧性。 破除极端减重与断碳断食的生理陷阱 (4:46) Estima 博士指出，体重秤仅代表人体与重力的关系，绝不能定义女性价值；盲目追求极端纤瘦会导致严重骨质疏松与肌肉萎缩。她以自身备赛经历为例，体脂率降至危险的 11%（女性必需体脂为 10%–13%，健康基准为 18%–25%）曾引发长达数月的闭经与内分泌紊乱。临床上常见的“外瘦内肥”（TOFI）女性因惧怕重量训练而长期依赖极低热量与轻度运动，加剧了代谢恶化。此外，局部减脂在生理学上并不存在，通过极度少吃制造热量缺口会激活强烈的饥饿素反扑，合理的缺口应通过增加步数与抗阻运动来实现。 在饮食模式上，Estima 博士强调必须修复女性与碳水化合物的关系。生酮或断碳虽可在短期内改善 2 型糖尿病或多囊卵巢综合征（PCOS）的胰岛素敏感性，但长期禁绝碳水会破坏甲状腺功能，引发畏寒、脱发、外侧三分之一眉毛脱落和经血过多等病症。针对近年来风靡的多日长断食，她警告女性卵母细胞含有约 10 万个线粒体作为环境能量传感器，频繁或长期的禁食会被身体识别为饥荒信号，进而关闭排卵与月经功能；因此，女性更适合 10 至 11 小时的温和夜间断食，以保障摄入足量的全天蛋白质与微量营养素。 破除增肌恐惧与四大女性健康原型重塑 (10:41) 针对女性普遍担忧举重会变成“肌肉猛男”的误区，Estima 博士澄清约 97% 至 98% 的女性根本不具备过量增肌所需的雄激素环境，男性的睾酮水平是女性的 10 至 20 倍；力量训练初期的“肿胀感”主要是肌肉充血与水分滞留，或是皮下脂肪尚未削减时的暂时表象。同时，她否定了严格的“15分钟增肌合成窗口”迷思，指出肌肉蛋白质合成在抗阻训练后可持续 10 至 72 小时，全天营养总和远比争分夺秒喝蛋白粉重要。在体态雕塑上，女性虽然无法局部减脂，却能通过每周每肌群约 10 个接近技术力竭（储备次数 1–3 次）的有效训练组，“局部构建”三角肌、背阔肌、臀肌、大腿内收肌以及核心盆底肌，打造出健康的沙漏轮廓。 为帮助女性理清定位，Estima 博士归纳了四种健身原型：“信息过载型奥利维亚”（Olivia）因网络冲突信息陷入决策瘫痪，需以每天 5000 至 7000 步的微小阻力习惯切入；“外瘦内肥型苏菲”（Sophie）需增加进食并引入重物抗阻；“驱魔人艾米丽”（Emily）在健身房高强度过载训练却出于增重恐惧而严重少吃，把运动作为自惩手段；而理想目标则是“协调达人戴安娜”（Diana），她将食物视为支撑举铁与身体恢复的燃料与乐趣，将力量训练升华为主动的自我关爱与应对生活逆境的精神韧性。 依据女性骨盆结构优化力量训练与防伤 (37:52) 在运动解剖学层面，Estima 博士通过骨骼模型展示了男女骨盆的根本差异：女性骨盆更宽更浅呈椭圆形，这使得股四头肌角（Q角）显著增大，股骨向身体中线大幅内倾，形成天然的膝外翻倾向。传统源自男性的深蹲指导——双脚与髋同宽且脚尖朝前——极易引起女性股骨撞击并导致躯干代偿性前倾。为此，女性在进行深蹲等动作时，应采取略宽于肩的站距并将脚尖适当向外旋转，同时必须高度强化臀中肌，以主动稳定骨盆并防止膝关节在下蹲和弓步时向内塌陷，从而减少膝内侧剪切力与非接触性前交叉韧带（ACL）撕裂的风险。 Estima 博士进一步强调减速训练与结缔组织保护的重要性。许多韧带损伤和中老年跌倒骨折并非单纯因为力量不足，而是源于中枢神经疲劳与反应延迟，导致冲击负荷直接传递给关节而非由肌肉和肌腱缓冲。通过离心加载（负重拉伸肌腱）、双脚落地缓冲练习以及提踵等长收缩，能够激活阿基里斯腱等处的机械感受器，促进胶原重塑与肌腱抗张强度。针对当下流行的普拉提热潮，她肯定其对核心及骨盆底肌耐力的贡献，但明确指出仅靠轻重量普拉提无法提供刺激骨密度、逆转骨质疏松或强化肌腱所需的机械负荷；女性更需要将复合抗阻力量训练作为保护关节与骨骼结构的底层基石。 高强度心肺储备、科学补充与长寿恢复 (61:52) 针对心血管健康与长寿，Estima 博士警示人体最大摄氧量（VO2 max）在缺乏干预时每十年下降约 10%。她建议各年龄段女性保持冲刺与高强度间歇训练，例如室内单车上的“挪威 4x4”方案（以 85%–95% 最大心率运动 4 分钟，穿插 3 分钟动态恢复，重复 4 轮）。一项针对平均年龄约 58 岁绝经后女性的研究显示，进行 8 周高强度间歇训练不仅使 VO2 max 提升了 10%，其线粒体效率提升幅度更高达 69%，远超年轻群体。即使是对患有多囊卵巢综合征（PCOS）或胰岛素抵抗的女性，高强度冲刺间歇（SIT）与力量训练中的肌肉收缩也能绕过胰岛素直接促进细胞摄取葡萄糖，从而改善长期代谢弹性。 在日常支持与恢复维度，Estima 博士推荐了精简的必备营养补充组合：易吸收的甘氨酸镁用于神经肌肉放松；每日 2 至 4 克 Omega-3 脂肪酸以抑制炎症；4000 IU 以上的维生素 D3 搭配 K2 以维护性激素合成；以及 10 至 15 克水解胶原蛋白协同维生素 C 滋养关节软骨与肌腱。对于肌酸，她指出其不仅是阻力训练的力量放大器（每日基础 3–5 克），在围绝经期或失眠缺觉时将剂量提升至 10 克，还能有效穿透血脑屏障，为大脑神经系统提供即时能量与认知支持。在整体恢复体系中，Estima 博士将优质睡眠列为独一无二的“S级”核心，它驱动着生长激素分泌与脑部代谢废物清理，辅以红外或传统芬兰桑拿与更年期电解质平衡，构成完整的抗衰支持系统。 总体而言，Estima 博士构建了一套以女性生理分期、内分泌规律与骨骼力学为核心的训练营养范式，颠覆了传统的节食有氧教条。不过，本节目讨论主要基于其临床观察与特定运动生理学研究，对于绝经期激素替代疗法（HRT）与 GLP-1 药物的个体耐受差异，以及特定关节损伤人群的实际负荷承载上限，仍需要医疗专业人士提供个性化评估与长期追踪。

## Background 本期节目由著名访谈频道《The Diary Of A CEO》（主持人 Steven Bartlett）于 YouTube 平台发布，对话女性健康专家兼脊骨神经医学博士 Stephanie Estima。官方简介指出，本次访谈聚焦于打破长期误导女性的健身伪科学，揭示为什么追求极端苗条是错误的健康目标。内容涵盖阻碍女性身体蜕变的四大健康原型、女性进行力量训练的独特骨骼力学特征、长时间禁食对激素的破坏，以及女性真正值得服用的核心补剂策略。 ## TL;DR 埃斯蒂玛博士主张女性应从一味追求减重和节食的“失去思维”转向积累骨骼肌与骨密度的“获得思维”，彻底破除大重量训练会练壮以及碳水是发胖元凶的常见迷思。通过剖析“不堪重负的奥莉维亚”与“外瘦内肥的索菲”等健康原型，她结合女性独特的骨盆宽阔结构与更大 Q 角，详解了为何女性深蹲需要更宽的外展站姿，并强调离心减速能力对预防韧带撕裂与摔伤骨折的核心价值。此外，她警示长周期断食对女性神经内分泌系统的潜在损伤，系统梳理了甘氨酸镁、肌酸与胶原蛋白等分阶营养方案，呼吁女性借助渐进超负荷力量训练与生活方式医学在生命各个阶段重拾对身体的掌控与自信。 ## Atmosphere & style 整场对话在扎实的临床解剖学严谨度与直击内心的真诚共情之间达成了绝妙平衡，主持人与嘉宾既有现场脱鞋赤足示范深蹲力线、尝试高难度 X 支撑平板的生动互动，也有关于生命价值的深层反思。埃斯蒂玛博士坦率剖析了自己早年追求 11% 极低体脂导致停经的形体赛痛苦历程，以及身处人生低谷时健身自虐的脆弱过往，让科学知识充满了极具温度的生命厚度。聆听过程犹如经历一场驱散身材羞耻与认知迷雾的心灵重塑，严厉戳破商业消费主义谎言的同时，向所有女性传递出坚定、宽容且充满治愈力量的深切关怀。 ## Bulletin - [02:50](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=170s) 主流社会将女性健康狭隘地定义为体重秤上的数字，导致许多女性陷入极端节食和过度有氧的恶性循环；女性健身目标应从“失去体重”彻底转向“获得肌肉量、骨密度与结缔组织承载力”。 - [37:53](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2273s) 女性因更宽的骨盆结构和更大的 Q 角，在深蹲和下蹲缓冲时更容易出现股骨与胫骨内旋，盲目套用男性的狭窄站姿口令会显著增加前交叉韧带（ACL）的剪切应力。 - [24:47](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1487s) 97% 至 98% 的女性体内的激素环境不支持练成庞大肌肉块，力量训练初期所谓的“变粗”只是暂时性肌纤维水肿及充血肌肉将皮下脂肪层向外顶起的错觉。 - [01:00:40](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3640s) 一项针对 58 岁绝经后女性的研究显示，仅进行 8 周的高强度冲刺训练干预，受试者的 VO2 Max 便提升了 10%，线粒体功能改善幅度达 69%，证明熟龄女性依然具备极强的生理适应与逆龄潜力。 ## Key takeaways - [00:00](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=0s) 女性自我价值不应被体重秤定义，盲目追求极端低体脂会直接导致闭经、骨质疏松与代谢受损，健身的终极意义在于构建强韧且值得信赖的身体。 - [10:41](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=641s) 女性在健康管理中常陷入四种典型原型：“不堪重负的奥利维亚”、“隐性肥胖的索菲亚”、“苦修宣泄的艾米丽”与身心平衡的理想典范“游刃有余的戴安娜”。 - [14:17](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=857s) 医学上根本不存在“局部减脂”，腹部脂肪消除依赖全身性热量缺口，相较于克扣饮食，通过增加日常步数与力量训练从热量消耗端发力对女性激素环境更为温和健康。 - [20:07](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1207s) 长期极端戒断碳水会向身体释放饥荒警报，严重抑制甲状腺功能，引发怕冷、经期异常出血、严重脱发以及眉毛外侧三分之一脱落等病理性症状。 - [26:49](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1609s) 女性卵巢卵母细胞含有高达 10 万个线粒体，对能量亏缺极其敏感；频繁进行 24 至 72 小时的超长断食易诱发下丘脑闭经，建议采用顺应昼夜节律的 10 至 11 小时温和夜间禁食。 - [30:41](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1841s) 运动后肌蛋白合成（MPS）窗口并非仅有 15 分钟，而是可持续 10 至 72 小时，全天 24 小时摄入充足的总蛋白质与热量远比卡点进食更为关键。 - [33:10](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1990s) 打造女性沙漏身材应针对性构建五大关键肌群：三角肌中束、背阔肌、臀部肌群、大腿内收肌群以及盆底核心肌群，各肌群每周累计完成约 10 个接近力竭的正式组即可见效。 - [42:01](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2521s) 为顺应女性骨盆与股骨角度，大多数女性深蹲时需要略宽于肩的站距并让脚尖自然外展，同时需重点强化臀中肌以平衡膝内扣剪切力，预防前交叉韧带撕裂。 - [45:26](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2726s) 急停减速能力是避免中老年人跌倒骨折的核心防线，屈髋肌提膝、胫骨前肌足背屈与臀大肌制动协同吸收动能，其对关节保护的价值远大于单纯加速能力。 - [49:02](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2942s) 女性第一梯队核心补剂包括甘氨酸镁（改善神经与睡眠）、Omega-3 脂肪酸、维生素 D3+K2 以及肌酸；围绝经期女性遭遇失眠与脑雾时，单日补充 10 克肌酸可有效恢复脑细胞代谢警觉度。 - [57:37](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3457s) 大重量高强度运动或冲刺引发的交感神经驱动与短暂皮质醇、血糖脉冲属于正常生理反应，并非有害应激，肌肉收缩还能通过非胰岛素依赖途径直接摄取血糖，改善 PCOS 与胰岛素抵抗。 - [01:04:46](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3886s) 骨骼与肌腱严格遵循“不用则废”法则，等长收缩与负重跳跃能够向结缔组织内的机械感受器发出牵拉信号，刺激胶原重塑并有效提升骨密度。 - [01:15:31](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4531s) 女性骨盆底因存在尿道、阴道与肛门三处天然开孔，承重稳定性天然弱于男性；凯格尔运动仅适用于盆底肌松弛无力者，若盆底肌处于过度紧张痉挛状态，单纯收缩练习反而会加重病情。 - [01:21:42](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4902s) GLP-1 药物与激素替代疗法（HRT）不是一劳永逸的健康捷径，必须与负重训练、心肺锻炼及生活方式医学深度结合；力量训练中的负重离心拉伸是强化肌腱与韧带抗拉强度的关键。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=0s) 女性健身误区与“瘦即一切”的骗局 Dr. Stephanie Estima 开门见山地宣布了自己的使命：她希望女性“别再当减重输家（stop being losers）”。在过去数十年里，主流社会与健康行业向女性灌输了极其糟糕的健康和健身建议，让她们误以为自我价值仅仅取决于体重秤上的那个数字。互联网上铺天盖地充斥着“我要变紧致”、“我要练出普拉提身材”、把自己压缩得越小越好的言论。为此，Dr. Stephanie 感到既愤慨又痛心。她指出，体重秤上的数字充其量只是“你与地心引力之间的关系”，绝不能衡量一个人的生命价值；盲目追逐极端干瘦不仅会摧毁女性的生理机能，更会导致严重的骨质疏松等长期骨骼疾病。 桌上摆放了他们即将探讨的几大核心健身迷信与女性原型模型： - **碳水恐惧症**：许多女性极度恐惧摄入碳水化合物，以为一吃就会发胖；然而碳水化合物对情绪调节、睡眠质量以及健身房的力量表现至关重要。 - **大重量恐惧症**：女性害怕举大重量会让自己变成粗壮的健美选手；事实上，约 97% 的女性体内的激素环境根本不支持练成健美先生那样的肌肉块。 - **四大健康原型**：女性在健身旅途中往往会陷入特定的自我设限原型，其中最常见的就是“泡芙人索菲（Skinny Fat Sophie）”。 - **生理周期与母职挑战**：针对断食与月经周期的配合、母亲群体面对的特殊生理困境，都需要从根本上转变认知。 主持人 Stephen Bartlett 在正式切入深入对谈前插播了一段真诚的呼吁。后台数据显示有许多长期观众在不知情的情况下被系统取消关注，他请求观众花一秒钟确认订阅状态，以此支持团队每周全力以赴带来高质量的深度对话。 ```mermaid flowchart TD accTitle: 女性从减重执念转向力量建设的思维转变 accDescr: 展示从传统的追求极端干瘦到以力量与健康为核心的正确思维转变过程 subgraph Trap["传统误区：一味减去 (Losing)"] A["社会谎言：价值等于体重秤数字"] --> B["严苛节食 + 过度有氧"] B --> C["激素紊乱 / 停经 / 骨质疏松"] end subgraph Transformation["核心转变：关注获得 (Gaining)"] D["认知重塑：停止当 loser"] --> E["增加肌肉量与骨密度"] E --> F["塑造强韧、自信且充满力量的身体"] end Trap -.->|"破除迷思 / 重构认知"| Transformation ``` --- ### [02:50](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=170s) 拒绝成为“减重者”：从失去转向获得 当 Stephen 询问 Dr. Stephanie 投身这项事业的根本动力、究竟想要为谁改变什么时，Dr. Stephanie 语气坚定地解释，绝大多数女性的健身目标都围绕着“变小、变瘦、减重、穿下更小尺码的裙子”。她直言：“我希望女性不要再一直试图‘失去’（stop being losers），而是把目光转向她们能够‘获得’什么。” 与其一生都在为减去几斤体重而焦虑，女性真正应该追求的是： - **能够增长多少肌肉量？** - **能够提升多少骨密度？** - **关节、肌腱与韧带等结缔组织的承载力能够获得多大的强化？** - **能否打造一具自己发自内心热爱、信任并且享受生活于其中的身体？** Dr. Stephanie 澄清，她并不是反对减重本身——对于肥胖人群而言，减重改善健康自然至关重要；但她坚决反对的是“将一切代价都献祭在瘦削神坛上”的极端执念。当一位女性将苗条视为唯一目标时，她往往不敢挑战真正有阻力、有强度的大重量训练，导致骨密度一生处于低下状态；她长期摄入极低热量，在 40 岁时或许庆幸自己还能塞进极小号的裙子，可等到 65 岁面临严重骨折和骨质疏松时，整个人生健康便全盘崩溃——这完全是被社会审美标准欺骗的结果。 --- ### [06:02](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=362s) 亲历形体竞技的至暗时刻：体脂 11% 与自我厌弃 Dr. Stephanie 之所以对此充满紧迫感与同理心，源于她 20 年的临床经验以及一段极为痛苦的个人经历。她在多伦多大学获得了神经科学与心理学学士学位，求学期间曾担任健身教练与私人训练师，很早就亲眼目睹了人们在设定健身目标时的挣扎。随后她进入多伦多加拿大纪念脊骨神经科学院（CMCC）深造，在此后长达 20 年的临床生涯中诊治了数以万计的病患，发现女性身上总是一再重演相同的破坏性模式。 在个人生活中，她同样深受外貌焦虑的折磨。为了追求所谓的完美身材，她曾参加过健美形体比赛（figure competition），严格遵循传统健身界的教条：大量有氧运动、严苛限制卡路里、将休息和恢复视为必须拼命赢取的奖励。 - **极度危险的低体脂**：女性的必需脂肪（essential fat）基线通常在 10% 到 13% 之间，正常健康体脂率约为 18% 至 25%；而她在登台当天体脂率仅有 11%，几乎逼近生理生存底线。 - **严重的生理反噬**：在登台前的两到三个月里，她的月经彻底中断；赛后经历了漫长而痛苦的内分泌失调修复期，减掉的体重也随之报复性反弹。 - **内心的剧烈痛苦与社会赞美的讽刺**：在体脂极低、月经停经的濒危状态下，她内心其实充满了对自我的厌恶——照镜子时满脑子都是挑剔与自我嫌弃；可荒谬的是，登台前几周周围所有人都在疯狂夸赞她“天哪你看起来太不可思议了！你到底是怎么练的？” 这种外在赞赏与内在痛苦的极端撕裂，揭示了无数女性的真实困境：社会往往把女性忍受饥饿、过度劳累、缺乏睡眠和生理停滞的病态状态包装成“令人羡慕的健康标杆”。Dr. Stephanie 强调，女性必须斩断依附于外界评价的绳索，不再盲目迎合他人的期待，首先学会为自己的内在健康与长远力量负责。 ### [09:44](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=584s) 谈话初衷与破除健康认知范式 这场对话面向所有女性，以及所有深爱她们的男性。对于许多女性而言，她们多年来一直像个“乖女孩”一样严格遵守既定的健康规则，做了所有被告知“应该做”的事情，却依然没能拥有心仪的身材与身体成分。特别是步入四五十岁中年阶段的女性，常常会沮丧地发现过去那些奏效的减脂与塑形策略如今统统失灵。Dr. Stephanie Estima 指出，本次探讨旨在彻底打破人们对女性健康的旧有思维范式，提供真正具有实操性的全新策略。48 岁的 Stephanie 本人育有两个孩子，同时还是一个继子的继母，这种真实的人生阶段与临床经验，为探讨中年女性的身体重塑提供了极其坚实的情境支撑。 桌面上摆放着准备逐一揭秘的信封，里面涵盖了五大健身误区以及核心的女性健康原型。Stephanie 提议从剖析女性的健康原型切入，因为这能为所有女性提供一面镜子，帮助她们在各自独特的健身旅程中精准定位自己。 ### [11:11](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=671s) 不堪重负的奥利维亚（Overwhelmed Olivia） 第一种原型被称作“不堪重负的奥利维亚（Overwhelmed Olivia）”。这类女性内心极度渴望做正确的事，但往往一打开社交媒体，就会在短短几分钟内陷入彻底的认知混乱。上一秒有博主高呼“植物正在悄悄害死你，千万别吃植物”，下一秒继续往下滑，又有人笃定地科普“植物太棒了，富含大量膳食纤维和植物营养素”；转到健身领域同样如此，有人告诫“想要不练成金刚芭比，就必须用小重量做高次数”，紧接着又有人反驳“只要将肌肉练到接近力竭就能增肌”。 Stephanie 将这种信息过载形象地称为“信息肥胖症（infobesity）”，它直接导致了严重的“分析瘫痪（analysis paralysis）”。奥利维亚因此停滞不前，她并非懒惰，而是内心深处极度害怕开启新计划后再度以失败告终，因为每一次放弃都会强化她对自己是“失败者”的负面认知预设。面对奥利维亚，绝不能苛求她一步从 A 跨越到 Z，而是要想办法帮她斩获前期的微小胜利（Quick Wins），带她从 A 走到 B 即可——例如设定一个每天走 5,000 到 7,000 步的简单目标，让她在生活的某一维度重新找回掌控感与胜任感，随后再逐步叠加其他训练习惯。 ### [12:53](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=773s) 隐性肥胖的索菲亚（Skinny Fat Sophia） 第二种原型是临床上最常见的“隐性肥胖的索菲亚（Skinny Fat Sophia）”，专业医学上被称为 TOFI（Thin on the outside, fat on the inside，即外瘦内肥）。索菲亚的外表并不属于肥胖体态，但体成分却非常糟糕：由于常年抗拒大重量抗阻训练，只做普拉提、瑜伽或散步，并长期伴随严苛的节食限制，她的骨密度和骨骼肌质量正在悄然流失。尽管 Stephanie 本人每周也练两次普拉提且非常热爱这项运动，但她直言普拉提绝非增肌的核心手段。 索菲亚是 Stephanie 最偏爱指导的群体，因为当教练开始打破她的节食枷锁，给她们吃更多食物，并将手中普拉提课上那区区 2 磅的小哑铃换成更具挑战性的重量时，奇迹便会发生。当索菲亚看到身体的体脂开始下降、线条逐渐清晰时，往往会目瞪口呆地惊呼：“天呐，我吃得比以前更多，居然还能减脂变瘦？这到底是什么神奇的魔法？”引导这部分女性打破固有认知、见证身体真正潜能的转变过程，往往令人无比动容。 ```mermaid flowchart TD accTitle: 索菲亚体态转变路径 accDescr: 展示索菲亚从外瘦内肥走向健康身材的干预对比 subgraph Before["恶性循环：隐性肥胖 (TOFI)"] A["极度限制热量摄入"] --> B["畏惧大重量训练"] B --> C["仅依赖轻量普拉提/散步"] C --> D["肌肉量与骨密度持续流失"] D --> A end subgraph After["良性干预：重塑代谢与体态"] E["摄入充足食物与底物"] --> F["引入渐进超负荷力量训练"] F --> G["骨骼肌合成与骨密度提升"] G --> H["基础代谢提高与体脂健康下降"] end ``` ### [14:17](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=857s) 局部减脂的伪命题与可持续热量缺口 针对许多人提出的“如何消除肚子上的顽固脂肪”这一高频困惑，Stephanie 给出了斩钉截铁的答案：医学上根本不存在所谓的“局部减脂（Spot reduction）”。想要减少腹部脂肪，必须依靠全身性的减脂干预。减脂的基本法则固然离不开能量守恒体系中的热量缺口（Calories In, Calories Out），但具体达成缺口的方式却大有讲究。 对于女性而言，Stephanie 极力反对长期单向度地推行“少吃”。单纯削减食物摄入在短期内或许见效，但身体的饥饿激素很快便会发起强烈反扑，迫使人陷入暴饮暴食。相比于严苛克扣卡路里，从“热量输出（Calories Out）”端发力对女性要友好且健康得多： - 建议女性先精准评估出自己的日常维持热量（Maintenance calories）。 - 将重心放在增加日常活动量、多走路以及适度力量训练上，以此拉大消耗端。 - 这种方式避免了激增皮质醇（Cortisol）和引发饥饿激素剧烈波动的风险，同时确保身体获得充足的底物与营养素，以顺利构建骨骼肌、稳固骨密度及合成胶原蛋白。 ### [16:28](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=988s) 苦修宣泄的艾米丽（Exorcist Emily） 第三种原型被称为“苦修宣泄的艾米丽（Exorcist Emily）”。这个名字诙谐却深刻地刻画出这类女性在健身房里近乎自虐般的爆发力。艾米丽永远是力量区深蹲架旁最狠的角色，头戴卫衣兜帽、捂着巨大的降噪耳机，浑身散发着“生人勿近”的气场。在执行高强度训练方面她毫无阻碍，然而她的致命症结在于思想深处依然残留着“索菲亚式”对食物的恐惧。 艾米丽的身体输出与营养摄入之间存在着巨大的断层：一方面在器械上拼尽全力，另一方面却因害怕变胖而严重摄入不足。Stephanie 动情地袒露，自己在经历痛苦离婚时正是典型的艾米丽。当时两个孩子年仅 3 岁和 5 岁，身处巨大的悲伤与生活重压之下，她将去健身房疯狂自虐视作一种发泄和自我惩罚的仪式，练得筋疲力竭后却依旧不敢吃足够的食物。 ### [17:51](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1071s) 游刃有余的戴安娜（Dialled-In Diana） 第四种原型是所有女性应当追求的理想典范——“游刃有余的戴安娜（Dialled-In Diana）”。戴安娜已经与内心的心魔达成了和解，她视运动为一种关爱与滋养自我的方式，彻底摆脱了“运动是为了赎罪、节食是为了补偿多吃”的有毒循环。她进食是为了给大重量训练注入充沛能量，为了支持肌肉的高效修复与身体恢复，同时更是为了享受纯粹的口腹之乐。 Stephanie 感叹，太多现代女性早已遗忘了食物本该带来的愉悦与幸福感，正如她每天早晨那一块带来无尽快乐的酸种面包（Sourdough bread）一样，她绝不会为任何严苛教条而将其放弃。戴安娜代表着将科学训练计划、精准营养支持与宽容的身体修复机制融为一体的高阶状态。当提到女性在恢复阶段必须对自己更宽容时，Stephanie 强调必须“给自己的身体恢复留出足够的宽恕与喘息空间”。实际上，大多数女性并非单一固化的原型，体内往往兼具不同原型的影子，关键在于认清自己所处的位置并逐步向戴安娜靠拢。 ### [19:09](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1149s) 力量训练作为生活风暴的“耐受力演练” Dr. Stephanie Estima 回忆起自己在生活极端艰难、压力过载的黑暗时期，正是力量训练支撑着她挺了过来。她指出，抗阻训练（resistance training）字面上的意思就是“训练你的抵抗力与耐受力”。生活中坏事的降临不是“会不会发生”的问题，而是“何时发生”的必然。 在健身房里主动将自己置于极度不适的环境中，把肌肉推向力竭，这个过程绝对谈不上轻松愉快，甚至往往十分煎熬。然而，正是这种日复一日主动承受痛苦的经历，锤炼了人的坚韧心智（grit）和心理承受极限，让人在面对现实生活中猝不及防的打击时拥有足够的精神韧性。主持人随后打趣说，希望本场对谈结束后，所有听众都能蜕变成目标笃定、执行到位的“全神贯注戴安娜”（Dialled-In Diana），并顺势拿出一个装有“六大女性健身迷思”的小信封，开启逐一辟谣。 ### [20:07](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1207s) 迷思一：碳水化合物是发胖元凶？生酮与低碳的误区 信封中揭晓的第一个迷思就是碳水化合物。Dr. Stephanie Estima 直言，所有女性都必须修复自己与碳水化合物之间长期扭曲的关系。在某些特殊情况下（例如患有 2 型糖尿病或多囊卵巢综合征 PCOS），短期限制碳水能有效改善胰岛素敏感性并促进葡萄糖利用，生酮饮食或低碳饮食在此类阶段性治疗中确实大有裨益。然而，很多女性在通过低碳或生酮减轻体重后，往往会陷入一个极端的认知误区：“既然我戒了碳水瘦了，那说明碳水就是毒药，我一辈子都不能再碰了。” 为了揭示这种逻辑的荒谬，她做了一个生动的医学类比：如果一个人患上了细菌感染，医生开了 10 天的抗生素疗程。病人在服药 10 天痊愈后，绝不会得出“为了这辈子永远不再生病，我必须余生天天吃抗生素”的荒谬结论。但人们面对碳水化合物时，却极其容易陷入这种终身戒断的极端思维。她在自己的畅销书《The Betty Body》中确实提倡过低碳高蛋白饮食，但那只是为了在有限的时间周期内实现特定目标（如扭转代谢障碍、减重或调整月经周期）。若长期将碳水拒之门外，甲状腺功能必将遭受重创。 ```mermaid flowchart TD accTitle: 碳水限制的双刃剑效应 accDescr: 展示短期限制碳水与长期戒断碳水对女性生理机制造成的截然不同后果 subgraph ShortTerm["短期阶段性干预（如 PCOS/2型糖尿病）"] A["短期削减碳水摄入"] --> B["改善胰岛素敏感性"] B --> C["改善葡萄糖转运与利用"] C --> D["体重减轻与经期初步调整"] end subgraph LongTerm["长期极端戒断碳水（过度限制）"] E["长年滴碳不沾"] --> F["身体感知饥荒能量危机"] F --> G["甲状腺功能受抑制与代谢放缓"] G --> H["怕冷、脱发、眉毛外侧脱落与经期异常"] end ``` ### [22:25](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1345s) 甲状腺受损的身体警讯与能量天平的真相 当被问及甲状腺出现故障的具体后果与征兆时，Dr. Stephanie Estima 列举了多项标志性症状： - **极度怕冷**：常年手脚冰凉，体感温度明显低于他人。 - **经期异常**：经期头几天（前 3 至 7 天）出现反常的超大量出血。 - **脱发加剧**：头发明显变稀疏。头发对机体生存而言并不是必需品，当热量不足或三大宏量营养素失衡时，身体会优先牺牲这些无关生存的组织。 - **眉毛外侧脱落（眉毛外三分之一脱落）**：眉尾部分变得极其稀疏脆弱，这是甲状腺功能低下的经典体征。 不仅如此，大脑的情绪调节、夜间睡眠深度以及健身房的训练表现都高度依赖碳水化合物。Stephanie 坦陈自己虽然早晨训练偶尔来不及吃东西，但只要周末训练前吃上一顿包含面包和煎蛋卷的早餐，体能表现便会产生质的飞跃。她进一步指出，大众普遍被已被学界广泛推翻的“肥胖的碳水化合物-胰岛素模型”（CIM）吓坏了，网上的极端言论动辄将“血糖峰值”渲染为万恶之源。其实碳水本身并不是敌人，问题的本质从来不是碳水本身，而是对碳水、脂肪乃至总热量的过度摄入。 ### [24:47](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1487s) 迷思二：女性举重会把自己练成“肌肉猛男”？ 拆开第二个迷思，Dr. Stephanie Estima 兴奋地谈到了经久不衰的“害怕练太壮（bulky）”恐慌。大量女性仍然深陷恐惧之中，认为只要自己在健身房采用渐进性超负荷法则（progressive overload）进行大重量深蹲卧推，或者增加训练组数与次数，就会一夜之间变成职业健美选手或体能健美运动员的体型。 Stephanie 忍不住失笑，形象地反讽道：“这就像是你开车去超市买了趟菜，就自以为水平能比肩刘易斯·汉密尔顿（Lewis Hamilton），马上能去开 F1 赛车一样荒唐！”事实证明，97% 至 98% 的女性体内的激素环境根本不支持肌肉野蛮疯长（极少数天生基因异禀的除外）。以睾酮水平为例，男性体内的睾酮含量通常是女性的 10 到 20 倍。即使女性与男性采取完全相同的力量训练计划，女性也绝不可能练出男性那样的肌肉块头。 针对部分女性在刚开始举铁时感觉自己“变粗了”、“裤子变紧了”的抱怨，她解释了背后的生理机制： - **肌肉充血与炎症反应**：新手刚开始抗阻训练时，肌肉纤维产生微细损伤，局部会出现水分滞留和肿胀充血，带来暂时性的紧绷膨胀感。 - **脂肪层的“顶起”错觉**：由于原有的皮下脂肪尚未完全代谢掉，下方被激活且略带充血的肌肉会将表层的脂肪层向外顶起，使人在视觉上产生短暂变胖的错觉。一旦随着训练持续、体脂逐步下降，肌肉线条便会清晰呈现，形成紧致优美的体态。 ### [26:49](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1609s) 迷思三：长时间断食对女性激素的无声破坏 第三个迷思直指当下风靡的“长时间断食”（Long Fasts）。Stephanie 自嘲道，自己当年深陷“泡芙人索菲亚”（Skinny Fat Sophie）和“驱魔式艾米莉”（Exorcist Emily）阶段时，也曾坚定地将超长断食奉为圭臬，以为不吃东西、极度压低卡路里就能换来完美身材。然而，断食的最大缺陷在于：它根本无法教会你在非断食期间如何建立健康、可持续的正常饮食结构。 很多人过度迷信 20 小时、24 小时、36 小时乃至长达 72 小时的多日极端断食。Stephanie 严肃警告，女性生理结构对热量亏缺的敏感度远远超过男性。从演化生物学角度来看，女性卵巢内的卵母细胞拥有极其惊人的线粒体密度——每个卵母细胞（oocyte）中大约含有高达 100,000 个线粒体。这些线粒体就像敏锐的环境探测雷达，每时每刻都在监测外部环境是否有充足养分支持怀孕。如果女性频繁进行长期断食，机体就会将其解读为致命的“饥荒信号”。为了自保，大脑会主动下达停机指令，关闭排卵功能与月经周期，以此阻止在资源匮乏的环境下受孕。 如果女性想要安全地享受断食带来的自噬与代谢益处，她推荐了一种温和自然的断食节律： - **睡前禁食**：在就寝前 2 到 3 小时彻底停止进食。 - **夜间修复**：保证 8 至 9 小时的充足睡眠。 - **自然开食**：形成约 10 至 11 小时的温和空腹窗口，清晨醒来后正常享用富含营养的早餐。这种节奏既顺应人体昼夜节律，又不会触发身体内分泌系统的饥荒警报。 ### [28:55](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1735s) 禁食窗口的陷阱与女性对大重量力量训练的恐惧 许多女性在尝试间歇性禁食时常陷入一个误区：早晨只喝一杯黑咖啡，强行将进食窗口推迟到上午11点甚至中午。这种严苛的时间限制往往会适得其反，因为在极短的进食窗口内，身体很难摄入足够的总热量、优质蛋白质、碳水化合物和健康脂肪。这直接连结到了许多女性对力量训练的另一个普遍担忧——害怕大重量会让自己“练得过于粗壮”（bulky myth）。实际上，许多女性不敢尝试大重量训练，一方面是因为从未接触过而感到陌生，另一方面则是对受伤怀有合理的恐惧。 在当今社交媒体被“肌肉辣妈”（muscle mommies）和大重量举重充斥的时代，信息环境反而让不少女性望而生畏。特别是对于四五十岁、在20世纪90年代“凯特·摩丝（Kate Moss）病态竹竿身材”审美下成长起来的女性而言，她们习惯了用有氧器械作为唯一的锻炼途径；突然要求她们踏入健身房的自由重量区、硬拉台甚至器械区，心理门槛极高。然而，“渐进负荷”（progressive overload）绝不仅限于一味增加杠铃重量，还可以通过增加训练容量（总组数与次数）、提高训练密度（缩短组间休息时间、增加疲劳感）等方式对肌肉施加足够的强度与刺激。力量训练的方式多种多样，并不一定要将自己逼上极重的大杠铃。 --- ### [30:41](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1841s) 运动营养真相：被夸大的合成代谢窗口与生酮能量补充 关于运动后的营养补充，长久以来一直存在一个广为人知的神话：训练结束后必须在短短15分钟内喝下蛋白粉摇摇杯，否则就会错过所谓的“黄金窗口期”，无法补充糖原或启动肌蛋白合成（MPS）。Dr. Stephanie Estima 指出这种观点在很大程度上是错误的。肌肉蛋白质的合成窗口绝不仅限于练后的15到30分钟，根据个体的训练水平与经验，人体的肌蛋白合成“微型工厂”会在随后的10至72小时内持续运转。真正起决定性作用的，是全天24小时内摄入的总蛋白质和总热量是否充足，而不是精确到几分钟的战术性狂饮。 ```mermaid flowchart TD accTitle: 运动前后营养摄入逻辑 accDescr: 对比传统观念与现代科学关于练前和练后补充营养的实际机制 subgraph PreWorkout ["练前能量补充 (Pre-Workout)"] A["理想状态：少量碳水 + 蛋白质"] --> B["提升血糖与可用代谢底物"] C["早起胃部不适 / 时间受限"] --> D["外源性酮体补充：提供神经驱动力"] end subgraph PostWorkout ["练后营养补充 (Post-Workout)"] E["迷信：15分钟内必须喝完蛋白粉"] -.->|破除神话| F["科学事实：肌蛋白合成持续10-72小时"] F --> G["关键核心：全天24小时摄入足量总蛋白与总热量"] end ``` 在练前饮食方面，理想状态下每个人都应该在训练前补充少量蛋白质与碳水化合物，以提升血糖水平并提供即时可用底物。但由于生活节奏的限制，Dr. Stephanie 平日早晨约6点前往健身房，如果此时进食，胃里会像“压了一块砖头”般沉重不适。因此，她在工作日清晨空腹训练时选择补充外源性酮体（Ketones），利用身体本就能自主代谢的能量底物来激活神经驱动力（neural drive），帮助进入交感神经兴奋状态（主持人 Steve 调侃并声明自己是该酮体公司的联合创始人，需标注广告免责条款）。而在周末时间充裕时，她会从容地喝咖啡、吃完早餐再去锻炼，并坦言“有充足食物供能时的力量表现毫无疑问会好上百分之百”。 - **合成代谢窗口持续时间**：运动后的肌蛋白合成并不局限于即刻的15–30分钟，而是会持续10到72小时不等。 - **全天营养优先级**：全天24小时内的总热量与蛋白质达标，远比精确卡点进食重要得多。 - **酮体补充的作用**：在无法耐受清晨进食时，酮体可作为替代燃料，为大肌群训练（如腿部或背部日）提供神经驱动力。 --- ### [33:10](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1990s) 告别“男性专属动作”：塑造沙漏身材的五大关键肌群 当谈及女性在健身房的具体训练时，主持人提到许多女性习惯扎堆在有氧区，而男性则倾向于去力量台做深蹲和硬拉。Dr. Stephanie 随即纠正了这种刻板印象：“仅仅因为深蹲、硬拉、推举和引体向上通常由男性在练，并不意味着它们是男性的专利动作；这些是人类最根本的基础动作模式，男女都能从中获得巨大益处。”与其在爬楼机（StairMaster）上一待就是三四十分钟，女性更应将重心转向每周3至4天的力量训练，采用上下肢交替或推拉结合的动作分化。 在她即将出版的新书《Nothing to Lose》（书名意在强调女性健身不应一味追求“减”，而应追求“增”）中，她提出了女性塑造沙漏型曲线的五大核心肌群。虽然减脂无法“局部点减”，但增肌完全可以“定点打造”（spot build），通过针对性训练在原本扁平的部位雕刻出优雅起伏的轮廓。 ```mermaid flowchart LR accTitle: 塑造沙漏型身材的五大核心肌群 accDescr: 形成女性沙漏曲线美感的五个解剖学肌肉分区及其视觉效果 subgraph UpperBody ["上半身轮廓"] A["三角肌中束<br/>(侧平举/面包圆肩)"] B["背阔肌<br/>(天使之翼/形成V字背倒三角)"] end subgraph Waist ["腰部反差"] C["盆底肌与核心肌群<br/>(收紧腹压与躯干稳定)"] end subgraph LowerBody ["下半身丰满度"] D["臀部肌群<br/>(臀大肌/臀中肌/臀小肌)"] E["大腿内收肌群<br/>(塑造大腿紧致饱满线条)"] end UpperBody --> C LowerBody --> C ``` - **三角肌（Deltoids，尤其是外侧三角肌）**：Dr. Stephanie 形象地称之为肩头的“小面包卷”，饱满的肩部能支撑起肩线。 - **背阔肌（Lats）**：被称作“天使之翼”，背阔肌展开形成的自然V字线条，能在视觉上形成强烈对比，让腰部显得格外纤细修长。 - **臀部肌群（Glutes）**：由臀大肌（Maximus）、臀中肌（Medius）和臀小肌（Minimus）三部分组成，决定了下肢后侧的饱满弧度。 - **大腿内收肌群（Adductors）**：即大腿内侧肌群，为腿部提供紧致内侧线条与支撑力。 - **盆底肌与核心肌群（Pelvic Floor & Core）**：维持腹内压、保护内脏与脊柱，并收紧中段躯干。 --- ### [36:05](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2165s) 训练容量与接近力竭的信号：如何高效增肌 对于想要通过力量训练打造这五大肌群的女性，Dr. Stephanie 给出了明确的训练量基准：**每个肌群每周累计完成约10个正式工作组**。以臀部训练为例，如果在一周的某一天完成4组臀推（Hip Thrusts），这就已经贡献了10组目标中的4组。对于时间紧张、每周只能抽出两天去健身房的女性来说，只要科学分配，10个工作组的容量完全可以在两次全身或上下肢分化训练中轻松达成并收获显著成效。 然而，要让这10组产生真正的增肌刺激，核心在于训练强度必须“接近肌肉力竭”（close to failure）。这并不意味着每组都要练到彻底瘫痪脱力，而是要保证离力竭只差1到3次重复（RIR 1-3）。看似简单的数字在实操中极具挑战，判断自己是否真正接近力竭，可以通过以下三个标志性的生理表现来衡量： - **动作行程受限（Decreased Range of Motion）**：随着深层肌纤维疲劳，动作末端的完整活动度开始无法维持，无法完成全程收缩或伸展。 - **动作速率明显变慢（Slowing Repetition Velocity）**：即便在主观意识上拼命加速发力，杠铃或哑铃穿过空间的位移速度依然不可避免地显著变慢。 - **主观负重感知骤增（Subjective Perception of Weight）**：虽然手里拿的依然是10磅或15磅的哑铃，但在大脑的主观感知中，重量仿佛变成了20磅甚至25磅，主观疲劳度评分急剧攀升。 ### [37:53](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2273s) 男女骨盆解剖差异与Q角：为什么女性更容易“内扣”及面临ACL损伤风险 当主持人询问男女因解剖结构不同是否应该做不同的训练动作时，斯蒂芬妮医生指出，训练动作的选择更多取决于个人偏好和训练目标，但男女的生理构造确实存在本质差异。在做深蹲或弓步蹲时，男女呈现的身体力线截然不同。斯蒂芬妮直接拿出两具骨盆模型进行现场对比：男性的骨盆更为狭窄、整体呈“心形”；而女性的骨盆则更宽、更浅，入口呈“椭圆形”，这是大自然为了容纳胎儿通过产道而进化出的结构。 这种骨盆形态直接决定了膝盖和脚踝所承受的应力分布，其中最核心的生理指标是“Q角”（Q angle）。斯蒂芬妮解释，测量Q角是从髂前上棘（ASIS）连线至髌骨中心，再从胫骨结节向上作延长线所形成的夹角。由于女性骨盆更宽，股骨必须以更大的倾斜角度向身体内侧收拢。这导致女性在生理力线分析上天生更容易呈现“X型腿”（knock-kneed），即双膝天然倾向于向内靠拢。 这一结构特征深刻影响着女性行走、跳跃、深蹲、弓步和跑步的每一个动作模式。然而，传统健身房中针对下肢动作的动作口令（Cues）几乎完全是建立在男性骨盆力学基础上的。盲目套用这些标准会让许多女性在深蹲或弓步时感到极不舒服，甚至误以为自己的身体“不适合做力量训练”。当女性下蹲时，膝关节内侧（medial aspect）会承受显著放大的横向剪切力（shear forces），极大增加了韧带损伤的概率，尤其是最令人生畏的前交叉韧带（ACL）撕裂。斯蒂芬妮强调，膝盖内扣本身并非原罪，关键在于是否有足够强大的肌群去控制和缓冲这股力量——其中最重要的核心就是臀中肌（Gluteus Medius，常被称为臀部上方的“置物架”）。臀中肌能对抗股骨内收内旋的拉力，为脊柱、膝盖和脚踝提供全方位的抗扭转稳定性。 - **男女骨盆核心区别**：女性骨盆更宽、更浅、骨盆腔呈椭圆形（利于分娩）；男性骨盆狭窄且呈心形。 - **Q角增大导致的代偿**：股骨向内夹角更大，使女性更偏向膝内扣，下蹲时膝关节内侧承受巨大的剪切力。 - **臀中肌的功能**：绝不仅是为了穿牛仔裤时线条饱满美观，更重要的是作为髋关节稳定器，对抗大腿骨的内向牵拉。 --- ### [42:01](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2521s) 现场示范：为什么多数女性深蹲需要更宽的站距与外八字 为了直观证明解剖学差异对训练的影响，斯蒂芬妮当场脱下高跟鞋赤足演示。传统深蹲标准口令通常要求“双脚与髋同宽、脚尖朝前”。斯蒂芬妮依言下蹲，身体刚下沉一半便明显受限，胸椎被迫严重前倾代偿，“我根本蹲不下去，整个人胸口都塌了”。随后，她调整为更适合大多数女性解剖结构的站姿：双脚间距略宽于肩膀，脚尖自然朝外展开（外旋）。由于女性股骨在静止状态下天生偏向内旋，双脚外展能抵消髋臼的骨性阻挡，她随即流畅地完成了一个极深、胸口挺拔的全幅度深蹲，并笑着调侃道：“我们完全可以保持这个深蹲姿势录完接下来的整期播客”，主持人随即笑着拒绝：“我还是算了吧！” ```mermaid flowchart TD accTitle: 下肢下沉缓冲时的内旋动力学链条 accDescr: 展示下蹲或弓步时股骨、胫骨与足部的生理连带动作及肌肉控制机制 subgraph JointChain["下肢骨骼与关节联动"] A["股骨（大腿骨）向内旋转"] --> B["胫骨（小腿骨）向内旋转"] B --> C["足弓扁平化（足部旋前 Pronation）"] end subgraph MechanicalEffect["力学效应与控制"] C --> D["拉紧肌腱韧带（蓄能弹簧）"] D --> E["膝关节内侧承受向内剪切力"] F["臀中肌等髋部稳定肌群发力"] -.->|"有效抵消与稳定"| E end ``` 斯蒂芬妮进一步拆解了下肢在做双腿深蹲或单腿弓步、分腿蹲离心下沉（减速缓冲）时的生物力学连锁反应： 1. **股骨与胫骨同步内旋**：当重心下落时，股骨和小腿胫骨都会自然向内旋转。 2. **足部旋前与足弓平贴**：许多人视“足部旋前”（pronation，即足弓下沉平贴地面）为洪水猛兽，但事实上这是下肢吸收冲击力、拉紧组织形成“弹性蓄力”（load the spring）所必不可少的自然力学过程。 3. **男女轨迹对比**：男女在执行同样的单腿分腿蹲时，女性膝盖向内轨迹更为明显，而男性更趋向直线。只要髋部稳定肌群足够强健以消除有害剪切力，适度的内收活动完全是正常的生理表现。 --- ### [44:30](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2670s) 疲劳、神经反应迟钝与女足世界杯高发的ACL韧带损伤 主持人提到在女足世界杯前夕，媒体曾密集报道了十多位顶级女子足球运动员相继因前交叉韧带（ACL）撕裂而无缘赛事的残酷现象。斯蒂芬妮解释道，这类灾难性撕裂极少发生在精力充沛、神经警觉的时刻，绝大多数惨剧都发生在运动员极度疲劳的节点——高强度的赛前备战导致过度训练与恢复不足。在筋疲力尽的状态下，运动员稍迈错一步，膝关节内侧瞬间爆发的剪切力便赶在肌腱与韧带被肌力拉紧稳定之前撕裂了软组织。 主持人进而补充了睡眠医学专家的临床观点：睡眠剥夺和神经疲劳会显著延长大脑对肢体机械位置反馈的反应时延（reaction lag）。在跳跃落地瞬间，疲劳的大脑无法在微秒级时间内发出肌肉共收缩指令来吸收地面对抗力。这也是为什么如今大量职业运动员会在赛前进行严格的“落地着陆”（stick and land）减速跳跃练习——通过刻意神经训练，强迫身体学会在触地刹那将冲击力均匀分散到肌腱、韧带等结缔组织与肌腹中，而不是硬生生“砸进”（dumped into）脆弱的关节腔内。 --- ### [45:26](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2726s) 减速训练与防跌倒机制：普通人如何避免骨折与关节损伤 斯蒂芬妮指出，减速训练（Deceleration training）绝非竞技运动员的专属特权；对于普通大众、尤其是步入中老年的女性而言，减速能力是避免致命摔倒和髋部骨折的最后防线。人在失去平衡摔倒的瞬间，神经肌肉系统必须协同完成一系列毫秒级的自救动作： ```mermaid flowchart LR accTitle: 跌倒自救防碰撞四步生物力学机制 accDescr: 展示身体失衡跌倒时从屈髋提腿到臀肌刹车的防御链条 A["1. 屈髋肌群快速提膝"] --> B["2. 胫骨前肌足背屈清空地面"] B --> C["3. 臀部肌群制动缓冲吸收冲击"] C --> D["4. 内收肌与外展肌拉正肢体稳固重心"] ``` - **屈髋肌群（Hip Flexors）**：在身体前扑失衡的刹那，屈髋肌必须具备极高的爆发力，瞬间将迈步腿高高拉起并弹射到身体前方，抢在身体倾覆前建立着力点。 - **胫骨前肌（Tibialis Anterior）**：负责完成解剖学上的“足背屈”（dorsiflexion），即以极快速度将脚尖向上勾起，确保脚趾不会绊刮地面导致二次扑摔。 - **臀大肌与臀部肌群（Glutes）**：一旦脚部触地，臀肌就像汽车的强力制动卡钳，负责承担急停减速时的巨大冲量，吸收向前冲撞的动能。 - **大腿内收肌群（Adductors）与外展肌群**：内侧大腿内收肌能够瞬间将跨开的腿拉回躯干重心下方，而外侧臀肌负责对抗横向偏移；当发生侧向打滑时，这两组肌群如同双向缆绳，协同拉正失衡的骨盆。如果缺乏这些肌肉的抗阻缓冲训练，身体在跌倒时将完全丧失减速制动能力，全部冲击力将直接由脆弱的髋骨承受，导致灾难性的骨折。 ### [46:56](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2816s) 广告插播：敏捷团队协作与冻干咖啡赞助 在深入探讨训练与关节稳定之后，节目插播了赞助内容。首先介绍的是 Fiverr Pro，现代企业在追求快速扩张与敏捷迭代时，无需大举盲目扩张全职团队，而是可以灵活引入 AI 原生策略、无代码构建及产品工作流等前沿领域的顶尖专家，通过经过严格审核的专业人才保证高质量交付。随后介绍的是冷冻冻干咖啡品牌 Cometeer，该品牌将全球顶级产区（如洪都拉斯、巴拿马、英格兰、美国、意大利及法国等）的咖啡在最佳风味时刻进行急冻锁鲜，无需咖啡机即可还原高品质口感。 --- ### [49:02](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=2942s) 女性第一梯队补剂：甘氨酸镁与“习惯叠加法” 进入营养补剂环节，Dr. Stephanie Estima 笑着自嘲自己是“特殊类型的书呆子（Nerd）”，除了长期服用基础补剂外，还会因为对前沿研究充满狂热好奇而去尝试各种补剂。然而，对于绝大多数日常女性，她建议聚焦于最核心的“第一梯队（Tier 1）”补剂，排在首位的就是**甘氨酸镁（Magnesium Glycinate）**。 ```mermaid flowchart LR accTitle: 习惯叠加法服药流程 accDescr: 展示将服药行为与厨房及洗漱台固有习惯绑定的流程 subgraph Lunch["午餐习惯叠加"] L1["烹饪调味"] --> L2["触碰盐和胡椒罐"] L2 --> L3["顺手服用第一剂镁（250mg）"] end subgraph Bedtime["睡前习惯叠加"] B1["护肤 / 扎头发"] --> B2["洗漱台镜前物品"] B2 --> B3["顺手服用第二剂镁（250mg）"] end ``` 甘氨酸镁吸收率极高，有助于全身神经肌肉放松、改善睡眠质量并加速肌力恢复。她通常每天摄入 500mg：午餐时服用 250mg，睡前再服用 250mg。针对很多人常常忘记吃补剂的痛点，她分享了**习惯叠加法（Habit Stacking）**： - **午餐场景**：把一瓶镁直接放在灶台的盐和胡椒罐旁边，做饭调味时自然看到并顺手服下。 - **睡前场景**：在楼上浴室洗手池旁放另一瓶，晚上洗漱、护肤或扎头发时顺手服下。 - **行为学原则**：绝不要把补剂藏在看似高级整齐的柜子里，而必须“直接挡在日常必经之路的前面”；出差住酒店时也是直接把药瓶摆在书桌最显眼的位置。 --- ### [50:40](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3040s) 基础抗炎与内分泌调节：Omega-3 与维生素 D3+K2 第二种与第三种必备补剂是 **Omega-3 脂肪酸** 与 **维生素 D3 + 维生素 K2**。 - **Omega-3 脂肪酸**：在医学文献中拥有极其坚实的研究支持，每天建议摄入 2 到 4 克，能够显著抑制全身慢性炎症、保护心血管并维持大脑认知功能。针对容易氧化变质的问题，她建议存放在冰箱中冷藏，并利用同样的习惯叠加技巧，将其放在开冰箱时最常拿取的食物（例如早晨吃的水果）旁边。 - **维生素 D3 + K2**：建议每日最低摄入 4000 IU。虽然被称为维生素，但在体内机制上它更像一种“前激素（Prohormone）”，是性激素与生殖激素合成不可或缺的基石，同时调控认知与免疫反应。很多即使生活在阳光充沛地区（如美国佛罗里达州）的人，体检血液筛查也普遍呈现严重缺乏状态，因此每日规律补充非常必要。 --- ### [51:59](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3119s) 肌酸（Creatine）：告别男性偏见与更年期脑雾急救法 长期以来，肌酸常被误认为是健身房里“举铁肌肉男（Gym Bros）”的专属补剂，伴随着浮夸的咆哮和宽松老汉背心。Dr. Stephanie Estima 指出这是一种巨大的误解，肌酸对女性尤其是中老年女性至关重要。引用肌酸研究权威 Darren Candow 博士的比喻：**“力量训练是做蛋糕的胚子，而肌酸就是抹在上面的糖霜。”** 单喝肌酸不动不会凭空长肌肉，必须结合抗阻力训练的机械信号刺激。 她建议所有女性每天规律补充 3 到 5 克肌酸。此外，她还分享了一个针对围绝经期（Perimenopause）女性的进阶用法： - **更年期失眠应对方案**：女性在围绝经期经常遭遇严重的睡眠障碍，次日往往伴随严重的脑雾与精神不振。当昨晚没睡好时，她会把当天的肌酸摄入量提高到 **10 克**。 - **机制与主观体感**：由于肌酸穿透血脑屏障相对困难，高剂量（10g）能够强行提升脑细胞内的能量代谢储备，迅速恢复大脑的警觉度与认知清醒感。 - **停服对比**：当偶尔漏服几天常规剂量时，肌肉视觉上会显得扁塌不饱满，高强度训练后程容易力竭，出现明显的体能与运动表现下滑。 --- ### [53:51](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3231s) 胶原蛋白与电解质补给：支持“JTL”结缔组织系统 针对互联网上对**胶原蛋白（Collagen）**的普遍批判——“亮氨酸（Leucine）含量不足 3%，根本无法有效刺激肌肉蛋白质合成（MPS）”，Dr. Stephanie Estima 提出了强烈的反驳： - **女性锻炼的目标不仅是肌肉**：去健身房训练时，关节、肌腱和韧带（她合称为 **JTL: Joints, Tendons, and Ligaments**）与肌肉承受着同样的机械负荷。 - **结缔组织修复成本极高**：体内自主合成胶原蛋白在生理代谢上极其“昂贵”，外源性补充水解胶原蛋白能精准靶向 JTL、筋膜（Fascia）、皮肤、指甲与头发的修复与健康。 - **实用服用建议**：每日摄入 10 至 15 克水解胶原蛋白（包含 Type 1、2、3 型）。虽然在理论上高温可能会对肽段结构产生微弱影响，但本着“能吃进去总比因为嫌麻烦而不吃强”的原则，她常常毫不避讳地直接将其拌入早晨的热咖啡中饮用。 最后，在**电解质（Electrolytes）**补充上，她保持诚实与适度原则，并不主张每天无节制饮用，而是专门安排在大量出汗的高强度有氧运动日，例如她近期在烈日户外练习网球时作为补水排汗后的电解质平衡支持。 ### [55:45](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3345s) 补剂收尾：电解质、维生素 C 与日常蛋白质摄入 对话从补剂的收尾讨论切入。斯蒂芬妮·埃斯蒂玛（Dr. Stephanie Estima）指出，电解质并不需要每天像吃常规补剂那样频繁摄取；只有在天气炎热、需要长时间跑动训练并且大量出汗的情况下，补充电解质才有极佳的价值。随后，她将目光投向最后一款补剂——维生素 C。她非常推崇将维生素 C 与胶原蛋白一同服用，因为维生素 C 能够显著促进胶原蛋白的合成与吸收；同时，作为一种普遍抗氧化剂和抗炎成分，维生素 C 是水溶性的，摄入过量也会随尿液排出体外，没有任何坏处。 当被问及日常是否依赖蛋白粉或蛋白奶昔时，埃斯蒂玛表示自己主要是在旅行或外出奔波时才会喝蛋白奶昔。在日常生活中，如果某天蛋白质确实摄入不足，她可能会喝一杯作为补充，但她绝大部分的蛋白质来源依然坚持来自未经深度加工的完整全营养食物（Whole Foods）。 - **电解质使用场景**：无需日常全天候补充，仅在长时间高温运动、大汗淋漓时使用效果最佳。 - **维生素 C 协同效应**：具备抗氧化与抗炎功效；与胶原蛋白协同摄入可大幅提升吸收率；多余剂量通过尿液代谢，安全性极高。 - **蛋白质策略**：优先选择天然全食物摄入，蛋白粉仅作为出差旅行或日常缺口时的后备应急手段。 --- ### [56:37](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3397s) 有氧运动的角色：彻底破除“皮质醇恐慌” 谈到阻力训练与增肌之后，主持人抛出了心肺训练（Cardio，包括慢跑、冲刺冲锋、爬楼机等）在训练体系中的位置。埃斯蒂玛直言“有氧就是生命，它是一切”，但必须改变对待有氧的态度——既不能把它当成过度暴食后的“惩罚”，也不能仅将其作为追求消瘦的工具，而是要着眼于健康寿命（Healthspan）与整体寿命（Lifespan）。 主持人随即援引了一条高赞听众留言：有听众提到许多患有多囊卵巢综合征（PCOS）或胰岛素抵抗的女性在进行高强度间歇训练（HIIT）或冲刺时会适得其反，因为这会导致皮质醇（Cortisol）和胰岛素剧烈飙升，因此这部分人群更倾向于在激素稳定前仅做力量训练搭配 Zone 2 低强度有氧。 埃斯蒂玛当即驳斥了“皮质醇飙升是有害的”这一流行谬论。她强调情境（Context）决定一切： 1. **皮质醇觉醒反应（CAR）**：没有皮质醇人早晨根本醒不来，人体本身就存在皮质醇觉醒反应，早晨冲到顶峰后如滑雪道般缓缓下降退出； 2. **训练的应激常态**：哪怕是做阻力训练，只要达到足够的训练强度，身体就必须进入交感神经驱动（Sympathetic Drive）状态，此时若实时监测激素，血糖和皮质醇同样会剧烈上升。女性完全不必对这种生理预测内的正常脉冲反应产生恐惧心理。 针对 PCOS（现医学界亦倾向称其为多内分泌代谢卵巢综合征，Polyendocrine Metabolic Ovarian Syndrome），患者的机体表现接近于 2 型糖尿病，存在严重的葡萄糖清除与胰岛素敏感性缺陷。正因如此，力量训练对她们而言至关重要——肌肉的每次主动收缩都能在不完全依赖胰岛素的情况下，直接把血糖抓取进肌细胞转化为能量。在此基础上，Zone 2 有氧能强化基础耐力，而像极高强度的冲刺间歇训练（SIT，例如 10 到 20 秒竭尽全力、拼尽全力的爆发冲刺，重复 4-6 组）所带来的应激与激素脉冲，长期来看反而能大幅提升身体处置血糖的效率，重塑激素稳态。 ```mermaid flowchart TD accTitle: 高强度运动与肌肉收缩对代谢的改善机制 accDescr: 展示高强度冲刺或抗阻训练触发交感神经后，如何促使肌肉直接摄取血糖并提升长期代谢韧性。 subgraph StressPhase["急性应激阶段 (训练期间)"] A["高强度训练 / 冲刺间歇 (SIT)"] --> B["交感神经驱动激活 (Sympathetic Drive)"] B --> C["正常生理脉冲：皮质醇与血糖短暂升高"] end subgraph MetabolicBenefit["长期代谢与激素适应"] C --> D["肌纤维主动强力收缩"] D --> E["非胰岛素依赖型血糖转运入肌细胞"] E --> F["线粒体效率与抗炎能力提高"] F --> G["长期胰岛素敏感性增强 / PCOS 症状改善"] end ``` --- ### [01:00:40](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3640s) 绝不能因变老而放弃的运动：冲刺与挪威 4x4 训练法 针对“随着年龄增长人们往往会放弃、但实际上绝不应停下”的运动类型，埃斯蒂玛毫不犹豫地回答：“百分之百是冲刺（Sprinting）。” 她指出，随着年岁增长，大众熟知肌肉量每年会自然流失约 1%，而最大摄氧量（VO2 Max，即肺部吸入氧气并输送给各细胞利用的最大能力）若不主动干预，每 10 年就会衰退 10%。许多长辈爬一两层楼梯或拎几袋杂物就气喘吁吁，常误以为这是“自然衰老的结果”，埃斯蒂玛强调这绝非年龄问题，而是生理机能容量（Capacity）的退化。冲刺训练并不局限于跑道，在冬季或户外条件受限时，健身房内的固定单车或跑步机都是极佳的器械替代方案。 埃斯蒂玛特别介绍了自己经常在单车上进行的“挪威 4x4 训练法”（Norwegian 4x4）： - **阶段划分**：以个人最大心率的 85% 至 95% 进行整整 4 分钟的高强度做功，随后进行 3 分钟的低强度积极休息或间歇； - **循环次数**：连续重复 4 轮。埃斯蒂玛笑称这是一种“极其独特的折磨”，每次上车前内心都会抗拒，但咬牙完成之后整个人充满难以言喻的自豪与成就感。 为了印证高强度训练对抗衰老的惊人效果，埃斯蒂玛分享了一项针对平均年龄 58 岁绝经后女性的研究。在该研究中，受试女性进行了为期 8 周的冲刺训练干预： - **最大摄氧量激增**：在仅仅 2 个月的时间内，这群女性的 VO2 Max 提升了整整 10%，扭转了相当于整整十年的机能自然衰退； - **线粒体效率反超年轻人**：将这批年长女性与 18 至 30 岁的年轻对照组对比，年长组线粒体功能的改善幅度竟高达 69%，而年轻组为 49%。 埃斯蒂玛激动地表示，社会总将衰老描绘成皱纹丛生、步入下坡路的绝望景象，但数据证明熟龄女性拥有极其巨大的提升空间与弹性，“最好的开始时间也许是 10 年前，但第二好的时间就是今天，你从未掉队，随时都能重新赢回机能”。随后对话引申到了弹跳动作（Jumping/Hopping）对于强化骨骼与膝关节的不可替代性。 ### [01:04:46](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3886s) “不用则废”与跳跃训练对骨密度的意义 很多人因为担心跑步会损伤膝盖和髋关节，或者过去受过伤，随着年龄增长就逐渐放弃了跑步和冲击性运动。Stephanie 博士对此提出了强烈的反对意见，指出人体遵循经典的“不用则废”（use it or lose it）原则。身体具有高度适应性，会优先保留日常被调用的机能；如果彻底停止跳跃、冲刺跑或深蹲，身体就会彻底丧失完成这些动作的能力。她强调，年龄根本不是放弃这些基础动作的借口。 对于希望改善骨密度的女性，Stephanie 建议可以通过增加跳跃负荷来刺激骨骼重塑。比如穿上负重背心进行增强式跳跃训练（plyometrics），能够有效增加骨骼受到的应变幅度（strain magnitude）与应变速率（strain rate），进而促使成骨细胞活跃并驱动积极的骨重塑。冲刺跑在本质上也是一系列高频连贯的单腿弹跳。放弃跳跃，身体就必然失去跳跃的本能与能力。 ```mermaid flowchart TD accTitle: 机械刺激与跳跃训练对骨骼重塑的驱动机制 accDescr: 展示从跳跃训练到应变刺激再到骨骼重塑与功能维持的完整生理适应流程 subgraph Stimulation["运动负荷刺激"] A["增强式跳跃 / 冲刺跑"] B["穿戴负重背心增加载荷"] A --> B end subgraph Physiology["生理力学响应"] C["提升骨骼应变幅度与应变速率"] D["肌腱机械感受器检测张力"] B --> C A --> D end subgraph Adaptation["组织重塑与长期功能"] E["骨骼积极重塑<br/>（提高骨密度）"] F["肌腱胶原重塑与韧性提升"] G["维持抗跌倒与跳跃能力<br/>（避免“不用则废”）"] C --> E D --> F E & F --> G end ``` - **骨骼重塑机制**：通过增强式训练（plyometrics）施加负荷，利用应变速率和幅度向骨骼发出信号，促进骨密度增强。 - **生理原则**：身体会针对日常承受的机械压力进行资源倾斜分配，停止跳跃会导致下肢弹性储备与骨量逐步流失。 --- ### [01:05:43](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3943s) 等长收缩训练与肌腱适应性 针对那些目前身体条件尚无法直接承受跳跃冲击的人群，Stephanie 提出可以通过零器械的“等长收缩保持”（isometric holds）作为循序渐进的切入点。以人体最著名的肌腱之一——跟腱（Achilles tendon）为例，它是小腿腓肠肌（gastrocnemius）向下的延展，环绕脚后跟并锚定在跟骨（calcaneus）下部。如果无法跳跃，可以先尝试简单的提踵站立，将脚后跟悬空抬起，让腓肠肌与跟腱保持等长收缩。 肌腱和肌肉组织内广泛分布着机械感受器（mechanoreceptors），它们能够精准感知肌肉是在被拉伸还是在持续收缩。当机械感受器察觉到持续的张力负荷时，便会向中枢和结缔组织发出组织重塑（tissue remodeling）的生物信号，从而增厚肌腱并强化抗牵拉能力。以此为起点，训练者可以平滑进阶到微小离地跳跃（hops），再逐步过渡到完整的垂直跳跃。 - **跟腱结构**：小腿后侧腓肠肌的延伸结构，附着于跟骨下部，是缓冲与释放弹性能量的关键结缔组织。 - **机械感受器反应**：等长收缩通过维持肌腱内部张力，激活张力与牵拉感知机制，诱发胶原重塑。 - **进阶阶梯**：提踵等长收缩保持 $\rightarrow$ 原地微幅小跳（hops） $\rightarrow$ 完整双脚/单脚跳跃（jumps）。 --- ### [01:06:59](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4019s) 减速能力：决定运动表现与防跌倒的关键 Stephanie 深入剖析了常被忽视的“减速能力”（deceleration）。加速是加速前进、提高速率，而减速则是从高速运动中瞬间停稳。要想安全制动而不把巨大冲击力完全倾泻进膝踝等骨骼关节中，肌腱与韧带必须拥有充分吸收动能（kinetic energy）的缓冲弹韧性。在竞技体育领域，变向训练（change of direction）以及急停减速的能力，相比垂直弹跳高度、直线冲刺速度或折返跑（beep tests）成绩，更能精准预测一名运动员能否晋升为职业选手（go pro）。 减速能力在日常抗衰防跌倒中同样起到生死攸关的作用。随着年龄增长，老人可能会在地板障碍物、地毯边缘被绊倒，或在楼梯上踩空。此时仅有反应意识远远不够，神经肌肉系统必须能够迅速将脚迈向身体前方，并用充足的离心制动力刹停整个身体的前倾惯性，从而阻止摔跌导致骨折。 - **关节减压**：优良的减速机制依靠肌腱和韧带储能卸力，避免软骨和骨关节面承受过载冲击。 - **竞技预测指标**：急停变向能力是评估运动敏捷性与职业发展潜力的核心生理指标。 - **防摔实际应用**：绊脚或踩空瞬间，下肢迅速前伸制动并吸收向前动能，是避免老年摔伤的核心保护动作。 --- ### [01:07:57](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4077s) X 支撑侧平板支撑：髋关节稳定性与全身诊断 针对无需器材但极其高效的评估动作，Stephanie 当场向主持人演示了她极为推崇的“X 支撑侧平板”（X plank）。这个动作不仅是一套训练方案，更是一个具有诊断性质的体能筛查工具。它直接考验前文讨论过的髋部 Q 角周围肌群，尤其是针对髋部外侧肌群的稳定性、活动度以及持续保持腿部外展（abduction）的能力。 演示过程中，Stephanie 侧卧用单手腕和脚侧支撑地面，腕部与肩部垂直对齐，身体形成一条直线，随后将上侧的手臂与腿部同时向斜上方展开抬起，整个人呈现出醒目的“X”字形，并保持整整 30 秒。这个动作全方位挑战了髋部臀中肌、核心肌群、肩带稳定肌以及前庭平衡系统。 ```mermaid flowchart LR accTitle: X 支撑侧平板的运动链负荷分布 accDescr: 展现 X 支撑侧平板在平衡性、关节稳定性与肌肉收缩方面的全身协同要求 subgraph UpperBody["上肢与核心"] U1["腕部与肩关节垂直力线支撑"] U2["肩带稳定肌群等长收缩"] U3["腹斜肌与躯干抗侧屈核心链"] U1 --- U2 --- U3 end subgraph LowerBody["下肢与骨盆"] L1["支撑侧髋外侧肌群稳定"] L2["悬空侧腿部持续外展<br/>（臀中肌主导）"] L3["足踝抗翻转支撑"] L1 --- L2 --- L3 end UpperBody --- Balance["前庭神经平衡与本体感受整合"] --- LowerBody ``` 随后主持人亲自上阵尝试，瞬间暴露出下肢薄弱与平衡不稳的问题，直呼需要打电话叫朋友帮忙，并表示单脚叠在另一只脚上的受压点疼痛难忍。Stephanie 解释，做不来该动作恰恰指明了身体的弱项，体检出的缺陷正是训练的目标所在。对于初学者，她展示了屈膝侧平板抬腿的降阶版本（kneeling side plank）：双膝弯曲叠放支撑在垫上，再抬起上方大腿，这样在大幅减轻足踝与核心压力的同时，依旧能够精准募集臀中肌（gluteus medius）。 - **测试与训练合一**：通过“X plank”直接诊断髋部活动度、外展肌力与单侧躯干刚性，同时作为纠正训练。 - **进阶与退阶**：初学者可从屈膝跪姿侧抬腿起步，逐步递增至双脚支撑支撑 10 秒、15 秒，最终达到标准 30 秒支撑。 --- ### [01:11:25](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4285s) 地面起立测试：文化生活方式与关节全链条募集 Stephanie 将话题转向日常身体活动度与跌倒风险的关系。在许多东方或传统文化中，人们习惯盘腿坐在地板上进食、社交甚至是蹲姿如厕，这些人群的老年跌倒风险在统计学上几乎接近于零。反观习惯坐高脚沙发和现代马桶的西方人群，关节活动度退化严重，她建议现代人应当有意识地增加坐在地板上的频率。 针对老年人或活动度受限者，她推荐了经典的“徒手免支撑坐姿起立测试”（Sit-to-Stand Test）。在最严苛的版本中，受测者盘腿坐在地面上，不借助双手撑地、不借助膝盖跪地，仅凭下肢发力与少许身体惯性，直接平稳站立起来。Stephanie 与主持人一同实测了顺时针与逆时针双向交叉双腿起立。主持人在习惯侧表现良好，但在换用非惯用腿交叉在外的“错误侧”时，由于平时很少调用该模式，起立过程显得格外吃力且姿态略显狼狈。 Stephanie 阐述了这个看似简单的动作背后的全身肌肉协作：免手支撑起立要求踝关节具备极致的背屈与旋前活动度（mobility），膝关节需要股四头肌强力向心收缩实现伸膝，而髋部则需要臀大肌与臀中肌全面爆发以完成髋伸展。 - **生活习惯与平衡能力**：经常坐在地板上生活的人群，其足踝、髋部灵活性长期得以保持，跌倒风险显著低于久坐椅子的西方群体。 - **双侧对称测试**：通过轮换交叉双脚的内外侧位置，能够快速筛查出双腿肌力与关节活动度不对称的隐性代偿。 - **全链条肌群募集**：该动作同时检验足踝活动度、股四头肌伸膝力量与臀部伸髋肌群的瞬时爆发协同。 ### [01:12:51](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4371s) 最被低估的自重与居家健身动作 在探讨居家无需复杂器械的锻炼时，Stephanie 强调了自重训练（Bodyweight Exercises）的巨大威力。很多女性在刚开始接触力量训练时往往急于上大重量，但基础动作模式如果不标准，很容易带来代偿和损伤。最基础的自重深蹲（Bodyweight Squats）、俯卧撑（Push-ups）以及臀桥（Glute Bridges），如果动作做标准、肌肉发力感知到位，已经能提供极其惊人的训练刺激。当自重深蹲建立起稳定的技术后，再逐渐过渡到负重进阶。 针对日常居家缺乏专业哑铃或杠铃的情况，Stephanie 风趣地提出了极具生活气息的解决方案：完全可以就地取材，比如随手抱起一大袋沉甸甸的猫粮或狗粮作为负重，在家里走廊或客厅来回做负重行进箭步蹲（Walking Lunges）。下肢力量的构建不仅仅局限于大腿前侧，而是需要调动从臀部到整条腿的协同发力。 - **核心自重动作推荐**：标准俯卧撑、精准到位的自重深蹲、充分激活臀大肌的臀桥。 - **生活化负重技巧**：利用大包装宠物粮（猫粮/狗粮袋）作为天然负荷，在走廊或房间进行行进箭步蹲。 ```mermaid flowchart LR accTitle: 居家力量训练进阶路径 accDescr: 展示从无器械自重动作到生活化负重、再到规范器械力量训练的发展过程。 subgraph Phase1["基础建立阶段"] A["自重动作基础<br/>(深蹲/俯卧撑/臀桥)"] --> B["纠正力线与发力模式<br/>(避免糟糕代偿)"] end subgraph Phase2["负荷进阶阶段"] B --> C["生活化负重训练<br/>(抱大袋猫粮/狗粮做箭步蹲)"] C --> D["专业抗阻负重训练<br/>(进阶哑铃/杠铃力量)"] end ``` --- ### [01:13:23](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4403s) 赞助商插播：智能温控睡眠与销售管理系统 Steven 在节目中插播了两个长期合作赞助商的实用工具分享： 首先是 **Eight Sleep** 智能睡眠床垫系统（Eight Sleep Pod）。Steven 坦言睡眠是他生活中最为痴迷且拥有主动掌控权的最重要支柱。该床垫利用人工智能实时监测人体的睡眠状态与生理体征，并基于数十亿小时的睡眠大数据自主动态调节床铺温度。统计数据显示，用户能够获得高达 34% 的深度睡眠提升，入睡速度加快达 44%。此外，它支持床垫两侧独立调温，满足了 Steven 与其未婚妻 Melanie 截然不同的温度喜好。在推广期至 7 月 12 日前，使用专属折扣码 Steven 可立减 500 美元。 紧接着是面向企业管理与销售团队的 CRM 工具 **Pipedrive**。Steven 分享了作为创业者从“事必躬亲的执行者”转型为“对一切成果负总责的统筹者”的心路历程，这一转变的核心在于搭建不依赖创始人个人肉身介入的自动化系统。Pipedrive 通过直观的可视化仪表盘，将整个销售管道的每一笔交易阶段、卡点和后续待办实时呈现。全球已有超过 10 万家公司使用该工具，合作期间提供 30 天免费试用（无需信用卡）。 --- ### [01:15:31](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4531s) 母亲产后的身体挑战：盆底肌解剖学与器官支撑 Steven 转向广大女性听众最为关切的产后现实话题：大量女性在生育后面临着严重的盆底肌功能障碍与子宫/膀胱脱垂（Prolapse）。作为两个孩子的母亲，Stephanie 从骨盆结构的解剖差异切入，全面剖析了为什么女性的盆底结构天然面临更大挑战。 盆底肌（Pelvic Floor）本质上是一张类似“吊床”或“悬吊带”的肌肉群，它从前侧的耻骨联合（Pubic bone）向前向后包裹延伸，牢牢附着在尾骨（Coccyx）上，解剖学上统称为耻尾肌（Pubococcygeal muscles，简称 PC 肌）。与股四头肌或臀大肌这类在运动时才收缩的骨骼肌不同，PC 肌群必须处于 24 小时持续微收缩的抗重力工作状态，其首要生理职责是像托网一样托住骨盆腔内的子宫、膀胱和肠道等内脏器官，防止它们因重力下垂脱出。 从解剖结构来看，男性骨盆底部闭合度高且仅有一处尿道开口，肌肉支撑面积大、机械结构极其稳固；而女性骨盆由于承担着生殖与分娩功能，肌肉吊床被三处天然开孔所穿透：尿道口、阴道口以及肛门。开孔的存在大幅削弱了肌肉的连续受力面积。在此基础上，女性一生中还要经受月经周期的激素波动、孕期松弛素（Relaxin）对结缔组织的软化、胎儿数月持续向下的物理压迫，以及阴道分娩对产道肌肉造成的巨大机械拉伸与撕裂损伤。 - **产后训练原则**：分娩后必须首先获得妇产科医生（OBGYN）或助产士的专业运动许可；在软组织与肌肉尚未完全愈合前，切忌盲目立刻恢复大重量、高冲击的剧烈负重训练。 - **盆底肌神经感知与凯格尔训练（Kegels）的适用场景**： - **训练感知口诀**：想象拉紧一条拉链（"zipping up a zipper"），微闭双眼，用意念引导肌肉自下而上收缩上提、停顿保持，随后彻底放松下沉。由于盆底肌肉群的神经肌肉连接（Neuromuscular connection）相对隐匿，需要反复专注体会。 - **凯格尔训练的个体差异**：如果确诊为盆底肌松弛无力（Weak pelvic floor），坚持凯格尔练习非常有效且全天随时随地均可完成；但如果盆底肌本身处于过度紧张、痉挛且无法自主放松的状态（Tight pelvic floor），盲目继续做高强度收缩的凯格尔反而会雪上加霜，导致盆底功能进一步恶化。 ```mermaid flowchart TD accTitle: 女性骨盆底肌解剖脆弱性及病理影响因素 accDescr: 分析女性盆底肌结构开孔多、激素及分娩外力影响对肌肉承载力的综合削弱机制。 subgraph Anatomy["解剖学结构差异"] A["骨盆底部吊床肌群<br/>(耻尾肌 / PC肌)"] --> B["三处生理通道开孔<br/>(尿道口 / 阴道口 / 肛门)"] B --> C["有效承托表面积减少<br/>(抗负荷能力天然低于男性)"] end subgraph Stressors["生理负荷叠加"] D["周期性激素波动<br/>(如孕期松弛素 Relaxin)"] E["孕期胎儿物理重压"] F["经阴道分娩拉伸与创伤"] end Stressors --> G["盆底肌张力改变与受力代偿失衡"] C --> G G --> H{"盆底肌肉状态分型"} H -- "盆底肌过弱无力" --> I["适用：凯格尔收缩强化<br/>及神经连接训练"] H -- "盆底肌过紧痉挛" --> J["禁忌单纯强化收缩<br/>需专业物理治疗与放松训练"] ``` --- ### [01:19:30](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4770s) 破除女性性愉悦的禁忌：从腰痛康复到“身体自主权” 话题延伸至 Stephanie 所著畅销书《The Betty Body》副标题中极具冲击力的关键词——“变革性性体验”（Transformative Sex）。Steven 询问为何一本探讨内分泌、饮食与体型的健康指南，要将“性”放在如此醒目的位置。 Stephanie 动情地解释道，正如大众长期以来在“举铁会变壮”或“碳水是毒药”上对女性存在深深的偏见一样，社会对女性坦然享受性生活、拥有旺盛性欲（Libido）一直笼罩着一层隐秘的禁忌与耻感。她在书中特意加入这一维度，就是为了正式向所有女性赋予这一权利——女性完全有资格渴望性爱，当性欲低下或缺乏快感时，应当积极通过生理、激素和肌肉骨骼机制去探索其背后根源，而不是默默压抑。 为了说明这种身体结构与亲密关系的紧密交织，Stephanie 分享了一个难忘的临床真实案例： - 一位女性患者因长期的“机械性下腰痛”（Mechanical low back pain）来到 Stephanie 的诊所接受常规脊椎矫正与力量康复治疗。 - 经过系统的脊柱手法调整、核心强化与功能康复训练后，在复查评估时，这名女患者十分罕见地要求与 Stephanie 进入独立闭门诊室私密交谈。 - 患者坦白了自己就医的最真实诱因：并非单纯为了止痛，而是此前在与丈夫进行夫妻生活时，只要自己采取上位姿势（"getting on top of him"），腰部和骨盆就会产生剧烈撕裂般的剧痛，关节摩擦感极其难受，导致夫妻生活完全无法进行。 - 经过规律的骨盆与脊柱力线矫正、核心抗阻训练后，这位患者激动地对 Stephanie 说道，自己终于可以重新在亲密关系中主导上位并彻底享受其中。 Stephanie 借此呼吁，无论女性是正在遭受下腰痛、骨盆底疼痛的机械困扰，还是面对深层的激素失衡，都应该正视自己的身体需求与感受，打破这种深植已久的羞耻沉默。 ### [01:21:42](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4902s) 药物与激素疗法的局限：为何必须结合生活方式医学 主持人 Steven 询问在当天的讨论中，是否有什么最重要、本该探讨却尚未提及的话题。Stephanie 率先提出了当下风靡全球的热门话题——GLP-1 受体激动剂类药物。她指出，无论是针对这类新型减重药物，还是在围绝经期备受瞩目的更年期激素替代疗法（MHT / HRT），公众往往存在一种危险的心理倾向：人们极度渴望并过度沉溺于药物带来的潜在益处，却刻意忽视或完全割裂了其可能伴随的副作用。 虽然激素替代疗法能够切实改善女性的睡眠质量、情绪波动，并有效缓解潮热和盗汗等体温调节障碍，但 Stephanie 尖锐地提醒道，没有任何药物能替你走进健身房抓起杠铃、替你搭配营养均衡的餐盘，或是替你在职场上向老板设立合理的界限。医学手段绝不是一个可以一劳永逸解决健康问题的“简易按钮”（easy button）。当越来越多的女性开始接纳并使用激素疗法时，最理想的契机是将现代医疗干预与生活方式医学（Lifestyle Medicine）紧密结合——通过踏实的力量训练、科学的心肺练习、严谨的压力管理与充分的恢复机制，身体才能真正获得长久健康的基石。 ### [01:23:02](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=4982s) 女性的核心恢复法则：S 级睡眠、桑拿与电解质补充 谈到身体恢复（Recovery）时，Stephanie 毫无保留地将睡眠评为无可替代的“S 级（Tier 1 / S Tier）”第一优先事项。尽管围绝经期的激素剧烈动荡常使安稳入眠成为一种奢望，但深度睡眠正是生长激素（GH）与胰岛素样生长因子-1（IGF-1）分泌激增的生理窗口；只有在睡眠中，受损的肌纤维才能完成重塑与生长，大脑也才能通过类淋巴系统有效清除代谢废物。 在顶级睡眠之下，Stephanie 极力推荐了桑拿浴，无论是红外线桑拿还是传统芬兰桑拿，都被她戏称为“懒人有氧”（lazy cardio）。当某天身心俱疲、无力进行高强度心肺训练时，走进桑拿房利用热应激刺激心血管系统便是一个绝佳替代方案；她还幽默地补充了一个冷知识：“Sauna”其实是英语中唯一借用自芬兰语的词汇。此外，对于在训练中高强度发力、大量出汗的女性，电解质的动态平衡至关重要。随着步入中年、体内雌激素水平逐渐滑坡，女性调节体内水盐平衡的能力亦会同步衰退，因此有意识地补充钠等电解质对维持神经肌肉功能与加速恢复必不可少。 - **恢复金字塔层级**：睡眠高居绝对顶端（促进生长激素与 IGF-1 激增、修复肌肉、清理脑部代谢废物），次级包含热疗与电解质管理。 - **中年水盐代谢特征**：雌激素衰退直接导致肾脏调节盐分能力下滑，运动出汗后需针对性补充电解质。 ### [01:24:24](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5064s) 健身中被忽视的拼图：肌腱、韧带与负重离心训练 当被问及读者和听众在日常咨询中常有的盲区时，Stephanie 坦言大众几乎将所有目光都投向了肌肉，却忽视了更为关键的结缔组织——关节、肌腱与韧带的承受能力。她生动地打比方道，肌肉就像是派对上万众瞩目的“万人迷女孩”，或者舞台上光芒四射的碧昂丝（Beyoncé），外形饱满惊艳、泵感十足；然而，若将碧昂丝放在一个腐烂脆弱、根本无法承受其强度的舞台上，她会直接跌穿地板，导致整场演唱会彻底崩溃。同理，如果女性没有健康的膝盖与坚韧的韧带，再强大的股四头肌也无法完成一次安全标准的深蹲。 强化这些常被遗忘的结缔组织，核心在于调整力量训练的发力模式。Stephanie 指出，提升肌腱与韧带抗拉强度（tensile strength）的关键机制在于**在负重下进行离心拉伸（stretching under load）**。向心收缩时肌肉缩短、骨骼拉近，而在离心阶段肌肉在承受重压的同时被拉长，此时肌腱受到强烈的牵拉负荷信号，进而触发胶原纤维增生并显著提高结缔组织的抗张能力。 ```mermaid flowchart TD accTitle: 结缔组织强化机制与身体负载支持 accDescr: 展示肌肉力量与深层结缔组织（肌腱、韧带、关节）的依存关系，以及如何通过负重离心拉伸提升抗拉强度。 subgraph SupportBase ["支撑基础（舞台）"] Joints["关节健康与活动度"] Tendons["肌腱与韧带韧性"] end subgraph Superstructure ["外在表现（明星）"] Muscles["骨骼肌力量与维度\n('万人迷 / 碧昂丝')"] end subgraph TrainingStimulus ["力量训练刺激模式"] Eccentric["负重离心收缩 (Stretching under Load)\n肌肉在受力承重下拉伸延展"] TensileAdaptation["肌腱感知牵拉负荷\n促进胶原合成并强化抗拉强度"] end Eccentric --> TensileAdaptation TensileAdaptation --> SupportBase SupportBase -->|"承托并释放力量，防止塌陷损伤"| Muscles ``` ### [01:25:52](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5152s) 仅练普拉提远远不够：肌耐力与骨骼负重的真相 面对关于“拉伸是否等同于普拉提”的追问，Stephanie 澄清了针对普拉提的常见误解。她首先声明自己绝非反感普拉提，事实上她自己每周都保持着两节普拉提课的习惯，甚至开玩笑说“我可能就坐在你们的普拉提教室里”，每次练完都由衷感到愉悦。普拉提通过高重复次数和肌肉持续燃烧感，在改善体态、强化深层核心以及提升女性骨盆底健康方面具备无可替代的医学价值。 然而，核心问题在于许多女性错误地将“肌耐力训练”等同于“增肌塑形与骨骼负重”。若女性盲目追逐所谓“穿进紧身裙的纤瘦感”而仅以普拉提作为唯一的运动手段，骨骼就无法获得足够的大重量轴向机械刺激，肌肉量无法实质增长，肌腱和韧带亦会长期处于薄弱状态。随着年龄增长，这种单一模式将埋下骨质疏松等骨骼疾患以及承重耐受力全面丧失的巨大隐患。Stephanie 强调，普拉提应当是综合运动蓝图中的一部分，而非全部；就她个人而言，每周在普拉提之外，仍严格安排了四至五次大重量抗阻力量训练、一到两次冲刺跑以及网球运动。 ### [01:27:29](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5249s) 极简护肤哲学与年近五十的自我和解 谈到社交媒体上女性粉丝最频繁向她抛出的问题，Stephanie 忍俊不禁地表示，除了询问穿搭与发型，被问得最多的就是“如何增肌减脂”以及“你的护肤秘诀是什么”。她大方分享了自己受皮肤科医生朋友启发建立的极简护肤方案：清晨主要使用维生素 C 精华配合广谱防晒霜（SPF）；夜晚则选用维生素 A 类衍生物（维 A 醇/视黄醇类），并配合 NAD+ 成分以及含有尿石素 A（Urolithin A）的护肤产品，用以辅助清除体内类似“僵尸细胞”般持续释放炎症因子的衰老细胞（senescent cells）。 谈及自己即将跨入 50 岁大关，Stephanie 动情地表示，如今的自己感觉比二三十岁时好得多，真正学会了在身体中安然自处。年轻时的她曾极度严苛而惩罚性地对待自己的躯体，脑海中充斥着绝不会对他人说出口的伤人字眼。她坦言，起初走进力量训练房的目的和大多数观众一样，只是为了让体型更好看、增加肌肉并甩掉脂肪；但最终让她数十年如一日坚持下来的，是撸铁赋予了她“一条回归心灵家园的路”。负重训练教会了她如何耐心对待肉身、如何拥抱自我，更教会了她在力竭与挫败中原谅自己，彻底重构了女性与“失败”之间的心理关系。 ### [01:29:12](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5352s) 终极追问：对神性力量的信念与圆满人生的定义 在节目的经典收尾环节中，Steven 提出了上一位匿名嘉宾留下的深度问题：“你是否相信上帝？为什么？”Stephanie 毫不犹豫地给出了肯定的回答。她阐释道，自己深信宇宙间存在着一股远超人类理解范畴的伟大力量；这股力量既是守护者，也是人生的导师。它会不断向我们呈现那些必须经历的生命课题，若是我们逃避或抗拒，相同的境遇便会反反复复上演，直到我们放下执念、心甘情愿地臣服并学会该学的那一课。 随后，Steven 请她描摹在生命最后一天回顾一生、坦然确认自己“不虚此行（I did it）”的终极画面。Stephanie 瞬间眼眶湿润，动情地说道：“你快要把我弄哭了，Steven。”在她构想的告别时刻，最重要的并非任何世俗的功成名就，而是病榻旁围绕着自己的至亲家人，甚至能亲眼见到孙辈与重孙辈。当孩子们围绕在床前，真挚地历数从她身上习得的人生智慧、生活态度与爱，并承诺将这些信念代代相传时，她便能够平静而满足地合上双眼。 ### [01:30:15](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5415s) 践行使命的初衷：为下一代铺就更好的道路 当被问及为何如此看重在家族血脉中留下积极印记时，斯蒂芬妮·埃斯蒂玛博士（Dr. Stephanie Estima）深情地表示，她如今所做的一切，核心动力都源自她的孩子们。她渴望孩子们能拥有更美好的人生，希望通过分享自己的经验，帮他们省去一些自己曾经历艰难摸索才换来的惨痛教训。这并非要剥夺孩子们自主探索和试错的机会，而是为了将那些真正能够让世界变得更美好的核心价值观传承下去。她的愿景十分纯粹且朴素——"离开这个世界时，让它比自己最初接手时变得更好"，而践行这一目标的基石，正是她的家庭以及她正在全情投入的健康事业。 ### [01:30:58](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5458s) 破除“女性是缩小版男性”的迷思与纷乱信息的降噪 主持人史蒂芬·巴特利特（Steven Bartlett）由衷感谢了斯蒂芬妮的付出，并指出长期以来医学与健身界存在一个巨大的认知盲区——人们总下意识地把女性当成“缩小版的男性”来对待，这也是斯蒂芬妮在著作《The Betty Body》封底所警示的核心痛点。在当今这个健康资讯爆炸的时代，虽然人们无需支付昂贵诊金就能通过播客或人工智能获取海量知识，但相互冲突的理论、不断迭代的研究反而催生了前所未有的信息过载与焦虑。 史蒂芬提到，听众常常反馈自己深度契合斯蒂芬妮总结的女性健康原型，尤其是迷茫焦虑、不知从何下手的“不堪重负的奥莉维亚”（Overwhelmed Olivia）——她们害怕重蹈覆辙，在铺天盖地的说法面前陷入行动瘫痪。斯蒂芬妮正是凭借二十余年接诊数以万计临床病患的深厚积淀，以极富同理心且严谨科学的方式拆解了这种复杂性。商业营销往往倾向于兜售简单化、粗暴还原的“灵丹妙药”，然而真实的身体运作机理复杂而因人而异，往往无法在实验室无菌环境中完美复刻。健康原则还会随着生命阶段动态变化：一个男人在33岁与55岁时的荷尔蒙状态与生理需求截然不同，女性更是如此。 ```mermaid flowchart TD accTitle: 商业营销与真实健康的认知路径对比 accDescr: 对比商业营销的简单还原论与基于个体生命周期的动态真实健康科学 subgraph Marketing["商业营销模式"] A["简单化 / 还原论宣传"] --> B["兜售速成概念"] B --> C["引发过度承诺与认知混乱"] end subgraph Reality["真实健康认知"] D["严谨科学 + 丰富临床经验"] --> E["尊重生命周期与荷尔蒙动态"] E --> F["量身定制的可持续生活方式"] end ``` - **认知偏误的根源**：历史上主流医学与健身指南长期以男性生理为基准，默认女性只是体型更小的男性，忽略了女性独特的荷尔蒙节律与代谢机制。 - **信息过载的困境**：虽然知识门槛因互联网而降低，但缺乏语境的断章取义让普通人陷入“无所适从、害怕再次失败”的恐惧之中。 ### [01:33:07](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5587s) 传播渠道与著作：从极客视角探索生命智慧 谈及后续获取系统健康指南的途径，斯蒂芬妮介绍了她的核心作品与交流阵地。史蒂芬展示了她的现存著作《The Betty Body》（副标题为《极客女神的直觉饮食、荷尔蒙平衡与蜕变性体验指南》），并打趣她非常热衷于使用“极客”（Geeky）和“书呆子”（Nerd）这些词汇。斯蒂芬妮笑称自己曾觉得这些称谓有些贬义，但如今完全坦然接纳，自己确实属于深耕专业细节的“特殊极客”。此外，她的新书《Nothing to Lose: A Clinician's Guide to What Comes After Skinny》也即将面世，重点聚焦于如何在打破追求“骨感”的执念后，打造充满力量、具备强大活动度且值得自我信赖的身躯。 对于希望深入学习的受众，斯蒂芬妮推荐收听她的播客《Better With Dr. Stephanie》。在该节目中，她既会录制单人单集，天马行空地深入探讨肌腱、韧带等微观生理细节，也会对话全球顶尖的科学与健康领袖，共同提炼究竟何为“过好这一生”的本质逻辑。她的播客与视频内容在各大流媒体平台均可免费收听收看，听众亦可访问其个人官方网站 `drstephanieestima.com` 探索更多专业资源。 ### [01:34:23](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5663s) 送给每位女性的寄语与节目尾声 在对话尾声，斯蒂芬妮为所有正在收听的女性送上了一段真挚且极具力量的叮嘱。无论是处于迷茫困惑、不知迈出哪一步的“不堪重负的奥莉维亚”（Overwhelmed Olivia），还是恐惧大重量力量训练、进食少得像鸟儿一般的“泡芙人索菲”（Skinny Fat Sophie），亦或是日复一日疯狂训练试图驱散心魔的“驱魔人艾米莉”（Exorcist Emily）： > “你并没有落后。你本身就已经足够好，别对自己那么苛刻。” 这番宽慰直击现代女性在身材管理与自我苛责中的核心痛点，强调了接纳自我与循序渐进的重要性。在双方互致谢意后，史蒂芬以标志性的幽默风格结束了录制，调侃平台的算法会根据每个人的观看轨迹推送专属的下一期精彩视频，并鼓励观众继续探索优质健康内容。 ## Notable quotes > [00:00](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=0s) stop being losers — Dr. Stephanie Estima > [12:53](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=773s) 天呐，我吃得比以前更多，居然还能减脂变瘦？这到底是什么神奇的魔法？ — Dr. Stephanie Estima > [24:47](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1487s) 这就像是你开车去超市买了趟菜，就自以为水平能比肩刘易斯·汉密尔顿（Lewis Hamilton），马上能去开 F1 赛车一样荒唐！ — Dr. Stephanie Estima > [33:10](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=1990s) 仅仅因为深蹲、硬拉、推举和引体向上通常由男性在练，并不意味着它们是男性的专利动作；这些是人类最根本的基础动作模式，男女都能从中获得巨大益处。 — Dr. Stephanie Estima > [51:59](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3119s) 力量训练是做蛋糕的胚子，而肌酸就是抹在上面的糖霜。 — Dr. Darren Candow (引用) > [56:37](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3397s) 有氧就是生命，它是一切 — Dr. Stephanie Estima > [01:00:40](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=3640s) 最好的开始时间也许是 10 年前，但第二好的时间就是今天，你从未掉队，随时都能重新赢回机能 — Dr. Stephanie Estima > [01:27:29](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5249s) 一条回归心灵家园的路 — Dr. Stephanie Estima > [01:34:23](https://www.youtube.com/watch?v=HwVn3WMv5oI&t=5663s) 你并没有落后。你本身就已经足够好，别对自己那么苛刻。 — Dr. Stephanie Estima ## Mentioned Dr. Stephanie Estima, Stephen Bartlett, Darren Candow, Lewis Hamilton, Kate Moss, Beyoncé, Melanie, The Betty Body, Nothing to Lose: A Clinician's Guide to What Comes After Skinny, Better With Dr. Stephanie, CMCC (Canadian Memorial Chiropractic College), University of Toronto, Fiverr Pro, Cometeer, Eight Sleep, Eight Sleep Pod, Pipedrive ## Video description Women's Health Expert Dr Stephanie Estima reveals the 6 fitness myths keeping you weak, why skinny is the wrong goal, and the 5 muscle groups every woman should be building! Dr. Stephanie Estima is a Doctor of Chiropractic and women's health expert with over 20 years of clinical practice specialising in female physiology, hormones, and metabolism. She hosts the podcast Better With Dr Stephanie and is the author of ‘The Betty Body’ and the upcoming book, ‘Nothing to Lose: A Clinicians Guide to What Comes After Skinny: Building Strength, Shape, and a Body You Can Trust.’ She explains: ◼ The 4 types of women sabotaging their own health, and which one is you ◼ Why lifting weights won't make you bulky, and what actually changes your body ◼ How long fasts are quietly damaging your hormones and what to do instead ◼ Why the way you squat might be wrong for your anatomy ◼ The supplements every woman should take and what they actually do for you 00:00:00 Intro 00:02:50 Why Women Are Still Given Bad Health Advice 00:04:46 Is Being Skinny Actually Healthy? 00:06:02 How Stephanie's Experience Changed Her Approach 00:07:02 Stephanie's Personal Battle With Body Image 00:09:39 What You'll Take Away From This Conversation 00:10:41 The 4 Female Health Archetypes Explained 00:11:11 Are You Overwhelmed Olivia? 00:12:53 Are You Skinny Fat Sophie? 00:14:17 How To Reduce Belly Fat Effectively 00:16:28 Are You Exorcist Emily? 00:17:51 Are You Dialled-In Diana? 00:20:07 Are Carbs Really Bad? And Is Keto Worth It? 00:22:25 Signs Your Thyroid May Not Be Working Properly 00:24:47 Will Lifting Weights Make You Bulky? 00:26:49 Is Fasting Safe For Women? 00:29:17 What If You're Scared To Lift Heavy Weights? 00:30:41 Does Post-Workout Meal Timing Really Matter? 00:31:24 Should You Eat Before A Workout? 00:32:08 Can Ketones Improve Your Workout? 00:33:10 Which Muscles Should Women Prioritise? 00:36:05 How To Train For An Hourglass Figure 00:37:52 The Key Differences Between Male And Female Anatomy 00:42:16 Why Women Should Squat Differently Than Men 00:45:01 How Strength Training Can Help Prevent Falls 00:47:02 Ads 00:49:01 Which Supplements Are Actually Worth Taking? 00:52:08 Should Women Take Creatine? 00:52:46 A Creatine Hack For Perimenopause 00:53:51 Does Collagen Actually Work? 00:56:23 Are Protein Shakes Worth It? 00:56:37 Where Cardio Fits Into A Strength Plan 00:57:26 Are Cortisol Spikes Really A Problem? 00:59:01 Is Cardio Helpful For Women With PCOS? 01:00:40 Don't Stop Doing These Exercises As You Age 01:00:58 Why Sprinting Is So Good For Women 01:04:35 Is Running Bad For Your Knees? 01:05:26 Why Jump Training Matters 01:05:43 The Benefits Of Isometric Holds 01:06:59 Why Deceleration Is Essential For Mobility 01:07:57 The Most Underrated No-Equipment Exercise 01:12:55 The Best Bodyweight Exercises To Add To Your Routine 01:13:23 Ads 01:15:31 The Biggest Fitness Challenges Mothers Face 01:16:11 What Every Woman Should Know About The Pelvic Floor 01:19:30 What Women Aren't Saying Out Loud About Sex 01:21:42 GLP-1s And HRT: What Women Should Know 01:23:02 The Recovery Habits Women Should Prioritise 01:24:24 The Missing Piece Of Fitness Most Women Overlook 01:25:52 Is Pilates Alone Enough? 01:27:29 Stephanie's Skincare Routine 01:28:02 Nearly 50 And Feeling Better Than Ever 01:29:12 Do You Believe In God? 01:29:45 What Does A Successful Life Look Like? 01:30:57 Where To Find Stephanie Follow Dr Stephanie: YouTube - https://link.thediaryofaceo.com/rYfoNE Podcast - https://link.thediaryofaceo.com/6jpMJFM Newsletter - https://link.thediaryofaceo.com/8RH73AS Instagram - https://link.thediaryofaceo.com/AEFoO6V You can find out more about ‘Get LIFT: The training program for women in midlife’, here: https://link.thediaryofaceo.com/fCH9zk You can pre-order Stephanie’s book, ‘Nothing to Lose: A Clinicians Guide to What Comes After Skinny: Building Strength, Shape, and a Body You Can Trust’, here: https://link.thediaryofaceo.com/Bsldjir Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/06/DOAC-Dr.-Stephanie-Estima-Independent-Research-Further-Reading-2.pdf The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼ The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼ The Diary Of A CEO Conversation Cards: https://linkly.link/2hm7r ◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Fiverr - https://fiverr.com/diary and get 10% off your first order when you use code DIARY Cometeer - https://cometeer.com/DOAC use code DOAC for $20 off Eight Sleep - http://eightsleep.com/steven use code STEVEN for $500 off. 30-day at-home trial. Free returns. Offer ends July 12. Pipedrive - https://pipedrive.com/CEO [Source](https://www.youtube.com/watch?v=HwVn3WMv5oI)

[0:00] Dr. Stephanie Estima: stop being losers [12:53] Dr. Stephanie Estima: 天呐，我吃得比以前更多，居然还能减脂变瘦？这到底是什么神奇的魔法？ [24:47] Dr. Stephanie Estima: 这就像是你开车去超市买了趟菜，就自以为水平能比肩刘易斯·汉密尔顿（Lewis Hamilton），马上能去开 F1 赛车一样荒唐！ [33:10] Dr. Stephanie Estima: 仅仅因为深蹲、硬拉、推举和引体向上通常由男性在练，并不意味着它们是男性的专利动作；这些是人类最根本的基础动作模式，男女都能从中获得巨大益处。 [51:59] Dr. Darren Candow (引用): 力量训练是做蛋糕的胚子，而肌酸就是抹在上面的糖霜。 [56:37] Dr. Stephanie Estima: 有氧就是生命，它是一切 [60:40] Dr. Stephanie Estima: 最好的开始时间也许是 10 年前，但第二好的时间就是今天，你从未掉队，随时都能重新赢回机能 [87:29] Dr. Stephanie Estima: 一条回归心灵家园的路 [94:23] Dr. Stephanie Estima: 你并没有落后。你本身就已经足够好，别对自己那么苛刻。

[61:52] Dr. Stephanie Estima: a special kind of torture [61:52] Dr. Stephanie Estima: the best time to start was 10 years ago... but the second best time is today. [64:35] Dr. Stephanie Estima: use it or lose it [79:30] Patient (quoted by Dr. Stephanie Estima): I want to ride my husband and I can't. [81:42] Dr. Stephanie Estima: marry the benefits and divorce themselves from the side effects [81:42] Dr. Stephanie Estima: it's not going to go to the gym and lift weights with you. It's not going to build a healthy plate. [84:24] Dr. Stephanie Estima: if you put Beyoncé on a rotting stage... she's just going to fall right through it. [90:20] Steven Bartlett / Dr. Stephanie Estima: Women are not little men, but that's how we treat our bodies. [90:20] Steven Bartlett: The truth is often complicated, personal... and it doesn't always exist in a lab. [94:21] Dr. Stephanie Estima: You're not behind. You are absolutely enough, and don't be so hard on yourself.

[0:00] I want women to stop being losers. And [0:03] so, I'm on a mission to really undo the [0:05] genuinely terrible advice that most [0:08] women have been given as it concerns [0:09] their health and their fitness. So, [0:11] we're going to talk through some [0:12] actionable strategies on how to build a [0:14] body that has curves, more of [music] an [0:16] hourglass figure. But, Stephen, if I can [0:18] be very honest with you, I am pissed off [0:21] because we've been sold a lie that our [0:23] worth is the number on the scale. And [0:26] I've seen tens of thousands of patients [0:28] over my 20-year tenure. And right now, a [0:31] lot of online dialogue is I want to be [0:34] toned. I want to have the Pilates body. [0:36] Be as small as possible. So, this is [0:38] where I get a little fired up because I [0:40] also have personal experience struggling [0:42] with my own weight and my own worth. I [0:43] was trying to become what I thought was [0:45] the right thing. And I had massive [0:47] problems afterwards. So, I am going to [0:49] be very transparent and honest with you. [0:51] The pursuit of skinny is a bad thing [0:54] with devastating consequences. Like, [0:56] you're going to end up with bone disease [0:58] like osteoporosis. [0:59] >> So, there's lots of things on the desk [1:01] here in front of us that I'd love to go [1:02] through. We've got these five fitness [1:05] myths. [1:05] >> Yes, so one of them, for example, is a [1:07] lot of women are scared to consume more [1:09] carbohydrates because they think [music] [1:10] it's going to make them fat. But, we [1:12] need carbohydrates for our mood, our [1:14] sleep, even performance at the gym. And [1:16] then there's also women are scared that [1:19] if they're lifting heavy weights, that [1:20] they're going to start looking like a [1:22] bodybuilder. But, that's almost [1:24] impossible. 97% [1:27] of women don't have the hormonal [1:28] environment to bulk. [1:30] >> And then we've also got these archetypes [1:32] here. [1:32] >> So, there's four [music] archetypes that [1:33] women identify themselves in their [1:35] fitness journey. And the most common [1:37] woman that I see is skinny fat Sophie. [1:39] And we'll talk about what this means. [1:41] >> So, let's talk about what the women [1:42] listening should understand about [1:43] hormones. How do you think about fasting [1:45] and your menstrual cycle? What are the [1:47] specific issues that mothers face as it [1:49] relates to fitness? I mean, there's lots [1:50] of things that I'd love to talk about. [1:51] >> 100%. That makes me so excited. [1:56] >> This is super interesting to me. My team [1:58] gave me this report to show me how many [1:59] of you that watch this show subscribe. [2:01] And some of you have told us, according [2:02] to this, that you are unsubscribed from [2:04] the channel randomly. So, favor to ask [2:06] all of you, please could you check right [2:08] now if you've hit the subscribe button. [2:09] If you are a regular viewer of this show [2:11] and you like what we do here. We're [2:12] approaching quite a significant landmark [2:14] on this show in terms of a subscriber [2:15] number. So, if there was one simple, [2:17] free thing that you could do to help us, [2:19] my team, everyone here, to keep this [2:21] show free, to keep it improving year [2:23] over year and week over week, it is just [2:25] to hit that subscribe button and to [2:27] double-check if you've hit it. Only [2:28] thing I'll ever ask of you. [2:29] Do we have a deal? [2:30] If you do it, I'll tell you what I'll [2:31] do. I'll make sure [2:33] every single week, every single month, [2:35] we fight harder and harder and harder [2:36] and harder to bring you the guests and [2:37] conversations that you want to hear. I [2:39] stay true to that promise since the very [2:40] beginning of The Diary of a CEO, and I [2:42] will not let you down. Please help us. [2:45] Really appreciate it. Let's get on with [2:46] the show. [2:50] Dr. Stephanie Estima. [2:53] Why is it you do what you do? Like, [2:55] ultimately, what is it you're trying to [2:56] change in the world? What impact are you [2:58] trying to have? And who are you trying [3:00] to have [clears throat] it for? [3:01] >> Well, I am on a mission to really undo [3:05] the [3:07] genuinely terrible advice that most [3:09] women have been given as it concerns [3:12] their health and their fitness. And what [3:14] I mean by that is [3:16] for the vast majority of health and [3:18] fitness goals for women, it's all about [3:20] becoming smaller. It's about becoming [3:22] skinnier. It's about losing weight. It's [3:24] about dropping a dress size. Stephen, if [3:27] I can be very honest with you, I want [3:29] women to stop being losers. I want them [3:33] to stop trying to lose all the time. [3:36] And instead, what I would love for them [3:37] to do is to shift their focus from [3:39] losing [3:41] and [3:42] focusing more on what they have to gain. [3:44] So, how much muscle can they gain? How [3:47] much bone density can they gain? How [3:49] much connective tissue capacity from [3:51] their joints, their tendons, their [3:52] ligaments can they gain? [3:54] Can they work towards building a body [3:57] that they love and trust and enjoy [4:00] living in? [4:01] >> Why do you want that for women? [4:03] Specifically this losing gaining thing. [4:05] >> We've been sold a lie that our worth is [4:09] the number on the scale, which is by the [4:12] way, you know, when you when you're [4:13] weighing yourself, this is really just a [4:15] reflection of your relationship with [4:17] gravity, no more, no less, right? But we [4:20] are told that when we fit into a certain [4:22] dress size, that we are now worthy, that [4:26] we will [4:27] somehow have arrived. That is not the [4:29] full experience of being women. Women [4:32] can be strong, women can be capable, [4:34] women can be competent, and you can't do [4:36] that when you're starving yourself, when [4:39] you're over exercising and you're not [4:40] prioritizing your recovery or treating [4:42] recovery like it is something that you [4:45] have to earn. [4:47] >> So, are you saying being skinny is a bad [4:49] thing or [4:50] >> I'm saying that the pursuit of skinny at [4:53] all costs is a bad thing. So, right now [4:57] a lot of online dialogue is, you know, [4:59] strong is the new skinny. I don't want [5:02] to pit those two things against each [5:04] other, but I do want to like if you are [5:06] obese, you are much better not being [5:08] obese, right? [5:10] >> Mhm. [5:10] >> But it is the [5:12] pursuit of skinny at the sacrificial [5:14] altar of everything else. So, if you are [5:17] somebody who values being slim, the [5:20] likelihood that you are going to pick up [5:22] heavy weights or weights that challenge [5:24] you with enough effort and intensity is [5:27] going to be lower. [5:28] The likelihood that your bone density is [5:31] going to be sufficient over the arc of [5:33] your life is going to be lower. You are [5:36] going to likely under consume calories. [5:39] If you are someone who thinks that [5:41] they've won because they can fit into, [5:43] you know, you're 40 and you can fit into [5:45] a size whatever dress. But when you're [5:47] 65, you have osteoporosis, you haven't [5:50] won. You've been you've been tricked. [5:52] >> Tricked by who? [5:54] >> A society that tells us that our worth [5:58] is solely based on how small we are. [6:02] >> Hm. [6:03] And who are you? Like in terms of why [6:06] this matters so much to you as Dr. [6:09] Stephanie? [6:09] >> Yeah. [6:10] >> What do I what context do I need to know [6:11] there? [6:12] Cuz I can see you're a little bit pissed [6:13] off. [6:14] >> I'm so [6:14] >> [laughter] [6:15] >> Yeah, I am pissed off in a loving way. [6:17] So we'll say it that way. I have [6:19] professional experience in this and I [6:21] also have personal experience in it as [6:22] well. I have an undergrad in [6:24] neuroscience and psychology from the [6:25] University of Toronto. When I was [6:28] pursuing that, I became a fitness [6:29] instructor, [6:31] uh a personal trainer. So this is, you [6:33] know, very young. I started having uh my [6:36] first exposure to seeing firsthand how [6:39] people were setting goals for themselves [6:41] and having a difficult time achieving [6:43] it. Went on to the Canadian Memorial [6:46] Chiropractic College in Toronto, Canada. [6:48] And then I was in I've been in practice [6:51] for 20 years. So I've seen [6:55] tens of thousands of of patients over my [6:57] 20-year tenure and the same pattern kept [7:00] showing up over and over and over. And [7:03] then personally, I also, you know, just [7:06] being a woman living in this society, [7:08] grew up also struggling with my weight, [7:12] trying to control my what I ate, trying [7:16] to do lots and lots of cardio to keep my [7:19] weight down into what I thought was the [7:21] ideal body type. I competed in a figure [7:23] competition, which was really the first [7:26] moment for me where I really felt like [7:28] the science failed me because I had [7:30] followed everything to a T. Do lots of [7:33] cardio, [7:34] restrict your calories, [7:36] you have to earn your recovery. The day [7:38] that I got up on stage, I was 11% body [7:41] fat. So just just for context, you know, [7:43] women have [7:45] about 10 to call it [7:47] 13% essential body fat. And if you go [7:50] beneath that, then you start to get into [7:51] a lot of trouble. So, I was right at the [7:53] bottom range of that. [7:55] Most women, a healthy body fat [7:56] percentage is something like [7:59] call it 18 to 25%. [8:01] I had lost my period for 2 months before [8:05] I think it was two or three months [8:06] before I stepped on stage. I ended up um [8:10] with hormonal issues. My period had I [8:12] had It took a long time for that to [8:13] regulate again. I gained all the weight [8:16] back that I had lost. [8:18] And I felt like a total failure. And I [8:20] felt like the science had failed me. [8:22] >> And it caused you a lot of pain. [8:24] >> I hated myself. [8:27] Like, full stop. I looked in the mirror. [8:29] I hated what I saw. [8:31] I would pinch I would pick I was like, I [8:33] wish this, I wish that, I wish I wish. [8:35] The other thing I'll say is the weeks [8:38] before I stepped up on that stage, [8:41] people were coming up to me and [8:43] showering me with compliments. People [8:45] were like, "Oh my god, you look you look [8:48] amazing. What are you doing? What's your [8:49] program?" And so, it's I think it's so [8:52] confusing for women. Maybe we lose the [8:55] weight or we we go on this health [8:57] journey, which is often just code word [8:59] for getting smaller. [9:00] And we we get showered with these [9:03] external compliments. And at the time, I [9:05] was starving because I was not eating. I [9:08] was completely overworked. I wasn't [9:10] sleeping. And I didn't have my period. [9:12] Like, I was not the picture of health, [9:13] but everybody was telling me [9:16] how amazing I was, how amazing I looked. [9:18] So, I think that's where we get it we we [9:21] we hitch our worth to what the outside [9:23] world tells us, rather than thinking [9:26] about who we need to be and how we need [9:29] to show up for ourselves first in order [9:32] to be able to give to everybody else, [9:34] but also just unhitch ourselves from [9:37] other people's expectations of us. [9:39] >> And for the women and for all the people [9:41] I guess that have clicked to listen to [9:42] this conversation right now, what are [9:44] they going to leave this conversation [9:46] with specifically? And how is that going [9:48] to impact their life? [9:49] >> Yeah. So, this is for women and the men [9:52] who love them. So, this is for everyone. [9:54] >> Okay. [9:54] >> Um [9:55] I think for women, maybe you have been [9:58] doing like the good girl thing like I [10:00] was doing, you're doing the things that [10:01] you thought you should have been doing, [10:03] but you still don't have the dream body [10:04] or the body composition that you want. [10:06] We're going to talk through some [10:08] actionable strategies on how to do that. [10:10] I think if you're in midlife, so you're [10:13] in your 40s, your 50s, and maybe you're [10:16] finding that you used to do those [10:17] strategies and now they're not working [10:20] for you as well or as much as they once [10:23] did, we're going to maybe break a little [10:26] bit of your paradigm in the way that you [10:28] think you're thinking about health. [10:30] >> And how old are you? [10:31] >> I'm 48. [10:32] >> Hm. [10:33] >> Mhm. [10:34] >> I think it's important context. [10:35] >> Yeah. [10:35] >> But you're also a mother? [10:36] >> I'm a mother of two, yeah. [10:37] >> Of two. [10:38] >> Mother of two and then I have a I'm have [10:40] a stepson as well. [10:41] >> Okay. [10:41] >> Mhm. [10:41] >> [clears throat] [10:42] >> So, um there's lots of things on the [10:43] desk here in front of us that I'd love [10:45] to go through. They're all things that [10:46] really really interest me. We've also [10:47] got these five fitness myths in this [10:51] envelope here that we'll reveal at some [10:53] point and these archetypes here. [10:55] Where do you believe the best place to [10:57] start this conversation is? [10:59] >> I think that maybe we can talk about the [11:01] archetypes because I think that it sets [11:03] the stage for allowing women [11:07] to identify themselves in their fitness [11:09] journey, however that is. [11:12] Okay, my first Overwhelmed Olivia, this [11:16] woman wants to do the right thing. Okay, [11:20] so she is on social media and within a [11:24] couple of minutes of going on social [11:25] media, she sees someone saying, "Plants [11:28] are trying to kill you. Olivia, you [11:30] should never have plants. They're [11:31] terrible for you. And she keeps [11:33] scrolling and then she comes upon [11:35] someone else who says, "Actually, plants [11:37] are great for you. They have lots of [11:38] fiber. They have lots of phytonutrients, [11:40] etc." [11:41] So, she's like, "Oh, okay, that's weird. [11:43] Let me look up some fitness stuff." And [11:44] then same thing with the fitness. Some [11:46] people say, [11:48] "You don't want to get bulky, Olivia. [11:50] So, you need to do light weights, high [11:52] reps." And then there's other people [11:54] that are like, "That's not true. You can [11:56] As long as you're bringing the muscle [11:58] close to failure, you will build [12:00] muscle." So, she's getting the I like to [12:02] call it infobesity. It's like so much [12:04] information. It's too much information [12:07] that she ends up getting like you know, [12:08] it's like analysis paralysis. And this [12:11] woman, I have a soft spot for her [12:13] because she just is so scared to start [12:16] something else and fail at it because [12:18] she doesn't want [12:20] that to reinforce her own schema, her [12:22] own perception of her being a failure. [12:25] All right, so she doesn't do anything. [12:27] When we think about uh overwhelmed [12:30] Olivia, we don't want to get her A to Z. [12:32] We don't want to get her all the way to [12:33] her goal. We just want to give her a [12:35] couple of quick wins to start. Right? [12:37] Get her just A to B. We're just going to [12:39] get her walking. She's just going to [12:40] have a goal of racking up 5 to 7,000 [12:43] steps in a day so she feels like she's a [12:45] winner in some vertical of her life. And [12:47] then you start to layer in more things [12:50] with her as she goes along. [12:53] The second one is probably my favorite, [12:56] the the most common woman that I see, [12:57] skinny fat Sophia. So, the technical [13:00] term for skinny fat is TOFI, thin on the [13:03] outside, fat on the inside. This is a [13:06] woman who doesn't present as obese, but [13:09] her body composition, she's starting to [13:11] see a loss of maybe bone loss, a loss of [13:14] muscle because she is not she's very [13:18] afraid of heavy weights. So, maybe I'll [13:20] do some Pilates, some yoga, maybe I'll [13:23] walk, right? She also calorically [13:26] restricts as well, right? So this woman [13:29] is my is like personally she's my [13:31] favorite woman because when we start [13:34] giving her a little bit more food [13:36] >> Mhm. [13:36] >> [clears throat] [13:37] >> and we start giving her just a little [13:39] bit heavier weights than the 2-lb [13:41] weights that she's been lifting, you [13:42] know, in her Pilates class. And by the [13:44] way, I don't want Pilates people to come [13:46] for me. I love Pilates, but it's just [13:48] not the main strategy for muscle [13:49] building. So it's just [13:50] >> Pilates. [13:50] >> I love Pilates. I do it twice a week. [13:52] It's fantastic. [13:54] But this woman, when she starts eating a [13:56] little bit, I all This is what she [13:58] always says to me. [13:59] I can't believe I'm losing fat. I can't [14:02] believe I'm losing weight by eating [14:04] more. What is this trickery? What is [14:06] this magic? So I love this woman because [14:08] when we get her to see the light, it's [14:10] actually just it's just a beautiful [14:12] thing to have all her schema sort of [14:13] rearrange in terms of what she thought [14:14] was possible for her. [14:16] >> Mhm. [14:16] >> Okay? [14:17] >> This subject to fat. [14:18] >> Yes. [14:19] >> If someone comes to you and they say, [14:20] "Stephanie, I would love to lose some [14:22] some belly fat [14:23] >> Mhm. [14:23] >> because I'm skinny fat. Or maybe I'm [14:25] just, you know, I just have a bit too [14:26] much weight on me. What is it you say to [14:28] them?" [14:29] >> You can't actually spot reduce. [14:31] >> What does spot reduce mean? [14:32] >> So someone wants to reduce their belly [14:34] fat, you can't just target belly fat. So [14:38] the way that you're going to reduce [14:40] overall adiposity in the body is you're [14:43] going to be strength training, which [14:44] we've talked about, but you will [14:46] probably also need some kind of caloric [14:50] deficit. So when we think about that [14:53] very famous, somewhat oversimplified [14:55] calories in, calories out, so you want [14:57] me thinking about [14:58] how am I going to create a deficit? So [15:02] I'm consu- either consuming less [15:04] calories on the calories inside or I'm [15:07] eating the same, but I have more output. [15:09] So I'm doing more cardio or I'm doing [15:11] more weight lifting or I'm doing more [15:12] walking or I'm doing something where my [15:15] calories out surpass my calories in. [15:18] >> Is there an easiest way to do that? Cuz [15:19] we hear hearing that, you know, just eat [15:21] less is is quite [15:23] >> I hate it. [15:23] >> It's it's, yeah, know, not great. [15:25] >> Yeah, and it doesn't it doesn't work in [15:26] the long term, either. You can [15:28] temporarily reduce your food, but at [15:30] some point, your hunger hormones and [15:32] your body is just going to drive you to [15:34] consume more calories. I often find when [15:36] women are like, "Hey, I just want to I [15:38] want to build muscle and lose fat." Or [15:39] if it's just, "Hey, I want to lose fat." [15:41] I personally find it easier for women, [15:44] specifically, to do more on the calories [15:47] out side. So, not to [15:49] >> Exercise. [15:49] >> Yeah, so doing more exercise, more daily [15:51] movement. I think that the calories in [15:54] is totally doable. People do it all the [15:56] time. I just find it's hard for most [15:58] women to stick to long term. Cuz then [16:01] they have to, you know, they got to [16:02] measure, they got to do all the things. [16:04] So, if you can figure out what your [16:04] maintenance calories are, and then you [16:07] can surpass that with maybe more walking [16:09] or something that's not going to ratchet [16:10] up your hunger hormones or your cortisol [16:12] levels, let's say, I think that that's [16:14] often I think it's a healthier option, [16:17] personally, um because you're also [16:18] making sure that you're getting in [16:20] sufficient substrate, sufficient [16:22] calories, so that you can actually build [16:24] you know, you can build muscle, bone [16:26] density, collagen, etc. [16:28] So, that's our skinny fat Sophia. Up [16:30] next, I was this woman I sometimes still [16:33] am this woman, exercist Emily. So, this [16:37] is a just a funny word, um [16:40] to really describe [16:41] the intensity that this woman puts out [16:44] at the gym, right? So, this woman, you [16:46] have no problem getting her to the gym. [16:48] She is the woman at the squat rack. [16:51] There's no problem getting her to the [16:52] gym and getting her to work very diffi- [16:55] like very hard. What her issue is, and [16:58] this was me for years, is that she still [17:01] has some of the skinny fat Sophia [17:04] attitude towards food. So, there's a [17:06] mismatch with her between how much [17:09] effort she's putting out with her uh [17:12] exercise program and how much energy is [17:15] coming in with her food. She's still [17:17] under eating because she's scared of [17:18] gaining weight. [17:19] >> Mhm. I was exorcist Emily. I was, you [17:22] know, had the hoodie on, wearing the ear [17:25] like I nobody talked to me with my big [17:26] earphones on. [17:27] Uh this was for me after I was going [17:29] through a divorce with my I had very [17:32] young children at the time. They were [17:33] five and three. So I was I was grieving [17:36] that and I was still adhering to this [17:39] idea that I had to punish myself. That I [17:42] was going to go to the gym and crush it [17:43] and then follow that with insufficient [17:45] calories afterwards because I still had [17:47] that well I can't eat a lot I'm going to [17:49] gain weight kind of mentality. [17:51] So exorcist Emily, we love her. [17:54] Um and then the pinnacle if you will is [17:58] the dialed in Diana. So this is the [18:01] woman who has [18:04] maybe made peace with some of her [18:05] demons, [18:07] um enjoys movement, knows that it's a [18:09] way for her to tend to herself. You [18:11] know, food is not a punishment. It's not [18:13] she doesn't restrict calories because [18:15] she ate too much. She fuels to nourish [18:17] her lifts, to nourish her recovery, and [18:20] for pleasure. Cuz I think a lot of us a [18:22] lot of women have forgotten that food is [18:24] is pleasure. It gives us joy and [18:26] happiness. My sourdough bread in the [18:28] morning gives me lots and lots of [18:30] pleasure and I will not give it up for [18:31] anything. So this is sort of the [18:34] this is where we want every woman to be [18:35] able to get to. We want her to dial in [18:38] both her exercise program, her nutrition [18:40] program, and to give herself some effing [18:43] grace with her recovery. [18:45] >> You can swear. [18:46] >> Yeah, her her So give [18:48] herself some grace with her with [18:51] her recovery. [18:51] >> got demonetized. [18:53] >> [laughter] [18:55] >> Okay, but I get it. So we're trying [18:56] We're trying to get everybody to become [18:58] dialed in Diana. [18:59] >> Yeah. [19:00] And also just know so if you've been [19:02] listening to these descriptions like oh [19:03] I got a little bit of the exorcist Emily [19:05] I got a little bit of that rage or grief [19:07] or something but then I also sometimes [19:09] have analysis paralysis like you will [19:11] also oscillate through them and that's [19:12] completely normal as well. Yeah. [19:14] >> When you were talking about excess [19:15] stamina, that was not a wasn't a light [19:18] season of your life, was it? [19:19] >> No, it was very dark. And it was the [19:21] There was the lifting that got me [19:22] through it, truthfully. [19:24] Yeah. It's, you know, sometimes when we [19:26] think about resistance training, it's [19:28] literally training your resistance. It's [19:30] not a question for, you know, [19:33] if something bad is going to happen, [19:34] it's just a it's a matter of when. [19:37] So, I think something, [19:38] you know, voluntarily putting yourself [19:41] in a situation where you are making [19:44] yourself uncomfortable, you know, going [19:45] to the gym and moving your muscles to [19:47] failure is not, you know, [19:49] it's not fun. Uh it can be quite [19:51] intense, but it does train your [19:54] resistance, your grit, your mental [19:56] capacity to withstand, [19:59] you know, terrible things. [20:01] >> So, by the end of this conversation, [20:02] everybody listening is going to be a [20:03] dialed-in Diana. [20:04] >> I That is my dream. [20:06] >> Okay, let's do it. [20:06] >> dream. Yeah. [20:07] >> First, we should start with debunking [20:08] some of the myths. What's the six myths [20:10] in this [20:12] little envelope here? [20:13] >> Okay. [20:15] So, the first one is carbs. [20:17] >> Mhm. [20:19] >> And so, the So, all the ladies who are [20:21] listening, we have to heal our [20:23] relationship with carbohydrates. [20:26] You can restrict carbs temporarily and [20:28] for certain populations, that's a [20:29] wonderful idea. [20:31] Uh if you're a woman that has a type 2 [20:34] diabetes or PMOS, something like that, a [20:37] temporary clawback of carbohydrates is [20:41] fantastic for improving insulin [20:43] insensitivity, glucose disposal, um [20:47] but diets like a low-carb diet or a [20:49] ketogenic diet, which I am a big fan of [20:52] for certain populations and even for a [20:54] temporary amount of time, I think what a [20:56] lot of women did with the carbs is once [20:59] they started losing weight on a keto [21:01] diet or a low-carb diet, [21:04] they said, "Oh, you know what the [21:04] problem is? [21:06] It's the carbs. I'm never going to go [21:08] back. [21:09] And the problem with that is that if you [21:12] were sick, you had a bacterial [21:14] infection, you went to your doctor, they [21:15] did a swab, came back positive, and [21:17] they're like, "You know what? You have a [21:18] bacterial infection. I'm going to give [21:19] you a script for antibiotics." Right? [21:23] You're going to take it for the next 10 [21:24] days, and then, you know, you'll come [21:26] back for a checkup and we'll see how [21:27] you're doing. [21:28] You do that, you follow the protocol, [21:30] you take the medication. [21:32] I don't think anybody listening, or at [21:34] least I hope, anybody who's listening is [21:36] not going to come to the conclusion at [21:37] the end of those 10 days, "Do you know [21:39] what I need to do to never get sick [21:40] again? [21:41] I need to continue taking antibiotics [21:43] for the rest of my life." No one is [21:44] going to do that. But somehow, for [21:47] carbohydrates, people made the [21:50] illogical conclusion that you should [21:53] never have carbohydrates ever again. [21:56] And for women, what I noticed, so I'm [21:59] sure we'll talk about my first book, The [22:01] Betty Body, I advocate for a low low [22:04] carbohydrate, a higher protein diet in [22:06] there, but for a transient amount of [22:09] time, right? Until you achieve the goal [22:13] of, you know, reversing metabolic issues [22:15] or losing some weight, etc., improving [22:17] your period, that's another thing that [22:19] we actually see is menstrual cycle [22:21] regulation. But if you stay here too [22:23] long, your thyroid, like so many women [22:26] >> What's the symptom of the consequence if [22:27] your thyroid being malfunctioning? [22:30] >> Yeah, I would say you're always cold. [22:32] So your hands are cold, you're always [22:34] cold. You might have very, very heavy [22:36] bleeding, so your menstrual cycle during [22:38] your bleed week, so that first three to [22:40] seven days, let's say, when you're on [22:42] your period. Hair shedding, so hair [22:45] starts to actually fall out. Hair is not [22:47] necessary at all for survival. So when [22:50] you don't have sufficient calories or [22:52] sufficient balance of macros, your body [22:55] is going to sacrifice the things that [22:57] don't matter at all to your survival. [22:59] And a lot of women will start to say [23:01] hair uh shedding comes out. The classic [23:03] sign is the lateral third of the [23:05] eyebrow. We start to see the lateral [23:07] third of the eyebrow start to fall out [23:09] as well. [23:09] >> mean the lateral third? [23:10] >> The outside the outside third of the [23:12] eyebrow. So, the tail for most people of [23:14] their eyebrow starts to get really [23:15] sparse and thin as well. [23:17] So, there's lots of common signs and [23:20] symptoms, but we need carbohydrates if [23:22] not for the thyroid, but for our [23:25] mood, our sleep, even performance [23:29] performance at the gym. In the vein of [23:31] transparency and honesty, I don't always [23:33] get to eat before I train, but on the [23:35] weekends when I do and I have some [23:38] bread and I have some omelets or I have [23:39] what it my breakfast and I go and train, [23:42] fantastic performance enhancer. A lot of [23:45] women are scared to consume more [23:46] carbohydrates because they think it's [23:47] going to make them fat. [23:49] And this is really comes down to this C [23:51] I M or carbohydrate insulin model of [23:54] obesity, which has kind of largely been [23:56] like disbanded. There's not a lot of [23:58] evidence to support it anymore, but [24:00] there's a lot of people online that will [24:02] scare you and think, well, if you have [24:04] carbs, your glucose levels might spike. [24:07] And that, you know, the way that it's [24:08] often presented is that is the worst [24:11] thing that ever could happen to you. [24:13] >> But there's such a thing as too many [24:14] carbs. [24:15] >> Correct. Yes. I think that the problem [24:17] is not that the carbs were the problem, [24:19] it's the overconsumption of carbs, the [24:22] overconsumption of fat, the [24:23] overconsumption of of total calories. [24:26] >> So, it's defined by calories here. [24:28] >> Yes. [24:28] >> Okay. [24:29] >> Yeah. [24:30] >> There should be a button just down below [24:32] here. And if it says subscribe, you're [24:34] already subscribed. If it says subscribe [24:35] bar, that means you're not yet. And if [24:38] you're not subscribed, please could you [24:39] do us a favor and hit that button. It [24:40] helps to show more than you know. And [24:42] according to the algorithm, you're [24:43] someone that watches our show, but you [24:45] haven't yet hit that button. Thank you [24:46] so much. [24:47] What's the next one? What's the next [24:49] myth in your folder? [24:51] >> Oh, this one. I love this one. [24:53] Uh this one is [24:55] women [24:57] getting bulky. [24:59] Women are still scared that if they [25:04] engage in a program of [25:08] progressive overload, which is to say [25:10] that you are maybe you are lifting heavy [25:13] weights, maybe you are doing more [25:16] volume, meaning you're doing more sets [25:18] or more repetitions, that somehow you [25:21] are going to bulk up. As if [25:24] to say that they're going to start [25:26] looking like a you know, some a physique [25:28] competitor, a bodybuilder. [25:30] It [snorts] is the equivalent of saying, [25:32] well, if you drive to the store to get [25:34] some groceries that you are going to be [25:36] on par with Lewis Hamilton and you're [25:38] going to be a Formula 1 driver, right? [25:40] It's just [25:42] almost [25:43] impossible for I'm going to say 97 to [25:47] 98% of women don't have the hormonal [25:50] environment to bulk. There are a few [25:53] genetically gifted outliers that [25:54] absolutely can, but for the most part, [25:56] women cannot bulk. We do not have as [25:58] much I don't have as much testosterone [26:01] than as you do. You have like 10 to 20 x [26:03] more than I do. So, even if we train the [26:06] same way, I'm never going to be able to [26:08] put on as much muscle mass as you. [26:10] But a gal can continue to dream, right? [26:12] I can continue to hope. [26:14] >> [laughter] [26:14] >> So, bulking up it's not a thing. [26:16] Um what I what I will say though, [26:18] actually what I will say is some people [26:20] when they do start lifting weights [26:21] initially, they will start to feel a [26:23] little thicker, right? Cuz the muscle is [26:25] a little bit more swollen. There's also [26:27] a layer of fat that usually sits on top [26:31] of the muscle. So, as you begin to lose [26:34] body fat, your muscles will begin to uh [26:37] poke through, let's say. Um but [26:39] sometimes that's why people will feel [26:40] bulk they'll say, oh, I'm I'm getting [26:42] bulk I started and I stopped because I [26:43] was getting bulky. It's just a sort of a [26:45] a swelling or an inflammation, let's [26:46] say, of the muscle underneath. [26:48] >> Okay. [26:48] >> Yeah. [26:49] Ooh. [26:52] Long fasts. [26:54] So, I will call myself out here as well. [26:56] I used to believe that this was the key. [26:59] And this is when I was in my skinny fat [27:01] Sophia era, when I was in my Exorcist [27:04] Emily era, where I thought that the more [27:07] you could fast, the less calories you [27:11] could take in, [27:12] and you could lose weight. You want to [27:14] make sure that you have total sufficient [27:16] calories. You don't want to over consume [27:17] calories, but you also don't want to [27:18] under consume them either. [27:20] But fasting doesn't actually teach you [27:23] how to eat when you are not fasting, [27:25] right? So, I think that a lot of people [27:27] overly rely on long fast. So, when I say [27:30] long, I would say 20 hours, 24 hours, [27:34] 36, 72, like these really multi-day [27:37] fasts. If I start eating a lot less [27:40] calories than let's say you do, [27:42] I'm going to have, over the long term, [27:44] more detrimental effects than you might. [27:47] >> Why? [27:48] >> The female body is just more sensitive [27:52] to whether nutrients are coming in or [27:54] not, so that we can figure out whether [27:56] or not we want to direct our energy to, [27:59] you know, being able to get pregnant [28:00] that month. Our ovaries, when we sort of [28:03] look at the density of the mitochondria [28:05] in them, it's something like 100,000 [28:07] mitochondria per oocyte, like per cell. [28:10] So, they're constantly scanning the [28:12] environment to see whether it's safe for [28:15] uh a woman to get pregnant. And so, if [28:17] you are fasting all the time, you run [28:19] the risk of sending a signal that it's [28:22] not safe, that these are famine [28:23] conditions, and that you should not be [28:26] producing an egg because that would be [28:28] terrible because if you got pregnant, [28:30] there's not enough food to feed you or [28:32] the baby. [28:33] >> So, it shuts off [28:34] the your your menstrual cycle as a way [28:36] to stop you having a baby. [28:37] >> Yes. So, you can still fast, but the way [28:40] that I like to fast is sort of pull the [28:42] food, you know, call it 2 to 3 hours [28:45] before you go to sleep. [28:47] That's when you cut off the food, you [28:48] sleep for 8 or 9 hours, that's like a [28:50] 10-hour, [28:51] 11-ish hour fast, and then you wake up [28:53] in the morning and you eat. [28:55] What often happens is women try to push [28:57] that they'll have a cup of coffee in the [28:58] morning and then they try to push their [29:00] eating window, let's say, to 11:00 or [29:02] noon. [29:04] And that ends up Oh, it becomes more [29:06] difficult, I'll say it that way. It [29:07] becomes more difficult for you to get in [29:09] sufficient calories, sufficient protein, [29:12] sufficient carbohydrates, and fats in a [29:14] restricted eating window. [29:16] >> Mhm. [29:16] >> Yeah. Okay. So, this is related to the [29:19] bulky myth. [29:20] I think a lot of women are scared of [29:22] lifting heavy partially because they've [29:23] never done it, so it's foreign. [29:26] And I think that the other [29:28] reason that women are scared of lifting [29:30] heavy is they're scared of getting [29:31] injured, which to be fair is a valid [29:34] concern. [29:35] I think that in the era of, you know, [29:39] again, social media can be a blessing [29:41] and can be the greatest thing ever and [29:42] sometimes it can be a um a vehicle for [29:44] misinformation. [29:46] And I think now we hear muscle mommies [29:50] and lifting heavy and I think that for [29:52] women, at least in my cohort, you know, [29:54] 40s and 50s who grew up in the, you [29:57] know, the 90s, the Kate Mosses and the [30:00] asking a woman who is very comfortable [30:02] with a cardio machine as her vehicle for [30:04] exercise to now move into the, you know, [30:06] the free weight section of the gym, the [30:08] deadlifting platforms, even the [30:09] machines, can feel really intimidating. [30:13] So, [30:14] there are lots of different ways that [30:15] you can build muscle. It doesn't have to [30:17] just be heavy. There are other ways that [30:19] you can progressively overload the [30:20] muscle, which is to say that you are [30:23] applying sufficient intensity and effort [30:26] every single time, whether it's heavy [30:28] weight or it's more volume, or you're [30:30] increasing the density of your workout, [30:32] meaning you take less rest, so you're a [30:33] little bit more tired. Like, you can [30:35] There's a lot of different ways that you [30:36] can make a workout harder. It doesn't [30:38] always have to be heavy. [30:39] >> Okay. [30:40] >> Yeah. [30:40] >> Heavy. [30:41] >> Oh, this one This one's good. This is [30:43] post-workout fueling. We used to think [30:46] that you only had 15 minutes to like [30:48] knock back a protein shake, right? [30:50] >> After you've done a workout. [30:51] >> After you've done a workout because you [30:52] need to replenish the glycogen and you [30:53] have to start muscle protein synthesis, [30:55] and I would say that this is largely [30:58] false. Your muscle protein synthesis is [31:01] not just limited to the 15 or 30 minutes [31:03] that are immediately after the workout, [31:05] right? Your muscles are building little [31:08] protein factories over the next, you [31:10] know, depending on how trained you are, [31:11] 10 to 72 hours in some cases. As long as [31:15] you are getting sufficient, again, total [31:18] protein over the course of the day, [31:19] total calories over a 24-hour period, [31:22] totally fine. [31:23] >> Okay. [31:23] >> Yeah. Oh, pre-workout fueling. Okay. [31:26] I would say in an ideal world, [31:29] everyone would have some food before [31:34] they train. So, a little bit of protein, [31:36] little bit of carbs, just to start [31:38] raising some blood sugar to have some [31:40] available substrate um for the workout. [31:44] I don't do this [31:45] um most of the week. So, when I work out [31:48] during the week, I'm typically at the [31:50] gym around 6:00-ish in the morning, [31:53] and I don't I don't like the way that it [31:55] feels when I eat that early in the [31:56] morning, and it sort of feels like I [31:58] have a brick in my stomach. So, what I [32:00] typically do is I will [32:02] fuel with ketones. I have ketones uh for [32:04] my workout, and then when I get home, [32:06] that's when I have my big uh meal. [32:08] >> So, you have ketones before you do a [32:10] workout. [32:10] >> Yeah. [32:11] >> Why? [32:12] >> In the absence of food, I would say that [32:14] ketones are fuel that your body already [32:17] you your body produces ketones, right? [32:20] It's a fuel that your body already knows [32:21] what to do with, especially when it's a [32:23] big muscle group, so if you're doing a [32:25] leg day, let's say, or a back day, it [32:27] provides [32:29] you with the neural drive to continue [32:32] going. So, you get into that sort of [32:34] sympathetic state. [32:35] >> Mhm. [32:35] >> [clears throat] [32:36] >> That's my favorite um flavor, too, is [32:38] the green apple. My kids have the green [32:39] apple before their soccer, too. [32:41] >> I am a co-owner of this company, hashtag [32:43] ad. [32:43] >> Yes. [32:44] >> So, [laughter] I have to I have to [32:45] disclaim that. Otherwise, someone's [32:46] going to come for me. [32:47] >> Yeah. So, in an ideal world, we would [32:49] fuel before we work out, but my the [32:52] constraints that I have in my life is [32:53] that I just can't. In the weekend, [32:55] different story. I can wake up later. I [32:57] can have a long coffee with my boys, you [33:00] know, have breakfast, head to the gym, [33:02] and then, you know, I always know that [33:05] when I do have food, my performance is [33:08] >> better in the gym. [33:09] >> Better. Always, 100% of the time. [33:11] >> So, let's talk about what you do in the [33:12] gym. And why you do it. Cuz you clearly [33:14] got a big focus on muscle being [33:16] important. [33:16] >> Yeah. [33:17] >> I train with lots of women. I actually [33:18] trained with a colleague of mine this [33:19] morning called, uh, [33:20] George. She often goes off into like the [33:23] cardio section. [33:23] >> Mhm. [33:24] >> And she does muscles as well, some some [33:26] resistance training as well. And I go [33:27] off in the other direction to like the, [33:30] you know, [33:30] >> The platforms, yeah. [33:32] >> Like the men stuff that men typically [33:33] gravitate towards. [33:34] >> Yeah. [33:35] >> And I'm wondering what you think all [33:36] women should be doing in the gym. Like, [33:38] is there If you think about a 7-day [33:39] workout regime, [33:40] >> Mhm. [33:41] >> what do you think is optimal in those 7 [33:42] days? [33:43] >> Yeah, there is I do want to I do want to [33:45] call out something you just said, and [33:46] then I'll answer your question. Um, you [33:48] just said, I go to the area that [33:50] typically men go to, and I do the [33:51] exercises that men typically do. So, [33:53] just because squats and deadlifts and [33:55] presses and pull-ups are typically done [33:57] by men, doesn't mean that those are male [33:59] exercises. Those are fundamental human, [34:01] you know, motor patterns that both men [34:03] and women can benefit from. Um, but to [34:06] your point, there is typically more men [34:09] doing those things that are more [34:10] comfortable doing those things versus [34:12] someone who's like, "Hey, I can figure [34:13] out how a stairmaster works. I'll just [34:15] get on this thing, and I'll be on here [34:16] for the next 35 or 40 minutes, right?" [34:18] >> I love the stairmaster. [34:19] >> I love the stairmaster, too. It's, uh, a [34:21] special kind of torture. It's great. [34:22] Okay, so, [34:23] in terms of what I think people should [34:26] be doing, if she can aim something like [34:28] three or four days a week of strength [34:30] training, [34:30] >> Yeah. [34:31] >> it would be alternating upper body and [34:33] lower body, and then we would be [34:34] thinking about what muscle groups are we [34:36] going to be working together. Is it a [34:38] pull or push? Yeah. So, this is um I [34:41] think [34:41] >> What is this? [34:42] >> This is from um my book, uh my upcoming [34:46] book uh called Nothing to Lose actually, [34:48] because we shouldn't be losing, we [34:49] should be trying to try to be gaining. [34:51] And these are the these are the muscle [34:52] groups that I want women to be thinking [34:56] about if their goal is body composition [34:59] and they are trying to build a body that [35:01] has curves. You can't spot reduce, but [35:03] you can definitely spot build. Like, you [35:05] can put curves where [35:06] uh you know, they weren't before. So, [35:08] what I've done in the book is I've [35:10] outlined muscle groups that I think [35:13] women should be focusing on in order to [35:14] help develop in more of an hourglass [35:17] figure. So, we have uh starting at the [35:19] top, we have the deltoid muscle group, [35:21] which you're these are your shoulder. I [35:23] like to call these your bread buns. So, [35:24] they're sitting on the side of your [35:26] shoulder, the lateral delts. [35:28] Below that, we'll have the back muscles [35:30] and the lats in particular. I like to [35:32] call the lats our angel wings because we [35:34] have, you know, it helps it sort of [35:36] create that V as the back widens, you [35:39] have a the appearance of a slender or [35:42] slimmer waist. Moving posteriorly, we [35:44] have glutes. So, there's three uh [35:46] muscles that make up the glutes. It's [35:48] max, med, and min. Glute maximus, [35:50] gluteus gluteus and then we have the [35:52] adductor group. [35:53] >> Which is the insides of the legs. [35:55] >> inner thigh muscles, yeah. [35:57] And then the last the last one is the [36:00] pelvic floor or may more broadly, we'll [36:03] say the the core muscles. [36:05] >> So, what do I need to know? For a woman [36:07] and I I'm thinking about building this [36:09] uh these five muscles that you've [36:10] highlighted here. Are there as it [36:12] relates to how I should be training and [36:14] the big misconceptions about how to [36:16] train to build this? [36:17] >> Yeah. [36:18] >> What do I need to know? [36:19] >> For these muscle groups, you probably [36:22] should be hitting something like 10 sets [36:25] of um exercises per week per muscle [36:28] group. [36:29] >> Okay, so if I do four hip thrusts, [36:31] >> Mhm. [36:32] >> um that is one set of four. [36:35] >> Correct. [36:35] >> And that's going to help my glutes. [36:36] >> Correct. [36:37] >> So you're saying that I should be doing [36:38] 10 sets a week. [36:40] >> Per muscle group per week. Yeah. [36:42] >> But that's not actually that much. [36:43] >> It's not that much. No. And this is why [36:45] I was saying before the two times a week [36:47] that the ladies that are like I just [36:48] have I just have two. That's all I [36:49] That's all I can give you. You can still [36:51] have incredible results. As long as you [36:53] are taking the muscle close to muscle [36:57] failure, which is to say that you can no [37:00] longer perform the repetition anymore. [37:03] You don't have to take it to failure, [37:05] but as long as it's one to three [37:07] repetitions from failure. [37:10] That's all you need to do. And now, I [37:12] you know, it's simple to say that's all [37:13] you need to do. It's going to be very [37:14] difficult for you to do that because you [37:16] are going to start noticing your [37:19] uh range of motion, like your ability to [37:21] do your range of motion is going to be [37:23] limited. You're going to start noticing [37:25] the velocity of the repetition is [37:26] starting to slow down, so your ability [37:28] to sort of move the [37:31] the weight through space is going to [37:32] start slowing down. You're going to [37:34] subjectively, even though you can see [37:35] that you're holding like a 15-lb or [37:37] 10-lb, you know, weight, it's going to [37:39] start feeling like 20 or 25. Like your [37:41] subjective perception of the weight is [37:44] going to be um increasing. You know, if [37:46] you were to rate it out of 10, you would [37:48] rate your effort like eight or nine out [37:51] of 10. [37:53] >> And men and women, because they have [37:55] different anatomies, should be doing [37:57] slightly different exercises? [37:59] >> I think that that's more a matter of [38:01] preference and goals. [38:02] >> But is my anatomy and your anatomy the [38:03] same? [38:04] >> Our anatomy is not the same. No. So, [38:06] when we think about the way that we move [38:09] through, let's say if you and I were to [38:11] squat together or you were and I were to [38:12] lunge together, there's going to be some [38:14] differences in terms of how we look. And [38:18] so, we'll pull up some props here if we [38:20] can. So, this is a female pelvis [38:24] and this is this little guy who doesn't [38:26] want to stand up today is a is a male [38:28] pelvis. So, when we sort of look at the [38:30] difference between them, the female [38:32] pelvis is wider and it's more shallow. [38:35] The male pelvis is more narrow and the [38:38] reason that we have more of the sort of [38:40] if you sort of look at the two this [38:41] looks like a little bit more like a [38:42] heart shape. [38:44] And this looks a little bit more like an [38:46] oval shape. And the reason for that is [38:49] to allow a baby to pass through. [38:51] Why this is so important is this is [38:54] going to shape the stressors that happen [38:57] in our knees and our ankles. So, in [39:00] particular we have something called the [39:02] Q angle which I believe I believe I have [39:05] a [39:06] Yeah, I have something Yeah, yeah. So, [39:08] here is the Q angle. So, what a Q angle [39:11] is is basically you take a measurement [39:13] from the hip and you draw it all the way [39:16] down to the kneecap or the patella and [39:18] then you take like another little line [39:20] from the tibial tubercle and and draw it [39:23] upward. So, that's just for all the [39:24] nerds that are listening [39:26] if you want to measure this it's the [39:27] anterior superior iliac spine all the [39:29] way down to the uh to the patella and [39:31] then the tibial tubercle. And what [39:33] you'll see for women here in pink [39:36] because the pelvis is wider, the femur [39:39] has to more aggressively come in [39:41] medially. It has to come more to the [39:43] center. So, this makes women when we [39:45] compare women and men, um it makes us [39:48] more knock-kneed. Which just means that [39:50] the knees are coming more together. So, [39:52] this is going to impact literally [39:55] every [39:56] how we move. So, it's going to affect [39:58] how we walk, how we jump, how we squat, [39:59] how we lunge, how we run. And so, it's [40:01] important to for women to understand how [40:04] we're different because often the [40:06] queuing and the instruction that women [40:09] get are sort of very they're based off [40:12] of a male pelvis, let's say. And so, we [40:15] can run into [40:18] feeling like squats are not comfortable, [40:21] that lunges are not comfortable, or we [40:22] start to even shy away from some of [40:25] these motions because we don't think [40:27] that they're meant for us. You just need [40:28] to know how to adapt your training so [40:30] that you can support some of those sheer [40:33] motions as you as you're moving. Because [40:36] what ends up happening for women is as [40:38] we are let's say lunging or squatting, [40:40] as the knee comes down, we will start to [40:43] see more sheer forces being placed [40:45] through the medial or through the inside [40:47] part of the knee. Right? So, that puts [40:49] us at a greater risk for uh ligamentous [40:52] injuries. So, in the knee, the big one [40:54] is the ACL that we often worry about. [40:56] So, as you're getting tired, you need to [40:58] be aware that you're going to have a [41:00] tendency for that knee to come in. And [41:03] there's nothing wrong with the knee [41:04] coming in as long as you have muscles [41:07] that can kind of support it. If I were [41:09] to grab this back here so we can sort of [41:11] think about superimposing it. If we were [41:14] to look at the the leg here, [41:18] the muscles that are going to be helping [41:20] to control the way that the hip moves it [41:23] are the glutes. So, you have the glute [41:25] max, but in particular the gluteus [41:26] medius, which is often called like the [41:28] upper shelf [41:29] uh muscle, that's actually going to help [41:32] the femur or counteract the femur being [41:35] pulled inwardly. [41:36] >> Mhm. [41:37] >> Yeah. [clears throat] [41:37] >> Yeah. [41:37] >> So, we do have different anatomical [41:40] differences that women need to be aware [41:42] of so that we can bias training that [41:45] will provide mobility and stability for [41:47] us. So, that's another reason why [41:49] I mean, yes, glutes look amazing in [41:50] jeans, but it's also because they are [41:53] providing such a driving force of [41:55] stability for the spine, for the knees, [41:58] for the ankles, literally for the entire [41:59] body. [42:00] >> And so, with squatting, men and women [42:01] should squat differently? [42:03] >> Yeah, not all women and men should squat [42:05] differently. There are women that can [42:07] squat in these sort of traditional [42:08] queuing. [42:09] >> Can you show me this? [42:10] >> I can. Yeah, I'll have to take my heels [42:12] off, but I'm happy to. Yes. [42:13] Do you want to do it now? [42:14] >> Sure. [42:15] >> Yeah, okay. Let's do it. [42:16] >> So, tell me how the anatomy of a woman [42:18] and a man determines how we should be [42:20] squatting. [42:21] >> So, I'll say first that you have to play [42:24] and see what feels good for you. So, [42:25] there's going to be some women that are [42:26] going to be able to squat just like the [42:29] traditional cues that I'm about to give [42:30] you. Most women prefer a little bit of a [42:33] wider squat and I'll show that. So, the [42:35] typical squat that were the way [snorts] [42:36] that we're often cued is feet are [42:38] hip-width apart, toes facing forward, [42:40] and then we're going to come down, and [42:42] then I'm just like I can't actually get [42:44] I'm trying I'm collapsing my chest at [42:47] this point. So, for women, what a lot of [42:49] women find is more comfortable can [42:52] actually get the range of motion that [42:53] you just demonstrated is taking your [42:55] feet a little bit wider, and then you're [42:57] going to turn the feet out. So, because [43:01] the female femur tends to sit a little [43:04] bit more spun inwards or in internally [43:06] rotated, now with this external [43:08] rotation, we can actually just get by [43:10] all of that, and we can come all the way [43:12] down into a squat. [43:14] So, and we can hang out here like I can [43:16] we can probably do the rest of the [43:18] podcast like this if you'd like. [43:20] >> I'd rather not. I'd rather [laughter] [43:21] not. [43:23] >> Yeah. [43:23] >> So, so that's the squat. Is there [43:24] anything else I need to know about the [43:25] squat, the the variance between men men [43:26] and women with squatting? [43:28] >> The other thing that you can think about [43:30] whether it's a squat with two feet or a [43:32] lunge or a split squat with one is with [43:35] a woman when she's coming down when [43:37] she's decelerating like she's coming [43:39] down into the into the lunge or into the [43:41] split squat, everything and your this is [43:44] true for you as well. Everything is [43:45] going to be internally rotating. So, the [43:47] femur, the leg bone is coming in, the [43:50] tibia is coming in, the foot on the [43:53] inside you're actually rolling onto the [43:55] you're flattening of the arch. It's [43:57] called pronation, which everybody says [43:59] is a bad thing by the way, but it's you [44:00] need it to be able to load the spring. [44:02] And then for women like if you and I [44:04] were to squat with the same leg forward, [44:06] you'll probably be able to see that as [44:09] I'm coming down, like my knee come my [44:10] knee tracks a little bit inward. [44:13] versus your stays a little bit more [44:14] straight. There's nothing wrong with [44:16] that. It's just a matter of whether or [44:18] not I have sufficient control with my [44:20] hip stabilizer muscles to in order to [44:23] make sure that I'm not putting excess [44:24] sharing forces on the on the knee. [44:27] >> So, you need to strengthen your hip [44:29] stabilizer. [44:29] >> Yep. [44:30] >> Okay. [44:30] >> The peach. [44:30] >> Cuz I I read something about I think it [44:32] was about the World Cup, the women's [44:33] World Cup, where they said that if [44:34] something like 12 women had got ACL [44:37] injury injuries in the lead up to the [44:38] World Cup. [44:39] >> Yeah. So, when we're thinking about why [44:41] that happens, it usually happens when [44:43] the athlete is tired. So, if it's [44:45] leading up to the World Cup, they've [44:47] probably over trained, they're not [44:49] recovering, uh and then it can be just [44:52] that they're training one day and she [44:53] takes a weird step, the sharing forces [44:56] happen just before her ligaments and her [44:58] tendons are able to stabilize it. [45:00] And and you and you damage it. [45:01] >> And is there is there true that there's [45:03] a connection between like your brain and [45:05] your mechanics that often result in [45:09] injury? Like so, I can't remember what [45:10] it was, but I think someone it was a [45:11] sleep doctor telling me that when you're [45:13] underslept, one of the reasons why you [45:14] get so many injuries is because when you [45:16] do like jump, your brain and your [45:19] >> time is slow. Yeah. [45:20] >> And you see a lot of athletes doing [45:22] doing this before games because they're [45:24] almost like practicing landing. [45:26] >> actually a little bit of deceleration. [45:28] So, [45:29] what that is is basically a stick and [45:31] land, right? So, they're jumping and [45:33] they're holding it so that the forces [45:35] are not dumped into the joints, but [45:36] rather absorbed into the connective [45:38] tissue, so the the ligaments and the [45:40] tendons. [45:40] >> And why is deceleration why is it [45:41] important even for everybody even [45:43] non-athletes to do that? [45:45] >> Well, if you are not an athlete and [45:47] you're just somebody who doesn't want to [45:49] fall and break a hip, [45:50] you know, I think that that's really [45:51] important. You know, if you're thinking [45:52] about falling, what you need to be able [45:54] to do is get the hip flexor up in front [45:57] of you, right? And then stop the fall. [46:00] So, there's a couple muscles. So, we [46:02] have the hip flexor muscle that has to [46:03] come up quickly in order to get ahead of [46:06] the fall. We have the tibialis anterior, [46:08] which is just this muscle in the front [46:11] of the tibia that is involved in what's [46:14] called uh dorsiflexion, which is just [46:17] nerd speak for toes come up, right? So, [46:20] you need to be able to clear the floor, [46:22] and then you need to have glutes to sort [46:24] of absorb and brake, right? And then we [46:27] were talking a little bit about the [46:29] hourglass figure before when we were [46:31] talking about the adductors or the inner [46:32] thigh muscles. One of the things that [46:35] the inner thigh muscles will do is [46:36] they'll actually pull the leg back [46:38] underneath you, right? So, they'll also [46:40] help to stabilize that fall. And the [46:43] adductors or the outside muscle group [46:45] like the side of the glutes, they're [46:47] also going to help brake. So, there's a [46:49] couple like when you're falling, it's [46:50] like you got to get the leg up, you got [46:52] to have the toe clear the floor, and [46:54] then if you're falling off to the side, [46:56] you need the adductors and the abductors [46:58] to be able to um [47:00] to stabilize so that you don't trip over [47:01] it. [47:02] >> One of the smartest things a business [47:04] can do is build like a bigger company [47:07] without actually hiring like one. But, [47:09] the problem we all face is that most [47:11] companies don't have every skill in [47:12] house. So, when I look at the businesses [47:14] seeing real success today, the [47:16] consistent path with all of them is how [47:18] quickly they move. They bring in [47:19] specialists with skills in emerging [47:21] areas to keep themselves ahead. 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[48:01] You guys know that I only drink one type [48:03] of coffee these days and it's called [48:04] Cometeer. If you don't know the brand, [48:06] they flash freeze coffee at the perfect [48:08] moment to lock in all of the amazing [48:10] flavor. They've done something [48:12] incredible. They've gone all the round [48:13] the world and they found the most [48:15] delicious coffees from all of these [48:16] places and they've created a world mug [48:20] competition box that you can buy. So, if [48:23] you want to try coffee from Honduras or [48:25] Panama or England or the USA or Italy or [48:27] France, you can then order that [48:29] particular coffee on subscription to [48:31] come to your house. No machines [48:33] necessary. Not only are they our sponsor [48:35] and a company I have invested in, it is [48:37] the only coffee I drink now. Actually, [48:40] this morning when I came to work, I put [48:42] Cometeer, one of these wet balls, which [48:43] is another one of my favorites from [48:44] France. So, if you want to try your own [48:46] Cometeer, [48:48] they reserved a certain amount for Diary [48:50] of a CEO listeners. Just go to [48:52] cometeer.com/doac [48:56] and you can get $20 off if you use the [48:59] code doac at checkout. [49:02] So, let's talk about um let's talk about [49:03] supplementation. Do you take [49:05] supplements? [49:06] >> I do. I'll pre-frame this by saying that [49:08] I am a special category of nerd. So, I [49:10] take a lot of the foundational [49:11] supplements and then there are other [49:13] ones that I take because I'm just very, [49:15] very interested in the research and the [49:16] research excites me. But for I would say [49:18] for the general population, for women [49:21] that are listening, if they're thinking [49:22] like I got to supplement, there's a [49:24] couple of sort of tier one, we'll say, [49:26] supplements that we want to be thinking [49:28] about. So, [49:30] I will find my magnesium first. [49:33] This is our [49:35] tried and true bestie, okay? So, I love [49:38] a magnesium uh glycinate. There's lots [49:40] of different kinds, uh but glycinate's [49:42] just the easiest to absorb for most [49:44] people. It tends to help with [49:45] relaxation, helps with sleep, helps with [49:47] muscle recovery. So, this is something [49:49] that I love. I'll usually take one like [49:51] 250 megs at lunchtime, and then another [49:54] one in the evening. So, magnesium for [49:56] everyone. [49:56] >> How do you remember to take them? [49:59] >> I tend to habit stack them. So, I always [50:01] know that when I'm preparing my lunch, I [50:04] actually keep my magnesium right beside [50:07] my salt and my pepper. So, as I'm like [50:09] salting my food, I'm like, oh yeah, [50:10] there's the magnesium, I'm going to take [50:11] it. And I have another bottle upstairs [50:13] in my bathroom. So, as I'm getting ready [50:15] for bed, I'm putting up my hair, I'm [50:17] doing my skin, whatever, I will I'll [50:19] take one there, too. [50:20] >> So, you put it in the way [50:21] >> Yeah. [50:22] >> of of other habits. [50:23] >> Cuz otherwise, if I put it in a really [50:25] beautiful supplement closet, it's just [50:27] going to [50:28] >> Yeah, same. [50:28] >> stay there. [50:29] >> I have to put it on my desk. And also, [50:30] when I travel, it's on the hotel desk. [50:32] >> Yeah. You're already doing something [50:34] else, so just put the thing next to the [50:36] thing you're already doing, and your [50:37] compliance and your adherence is going [50:39] to go up, right? [50:40] >> [snorts] [50:40] >> Um what else we got in here? Ooh, [50:42] omega-3s. Okay. These are so well [50:45] established in the literature. They [50:47] reduce inflammation, they help with [50:49] cognition. Something like 2 to 4 g a [50:52] day. [50:52] >> I didn't know you needed to keep it in [50:53] the fridge. I've been keeping it in a [50:54] hot cupboard for the longest time. [50:56] >> Yeah. I mean [50:57] >> Probably spoils. [50:58] >> It just yeah, it just helps with with [50:59] spoilage. So, you can pop them in the [51:01] fridge, and then same kind of thing, [51:03] like habit stacking. So, as you're [51:04] opening up the fridge, put it in front [51:06] of, you know, the thing that the thing [51:08] that you would most commonly reach for. [51:09] So, you go for fruits in the morning, [51:11] you put them right beside your fruits. [51:12] >> Okay. [51:12] >> Yeah. [51:13] Uh what other goodies do we have in [51:14] here? Vitamin D, for sure. Uh D3 with a [51:17] K2. Uh 4,000 IUs minimum uh per day, I [51:21] would say. Most people should be taking [51:23] that. They call it a vitamin, it's not [51:24] really a vitamin. It's more of like a [51:26] prohormone or prehormone. So, this is [51:28] really important for sex hormone, [51:30] reproductive hormone uh production, uh [51:33] again, inflammation, cognition. [51:36] >> Every day? [51:36] >> Every day. Every day. [51:38] >> I went to the doctor, and he said I was [51:39] deficient in vitamin D and omega-3. So, [51:42] there's [51:42] >> know how many Even if you live in a [51:44] sunny I can't tell you I've had patients [51:46] who live in, you know, Florida, let's [51:49] say, where it's you think that you're [51:51] getting a lot of sun exposure because [51:52] the temperature is [51:54] uh inimical to that, and you run their [51:55] vitamin D, and [51:57] >> It's crazy. [51:58] >> Yeah. [51:58] >> Crazy. [51:59] >> Ooh, I'm so happy you have this one [52:01] here, creatine. Uh I know you just had [52:03] Dr. Darren Candow on the show. He was [52:05] actually on my podcast as well. For [52:07] women, [52:08] you know, I think creatine used to be [52:10] this um [52:12] like bro supplement, you know, it's like [52:14] these the bodybuilders with the scary, [52:16] you know, noises and the, you know, [52:18] weird t-shirts and stuff. But the [52:20] creatine is really, really important for [52:21] women. The way that Dr. Candow uh [52:23] described it to me was he said, you [52:25] know, lifting weights builds the cake, [52:27] and this is like the icing on top of it, [52:29] right? So, you're not going to, you [52:31] know, enhance performance, you're not [52:32] going to build strength if you're just [52:35] doing the creatine. You have to be [52:37] pairing it with the mechanical signal of [52:39] resistance training, but I think every [52:41] woman can be taking 5 g, 3 to 5 g of [52:43] this every single day. [52:45] >> How much are you taking? [52:45] >> I take five. [52:46] >> Sometimes you take a bit more than five. [52:48] >> Sometimes I take a little bit more than [52:50] five. So, when you have been, and this [52:53] is this is the little perimenopausal [52:55] hack because I am in fully in the throes [52:57] of it right now, [52:59] there are nights where I don't sleep [53:00] well. [53:01] So, [snorts] [53:02] taking a higher dose of creatine that [53:04] day will help with your cognition, your [53:07] awareness, and your alertness. So, [53:08] something like a 10-g dose because it's [53:12] a little bit harder to get if my [53:13] understanding of it is it's harder to [53:15] get across the blood-brain barrier, so [53:17] you need a higher dose in order to [53:18] facilitate that. But yeah, 10 g. [53:21] >> And what impact has it had on you? Have [53:22] you noticed an impact? [53:23] >> When I haven't slept well, yeah, [53:25] definitely if I take it in the morning, [53:27] it definitely wakes me up. I would say [53:29] that when I am not taking regular like [53:32] I'm not taking the 3 to 5 g or, you [53:35] know, for some reason I start [53:36] forgetting, [53:37] um muscles look a little less swole, you [53:39] know, they look a little less full. [53:41] Um don't have as much energy in the tank [53:43] when I'm doing like a really intense [53:46] workout. [53:46] >> Mhm. [53:47] >> There's a performance degradation when I [53:50] am when I'm not on it. [53:52] And then collagen. I love this one [53:53] because it gets so much hate online, so [53:56] we're going to go against the grain and [53:58] talk about how great collagen is. [54:00] A lot of the criticism for collagen [54:01] often comes from this idea that, well, [54:05] it's terrible. It doesn't have any [54:06] leucine or has less than 3% of leucine, [54:08] which is an amino acid that [54:10] stimulates protein synthesis. And yes, [54:13] that's true. It is a terrible driver for [54:16] muscle protein, but this that's not like [54:18] the whole goal for women is not just [54:20] muscle, right? We have other tissues [54:22] that go to the gym alongside our muscle [54:24] that train, like our tendons, our [54:26] ligaments, our joints. [54:28] And so collagen is just like muscle is a [54:32] very expensive process, so it's very [54:34] expensive, you know, I mean, from a [54:36] mechanistic point of view to create [54:38] collagen. So taking collagen is great [54:41] for what I like to call the JTL, your [54:43] joints, your tendons, and your [54:44] ligaments. [54:45] So I will typically take something like [54:48] 10 to 15 g of this a day. People will [54:51] probably come at me. I put this in my [54:53] coffee sometimes, which I know the heat, [54:56] I get it, but [54:58] if I don't, I won't take it. [54:59] >> There's so many collagen products out [55:00] there at the moment, isn't there? [55:01] >> Yeah. Yeah. [55:02] >> Collagen drinks, collagen collagen's in [55:04] everything. [55:04] >> Mhm. [55:05] >> Someone's going to figure out how to [55:06] like put it in the air or something. [55:07] >> Yeah, right. Yeah. [55:08] >> Is that all a fad? They're saying it's [55:10] good for skin, it's good for nails, it's [55:12] good for hair, it's good for everything. [55:13] >> It's good for fascia, it's good for I [55:15] mean, collagen is the primary compound [55:18] in joints, tendons, ligaments, fascia, [55:20] skin, hair, and nails. [55:22] >> type of collagen? [55:23] >> Hydrolyzed. Hydrolyzed type 1, 2, and 3. [55:25] Yeah. [55:26] >> Okay. [55:26] >> Yeah. [55:26] >> Fine. What else? [55:28] >> Electrolytes. [55:29] I take electrolytes not as consistently, [55:32] again, in the vein of transparency and [55:34] honesty, I typically will take this on a [55:36] very heavy cardio day. So, I have [55:40] recently taken up tennis. I'm terrible [55:43] at it, but being outside tennis, you're [55:45] in the heat, you're running left and [55:47] right, and you're doing it for hours on [55:48] end, you know, you can when you're [55:49] sweating a lot, electrolytes are really [55:51] great. [55:51] >> Okay. [55:52] >> Yeah. So, like electrolytes, don't take [55:53] them all the time. [55:55] And with our last puppy here. Oh, [55:57] vitamin C. [55:58] Vitamin C I actually like to take with [56:00] the um the collagen because it can [56:03] enhance its absorption. And then this is [56:05] just a general antioxidant that I think, [56:07] you know, there's no harm in taking [56:09] vitamin C, right? It's water soluble, [56:10] you take too much, you pee it out. Um [56:12] but good as an antioxidant, good as an [56:14] anti-inflammatory, [56:16] helps with the absorption um of collagen [56:18] as well. [56:18] >> What about protein? [56:20] How do you think about protein? Do you [56:21] do you take protein shakes or anything? [56:23] >> I do when I'm traveling. So, I typically [56:26] in my day-to-day um [56:29] diet, I typically don't. I will if I'm [56:32] falling a bit short, but for me, my most [56:35] of my protein is coming from whole [56:37] foods. [56:38] >> What about cardio? Because we have we've [56:39] talked a lot about doing resistance [56:41] training and the importance of building [56:42] muscle. [56:43] Um what where does cardiovascular [56:45] exercises, running, sprinting, stair [56:47] master fit into all of this? [56:48] >> It's life. It's everything. Cardio is is [56:51] fantastic as well. [56:53] Um I think that again, you know, when I [56:55] think about my Overwhelmed Ophelia, you [56:57] you know, she's online and she has [56:58] people that are saying things like, you [57:00] should only lift weights and walk. And [57:01] then there's other people that are [57:02] doing, you know, the chronic cardio and [57:04] the people who are kind of overdoing it [57:05] that and not doing enough weights. I [57:07] sort of think about her as we start this [57:09] discussion. So, we want to be thinking [57:11] about cardio not as a punishment for [57:13] what you ate and not because you're [57:14] trying to get skinny, but because we [57:16] want to have other [57:18] goals around our health span and our [57:21] life span. So, living a longer life and [57:23] spending more of those years healthy. [57:26] >> A lot of women have PCOS, including my [57:28] partner. [57:28] >> Yeah. [57:29] >> Um and I was looking at the the comments [57:31] on your one of your interviews you did [57:33] and one of the top comments from a woman [57:35] was for women with PCOS or insulin [57:37] resistance spring training hit [57:39] often back backfires because it spikes [57:41] [clears throat] cortisol and insulin. [57:43] Many of us do better with strength [57:45] training plus zone two until hormone [57:46] stabilize. I would love to hear more [57:48] tailored guidance for PCOS. [57:51] >> Yeah. So the first thing I want to [57:52] dismantle in that comment is that [57:55] cortisol spikes are bad. [57:57] >> [snorts] [57:57] >> It really context really matters. So [57:58] without so I'll just say this way. [58:00] Without cortisol you won't wake up in [58:01] the morning. You know like we need [58:03] cortisol. There's something called the [58:04] cortisol awakening response where it [58:06] tends to peak, you know, somewhere you [58:08] know, right right around the time that [58:10] you wake up and then it sort of looks [58:11] like a ski slope and it, you know, [58:13] gradually [58:14] exits the chat, right? So cortisol is a [58:19] normal process. A cortisol spike is a [58:22] normal process. Just like when you [58:24] train, so when she was saying like I [58:26] train when I do resistance training, if [58:28] she were to be monitoring her hormones, [58:30] she would see both a glucose spike and a [58:32] cortisol spike when she's training [58:34] because though it to to be able to train [58:37] with enough intensity and effort, you [58:39] need to be you need to get into [58:40] something called sympathetic drive. You [58:42] need to be in like stress physiology. So [58:44] her cortisol spiking when she's training [58:46] as well. So I want to really caution [58:49] women away from being scared of normal [58:52] and predicted, you know, [58:54] uh spikes, right? Like glucose spikes, [58:57] cortisol spikes. So that that's what I [58:58] would say just to start off that [59:00] conversation. [59:01] Women with P-M-O-S, it used to be known [59:03] as PCOS, now it's polyendocrine [59:05] metabolic ovarian syndrome. [59:07] Her body typically behaves more like [59:12] someone [59:14] who is diabetic, like a type two [59:15] diabetic, where she has [59:19] issues with glucose disposal, she has [59:22] issues with insulin sensitivity. [59:24] So specific recommendations for someone [59:27] who has PCOS is absolutely she should be [59:30] training cuz every time she's [59:31] contracting her muscles, she's actually [59:33] helping whether insulin is present is [59:35] present or not for her to pull that [59:37] glucose into the muscle cell and to be [59:39] able to make energy. So, that's really [59:41] fantastic. [59:42] I also think that whether you have PCOS [59:47] or you're, you know, type 2 diabetic, I [59:48] think that zone 2 cardio is fantastic [59:51] again [59:52] for endurance, but you can also benefit [59:55] from the very high intensity cardio [59:58] that, you know, might be categorized as [60:00] high intensity interval training or hit [60:02] or sprint interval training sometimes [60:04] called sit. This is like sit is [60:06] basically like 10 to 20 seconds [60:09] all out ovaries to the wall 100% effort [60:14] uh and then you recover and then you do [60:15] that, you know, four five six times if [60:19] you're feeling, you know, particularly, [60:21] you [laughter] know, energetic. [60:23] Uh and that can also that stress, that [60:26] cortisol spike and all the, you know, [60:28] the physiological cascade that happens [60:29] from that [60:31] is going to make you stronger and [60:33] [snorts] a better glucose disposal [60:35] agent, right? Which is what she wants if [60:37] she has PCOS over the long term. [60:40] >> Are there any particular exercises that [60:42] women and people generally tend to stop [60:44] doing as they age because it's kind of [60:48] like it becomes harder as you age, but [60:49] they should definitely not stop doing? [60:52] >> Oh my gosh. [60:53] >> Like what are the ones where we all kind [60:54] of stop doing it, but it's it leads to a [60:56] downward spiral. [60:57] >> Sprinting 100%. I think that everybody [60:59] should be sprinting. [61:00] >> Why? [61:00] >> You are going to be increasing something [61:02] called your VO2 max, which is [61:05] uh just again nerd speak for how much [61:07] oxygen can you take into the lungs and [61:09] distribute to the cells, right? That [61:11] along with we've all heard the stat [61:14] muscle declines 1% per year if you're [61:16] not doing anything, VO2 max is the same. [61:18] So, you will decline your VO2 max [61:20] capacity 10% per decade if you're not [61:23] actively working on it. [61:24] >> I'll put some graphs on the screen that [61:26] show that decline over time. [61:27] >> Yeah, great. I can think of family [61:30] members, you know, going up the stairs [61:33] or down the stairs or trying to get [61:35] groceries and bringing them into the [61:37] house that are huffed and puffed, right? [61:39] That they're they've lost their breath [61:40] from going up a flight or two of stairs. [61:42] >> think, you know, they say that that's [61:43] just getting older. [61:44] >> Absolutely not. [61:45] It's absolutely not a function of aging. [61:47] It's just a loss of capacity. [61:50] There was um [61:50] >> Can you sprint? [61:52] >> I sprint all the time. Yeah, but there's [61:54] So I wanted what I wanted to say was [61:55] there's a couple of different ways that [61:56] we can sprint. So you can sprint in a on [61:59] a track. So I used to be a track [62:01] sprinter, so that's like my love. [62:03] But you can also sprint on a cardio [62:05] machine in the gym. So in the [62:07] wintertime, so I live on the East Coast [62:09] where I can't always sprint on the [62:11] track, so I will take my sprinting [62:12] indoors [62:14] and I will do something called the [62:15] Norwegian 4x4 on a bike. [62:18] Have you ever heard of a Norwegian 4x4? [62:19] >> heard of it, but please do explain. [62:21] >> Yeah, it's a special it's a special kind [62:23] of torture. I hate it up until the [62:26] moment I get on the bike and then when [62:28] I'm doing it, I'm like, okay, I'm going [62:29] to do this. And then when I'm finished, [62:31] I'm like, I'm so proud of myself. So a [62:32] Norwegian 4x4 is basically 4 minutes [62:35] your your In my case, I do it on the [62:37] bike, but it can be done on a treadmill [62:38] or any cardio machine. [62:40] 85% [62:43] to 95% of your heart rate max. So you [62:45] need to know what your maximum like the [62:47] maximum heart rate that you have ever [62:48] achieved. 85% of that for 4 minutes. [62:52] It's a long 4 minutes. [62:54] And then you take a you take a 3-minute [62:56] break. [62:57] And then you do that again four times, [62:58] hence the name four minutes four times. [63:02] >> [clears throat] [63:02] >> Lots of really cool studies on looking [63:05] at [63:07] VO2 max capacity. [63:09] There's one that I'm thinking of where [63:11] they looked at women. [63:13] The average age of the women were 58. So [63:17] they were a lot of them were in like [63:19] postmenopausal, let's say. [63:21] And they put them on a sprinting [63:23] protocol. [63:24] What they found was that in a period of [63:27] 8 weeks, they were able to increase [63:30] their VO2 max by 10% in 2 months. [63:34] Which is wild when you think about how [63:37] quickly you can lose it, and you can get [63:39] 10% back in 2 months, which is which is [63:41] phenomenal. And the other really cool [63:43] thing about that study was they actually [63:45] took that cohort. So, that was the [63:47] we'll call them like the the well-lived [63:49] or the older cohort, let's say, and they [63:51] compared it to 18 to 30-year-olds, and [63:54] they found that the gains that happened [63:57] in the older cohort were they had [64:00] mitochondrial efficiency improvements of [64:02] 69%. [64:03] >> Mhm. [64:04] >> Whereas [clears throat] the younger [64:05] cohort, their mitochondrial gains were [64:07] 49%. So, all that to say, a lot of [64:10] people will frame aging as it's like, [64:13] "Well, now you're getting wrinkles, now [64:15] you're getting old, and now you're just [64:16] past you're over the hill, it's past [64:17] your prime." These women had maybe the [64:19] gap was bigger for them, but they had so [64:22] much more upside to gain, right? Which [64:24] is so that I mean that makes me so [64:26] excited because it's never ever ever too [64:28] late. Like you can like the best time to [64:30] start was 10 years ago, fine, but the [64:31] second best time is today. Like you're [64:33] not behind. You can totally do it now. [64:36] >> One of the top comments in your recent [64:37] video as well was one saying jumping or [64:39] hopping is a good way to strengthen your [64:40] bones and knees, and you should not stop [64:42] doing that as we age. [64:44] >> True. [64:45] >> Cuz a lot of people start thinking, "Oh, [64:46] I I can't run anymore because it's not [64:48] good for my hips and my knees, and I've [64:50] you know, I've had injuries and stuff [64:51] like that." So, running is one of those [64:52] things that people stop doing cuz [64:54] they're scared of joint issues. [64:55] >> Yeah, I think the old adage of use it or [64:58] lose it is really, really key here. Like [65:01] if you stop doing it, you're going to [65:02] definitely stop your ability to like [65:04] you're not going to be able to do it, [65:05] right? Your body is going to prioritize [65:08] the things that it does. So, So, you [65:10] want to be able to jump, you want to be [65:12] able to sprint, you want to be able to [65:13] squat, [65:15] age is is absolutely inconsequential to [65:18] that. So, [65:19] in that in that particular comment, if [65:21] somebody wanted to improve their bone [65:23] density, yeah, for sure, you can strap [65:25] on a weighted vest, do some plyometrics, [65:27] add some weight to your jump. Like, [65:29] that's going to, you know, increase that [65:31] strain magnitude and strain rate on the [65:33] bone, which is going to drive that [65:34] positive bone reformation. That's [65:36] awesome. But, yeah, it's if you don't [65:38] jump, you're going to lose your ability [65:40] to jump. [65:40] >> Do you jump? [65:41] >> I do it all the time. Well, sprinting is [65:43] jumping, right? [65:44] >> Do you like is there such a thing as [65:45] jump training? [65:46] >> Like plyos? Plyometrics? [65:47] >> Oh, is that what plyo is? [65:48] >> 100%. [65:49] >> do that? [65:49] >> Yes. Even if it's just isometric holds, [65:52] let's say. [65:53] Like, maybe somebody can't jump, but [65:55] they can stand with their with their [65:56] heels elevated, so that the Achilles [65:59] tendon and the calf, like the [66:00] gastrocnemius, is contracting. Just to [66:03] give you a little bit of a a visual [66:05] here, so what I'm talking about. Maybe [66:07] one of the most famous tendons in the [66:08] body is the Achilles. It is the [66:10] extension of the calf muscles here, and [66:12] then it sort of wraps around the heel [66:13] and attaches into the um into the uh [66:16] inferior part of the calcaneus, which is [66:18] just uh your heel bone. So, maybe you [66:20] can't quite jump yet, but you can [66:23] actually this [66:24] uh mannequin is doing a really good job. [66:26] They're just coming up on their toes, [66:28] contracting the gastrocnemius, and this [66:30] is called an isometric hold. So, that [66:32] tension [66:33] in the muscles and in the tendon, we [66:35] have these little mechanoreceptors that [66:37] sort of detect stretch. So, they will [66:40] detect that whether something's being [66:42] contracted or [66:43] whether something's stretching, and they [66:45] will say, "Oh, we need to remodel in [66:47] order to meet the demand of this this [66:49] activity." And then you can progress to [66:51] doing little hops, you can progress to [66:52] doing jumps, etc. [66:54] >> Very easy to do. You don't need to You [66:56] don't need a gym or anything like that. [66:58] >> Not at all. [66:59] >> I've heard you say that um deceleration [67:00] is important for mobility. [67:02] >> Yeah. Deceleration is the opposite of [67:05] acceleration. So, [67:07] we think of acceleration, it's speeding [67:09] up and getting fast. Deceleration is [67:11] coming to a stop. [67:13] So, in order to come to a stop without [67:16] dumping all of the forces in your [67:17] joints, again, the tendons and the [67:19] ligaments need to be able to absorb that [67:22] kinetic energy. [67:23] And from a sport perspective, your [67:25] ability to decelerate, so coming to a [67:28] complete stop and then changing [67:29] direction, so change of direction [67:31] training, is actually more predictive of [67:33] whether you'll go pro than your vertical [67:35] jump, your acceleration speed, or if [67:37] you're doing things like beep tests or [67:38] whatever. Um it's also really important [67:40] for us as we age. You might trip on, you [67:44] know, something on the floor or, you [67:46] know, the corner of a rug, or you might [67:48] lose your footing on the stairs. You [67:50] need to be able to get your foot in [67:52] front of you and then [67:54] be able to stop the motion before you [67:57] fall. [67:57] >> Are there any Are there exercises that [67:59] are like really, really simple and [68:00] underrated that one can do without [68:02] equipment? [68:02] >> I have so many to show you. Yes. [68:04] >> Okay. [68:05] >> [laughter] [68:05] >> So, the one that I love, this is almost [68:07] like a diagnosis, but then it, you know, [68:09] the diagnosis almost becomes the plan, [68:11] like the the care plan. [68:13] Uh something that um I just call the X [68:15] plank. It's very difficult to do, but it [68:18] is a test for stability and mobility of [68:21] the hip. So, we were talking about the Q [68:23] angle before. This is directly [68:25] challenging the muscles on the side of [68:28] the hip and whether or not you can stay [68:31] stable. So, uh this is a great exercise. [68:33] Yeah, I can show it to you. [68:35] So, this is, again, like I was saying, [68:36] it's the prescrip It's the test, but [68:38] then it also becomes the care plan. So, [68:40] um [68:41] maybe what we'll do So, I'll show it to [68:43] you and then maybe we'll have you try. [68:44] >> I'll I'm going to be over here. [68:45] >> Yeah, okay. [laughter] [68:47] So, you're basically going to come into [68:49] a side plank. So, where your wrist and [68:52] your shoulders are all aligned. Toes are [68:55] facing forward. Hand comes up and then [68:58] you're going to lift the arm up and [69:00] you're going to try and see if you can [69:02] hold this for 30 seconds. It is not [69:05] easy, and so this is really testing the [69:07] stability and the mobility of your hips. [69:10] It's also testing the integrity of your [69:12] ability to stay ab-ducted, which is what [69:15] my leg is doing right now. So, if [69:17] someone has a timer, hopefully I'm close [69:18] to 30 seconds, but we'll call it [69:21] maybe [69:23] now. [69:24] >> [laughter] [69:25] >> Probably about 30 seconds there. [69:26] >> Yeah. [69:27] >> Uh so, that's a that's a really great [69:28] test for anybody to do. And it's also [69:30] there's core work, there's shoulder [69:31] work, it's a really whole body workout. [69:33] >> Okay. [69:34] Yeah, my my turn. [69:35] >> Why don't you try? Yeah, see. [69:37] >> Okay. [69:39] >> So, on your side, toes stacked on top of [69:41] each other, wrist is kind of tucked [69:43] under the shoulder. Yeah, hands waving [69:45] hello. And now try to lift to your top [69:48] leg. [69:48] >> Oh gosh, okay. Let me just [69:51] call somebody. [69:52] >> [laughter] [69:53] >> I need one of my friends. [69:55] Okay, I'm going to stand on my [69:57] It my my feet hurt. [69:59] >> So, in this case, if you're not able to [70:01] do it, this becomes the thing that you [70:03] train. [70:04] >> I mean, the the pressure of putting my [70:06] foot on my other foot and putting all [70:06] the weight on this foot here. [70:08] >> Okay. [70:08] >> Or maybe I'll put my foot on the mat. [70:10] >> Yeah, yeah, like maybe you need a little [70:11] bit of grip. Yeah. [70:17] >> That's no better. [70:18] >> [laughter] [70:19] >> I think it's actually just me being [70:20] weak. Okay. So, like this? [70:22] >> Yeah. [70:23] >> And then lifting this leg up. [70:25] >> Lifting the leg up, there you go. [70:26] >> Okay. [70:26] >> Yeah. [70:28] >> Okay, I get it. [70:29] >> Yeah. Yeah. So, now you're just going to [70:31] work your yourself up to 10 seconds, 15 [70:33] seconds, 20 seconds, and over time [70:35] you'll just be doing this at the [70:36] airport. [70:37] >> Where does this arm go? [70:38] >> Just Just on top. Yeah, just on top. [70:40] Yeah. [70:41] >> I think I've got more of a balancing [70:42] issue, is it? [70:42] >> Yeah, it's also it's a really strong [70:44] balance test, yeah. This is a This is [70:46] one of those exercises that literally [70:48] tests almost every system in the body. [70:49] So, I love it as a diagnostic. [70:51] >> Okay. Is there like a an entry to this [70:53] exercise that's a little bit more [70:54] amateur? [70:54] >> For For Yeah, [70:56] well Oh, if there's me you can maybe [70:57] instead of doing it on both feet, you [70:59] can maybe do it on your knees. So, [71:02] um I'll demo that real quick. So, if you [71:04] want to just come here, so you're [71:06] stacking the knees on top of each other, [71:08] and then you can do it this way. [71:09] >> Okay. [71:09] >> So, there's still you're still having to [71:11] recruit the glute medius [71:14] um here, but it's just less less stress. [71:16] >> Okay. [71:17] >> You want to try that? See how that one [71:18] feels. [71:19] >> Okay. [71:20] I got it. [71:20] >> Yeah, you got it. Okay. Take your [71:21] >> Is there anything else that you can show [71:22] me that you think's pertinent to the [71:24] conversation we just had? [71:25] >> You know what? Well, yeah, this one [71:26] actually relates to um mobility a little [71:28] bit, which we did talk about. So, [71:31] in cultures where people sit on the [71:33] floor, they eat on the floor, [71:35] um [71:36] you know, they toilet on the floor, they [71:38] their fall risk is literally almost [71:41] zero. So, I think as North Americans or [71:44] Western, we can do more sitting on the [71:46] floor. So, one of the big tests [71:48] um I'll you I'll usually won't start on [71:50] the floor, but I'll have if it's an [71:51] elderly person, maybe they're sitting on [71:52] a chair. Can they stand up unassisted, [71:55] like without using their hands? And this [71:57] is the hardest part of the test. So, [71:59] what you'll do is your feet crossed, and [72:01] we'll do it with both feet to see. [72:03] Without using your hands, you can use a [72:05] little bit of momentum if you want. Um [72:06] but you're going to see if you can get [72:08] up without using your hands. [72:13] There you go. [72:14] >> Ooh, that was [72:14] >> Well done. Nicely done. All right, let's [72:16] get back down. Let's try to cross our [72:18] feet the other way. [72:19] The wrong way. [72:20] >> The other way. [72:20] >> Yeah. [72:22] >> [laughter] [72:23] >> Cuz you always typically cross your feet [72:24] one way, right? So, [clears throat] I [72:26] don't do this one as well as I do the [72:27] other one, so I'm working on it as well. [72:29] So, again, no um hands. You can use a [72:31] little bit of momentum if you want, and [72:33] you're going to come all the way up. [72:35] That one was not as pretty. [72:38] Yeah. [clears throat] [72:39] There you go. [72:39] >> Okay. [72:39] >> It was really well. [72:40] >> What is that I do you know what is what [72:41] what muscles am I using there? [72:43] >> You're using every you're you are [72:45] recruiting mobility in your ankles, you [72:47] are recruiting your quads to be able to [72:49] extend your knee, your glutes to extend [72:51] your hip, like it's the whole leg. [72:52] >> Mhm, great. Thank you so much. We don't [72:54] >> awesome. [72:55] >> Any others that you love? [72:56] >> Oh, goodness. [72:57] >> can do without equipment at home? [72:58] >> Push-ups, [73:00] body weight squats, which I think you [73:01] should eventually progress to weights, [73:03] but so many people have terrible [73:05] technique, so you can actually have a [73:07] fantastic workout with just your body [73:09] weight. Um, glute bridges I think are [73:12] fantastic. So many. You can pick up like [73:14] a big um [73:16] bag of cat food or dog food [73:18] and, you know, do walking lunges down [73:21] your, you know, wherever. [73:23] >> If you know me, and if you've listened [73:24] to this podcast before, you'll know how [73:26] obsessed I am with sleep. I've been on a [73:28] bit of a journey with sleep. I see it as [73:30] the single most important thing that I [73:31] am have the privilege of having control [73:33] over. And that's exactly what our [73:34] sponsor Eight Sleep are. 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When a system like this [75:06] works, you don't need to be in every [75:07] conversation to know exactly if your [75:09] business is moving forward, where and [75:12] what the blockers are. Over 100,000 [75:13] companies are already running their [75:15] sales on it. So, if you'd like to join [75:17] them, sign up at pipedrive.com/ceo, [75:21] where you'll get an exclusive 30-day [75:24] free trial instead of the usual 14 days. [75:27] No credit card is needed. That's [75:28] pipedrive.com/ceo. [75:31] One of the I mean, I looked at lots of [75:33] the comments and a lot of them also [75:34] talked about the specific issues mothers [75:37] face after they have a child. [75:38] >> Mhm. [75:39] >> Um I saw comments about prolapse and [75:41] pelvic floors, etc. [75:42] >> Yeah. [75:43] >> You've had two children. [75:44] >> Mhm. [75:45] >> What are and you speak to many, many [75:46] mothers. [75:47] >> Yeah. [75:47] >> Um what are the specific issues that [75:49] mothers face as it relates to fitness, [75:51] their workout regimes, their goals, [75:53] >> Mhm. [75:53] >> um resistance training, etc., that I [75:56] wouldn't be aware of? [75:57] >> Yeah. [75:58] >> As someone that's not given birth to a [75:59] child. [76:00] >> So, you know, we talked about how the [76:03] um [76:04] the hips are different for men and [76:05] women. The pelvic floor is also very [76:07] different for men and women as well. So, [76:10] just from a [76:11] >> What is the pelvic floor? [76:13] >> The pelvic floor is like a hammock of [76:15] muscles that goes from the pubic bone. [76:17] So, um [76:19] if we were to think about So, here is [76:21] the uh female pelvis. We have the pubic [76:23] bone here. [76:24] >> Mhm. [76:25] >> And then it's it's like a sling of [76:27] muscles that come around and then attach [76:29] to the coccyx or what's known as the [76:31] tailbone. And these are called the [76:33] pubococcygeal. So, pubic, coccyx, [76:36] pubococcygeal muscles or PC muscles. And [76:39] they're different than, let's say, your [76:40] quadriceps or your glutes, because they [76:42] are literally working all the time. [76:45] They are working to keep your organs in [76:48] the pelvis, so that they don't just fall [76:50] out. And for women, this is another area [76:53] where we are different, because we have [76:55] more I mean, first of all, we have more [76:57] openings, right? So, if you think about [76:59] the sling of muscles for a woman, you're [77:01] going to have a hole at the urethra, at [77:03] the opening of the vulva into the [77:05] vagina, and then also the anus. So, [77:07] there's three holes, and so already you [77:10] have less surface area for that for [77:12] those muscles to be able to contract and [77:14] support, right? Versus a male, uh those [77:17] PC muscles just have to deal with one. [77:18] So, it's mechanically much simple [77:20] simpler for a man. [77:22] And then you layer on hormonal [77:24] fluctuations over the course of a, you [77:26] know, woman as she's menstruating, if [77:28] she becomes pregnant, under the [77:30] influence of different hormones like [77:31] relaxin, uh the weight of the baby, you [77:34] know, constantly pushing down, [77:37] um [77:37] and then birth, as I've mentioned [77:38] before, uh these can [77:41] significantly alter the strength and the [77:43] ability for the for the PC muscles to um [77:47] absorb load appropriately. So, for women [77:50] who've had babies, [77:53] first you have to obviously be working [77:55] with your OBGYN or your midwife or [77:57] whoever is managing your care plan to be [77:59] able to clear you for exercise. And once [78:02] they do, you don't want to necessarily [78:06] go back to extremely heavy loads with [78:09] lots of intensity [78:10] >> right away, because you haven't [78:11] you haven't necessarily yet completely [78:13] healed, right? So, [78:16] >> this is where we get into thinking [78:18] about, okay, so what are some ways that [78:20] we can connect with um [78:22] with the pelvic floor. So, the famous [78:24] exercise that everybody's probably heard [78:26] of is Kegels. You probably heard of [78:28] Kegels. So, those are wonderful if [78:30] you're someone who has a weak uh pelvic [78:32] floor, [78:34] not so much if you have the [78:35] >> Wouldn't just sit and contract and and [78:36] you say [78:37] >> Yeah, it's it's literally like you are [78:39] for men the way that I've often um sort [78:41] of queued men is like imagine you're [78:43] like zipping up a zipper. Like you're [78:45] just kind of coming up and you're sort [78:46] of holding it and then you're relaxing. [78:48] You don't necessarily have to move and [78:49] jump, but you're literally just sort of [78:52] connecting as much as you can. It's hard [78:54] because our uh neuromuscular connection [78:57] to the pelvic floor sometimes is not [78:58] really strong, but often just closing [79:00] your eyes and just think like just [79:02] coming up, holding, and then coming [79:04] down. And you can do all you can do [79:05] these all day long free, you know, no [79:08] one's going to know that you're doing [79:09] it. Um so that that if you have a weak [79:12] pelvic floor, that would be something [79:14] that you might explore. So pelvic floor [79:15] physiotherapist would be someone who'd [79:17] be able to diagnose that and give you [79:19] a bit more counsel there. But weak [79:22] pelvic floors, Kegels are great. They [79:24] can actually if you have if you have a [79:25] tight pelvic floor where you actually [79:26] have trouble relaxing, Kegels can [79:28] actually make things a little bit worse [79:29] for you. [79:30] >> Um on your book the Betty Body, the last [79:33] word on the subtitle is the word sex. A [79:36] geeky goddess guide to intuitive eating, [79:39] balanced hormones, and transformative [79:42] sex. [79:42] >> Yeah. [79:43] >> Why did you include transformative sex? [79:45] >> I included it because I think just like [79:49] all of the myths that we've been talking [79:50] about today about bulky and carbs, I [79:52] think that the other thing that has been [79:55] really uh taboo for women is women who [79:59] enjoy their sex life. [80:01] And so I was hoping in that first book [80:04] to give women permission to [80:08] to want to desire it, to figure out if [80:10] there wasn't if there was low desire or [80:12] low libido, what maybe some of those [80:14] causes were, and what are some of the [80:16] ways that we can we can learn more about [80:18] ourselves. I'm thinking of this one [80:20] patient that I had um [80:22] and she actually was part of the reason [80:24] why I included it in this first book. [80:26] She'd come in to my clinic she'd come in [80:28] for low back pain. It was like the most [80:30] typical like I'm have you know, [80:32] mechanical low back pain, right? And so [80:34] we were giving her adjustments, we were [80:37] giving her strengthening exercises, we [80:39] were doing the rehab, all the things. [80:40] Nothing out of the ordinary. At her [80:42] reevaluation appointment, [80:45] >> [snorts] [80:45] >> she said, I want like, Dr. Stef, I want [80:47] to I want to talk to you privately. I [80:48] was like, okay, fine. Let's go into this [80:50] room, close the door, all the things. [80:52] And she said, um [80:53] do you know the real reason why I came [80:54] in to see you? And I said, yes, it was [80:57] mechanical low back pain. And she said, [80:59] no. [81:00] Uh it's because when I was with my [81:03] husband, you know, getting on top of him [81:06] while we were being intimate, [81:08] was really hurting me. My back was [81:10] killing me, my pelvis was killing me, my [81:12] joints felt like they were rubbing on [81:14] top of each other. I mean, I was lucky [81:16] enough that this patient trusted me [81:18] enough and we had enough rapport for her [81:20] to basically say, yeah, I um I want to [81:23] ride my husband and I can't. I couldn't [81:25] before and now I can. And so I think [81:28] that there is a quiet, um taboo, we'll [81:31] say, around women not enjoying sex and I [81:35] want to give women permission to. So [81:37] whether you have low back pain and that [81:38] needs to be corrected, if there's a [81:40] hormonal input to that, [81:42] >> Okay. [81:43] Stephanie, what's the most um what's the [81:45] most important thing we haven't talked [81:46] about that we should have talked about? [81:48] >> Oh my goodness. [81:49] >> Well, we didn't talk about GLP-1s. [81:50] That's all the new rage at the moment, [81:51] isn't it? [81:52] >> The Yeah, GLP-1s are Yeah, they're [81:54] interesting, for sure. I do think [81:58] with all medications, and I am including [82:01] hormone therapy in here as well, [82:04] um at the risk of getting shot down by [82:06] some people, [82:07] is I think that we often marry ourselves [82:10] to what we feel the benefits might be [82:13] and we will divorce ourselves from the [82:15] possible side effects, right? Hormones [82:18] are going to help with your for sure, [82:19] your sleep, your mood. Uh if you're [82:22] experiencing some of the [82:22] thermoregulatory problems, like the [82:24] night sweats and the hot flashes and all [82:26] the things, [82:27] but it's not going to go to the gym and [82:29] lift weights with you. It's not going to [82:30] build a healthy plate. It's not going to [82:32] set boundaries with your boss, you know, [82:34] like those things you have to do those [82:36] things, right? So there's this beautiful [82:38] opportunity where we see more women [82:42] taking MHT to or hormone replacement [82:45] therapy, menopause hormone therapy [82:48] to blend that with lifestyle medicine. [82:51] You can't It's not There's no easy [82:52] button here. You know, you have to also [82:54] put in the work. [82:55] >> And lifestyle medicine meeting? [82:57] >> Training, br- managing your stress, [82:59] recovering, doing the cardio that we've [83:01] been talking about. [83:02] >> On that recovery point you just said, [83:03] what are the recovery protocols that you [83:06] think all women should be doing? [83:07] >> The best one that I can tell you is [83:09] sleep, [83:10] which can be a challenge in [83:11] perimenopause, I understand, but that is [83:13] where you have things like uh growth [83:17] hormone and IGF-1 tend to surge, muscles [83:19] grow when you're sleeping, [83:21] brain cleans itself out. Sleep is Sleep [83:23] is the number one thing that everybody [83:26] should be prioritizing. That's [83:27] wonderful. That's like sort of tier one. [83:29] Like if there's like an S tier, sleep is [83:31] an S tier. [83:32] Um under that, I would say if you have [83:37] access to something like a sauna, that [83:40] might be something that you can think of [83:42] for recovery, whether that's an infrared [83:44] sauna or it's a traditional Finnish [83:46] sauna. I often call it lazy cardio. So [83:49] if you don't feel like doing a really [83:51] intense cardio session, get yourself [83:52] into a sauna if you have access to one. [83:55] Not necessary, but really really like [83:57] there's a lot of really cool uh studies [83:59] that have come out of Finland, which by [84:01] the way, sauna is the only word in [84:03] English that we've borrowed from Fin- [84:05] from Finnish. Just a little little fun [84:07] little tidbit there, but um electrolytes [84:10] we've talked about. I think that if you [84:11] are really pushing uh yourself and [84:14] you're sweating a lot, helping to [84:16] recover and replenish those. As we lose [84:18] estrogen in in midlife, our ability to [84:21] regulate salt also starts to decline as [84:23] well. [84:24] >> So, what is what should we have talked [84:25] about that we didn't talk about as it [84:27] relates to the most pressing questions [84:29] you get asked by the people that consume [84:32] the content you make? [84:33] >> The only other thing I would say that we [84:35] didn't really go on a nerd safari on is [84:38] the joints, tendons, and ligaments. So, [84:39] like the connective tissue capacity. [84:42] We've talked a lot about muscle. I love [84:43] muscle. I train muscle. Um, muscle's [84:46] like the popular girl at the party. She [84:47] gets a lot of attention. You know, if [84:49] you think about a a superstar like, I [84:51] don't know, like Beyoncé or something, [84:53] right? She's beautiful to look at. The [84:55] pump is great. All of that. But, if you [84:56] put Beyoncé on a rotting stage or you [84:59] put her on a stage that can't handle [85:01] her, she's just going to fall right [85:02] through it. And then you have no [85:03] concert, right? So, I think that the [85:05] forgotten tendons and ligaments and [85:07] joints, we have to be thinking about [85:09] those as we age because you you can't [85:12] squat if you don't have good knees. [85:14] >> How do I get great ligaments and [85:15] tendons? [85:15] >> So, the way that you encourage them to [85:18] become stronger over time is how you [85:21] train in the gym. So, there's a couple [85:22] of different ways that you can bias for [85:25] more tendon strength and more ligament [85:26] strength. One of them is when you are [85:29] lifting, you can bias what's called the [85:31] eccentric portion of the lift. So, [85:35] concentric, muscle gets shorter, bones [85:37] come together. Eccentric is stretch. [85:40] When you start stretching the tendon, [85:41] the tendon's like, I'm being stretched. [85:43] Okay, we have to now create more tensile [85:46] strength to be able to meet that demand. [85:48] >> Okay, so stretching. [85:49] >> So, stretching under load. [85:51] >> Okay. [85:52] >> Not just stretching. [85:53] >> Pilates. [85:54] >> Not Pilates. No. So, Pilates, again, [85:56] love Pilates, do it twice a week. [85:58] >> got a bee in your bonnet about Pilates. [86:00] You really don't like Pilates. [86:01] >> what it Do you know what it is? No, no, [86:02] no. It's not that. It's people confuse [86:05] muscle endurance. So, in Pilates you [86:07] often have like very high reps. The [86:09] muscle burns. Um, it's fantastic for the [86:12] pelvic floor that we were talking about [86:13] before. [86:14] Phenomenal for women's health, for [86:16] pelvic floor health, that posture. [86:18] >> But you're saying it Pilates isn't [86:20] enough to build sufficient muscle mass. [86:22] >> That's the main point and that's where I [86:24] think that people are like, "How dare [86:25] you talk about this? Like I love [86:26] Pilates. I do Pilates. I'm probably in [86:28] your Pilates class." However, I also am [86:30] training four or five times a week. I'm [86:32] also sprinting one, you know, sometimes [86:34] two, but mostly one time a week. I'm I'm [86:37] doing tennis. Like I'm doing all of [86:38] these other things and Pilates brings me [86:40] a lot of joy, right? But I feel so I [86:43] always say I feel so happy after [86:45] Pilates. I don't know why. It makes me [86:46] really happy. [86:47] >> But some people are doing just Pilates, [86:48] isn't it? [86:49] >> Yes, so if you are just doing the [86:51] Pilates, that's where I fear that your [86:54] like look at me, I'm slim, you know, if [86:56] you if you're I'm able to fit in this [86:58] dress now, but then what you're not [86:59] doing is you're not loading your bones [87:01] appropriately, you're not building [87:03] sufficient muscle, your tendons and your [87:04] ligaments are weak, and you're going to [87:06] end up with bone disease or a loss of [87:09] load load capacity when you're older. [87:12] >> What's the most popular question that [87:14] women message you with on Instagram? [87:16] >> Usually it's [87:18] tell me about your skin care. [87:20] >> [laughter] [87:20] >> Okay. [87:20] >> Tell me tell me about what you do with [87:22] your hair, [87:23] um or, you know, what your workout [87:24] outfit is. All those little questions. [87:26] But it's how do I gain muscle and lose [87:28] fat? That's the big one. [87:29] >> So tell me about your skin care routine [87:31] then. [87:31] >> Yeah. [87:32] >> [laughter] [87:33] >> Uh it's pretty basic. Uh I learned this [87:35] from my dermatology friends. So some [87:37] vitamin C uh in the morning, some uh [87:40] SPF, um and in the evening uh there's [87:44] some kind of vitamin A. Uh I actually [87:47] really like NAD. I use a another company [87:50] I have has something called urolithin A [87:52] in it, which is supposed to help get rid [87:53] of senescent cells in the body. [87:55] >> Which are like dead cells, right? [87:56] >> Which are yeah, they're like the zombie [87:57] cells that um [87:59] uh they sort of hang around and just [88:01] create inflammation everywhere. [88:02] >> You're almost 50? [88:04] >> I'm almost 50, yeah. [88:05] >> Feeling good? [88:06] >> I feel great. I feel like I I inhabit my [88:09] body now in a way I wish I did in my [88:11] 20s. Like I was so punitive and I was so [88:14] terrible to myself. Like things I would [88:16] say to myself and call myself um when I [88:19] was 20, 30, [88:21] um [88:22] I would never say that out loud to [88:24] anybody else. And so now I I feel really [88:27] proud of myself. You know, I got into [88:29] weight training just like a lot of women [88:31] who are watching. They want to look [88:32] better, build muscle, lose fat. That's [88:33] why I got into it as well. But I stayed [88:35] with it because of um [88:38] you know, it it provided me a way back [88:40] home. Like it provided me a like it [88:42] taught me how to love myself. It taught [88:43] me how to be patient with myself, right? [88:46] It taught me how to um forgive myself [88:49] when I felt like I had failed, right? [88:50] Like it re-imagines [88:53] uh your relationship with failure, which [88:55] I think is like a really big effort for [88:57] women. [89:00] >> Dr. Stefani, we have a closing tradition [89:01] on this podcast where the last guest [89:02] leaves a question for the next not [89:03] knowing who they're leaving it for. And [89:05] the question left for you is [89:07] >> What's your skin care routine? No, I'm [89:08] kidding. [89:09] >> [laughter] [89:12] >> Do you believe in God? [89:14] And why or why not? [89:16] >> Oh, mm. I do believe in God. [89:19] I believe that there is [89:22] a force greater than us, greater than we [89:25] will [89:27] uh ever be able to explain, [89:29] um that protects us, that gives us the [89:33] lessons that we need to learn, and it [89:34] will continue to present the same [89:36] lessons to us over and over and over [89:37] again until we're win you know, until we [89:39] are willing to [89:40] surrender to um [89:44] to learning the lesson. [89:45] >> When you're on your um when you're on [89:47] your last day and you look back at your [89:48] life and you go, "You know what? I did [89:49] it." [89:50] >> Mm. [89:52] >> What would warrant you being able to say [89:53] that? [89:55] >> That my family is around. I see my I've [89:57] met my grandchildren, maybe even my [89:59] great-grandchildren. [90:01] That they are all around my bed telling [90:03] me Oh, you're going to make me cry, [90:05] Steven. That that they're telling me, [90:07] um [90:09] all the ways, all the things that they [90:11] have learned from me and that they're [90:12] going to take on to future generations [90:15] in my in my lineage. [90:17] >> Why is that so important for you? [90:20] >> I think all all the reasons why I do [90:23] what I do, um [90:25] is it's [90:27] it's it's for my kids. Like, I want my [90:29] kids to have [90:30] a better life. I want to shortcut some [90:32] of the learnings for them that I had to [90:35] learn the hard way. And that's not to [90:37] say I want to deny them of their own [90:39] learning opportunity, but I want to be [90:41] able to pass on what I feel is important [90:44] values that I think make the world a [90:46] better place. Like, I just want to leave [90:47] the world better than how I found it. [90:50] And the way that I want to do that is [90:52] through my family and the work that I do [90:56] here. [90:58] >> Thank you. Thank you for doing all that [91:00] you do. Um [91:01] I think it's incredibly important for so [91:02] many reasons. I mean, [91:04] there's been I think a three I mean, [91:06] it's kind of says on the back of your [91:07] book here, The Betty Body. Through time, [91:09] people have thought that women were [91:10] little men. [91:10] >> Mhm. [91:11] >> [clears throat] [91:11] >> Um and that's what you wrote on the back [91:13] of your book. It says, "Women are not [91:14] little men, but that's how we treat our [91:16] bodies." [91:17] >> Yeah. [91:17] >> And it's great to have voices like you [91:19] that are so backed by science, so [91:21] eloquent, that are out there [91:23] demystifying what is a incredibly, um [91:26] complicated world of uh health [91:29] information and conflicting information. [91:31] And you know, I know it better than [91:33] anybody because my audience will often [91:34] say to me that [91:35] I relate to all of the personas that you [91:38] highlighted there, where you've got [91:40] uh [91:41] What was it? It was Anxious Which was [91:42] the one that was [91:43] This one. [91:44] >> Exercist Emily. [91:46] >> No, it's this uh [91:48] I get a lot of this one. [91:49] >> Overwhelmed Olivia. [91:50] >> Overwhelmed Olivia. [91:51] >> Where do I start? [91:52] >> Yeah. [91:52] >> Where do I start cuz I don't want to [91:54] fail again. [91:54] >> Yes. [91:55] >> Yeah. [91:55] >> So many overwhelmed Olivias. In part [91:57] because one of the upsides of there [91:59] being so much information out there now [92:01] is that people are getting, [92:02] you know, they're not having to go to [92:03] some expensive doctor and they can go on [92:06] an AI, they can go on a podcast, [92:07] whatever. [92:08] >> Right. Right. [92:09] >> But with science evolving over time and [92:10] with lots of different voices, people [92:12] are feeling often I think feeling more [92:15] overwhelmed than ever with what they [92:17] consider to be conflicting information [92:18] and I think you do a wonderful job of [92:20] demystifying that. [92:21] >> Thank you so much. [92:22] >> Um because it's nuanced, it's very [92:23] human, it comes from lived experience [92:26] and it comes from as you said, you've [92:27] you've you've sat with tens of thousands [92:29] of patients through the the your career [92:31] in practice. [92:32] And things aren't always so simple. [92:34] They're not always as simple as [92:37] they are easy as to sell and I think [92:39] things that sell are often simple and [92:40] reductive. [92:41] >> Yeah. [92:41] >> But um the truth is often complicated, [92:44] personal [92:45] >> Yeah, and it doesn't exist always in a [92:46] lab. Yeah, I think you can't always [92:48] replicate it in a lab. [92:49] >> And one of the things I learned from [92:50] your work as well is that it changes [92:51] through time. [92:52] >> Yeah. [92:52] >> I eat for me what's true for me now at [92:55] 33 years old as a man, this stage of my [92:57] life with the hormone complexion I have [92:59] and the goals that I have, one thing can [93:01] be true. But maybe when I'm 55, a [93:03] different set of things are going to be [93:04] true. And I think that nuance is super [93:05] super important. If people want more of [93:07] your work, I know you've got a book [93:08] coming out the top of the year next year [93:10] called [93:11] >> [snorts] [93:11] >> Nothing to Lose, Build the Dream Body [93:13] You Want Today, Gain the Strength and [93:16] Mobility You'll Need Tomorrow. And [93:18] you've got this current book here called [93:20] The Betty Body which I'll link below [93:21] subtitled A Geeky Goddess. You use the [93:23] word geeky a lot and nerd. [93:25] A nerd's safari, [laughter] that's [93:26] interesting. [93:27] >> Used to be used to be sort of a you [93:28] know, a terrible word to use. I'm like, [93:29] no, I'm a total nerd. Yeah, special [93:31] category of nerd. [93:33] >> A Geeky Goddess Guide to Intuitive [93:35] Eating, Balanced Hormones, and [93:36] Transformative Sex. [93:38] >> Yeah. [93:39] >> Where else do people find you if they [93:40] want to learn more or message you or get [93:41] in touch or come see you? What What do [93:43] they Where do they go? [93:44] >> My podcast, not quite the reach that [93:47] Doac has, [93:49] uh but we are I have a podcast called [93:51] Better with Dr. Stephanie. So I do solo [93:53] episodes there where I go on my little [93:56] tangents about tendons and ligaments and [93:57] all the things and then I also interview [94:00] what I would qualify as the world's [94:03] thought leaders in science and [94:06] health and we try to distill what it [94:09] means for what it means to have a [94:11] well-lived life. So, podcasts free [94:14] probably where you're listening to this [94:16] YouTube and all the places and then you [94:18] can head over to my website dr. [94:19] stephanieestema.com. [94:21] >> Anything else you wanted to say? [94:23] >> I would say [94:25] for the woman listening my overwhelmed [94:27] Olivia's who are feeling that they don't [94:28] know where to start or my skinny fat [94:30] Sophia's who are scared of lifting [94:31] weights and eating like a bird [94:34] or my exercises Emily's who are still [94:35] exercising their demons [94:37] um [94:39] you're not behind. [94:41] You are absolutely enough [94:44] and don't be so hard on yourself. [94:48] >> Thank you. [94:49] >> Thank you. [94:50] >> YouTube have this new crazy algorithm [94:51] where they know exactly what video you [94:54] would like to watch next based on AI and [94:56] all of your viewing behavior and the [94:58] algorithm says that this video is the [95:01] perfect video for you. It's different [95:03] for everybody looking right now. Check [95:04] this video out and I bet you you might [95:06] love it.