[@TheDiaryOfACEO] Longevity Debate: Shocking Weight Loss Truth & The BRUTAL Truth About Creatine!

Link: https://youtu.be/P1CeHGJOX5g

Short Summary

This video transcript highlights the critical need for women to prioritize their health, particularly regarding muscle building, exercise, nutrition, sleep and reducing exposure to environmental toxins. Experts emphasize that women's health has been under-researched, leading to inappropriate health advice based on male data, and advocate for women to be proactive in understanding their unique physiological needs across different life stages to achieve optimal health and longevity.

Key Quotes

Here are 5 direct quotes extracted from the transcript that represent valuable insights or strong opinions:

1. "Muscle matters because it helps your brain produce more neurons and that's super important for brain health. As far as protection as we age, it's directly correlative to the amount of muscle that we have. And if you have something like PCOS or endometriosis, it's even more important for you because building muscle is going to fight insulin resistance and inflammation."
2. "But what we've ended up with is an epidemic of osteoporosis and frailty and really dementia where 40 to 50% of women will have low bone density. 70% of all hip fractures happen in women. And when you have that, 30% of the time you have a chance of dying in one year."
3. "I see a large number of women trying their hardest to be healthy but what they are choosing to do is actually having a negative impact on their hormonal health and it's not your fault and this is where we have to educate and it starts now."
4. "When we really want to get into the nuances of how do we create an adaptive stress for women, we have to look at it differently to look through the female lens. understand the female physiology and acutely how hormones can affect adaptations and how women respond to different environmental cues than men."
5. "So I'm a big proponent for having bones measured early. Don't wait until you're old so you know where you're starting."

Detailed Summary

Okay, here's a detailed summary of the YouTube video transcript using bullet points, focusing on key topics, arguments, and information:

Overall Themes & Introduction:

• The video is part 2 of a conversation with leading experts in women's health.
• The goal is to provide actionable information for women to improve their health.
• Acknowledges research bias towards men in sports and exercise science.
• Emphasizes understanding women's physiology and hormonal influences.
• Encourages a shift in messaging: "strong over skinny, nutrition over calories."
• Addresses that exercise, nutrition, and recovery advice is based on male data.
• Hormones control a lot of a woman's environment.
• Hormones influence what is happening in a women's gut, but her gut influences what is happening in her hormones.
• Women have different hormones than men.

Muscle Mass & Strength Training:

• Why Muscle Matters: Muscle helps the brain produce more neurons, crucial for brain health. It's protective against frailty and related issues (osteoporosis, dementia) as we age. Crucial for glucose metabolism and insulin sensitivity.
• Muscle mass and bone density are interconnected.
• Muscle mass and brain health are interconnected.
• If a woman has PCOS or endometriosis, it's even more important for her to build muscle because it fights insulin resistance and inflammation.
• The Importance of Strength Training: Encourages strength and resistance training as a core exercise, regardless of menstrual cycle phase, pregnancy, or fertility treatments.
• Pilates should be a complement to true strength training, but is not strength training.
• True strength training requires lifting a load that's heavy in multiple planes.
• Pilates is good for isometric control, core strength, balance, and propriception.
• Strength training creates a multidirectional force through muscle, tendons, and bones.
• With the pilates reformer, each motion is one plane, it is not multi-planer.
• Emphasizes building "bigger, stronger bodies" instead of focusing solely on aesthetics.

Menstrual Cycle & Exercise:

• Exercise Across Cycle: Strength and resistance training should be consistent, regardless of the cycle phase. Adjust other activities based on how you feel each day.
• The point is to move your body.
• Consistency is a huge part of being effective when it comes to exercise.
• Individual tailoring: If you know your ovulation cycle then you can tailor your menstrual cycle to your training.
• If you don't know if you are ovulating or not, then that is what makes it hard.
• Energy Levels: Energy typically peaks 5-7 days before ovulation (late follicular phase) due to rising estrogen. Some women feel great around ovulation, others experience a transient dip.
• Between days 6 and 14 in your cycle, is when women feel robust and strong because estrogen is rising.
• During ovulation day, is when women have this breakage and their estrogen is dropping.
• Discussed middleschmirts, the pain when a woman ovulates.
• Day 16-22: Variable, some women still feel great, others can't hit high intensities.
• Day 24-27 (PMS): Hormones drop, causing fatigue, cramping, and discomfort.
• It is important to listen to your body because there are no absolutes.

Training Intensity & Periodization:

• High-Intensity Training (HIIT): Not for every day. Important to carefully look at volume versus intensity in pre-menopause and menopause.
• HIIT should be purposeful high intensity, and women also need really low intensity so they can have recovery.
• Recovery gets harder as you get older.
• Many women do a lot of reps at medium intensity but aren't really recovering or intense enough to really change their physiology.
• Polarization of Training: Aim for very high-intensity bursts followed by low-intensity recovery.
• Moderate-intensity exercise can exacerbate inflammation in pre- and post-menopausal women.
• Need to hit the training metrics that you need to get the stimulus.
• Peak sprint interval training is intense and is for recomposing your body.
• Different for premenopause: variety is the name of the game.
• Variety is different for different phases of your life.

Workout Design (Example for 33-year-old):

• Warm-up: Start with mobilization using resistance bands (e.g., Pilates reformer warm-up) for range of motion to avoid small little sticky points that cause injury.
• Want to get into that full range of motion.
• Distending and distracting the joint capsules to increase range of motion.
• Strength Training: Compound movement (squats, push/pull upper body, hip thrusts/deadlifts). Use a periodized program.
• If you don't have strength training history, work with lighter loads and more reps.
• Want to protect a little bit of PCOS or hypothalamic amenorhea.
• For someone with PCOS or hypothalamic amenorhea, make sure you are moving well before you add load.
• Build the posterior chain to prevent injury.
• Jump Training: plyometric exercises or sprint training.
• Other days: low-intensity walking.
• Purpose: Open up joint capsules to allow for good range of motion and injury prevention.

Why Women Don't Exercise:

• Gendered Gym Environment: Women often directed to classes (spin, etc.) instead of lifting platforms. Assumptions that women are there to lose weight, not gain strength.
• Social pressure: big social pressure to look a certain way.
• Don't have to have a physique model body type.
• The goal is to recompose, not lose weight.

Muscle & Aging:

• Muscle is a metabolic organ critical for glucose metabolism, insulin sensitivity, communication with bone.
• Muscle produces irisin, a hormone that helps the brain produce more neurons.
• Muscle helps fight insulin resistance as estrogen declines.
• Need muscle to avoid frailty.
• The prime time to set your standards for muscle health is between 35 and 45.
• During that age you have estrogen that has a profound effect on muscle protein synthesis.
• Need as much muscle as possible to fight the insulin resistance that we get when estrogen walks out the door.
• Muscle and ovary are most geroprotective.

Bone Density & Osteoporosis:

• Women lose 15-20% of bone density during perimenopause due to estrogen loss.

• Estrogen affects osteoclasts (bone-eating cells) and osteoblasts (bone-building cells).

• Critical to learn to lift heavy and impact bones while estrogen is still present.

• Bone health is one of the most acceptable medical reasons for why younger women who have low estrogen time periods need to have estrogen treatments.

• Early Bone Measurement: Encourages bone density testing (DEXA scan) earlier than the standard recommendation of 65. Even paying out of pocket.

• Low bone density affects how a woman trains and her energy output.

• Women with very active lifestyles may have low energy availability, which creates low estrogen and lower bone density.

• Estrogen and muscle is responsible for helping to build muscle.

• Bone and muscle secrete hormones to help the brain, muscle, and testes to help with neurons, glucose metabolism, and testosterone.

• Low Bone Density: 40-50% of women will have low bone density. This increases the risk of fractures and death,

• Start lifting early, before you get to 65.

• Fractures: When that fracture is a hip fracture, which is very common, 70% of all hip fractures happen in women. 30% of the time when you hit the floor and something breaks, you have a chance of dying in one year.

• The Importance of Impact: Jumping helps bones build density. The biomechanical impulse stimulates bone growth. multidirectional stress

• Lifting Heavy (Liftmore Trial): Demonstrated that osteoporotic women CAN lift heavy safely (under supervision) and build bone. Under supervision means that the participants did five reps with five sets. At five reps they were near failure.

• Meosin/Actin and Estrogen: As estrogen declines, the myosin (a contractile protein) function decreases, leading to weakness. Lifting heavy loads provides a neuromuscular response to counteract this.

• Synergistic: Added hormone therapy to the resistance training to see synergistic results in the women.

• Get your baseline bone density as a woman before its too late.

• Women who have not had a period for 7 years, that's a big deal and they need to have bone scans earlier than women who have regular periods.

• Hypothalamic amenora is a subclinical aspect of not eating enough.

• Have to eat to fuel what you're doing.

Exercise Regime:

• Mobility works which includes using heavy resistance bands.
• Day 1:
  • Knee forward squat motion.
• Day 2:
  • Push and pull upper body.
• Day 3:
  • Posterior chain. This is the glutes, the hamstrings, and deadlifts.
• To prevent injury, we need to really build the posterior chain.
• Make sure you are strong around the knee joints and hip joints.
• Finish it with some jump training.
• Other days: low level intensity walking.
• 3 days is key, and you can pepper other things in if you like.
• Building better economy and full range of motion running can vary your pace without getting injured.

Cardio:

• When doing sprints the Norwegian way, it should be 4 minutes on with 4 minutes off.
• V2 Max shouldn't be more than once a week.
• The idea is to get your heart rate as high as you can get it.
• Spriting includes running on a treadmill, but you can do it anywhere with complete recovery.
• 58% of runners have a ludial phase defect and energy ratio is not great.

Overtraining:

• I want people to be empowered and taking up the space because they've earned it.
• Want people to understand their own bodies and advocate for themselves and get the answers they want.
• Want to push those boundaries.
• Want to have those hard questions and have that push back.
• "What is your goal?"- longevity, performance, or wellness.
• The goal should be a homeostasis balance.
• For pro atheletes in contact sports it is hard to have longevity.

Environmental Influence:

• The male brain can be more sensitive in times of low calorie intake.
• Low calorie is biological designed to go out and find food.
• Evolutionary: Male brain was designed to go find calories, women's body designed to stay, take care of offspring.
• Hypothalamus stops ovulation in cases of not eating enough to protect the woman.
• The female body will prioritize protecting the woman first, even at the expense of the fetus.
• Men become more cognitively focused in low calorie intake.
• A woman's body will want to store fat.
• Modern stress, cortisol, and inflammation also perpetuate body fat.
• We want you to eat in and around your training, which has a positive impact on body composition.
• That's going to make you gain lean mass and lose body fat.
• For exercise, volume versus intensity is key.

Why Women Do Not Exercise:

• People think it is a will power thing.
• That construct is based on society.
• Educate yourself and create a strong adaptive stress.
• This includes lifestyle and creating a really strong recovery stress.

Quality Training:

• Includes Vonda's 30 seconds as hard as possible with 2-3 minutes recovery 4 times.
• Don't exacerbate inflammation, you want to get better by putting your body in the best place to recover.

Losing Weight:

• Lift weights and eat. Then slight calorie defecit.
• Composition of your diet matters immensely.
• For women, there is more of a tendency to gain fat around the hips and thighs, which protects the women's cardiovascular system.
• Exercise burns visceral fat.
• Ultra processed food is the culprit. It is pro inflammatory.

Dietary Recommendations:

• Recomposition, plants have fiber that feed the gut microbiome and decrease inflammation.
• Healthy fats include olive oil, nuts, avocados, and seeds.
• Fiber is what most people need more of.
• Protein with plant forward foods.
• Red meat in moderation is best.
• Hormones come from cholesterol and fats.
• Everything is more a scale.

Pro-inflammatory diets disrupt the gut microbiome.

Protein:

• .8grams per kilogram is starvation dosage. Not meant for active bodies. This is about survival dosage and not living the best possible life.
• The recommendaiton should be at least .8 grams per pound. Or 1 pound to ideal pound of protein.
• Skinny fat needs 1.6 grams of protein intake per kilogram, per day. This completely recomposed the body.
• WHI data said low frailty is in protein intake at 1.6 grames per kilogram.
• 80-90 rules include what fits in with your life and is not necessarily following strict hard and fast rules.
• Ditch the alcohol for weight goals.
• .189 calories in just three thin mints.

Fasting:

• We need to eat.
• We need to do timerestricted eating so we can follow our hormones.
• We want to work with the circadian rhythm and eat when the sun is out.
• The focus on protein and fiber at every eating interval.
• During the day when the body needs the fuel.
• We are trying to get an environment that supports hormone and muscle growth.
• Phase shifting hormone responses can lead to not sleeping as well.
• Eating 3 hours before sleep.
• Sleep is a lifestyle problem.
• Women should stop after they are finished with dinner.
• The more you look into eating, the more complicated everything is.
• 12 hours: that is when your body is going to be really efficently using up all your glucose, it is then you need to process your energy.
• Starving the body is stress.
• Longer periods are stressful for the women's body, for the women's hypothalamus, and is going to then cause low estrogen.
• Night shift is going to cause hormone dysfunction.
• Feed yourself for optimum health.
• When you have blood sugar in the brain and protein, the growth of the muscles stops.
• Women use more amino acids than men.
• The female body is less flexible and is protecting you, and that is because of reproduction and the uterus.
• If women go through stress then you fail your pregnency.
• You don't need to clean out your body, you can just eat fruits and vegetables.

Autophagy:

• Recycling cells that have become dysfunction.
• With exercise, it invokes that autophagy.
• People don't need juice cleans to get telomere length as is supposed.
• If you use the juice and fiber together, then it won't be that as bad.
• However, juice is just pure glucose.

Gluconeogenesis The creation of glucose from non carbohydrates.

Zemp:

• Everyone sees it on Instagram and is on it after hearing it on a podcast.
• This medicine promotes health, but if not given right then you will not promote health.
• GLP1s can be revolutionary to women with PCOS.
• People with chronic medical conditions should be on GLP once because it helps them to be successful when losing weight.
• People start on this because of the easy access and low price.
• Risks and benefits come with any medicine.
• If there are no life style changes then there won't be health.
• An hour to two hour sessions are necessary.

Creatine:

• Every fast energetic of the body needs Creatine.
• All that needs energy from 0 to 30 needs creatine.
• Men have stores that are greater than the stores in women.
• Our liver produces 3 grams naturally.
• Have to have at least 22 chicken breasts.
• Help with brain metatatsm.
• Helps with fatigue.

Supplements:

• Don't think it's a pill, think if we are putting food in our bodies.
• Cannot cure menopause with supplements.
• There is not a dietary protein.

Menopause Supplements:

• Vitiman D is super important. 80% of patients are low in Vitamin D, which affects the enzyatic process. To fix, supplement up to 4000 International Units.
• Creatine is a go to supplement.
• For women with fertility, folic acid is a go to.
• Folic acid is the supplement that will be essential for a baby
• People are consuming folic acid less due to a decrease in eating out.
• Omega-3 fatty acids are really important for your body.
• Then the omega 3 fatty acids are for fertility.
• Magnesium is great for pregnancy because it stops the cramps.
• Mitochondria from the egg controls all the embryo.
• The mitochondrial functions for an embryo comes from the egg for the first 3 days of life.

For longivity we are taking:

• Vitamin D.
• Magnesium.
• Omega 3.
• Creatine.
• NAD
• Collagen.

Intracellular- location to work.

Environmental Toxins:

• Essential for impacts in functions.
• Behavioral toxins from alcohol, marijuana, and cigarettes are toxins.
• If toxins are a problem, make it a problem one place at a time.
• If you're a caregiver you are going to die 60% sooner.
• Born with a shelf life.
• Emotional stresses cause stress to the ovaries.
• The ovaries are highly sensitive to chronic inflammation.
• BPA exposure lowers ovaries
• Cosmetics have air quality.

Sleep:

• It is the pillar of everything.
• Brain toxins disappear at night.
• Most regenative period in the day.
• Circadian rhythms are essential.
• Can't invoke matabolic change without adequate sleep.
• Can't eat before 3 hours.
• Make sure the bedroom is cold.
• Keep your cellphone out of the room.
• Melatonin is a tool in the toolkit.
• Magnesium is super beneficial with cycles.
• Add progesterone back if it is taken away.
• Work up for sleep apnea.
• Sleep debt.
• Eat high protein to lower inflammation.
• CBD- insomnia.

Concluding Thoughts:

• There is hope for women to feel like themselves again.
• Take yourself to the ends of the earth.
• You have to educate yourself and be the CEO of your own healthcare.
• It is okay to educate yourself and it is worth it.
• It doesn't stop after you prepare yourself.
• Be in power to prevent disease.
• Take up space.
• Advocate for yourself, it is your ability to control yourself.

This should provide a comprehensive overview of the video's content!