A great video with a ton of valuable content. Some takeaways:
“…the wider the waist line in mid-life the lower the brain volume…”
“…they didn’t have the physical or mental capacity to follow through…”
“…it is more important to build muscle than it it is to burn fat…”
“…the skeletal muscle is really the organ of longevity…”
“…it regulates everything about our metabolism. It is the primary utilizer of glucose…”
“…skeletal muscle is the amino acid reservoir…”
“…the more skeletal muscle mass the individual has, the higher their survivability…”
“…you have to prepare your body to withstand the storms of life…”
“…there are physiological changes that occur to skeletal muscle as we age and this is called anabolic resistance, And this happens to everybody. What this means is that the muscle becomes less efficient at utilizing protein. In essence skeletal muscle is a nutrition sensing organ… …It is malleable tissue, an endocrine organ which has components and responsibilities in the immune system… …its ability to sense nutrients, particularly protein, decreases as we age. So we must account for this if we are going to change.”
“…If we want the trajectory of our aging to improve and be exceptional, we have to modify the way that we train and the way that we ate in our 20s to account…”
“…the evidence is very clear that we need more protein as we age, not less… …the RDA of .8 grams per kilogram (per day of body weight), the evidence suggests we should be doubling that anywhere from 1.6 to 1.8 grams per kilogram… …so essentially older muscle becomes as efficient as younger muscle.”
“You can’t out-exercise a bad diet but you can’t out-diet no exercise.”
“Resistance exercise has a much bigger impact than nutrition.”
“It’s about exertion. It’s not about lifting heavy weights, it’s about exertion. It’s about going to fatigue and whether that’s 15 or 20 reps, depending on your age.”
“What are the biggest mindset blocks that you see in your practice that prevent people from reaching their optimal health?”
“…the number one thing is you must prepare for your weakness…. …You cannot be surprised by human behaviour and human predictability as humans. When you plan for your weakness and you’re not surprised by it, if you know, you get stressed or, you know, if you stay up late watching a Netflix show, you’re not going to go to the gym at that time you said, if you know when your daughter comes home or your son comes home, you’re not going to train. Typically you have behaviours that you repeat over and over again and they’re deeply predictable yet each time we’re shocked that it’s happening!
When you plan for that you can circumvent it. So you know that it is going to happen. You plan for it, your rehearse in your mind what’s going you’re going to do instead and you initiate the the things that need to happen to execute in a way to become the person you want to be. And really honour and understanding your weaknesses.
Everybody focuses on strengths. We’re into this very happy, you know, let’s all focus on our positivity and our strengths, and that’s a mistake. The strengths aren’t going to get you better. You’re already good at that. It’s really, really knowing where you fail and also being and having personal integrity. When you have a promise and you made the promise to yourself nothing is going to erode your confidence faster than breaking promises to yourself.”
“I am a private doctor to innovators, leaders and mavericks.”
Everybody has a narrative (potential excuse). (Hashimoto’s, over-weight, diabetic, menopause). Be very familiar with what your narrative is and learn how to mitigate it. I have CEOs, entrepreneurs and mavericks in my practice.
“No narrative. What do I have to do to execute the things? Everything else was noise and distraction.”
The three most important attributes of my top performers
Understanding your weaknesses and formulating a counter strategy.
Human behaviour is totally predictable. Don’t be surprised at human fallibility. Practice personal integrity.
Mitigating any form of narrative on your thinking.
Dr Gabrielle Lyon and Dr Morgan Nolte