I would just like to add, I am going through the menopause, and I take body identical HRT. HRT has really helped my symptoms, however I just couldn’t get into my exercise. I visited Louise Newson’s menopause clinic (Stratford upon -Avon)in February this year and the doctor suggested that I add in some testosterone. 2 months later, I have spontaneously started to exercise, demonstrating that for me this wasn’t behavioural. I feel like I have more energy and want to exercise again. I hope this info might help any ladies here, who are struggling to exercise because of their menopausal symptoms. Please don’t feel bad about yourself as it could be down to your hormone profile being out of balance, affecting your behaviour, not you so to speak ☺️
Menopause wasn’t a problem for me, I sailed through it, but now I’m 66 and the weight is piling on and I’m at a loss of what to do about it. No matter what I try, the weight is going on at an average of 8lbs a year. I don’t seem to be able to stop it. Doctors don’t have a clue because sugar levels, BP, cholesterol are all fine, and my diet is good. I’m told it’s too late for HRT for me. Nevertheless, hoping you continue to do well with your exercise.
@@macsmiffy2197 you are never too late to start HRT. It has been life changing for me. Perhaps consider approaching this privately if you can its amazing x
@@macsmiffy2197 Dr Louise Newson, advocate for HRT in UK, her oldest patient is 93yo. Dr Louise looks at menopause as hormone deficiency, other hormone deficiencies, such as diabetes and thyroid, get treated with hormone replacement and so should HRT. It’s very safe and prevents other health issues such as heart disease and dementia , the risks of breast cancer is very low if non existent (risk was based on a flawed study - and hrt are bio identical to what the body produces). She believes women can be on HRT for the rest of their lives. You are not too old, do the research and change doctors to one who keeps up to date with evidence based medical science, that’s what I did.
Really useful discussion. I follow a 16/8 eating window and run 5km twice a week (only since hitting menopause to improve bone density) in a fasted state (usually around the 14th hour of fast). Helpful to understand what the body is doing. I find running in a fasted state much easier than a few hours after eating, now my body is used to it but my takeaway from this podcast is that if I do a longer run (75 -90 mins) I should probs eat something beforehand to avoid hitting the wall.
I wanted to add, that some forms of yoga are also very good at improving joint and ligament health. The same as high impact endurance training can help strengthen the bone structure (running, jumping, can really work well for bone density in the long leg bones), also a form of yoga can help with bone density in the spine. It is about providing the right type and amount of stress at the right place in the body. I know that strength training is great at those, but there are other forms of exercise that work too.
Thank you for the comment. I do some cat/cow stretches in my gym sauna 5 days a week. Helps with my back pain and I have more range of movement when doing cardio/weight training.
Really found this so valuable and so very interesting. Incredibly helpful and fascinating. A super set of questions properly answered in this podcast, which I loved as well as clearly explained. During Lockdown 1 and 2 I put on nearly 2 stone as my steps plummeted from 15,000 a day to 2,000. Some people became more active and were outside more but for me, it was the opposite. Being a normally very active and busy person, teaching Pilates at venues, I taught only from home on Zoom. I rarely went out and obviously no socialising. I ate more (still home cooking from scratch) but I found I was eating larger portions and snacking more on salty high fat snacks, as well as drinking more and in the day. With downtime restricted to just watching TV and films or socialising with friends via the laptop, my life became very sedentary and in those 9 months, I’d gained 22 pounds. Friends were shocked when I said and told me they couldn’t tell, as I’m relatively tall at 5’7 but I knew and could FEEL it, especially when 80% of clothes were no longer fitting! I also know that it was a coping mechanism to deal with the silent stress of the Covid situation and the lockdowns, which were hugely damaging for me; emotionally and physically. It was great that I could still teach Pilates via Zoom though and see all my clients regularly each week. Without that, I know I would have suffered to a far greater extent. I found Zoe in April 2020 due to the Zoe Covid App and have logged daily ever since but admit my regularity is waning as I forget to log more often now, being distracted with social things and activities, which is so great! Just before 2021, I decided that I had to shift the gained ‘Lockdown Lard’ and became my own Personal Trainer, introducing formal cardio training running between 2-5k every other day and I still do. Combined with increased water consumption, a reduction of carbs, calories, eating more vegetables and cutting back on meat by about 65% and introducing an element of fasting and exercising, the weight has finally dropped off. It’s taken 16 months to lose 18 pounds of the 22 gained, which I put on in only 9 months in 2020. Being the age I am (now 50) I realised that being in peri-menopause, the dropping Oestrogen levels were also playing a major part. Since I was 45, I had adjusted my diet to respond to cravings of food high in vitamin B6 which worked and managed the symptoms to an extent but last year, I realised suffering increased night sweats, daytime hot flushes, cycles of 50+ days, insomnia, itchy skin and mastitis just before a period, it was time to seek medical help and go onto HRT. I’ve been on it 8 months now and it’s a game changer! My cycles are back in sync at 28-29 days, the troublesome symptoms have gone and I feel like I did in my 30s again, which is terrific! Interestingly too and it may have been coincidental but I lost 4lbs within 3 weeks of being on HRT. I think balancing my hormones has definitely been a huge benefit in helping me drop my Lockdown weight gained. I’m still keen to lose the remaining 4lbs and get back to my pre-Covid weight that I was in March 2020. The combination of regular cardio exercise, reduction in meat intake and increased veg, increased water intake, fasting periods, less alcohol, swapping to healthier vegetable snacks, reverting back to my normal step count of 15,000 a day, socialising again, whilst being on HRT, being happier to have my normal life back again, combined with the Pilates I do have all contributed in my mission to lose that Lockdown unwanted weight. Thank you again Zoe for all you do and providing such helpful advice, research, facts and an excellent forum for discussion! ✨🌟🤸🏽♂️
Love this podcast, from getting into the dietary aspect of life I've begun to understand more about why I've always felt like I do. I've always had an active physical life but have been called a "bad eater" usually one meal a day, yet I could keep going when my colleagues would flag and need to stop for food. Being slightly hungry had me on a kind of high ? At sixty three I'm still the same weight I was at twenty three 😊
1. Morning Sunlight 2. Grease the groove (movements like pull-ups, squats, hanging etc) intermittently 3. Block blue artificial light at night enhances melatonin antioxidant 4. Get grounded walk on grass shoeless barefoot, swim in lakes 5. Sweat daily saunas exercise etc 6. Walk 10,000 steps a day
I wonder what the impact of central heating in temperate zones & people getting their own vehicles earlier in life has? Born in 1951 in South Wales, UK, I spent a lot of time waiting on cold bus stops, feeling cold in homes with no central heating - I must have been using energy to keep warm? As a young buck in my early 20s I'd think nothing of jogging 3 miles to meet up with my girlfriend, also cheaper than getting 2 buses. There was brief mention about biological health markers eg blood lipid levels, I'd be interested in knowing more about the significance of these, as a retired Biologist I am aware of how they might impinge on our chances of a heart attack, but is this really the case? A follow up would be fascinating. Thanks for the continued good work Zoe & associates.
Really interesting, thank you for all you are doing to spread heath knowledge. I try to do some combination of endurance but I do a bit of yoga too and this never seems to be covered in these kind of discussions. I had hoped you'd come back to it today but you ran short of time. Please can we have an episode about any proven health benefits of yoga and mediation?
I participated in a parallel trial at Oregon Health Science University (OHSU) I was assigned to a 2x week yoga class. We did a dexa scan before and after the 6 months of study led yoga, contrasting with weight lifting. I know there was a third group but I can't recall if they did no organized activity or calisthenics. The yoga group gained muscle, lost fat and improved bone density. So did the weightlifter group. I hope you can find more data at their website. Yoga is also wonderful for flexibility and improved rest.
An interesting conversation, as I'm a Nutritionist, although long since retired. I felt that perhaps it concentrated too much on the aspect of athletes or those who do a lot of fitness training, rather than the average person who takes moderate exercise and simply wishes to lose weight or maintain a sensible weight. And please could the interviewer sit on his hands! They were waving around all the time, which I found very distracting, to the point where I shut my eyes whenever he was talking.
This has been one of the most informative episodes so far. I have never enjoyed exercise, or found exercise that was fun to do, sadly. I have completed the Zoe course and feel great. I am making informed choices for me. I am 58 so the weight is slow to come off. I hope Zoe will do another episode like this with more study results in the future. Thanks 😊
I am 80 and find most forms of exercise difficult. I walk up and down the length of my garden, which takes about 5 minutes, a couple of times a day. My goal is to gradually get better cardiovascular and lung health. Is that the right way?
Really good episode - knew some of this but good to understand the myths and also the impact of some of the ideas (fasting before exercise, protein after exercise). I'm a cyclist (knees no longer allow me to run) and training a lot at the moment and I know I overeat afterwards. Need to be much smarter in thinking about what goes in before and after (is it endurance, is it intervals or is it just a gentle ride). AND being mindful what I eat on my more sedentary days
I find that exercise makes me feel different and then I want to eat better to maintain that feeling. So I exercise as my first priority, but it's the better eating that creates most of the improvement.
You said weight “loss” in relation to menopause. Surely, you meant weight “gain”. I’m mid 60s now and weight gain is a huge (in more ways than one) problem for me even though I eat a good, non-processed diet. I have chronic pain from osteoarthritis of the hip and referred pain in the knee which has had a big impact on the type and amount of exercise I can do. I’ve lifted weights for over 40 years, done various aerobics classes, rambling , cycling, spinning, yoga (you didn’t go on to talk about benefits of yoga), but a lot of that has stopped now. Lockdown didn’t help. I’m at a loss really of what to do next. Especially when you add in the problems of dieting affecting metabolism. I can’t afford the Zoe diet, so I’m basically just keeping to a whole foods diet and trying out different forms of exercise to see what is manageable because even walking is difficult. For me, exercise was also a big part of my social life: walking with ramblers and cycling with a community group. I’ve had to give all that up. It’s quite demoralising really.
Yes, i.noticed that too! May i ask if you use Hrt? I would be interested to know if that makes a difference. I suppose it depends on how much our oestrogen receptors have fallen out the race! Also consider if intermittent fasting might help. I think our energy needs decrease after menopause so fasting whilst maintaining or adopting a low carb diet might help to address weight gain. Just a few things to consider. We all respond to different things and what works for some does not work for others. Also feel that the interpretation and application of some of the nutrition and exercise can be misunderstood and lead to disordered eating and exercising, so really good information and gudance is crucial,. I think this video fulfilled that. Interesting, evidenced based and very clearly presented.
Try chair cardio if you want to try no impact cardio for fitness. Caroline Jordan does some great chair cardio sessions on You Tube that I have really enjoyed whilst struggling with a knee injury.
I’ve definitely been very sedentary since the beginning of the pandemic. I was at home on furlough, then refused to go back to work in October 2020 so quit. Since then haven’t moved that much and have only recently found the motivation to ride the indoor bike every few days and walk on the treadmill for 10 minutes on the other days. It’s not that I don’t want to get back into acceptable shape. But the world depresses me to the point where I just don’t care. Don’t want to go outside when the covid cases are still so high and the world has generally gone mad. But I feel like I need to at least keep working to progress, even if it is slow and painful with how weak my muscles have become. And maybe soon get outdoors on the bike again. I just have to get over the idea that going out when everyone is not wearing a mask being a failure of me to be disciplined. I know it’s pretty much an indoor disease but it’s hard to get over that irrational fear. It’s not like I’m going on a bus or train which is a rational fear based on the data.
I think your fear is rational. For several months we were basically told it was too dangerous to go out and now, everything is do what you like. I’m careful about where I go and who I mix with. I still keep my distance even if I can. I’ve upgraded my mask to an ffp2 which fits more securely around the mouth and nose and is better to breathe through. Mentally, I think you have to remind yourself that we know so much more about this virus than we did 2 years ago. We have drugs to treat it with if we get seriously ill and we have vaccines. Fingers crossed that each variant will continue to get weaker. I_SAGE give weekly updates on RU-vid and discuss ways in which we can practise safe behaviour. I would say just give yourself a little challenge each day and celebrate the achievement when you’ve done it. Little and often is probably best. Good luck!
@@macsmiffy2197 Thanks. I think building up small challenges is a good idea. But the fact that we have drugs to treat covid now doesn’t reassure me since you just don’t want to get it in the first place when you think about long covid and so on. There are a lot of other things all coming together to make me feel unmotivated as well. Having no bike lanes still, the drivers getting more and more unhinged, the political situation; and the fact that we’re doing nothing about the climate despite how dangerous it is now. Even though we could face global food shortages and famine by the end of this decade. And the war obviously. Just waiting in hope for that day where everyone wakes up and we start making good decisions again. But in the meantime, I’ll make use of your advice.
Surely both important. One aids the other. If you have more muscle via walking etc you will need more calories so a diet can be more effective. Hard cardio workouts may not be suitable for some who are overweight. Long walks in good shoes listening to music on an iPod or similar good idea. Also it helps a person focus on goals if you walking and counting steps for example helps. When I lost 29 pounds couple of years ago over 6 months I found a combination of 1400 calories and 10,000 steps each day a perfect combo. For me at least. I slept better which aided diet and steps it was a win win situation. I felt emotionally better and much more relaxed and as weight started to fall off I started to have physical benefits which added up. I feel keeping on the move key . Not lingering in the kitchen lots of vegetables, salad and fruits and caution with carbs and plenty of low fat protein works. But we are all different so maybe we all need a different approach. It helpful to keep moving because it keeps our muscles working especially when dieting because we can loose muscle mass as well as fat. So exercise/ keeping on the move helps to mitigate muscle loss.
Silly question, really. Exercise can make you feel great, and has many benefits, but in my experience, it does not lead to significant weight loss - unless you do elite athlete levels of exercise. The only sure way to lose weight is to eat a healthy diet, and for me, low carbs work.
I'm curious about fasting vs. excersise vs. menstrual cycle and fertility. I'm super confused about this right now and heard a lot of contradictory statements. Eg. that on one hand fasting is beneficial for women, but you need to mind the cycle somehow and on the other, that women should never skip breakfast, because it may result in fertility issues. Also there is some level of intensity in training, that negatively affects fertility - but where that level is exactly, I don't know.
This has informed me so much! I 40 and work in an office full time. My weight has been a problem for years, and after pregnancy I'm now type 2 diabetic. Every diet or exercise routine fails due to various issues (sensory, childcare, ADHD etc) I will now be doing my cardio fasted in the morning, continue my lunch time walk, and will be meal planning much more thoroughly, low carb rather than full keto. If I can take part in any studies I will, though I may live too far away ☹️
U know what they say ' you can't out train a bad diet ' And despite trying , exercising 5 days a week long bike rides , my junk food diet still gets better of me , I really have to reduce my calorie intake around to 1000kcal a day to start getting good results with weight loss . Its amazing how many sneaky calories we consume in drinks and a pack of crisps here and bar of chocolate there :)
I learnt a lot from this podcast - wish I'd known some of the facts during my menopause. However, knowing that Calcium I take is doing me good, plus I'm grateful to learn that having breakfast after taking exercise is better. Also that I might have fewer estrogen receptors as the loss of estrogen has had quite an effect on me.
28.14 recommendation to take calcium supplements and yet Tim Spector has said they’re harmful! No wonder people are confused when it comes to their health. There’s so much conflicting information.
Best episode yet....and all the topics covered have been fab. Clarified some exercise and nutrition myths and really interesting to hear how the pro cyclists compare to us normal humans.
I move my body every day. 6 mile walks/runs 5 days a week..weight training same 5 days...swimming once a week..roller skating twice a month..biking twice a week. I love hiking through the woods most. Feel better at 49 than I did at 29. I also eat a wfpb diet with some meat, limit bad carbs, processed foods and oils. I vary my fasts with daily intermittent fasting. I'm trying to do body recomposition. Seeing slow progress even though I do all these things. Its a lifestyle not a temporary process!
Great content in your Podcasts and I appreciate it for your time and effort. I have more recently started learning about ionised water and its health benefits. Besides your podcast I do listen a few other quality Podcasters. I’ve never heard (or maybe I missed) any discussion regarding ionised water and its health benefits. I’d appreciate if you could consider this topic with a relevant expertise.
Push back breaking fast until you have taken a brisk walk . If you can skip and say do two short brisk walks before eating I think that's a big step. No snacking and eating whole foods.
I exercise by walking and metal detecting and do pull ups and other exercises. I walk a few miles swinging a heavy detector, over ploughed fields, up and down beaches in soft sand and dig 100 holes and fill them in. The next time you see a Metal Detectorist you are watching some serious exercise going on. Many detectorists do not appreciate this because they are very fit. My opinion: I agree exercise does not help much with weight loss. Walking on the flat or cycling on the flat is not exercise. Most of us walk miles around the house and garden anyway. Walking over hills or in soft sand does rank as exercise as does cycling up hills and so does digging. Diet is crucial to health and weight. Real exercise is vital. Walking an easy walk or easy cycle is not real exercise. The heart rate needs to be raised significantly to count as exercise.
@@oldplucker1 that is part of the point. More difficult to keep weight of. Exercise in a fasted state not possible on many or most different insulin regimes.
8:30 - classic silly comment suggesting tall people walk faster. It's not true: longer legs take more effort to move, thus long legged people may use longer paces but walk with less paces per time. It's a bit slow on content, so much better about 1.5 times (or more) playback speed.
It really is too bad that research comparing fat burning in fasted state versus fed only followed men. Women are 50% the world and often react differently to exercise/fasting, why not study them too?
You mentioned that you don't particularly like excercising. I don't think everyone does. But as a caviart I do know that our body was made to move more than it was to be sedate in order to perpetuate health. However I do know that people are generally lazy and I do believe that this is because in modern society we generally don't have to hunt or gather food in the classical form, that necessitated physical effort where fitness was a byproduct. And as such health and forefullment of having provided and fed would result in rest in order to revive as a further reward. In essence, not only a physically but also a psychologically satiated. Hence in modern society we gain significantly similar rewards for excercising ,with the result being better around health and longevity. Naturally foods that fuel all the systems are just as important to aid in a symbiotic sustainability. It is unfortunate that many of the modern foods are laced with toxins that counteract this process and debilitate immune systems. I and many others would be more interested in what food's to avoid and what variety of food's would be beneficial to good health and in what dosages (because we all know that too much of a good thing is a bad thing and that includes excessive anything). Keep up the good work 👍 👏 👌 💪
Have wondered about rebounders myself. My guess is that if we’re limited by age or injury then any exercise that gets the heart rate up is better than none (lots of +ve claims for rebounders but I’m no expert).
Jolly interesting and entertaining but one expression jarred: ask a 72 year old who continues working out and cycling the saying 'having a fall' seems slightly condescending/infantilizing. I see myself as the agent, not as the recipient of my misfortunes (obviously excluding the usual plagues, asteroid showers and mass extinctions). If I fell over and someone said I'd had a fall they'd be having more than a fall (not that I condone violence). A denial of agency is surely the first step towards denial of autonomy or responsiblity, ...spoiler alert- if I fall over I'll say I fell, other than that very relaxing to listen too after an extremely bracing walk on Dartmoor. Thanks to you both, Stefan
So true. I too have noticed that above a certain age we are described as ‘having a fall’ whereas my younger self just ‘fell over’ (usually part way through a 10km hike thanks to entanglement with my canine companion).
I'm 70 my friend 75 . We try to walk together about a minimum of 3 miles a day. Mostly slowly. I have mild osteo arthritis . My friend has heart disease and has had a heart attack a few years ago and has had two angina attacks in the last six months.. Are we doing things correctly or over doing it
1) It would be hard for any one to advise on the internet about your friend who had the heart attack. 2) for you. Do you like swimming? Swimming can push yourself more with out stress on the bones. Even if you do like swimming, Walking in water. You talk the your friend while walking in a pool ( depth just above waist) This adds a bit of resistance training that gives a bit more of strength training etc that was discussed at beginning of the video.
RU-vidrs interested in all things diet and longevity will have heard that we recycle our old worn out proteins in our bodies in periods of fasting to make new proteins, a process called autophagy and that cancers can result if we don't do this. How much protein are we able to make like this, and does eating too much protein interfere with this, and should our protein intake be limited to allow for this?
For a temporary health reason some years ago I was put on a zero fat and zero alcohol diet. Ate plenty during this time, never hungry, little exercise. Weight fell off dramatically in a matter of weeks. Sadly I like things like beer, wine and cheese so it went back on again.
I wish you would do edited highlights of these as a whole hour is not tempting enough for my wife & I... Or list the topics in the text - I see you do show the topics & when they start so we can dip in to areas of interest & avoid others... but a list in the description would be great as well. Thanks
There's something so wrong in sitting for an hour to find out about the benefits of exercise. Exercise the brain and condense it into 15 mins vigorous information.
Interesting, but an hour is too long.. I can listen to 15-20mins in one stretch (no pun intended) but I have other things to do! Listening to it in chunks is not so effective as a properly structured 20 minutes worth.
Excellent as usual. The term NEAT was on the tip of conversation here. Non exercise induced thermogenesis. Anytime your body isn't supported is good - standing is great! If you're working at home use a walking treadmill or balance boards, or sit on the floor. I also like the whole food based recommendations. I now also understand why the pros can crush sugar and not get metabolic syndrome. If they're able to burn 1,000 calories an hour it's literally fuel for them.
Thanks this was useful. I'd love to be able to pay for the ZOE blood sugar continuous monitoring /investigating my personal diet. I'm 54 and menopausal. My heritage is that I'm half Indian and that side of my family feel hypo and are not with it, when they need to eat. This has been worse for me since menopause. I walk on the Moors uphill and have a dog to walk and mountain bike intermittently, so I use much more energy than your average person. Last year on mountain bike training I bonked after having my normal breakfast of 4 oatcakes and peanut butter and dnacks with me and had to eat kendal mint cake . So I'm now having wholegrain toast, a couple of veggie sausages and baked beans and it lasts me well until 2pm. I generally need to snack mid morning and mid afternoon and when I'mnot exercising heavily my digestive tract doesn't respond well to large meals. I have a healthy balanced diet, with lots of wholegraina, white meat, occasional red meat , fish and plant proteins, plenty of fruit and veg, yoghurt ,keffir ,nuts and seeds. My fasting blood sugar and HBA1C are normal, so it's hard to get a Gp to understand that I struggle with my blood sugar variability. My mountain biking is quite sedate and non aggressive, I don't do huge mileage but I need a mix of slow burn fuel and sugary food when I'm out. Whereas, when I'm not exercising I have really careful about having a low sugar diet since being menopausal. I just get a spare tyre and I don't deal good with blood sugar spikes! This video was helpful in informing me and I'd so love to understand more about my personal physiology and nutritional needs!!!
NO NO NO NO NO NO NO. Don't even ask the question which is more important. There is one fundamental way to lose weight: being in a calorie deficit. You cannot get into a calorie deficit just by working out harder. You will unconsciously eat more and rest more. But if you try to lose weight just by restricting what you eat, you will strip muscle and almost certainly rebound later. I lost 12kg since the end of the last bog lockdown by maintaining a small calorie deficit and getting into the gym about 6 times a week. Big compound lifts: bench press, pullups/ pulldowns, rows, squats and deadlifts. Rowing machine for main cardio in the gym. I aimed for losing 1kg a month and reduced my intake of cakes and softdrink, while increasing intake of salads, fresh fruit , yoghurt and meat.
If you want to lose weight, you need to lift weights. Not piddly 1kg weights; weights that will take you to technical failure after 5 to 8 reps if you are going heavy or 10 to 15 reps if you are going lighter. And putting muscle on you bum and your thighs is the most important place for it to go for weight loss and metabolic health. BTW: You WILL NOT start looking like Arnold, your bum and thighs will actually get smaller.
I find it so much easier to take in information when there's a conversation to watch! I just listened to The Truth about Fats podcast but I can't find it as a video on RU-vid. Is it coming soon?
Is it true muscle burns more than fat? If so long term strength exercises will increase weight loss by increasing resting metabolic rate....is. This correct what about the impact of cold as in cold water swimming.
According to the USDA, an 8-ounce glass of whole milk has approximately 150 calories and 8 grams of protein. Two percent, one percent and skim milk have about the same amount of protein but 20 to 70 fewer calories....
I guess its too late for me. I have had relatively a 'low energy' life, in as much as, I have brought up 4 children and had no active sports, such as tennis, golf etc.
I have a surgical spinal fusion after several herniated discs, plus severe arthritis and other health conditions. Walking, cycling, any exercise on land, really, is problematic.The only way I can exercise is in water. Its a game-changer. I now exercise in water as much as I'm able...up to 5 times a week. I thoroughly recommend it.
Use a sauna until you figure out what to do and allow some time for healing. It mimicks the benefits of cardio. Herniated discs can heal over time and are not the end all. Bird Dogs, side planks, and other anti rotation exercises are recommended by some professionals (I am not). To keep the weight down focus on strength training that won’t aggravate your spine. A lot of machines will allow you to isolate areas while not taxing your spine.
These podcasts would be better if Jonathan made his questions more concise. It would either give the expert more time, or make the podcast shorter and easier to listen to. Thank you.
No, we shouldn't "go to the gym more often." What we need more of is real, full-spectrum sunlight, not more artificial light. Junk light, including blue light after sunset, is just as bad as junk food, possibly worse.
Everything he said is great. But exercise helps you become more fit. Calorie restriction causes weight loss. If you need help with medical weightloss? Call me if your in NYC. You might need Ozempic, Wegovy, Mounjaro plus lifestyle modifications, proper rest, nutrition, and exercise.
