The Chris Voss Show - The Chris Voss Show Podcast – Dr. Christine Boev, PhD Prepared ICU Nurse on Health, Wellness, Fitness, and Anti-Aging

Episode Date: October 19, 2023

Dr. Christine Boev, PhD Prepared ICU Nurse on Health, Wellness, Fitness, and Anti-Aging Instagram.com/drchristineboev Here are some key points from the podcast conversation between Chris Voss and Dr. Christine Boeb: Gut health is critical for weight loss and overall health. Taking care of your microbiome through diet, supplements, and testing (like Viome) can optimize immunity and digestion. Estrogenics (chemicals that disrupt hormones) should be avoided - this includes parabens in beauty/hygiene products. They can lead to weight gain and sexual dysfunction in both men and women. Testosterone optimization is important as we age, for both men and women. Get tested every 6 months and work on lifestyle strategies to keep levels up. This helps with building muscle, libido, and longevity. Intermittent fasting is a helpful lifestyle approach for weight loss, autophagy, and feeling energized. Be strategic with protein intake during eating window. Strength training/resistance exercise is essential, especially as we age. It builds critical muscle mass for metabolism and mobility. Eat whole, unprocessed foods - don't eat anything with a barcode! Focus on protein, fruits/veggies, healthy fats. Avoid added sugar. Supplements are important: collagen, vitamin D, magnesium, fish oil. But get testing to customize what you need. Working with a coach provides accountability, customization, and tough love to form healthy habits. Be ready to work hard and get uncomfortable! Biography Dr. Boev is a PhD prepared ICU nurse with extensive training and experience with health, wellness, fitness, and anti-aging. Her areas of expertise include metabolic health, supplementation, and use of alternative therapies to enhance cellular health. Her goal is to be able to maintain her current aerobic condition (including handstand pushups) when she is 120 years old!

You wanted the best. You've got the best podcast, the hottest podcast in the world. The Chris Voss Show, the preeminent podcast with guests so smart you may experience serious brain bleed. The CEOs, authors, thought leaders, visionaries, and motivators. Get ready, get ready, strap yourself in. Keep your hands, arms, and legs inside the vehicle at all times, because you're about to go on a monster education roller coaster with your brain. Now, here's your host, Chris Voss. Hi, folks. This is Voss here from thechrisvossshow.com.

The Chris Voss Show. It doesn't get any more official than that, folks. When you hear the opera singer delivering the, that we hired last week, delivering the Chris Voss Show intro line, you know that you have begun the Chris Voss Show Glow Program. It's the Glow Program where you get the Chris Voss Show Glow. You come on here for 15 years. We've been bringing you the most smartest people, the billionaires,

the astronauts, the White House advisors, the Pulitzer Prize winners, the authors, all the latest crazy books and mind stuff that you can ever want to consume what is it three to four shows a day 15 to 20 shows a week and you know what you come out with the chris foss show glow it's this r that comes off you and people just go my god you seem to be smarter than ever before and you just know everything and you're like i listen to the chris faust show so there you go as always refer the show to your family friends and relatives share the love because the chris faust show family loves you but doesn't judge you so share it why would you hoard something like that gosh what's wrong

with you no i don't do that i'm just kidding refer to the show, goodreads.com, for just chrisfoss, linkedin.com, for just chrisfoss, chrisfoss on TikTok and chrisfoss1 on TikTok and LinkedIn, LinkedIn newsletter, scrub that as well. We're going to be talking about health today. Health is really important. Last time I checked, I learned that the hard way becoming 55 and my body's saying, you know what? We're not dealing with you anymore. Uh, we've had enough of you and you're, uh, drinking and boozing and, and, uh, eating and, and just all the stuff that you've been doing for 50 years. We're not doing any of that more with you. And so they gave me a eviction notice and, uh, my liver and kidney and said, uh, we're out of here. If you don't shape up or ship out and make sure your

check's clear. And so I've been working on that for the last while. And we're going to be talking about that today with a young lady who is going to help you understand how to live your life better and not be like me and probably put off all this stuff to your 50. Don't do that, people. Take care of yourself when you're young. Like, seriously, you'll feel every, I feel like every drink I've ever had for 20 years these days.

Not really, but close enough. Some days, it depends on the day. Christine Boeth joins us on the show. She is a doctor, in fact. So, as always, like I said, we bring you the smartest people. I'm going to ask her if this looks infected. That's my favorite doctor. You know, just go up to them at parties and go, hey, doctor, does this look infected? And they're like, I'm at a party. I'm trying to ask her if this looks infected. That's my favorite doctor. You know, I just go up to them at parties and go, hey, doc, does this look

infective? And they're like, I'm at a party. I'm trying to have a good time. Dr. Boeve is a Ph.D. prepared ICU nurse with extreme training. She has extreme extensive training, evidently, too. I'm just adding stuff to people's bios at this point. And experienced with health, wellness, fitness, and anti-aging. Her areas of expertise include metabolic health, supplementation, and use of alternative therapies

to enhance cellular health. Her goal is to be able to maintain her current aerobic condition, including handstand push-ups, when she's 120 years old. I thought that was pretty outstanding. Welcome to the show, doctor. How are you? I'm awesome, Chris. Thanks so much for having me. And I hope to bring some value to your audience and teach them something that they didn't know. And how do we all stay more metabolically healthy as we age. I think, you know, you and I are pretty close in age. And when we can get a handle on that process, and really just bring it to a screeching halt, we are going to be able to live until we're 120. And we're going to be able to do all the things

that we do right now, as long as we take some really sensible steps in the right direction. And I love that you've been talking about drinking because it, you know, I'm not a teetotaler, but you've got to be really thoughtful about what you put in your body because it will have long-term ramifications as you get older. And we'll be talking about ozempic. Yeah. Ozemeglutide, ozempic. Weempic, yeah. Ozempic. Omeglutide, ozempic, we can talk about that as well. A lot of people are using that as a way to try

to lose weight and again there's trade-offs with everything so we can get into that for sure. There you go. So give us a .com. Where can people find you on the interwebs, follow your work, get to know you better? The best place to get to know me is on Instagram at DrChristineBoev. I'm also on LinkedIn at Christine Boev, and I'm very active in all of those spaces.

So feel free to send me a direct message. I love to interact and just bring value to help people live a better life. And on your Instagram, you're showing people moves to make exercises to do giving them tips and people can tune in and see how to you know work out and everything you've got some uh before and after uh pictures as well uh and so this is awesome uh you can teach people because people learn through video i mean that's how i anytime something's broken or i'm working on something i go i'm I'm like, how's this working? And then they show me and I'm like, ah, cool. I think it's the greatest way to instruction and post inspire people as well. So you, you, uh, I believe you

coach people, you help people, uh, give us like a, some of the work that you do for other people that, uh, people can take advantage of. Yeah. So I've been able to take my knowledge and expertise in healthcare and really translate that into the personal development world. And what I found is people need a lot of help and guidance in this perspective because there's so much information on there. I think a lot of people want to do the right thing in terms of optimizing their health and wellness. They're just lost. And so really investing in a good personal development coach is important so that you're not wasting a lot of time. I think, you know, in my journey, I got to my early 40s and I looked at myself in the mirror and I was like, is this the best you got?

And the answer was definitely no. I was definitely drinking too much. I was eating, is this the best you got? And the answer was definitely no. I was definitely drinking too much. I was eating just crappy foods. And even though I thought I was athletic and exercising, I was doing all the wrong exercising. So a lot of us love to do mindless cardio on the elliptical. And truthfully, I believe that that's one of the reasons why I ended up storing so much fat and having such a higher percentage of body fat is because you're putting your body in this fight or flight state, we're releasing cortisol. Cortisol tells your, your brain, right? Hey, you better store fat, we're in for a long winter. And so I never my body fat never changed. And so my big focus is on

macronutrients, specifically prioritizing protein, because we are very protein deficient. And then for men, women, regardless of your age, you've got to do resistance training, you've got to pick up the weights. And I could really care less at this point when you get started whether or not you do cardio. And so those are like the starting points. And then we really work with your mindset because a lot of us, too, we get in our own head. The biggest obstacle tends to be the person in the mirror. And so really helping people from that standpoint, it's been very, very successful. And I absolutely love it.

That's awesome. Plus the great thing about a coach is having an accountability partner. You know, I learned that when I wrote my book, people, you know, having a team around you that, you know, I was actually competing with several other good people for their books and, you know, we'd just try and write an hour a day. And then it just caught fire after we got enough on the page. But having accountability where you're like, I got to check in. I used, when I first started going back to the gym, that was about two or three years ago.

You know, I'd never gone to the gym daily in my life for more than a week at a time. And when I started going back to the gym, I started using Facebook. And I would post my, hey, started going at the gym, I started using Facebook and I would post my, um, yeah, I'm at the gym, you know, do the whole location thing and stuff. And I use that as my accountability program. And, you know, then there's, when you play that mind game, like you mentioned earlier with yourself and you, you know, you do the negotiation where you're like, well, you know, I'll eat a pizza today and i'll make up for it tomorrow on the treadmill uh and then you don't uh but you do eat the pizza uh you know that you

need accountability partner and knowing that the next day somebody's going to be talking to you going so what you're eating yesterday uh you know makes all the difference in the world now i i've seen a lot of my friends getting on ozempic and uh different variations i guess of ozempic and it's kind of becoming like quite the thing uh and and i'm i'm suspicious of using a drug to uh lose weight uh what are your thoughts on the uh risk versus the benefits of considering some of these variations. Yeah. So I always take the philosophy that there is no magic pill to weight loss.

And for some people who are morbidly obese and about to drop dead, then Ozempic may be a good option for those people. However, what happens, Chris, and you guys need to be really careful about this, is when you start taking these medications, basically what they do is they slow down digestion. So as the food moves through your digestive tract, it moves more slowly. So you feel really full. And that's lovely. However, the studies at this point have shown that the majority of the weight loss is coming from muscle loss.

And as you get older, guys, it is very difficult to put on muscle. And so the last thing you want to do is take a medication where maybe the scale is moving, but you are losing muscle mass and muscle mass is the key to longevity. If you want to live a good life and you want to have good quality and you want to be able to move and get up and down on the floor, then you better prioritize building muscle mass versus taking a medication that, yeah, you're going to look different. Your clothes are going to be, you know, feel better, but you've got to lose body fat. And in my opinion, Ozempic is not the way to do that. Wow. Yeah.

It's, it just kind of, I mean, I think it's good for diabetics. I have some friends that have the, the really bad diabetes cause they, you know, they have some damage that things don't work right with their pancreas or

whatever. And so it really helps them. But I think if you're normal, you know, like a lot of these things can be corrected through intermittent fasting, just eating well. It's kind of funny what people do where they just, they're like, I don't want to stop eating the pizza. Give me a pill. Well, it's an injection, right? So I want to be able to eat whatever I want. And I'm going to inject myself once a week with a medication. And the other problem that your listeners need to understand is when you

stop taking the medication, your hunger is going to go back to normal. And you're going to put all that weight back on. So the smart thing to do would be to work with your doctor, take the medication, but work with a coach so that you are in the gym, lifting weights and really prioritizing protein and putting the muscle on. That would be like, you know, if you're like a 500 pounder, right, you should be working with your doctor anyway. But you've got to get in the gym, you've got to pick up the heavy weights, men, women, you both need to be really strength training and, you know, really challenging yourself. Don't baby it. And, you know, you see people doing this and I'm like, what are you doing? And, you know, working with somebody who has some knowledge

in the health and fitness space, because for me, we're all busy. I need to be efficient. Give me the most efficient workout so that I can maximize, you know, my time and my results. That's really what I'm looking for. It makes all the difference in the world. You know, you've got to eat right. You know, I often joke, I'm like, hey, you want to lose weight? Yeah, sure. Quit putting stuff in your pie hole. Yeah, right. You know, we eat for a winter that never comes. And, you know i i do intermittent fasting most every day unless i'm a little off sometimes i'm a little off or i haven't got enough sleep but uh i wake up in the morning i have a coffee black no sugar uh about as black as my soul

and uh i order an iced coffee so i'm not drinking that sugary Starbucks crap. Don't do that, people. Oh, God, no. It's awful, nasty. And I, in fact, order a lot of them off of coffeereview.com. We'll give them a free plug. And so I buy coffee that's rated like 94, whatever, espresso, whatever, without milk. And then I drink water throughout the day as far as I can.

Once I start getting hunger pains, I have a little, I have a tablespoon or two of apple cider vinegar. And it's kind of interesting. That'll take your pains away. And most people don't realize, too, a lot of people, you know, they don't hydrate well. They don't drink enough water. And so sometimes when you're hungry, it's not that you're really hungry.

It's your body just wants some, some stuff. And then, uh, then once I go, I don't know, an hour or two more after that, I'll start getting, you know, some pangs in my stomach for stuff or, uh, then I'll have some lemons, some lemon water and, uh And you can really extend it. There's some rock salt that I'll suck on every now and then that comes with, it's got minerals in it. It's from one of these old, you know, a hundred thousand year old rock salt places around here.

And you'd be surprised. Like I just really don't need to eat. And you feel so much better when you clean all the food out of your system. You don't realize how much energy you're just dealing with with your body just to digest and eat all the crap you eat every day. Well, and also you're optimizing your cellular health because when you do intermittent fasting, you are encouraging autophagy, which is the recycling of the bad cells from the good cells. But one of the things that you mentioned was the hunger pains. Most people in the United States have never actually been hungry, right?

But our society refuses to be uncomfortable. So the minute that we are faced with any sort of discomfort, we're like, oh, I'm going to peel over and pass out. No, actually, you're not. Drink some water. I love the strategy of the apple cider vinegar because it's a great digestive. Right? And really allow your digestive system to rest.

Allow your cells to go through that process of cleaning. And that's why you feel better. That's why you have more energy. And then when you do eat, eat something that is balanced and sensible yeah don't go for the pizza no and then i'm assuming you feel better right when you're fasting is that fair and i do it every day i don't do this i i i can't do this you know these people that do these diets where i don't know you may have a different opinion i do but i'm not a fan of the cheat days um it's just too much BS.

So I try an intermittent fast every day. It's not a fast. It's not like we're doing this for two months. This is a lifestyle. Absolutely. And I've been doing it for years. And, you know, I'm not perfect. You know, some days I just don't feel like doing it, and I go, fuck it.

But what I do shove in my pie hole is like a salad. Like I buy salads from local farms. Uh, you know, sometimes I meet, I eat one of their nice cookies they make over there, but, uh, I, I try and eat well as I possibly can. And then I just try and go as far as I can. I don't really make it like a law or anything. I just kind of start eating when I feel like eating. Um, you know, sometimes I've tried to do 20 or 24-hour fasts,

but the consistent thing is just make it a lifestyle. Eat right, go to the gym, work out, take care of your health. You know, it's interesting you talked about protein balance. That's something I've been trying to dial in lately with myself and intermittent fasting. I was thinking that with intermittent fasting, I was really leaning myself out for protein and I don't think getting a protein in during my time of eating. What are some of your thoughts on that? I mean, I guess there's a basic amount people need to eat a protein a day. Yeah. So I think when you do fast, you have to be really strategic in terms of getting your protein in.

So you should shoot for one gram of protein per pound of lean body mass. So if you have access to maybe an in-body scale, it does an analysis of your fat versus muscle versus bone versus fluid. It'll give you a calculation of your true lean body mass. But I don't know how much you weigh, but you're, you know, you're looking at a decent amount of protein in a compressed feeding window. So you just have to be strategic. And also your the size of your stomach is smaller, because you're not stretching and expanding as much. So you might want to think about getting in addition to like whole food sources. So I love collagen protein in my drinks, you know, there's a lot of ways to sneak it in so that you are because Chris, we all need to build muscle. And protein is the foundation of putting some muscle

on our body on our skeletal muscle system. And that's going to be the key to longevity so that you and I can meet again when I'm 120 and just be cognitively on top of things and feeling really good. Does that mean I'll be 140 and I'll have to be the host when you're 120? I'm actually only about five years younger than you. So we're good. We got a lot of good years ahead. I was trying to give you a buffer there. You should have ran.

I know. I'm okay. I'm totally fine with that. I mean, you look like you're about 30 the way you're good. We got, we got a lot of good years. I was trying to give you a buffer there. You should run. I'm okay. I'm, I'm totally fine. I mean, you, you, you look like you're about 30,

the way you're going, you're kicking names. Um, yeah. And, uh, hopefully I'll look, I'll show a bikini too.

Um, a nice speedo. Yeah. I'm thinking you ever seen that, uh, that one horror TV show tales from the crypt. And there's that, there's that guy they prop up.

He's like, ah! He's been dead for 500 years. That's probably what I'm going to look like in the chair as the host. I don't know. I think we could probably fix that. As long as I'm still funny, that's all that matters. I mean, you're definitely still going to be funny. But I also wanted to go back to what you mentioned about

it's not the outcome, but it's really being obsessed with the process. People focus way too much on like, okay, what is my goal? What am I trying to do? Well, you're trying to live a long life, right? I'm trying to not break a hip or a knee, but become really obsessed with the process and of working out and meditating and eating bright and, you know, doing your cold plunge and your sauna and all of that stuff. Be obsessed with that. People are just way too focused on the outcome.

And then they quit. They're like, Oh, I got to my goal. Now I'm going to go back to my shitty lifestyle. And it just makes zero sense. And they put all the weight right back on. It's insane.

Or, or I love, like I said, hearing about people's cheat dates cheat cheat cheat yeah cheat day cheat day um they you're like so what uh you starved yourself all week what'd you do on your cheat day oh we went to the buffet right ate like you know five thousand calories and you know we just we just erect it and you're like your body is just like going what the fuck are you doing to me your body hates you

uh you know you talked about collagen which is an interesting thing i didn't start uh dealing in college taking lots of collagen stuff till I think about a year ago. And I started supplementing my diet with collagen and I believe copper you have to take with it, don't you? I do take copper. To get it mixed well. And then I just started something recently with my journey I've been going on. We talked about taking protein, but also collagen type protein. I recently bought NakedNutrition.com

is one of the people I love. They're going to get a free plug and we reviewed them on the show. But I buy all their products. So they owe me a check, Naked. But NakedNutrition.com, they have a Naked Bone Broth. And one of the reasons I love their products is

they're just the basics. There's not the reasons all of their products is they're just the basics there's not a bunch of junk in them they're clean as hell um they're just the basics of what you need everything's exposed and how they do stuff it's not like you don't read the label and they're just like what is all this other you know crap that's in here but i recently started taking bone broth and i think bone broth protein is good for you because the collagen. Is that true? Right. So collagen exists in your bone, your tendons, your cartilage.

And so when you make a nice organic bone broth, you're getting the protein and the collagen together. So I would alert people to be careful of the quality of the collagen. You don't want to get some cheap, you know, version. I like to get it from grass fed cows and just a really high quality collagen. But you've probably noticed that when you start taking it, like your beard is very lush, your hair, your skin, your nails really kind of glows when you take collagen. And it is the building block for all of your muscles your tendons your joints and so it's a great protein source if you're not taking collagen you definitely should at least think about it yeah women should definitely take it too i mean they they have

long hair and they like all their nails and everything to be pretty um i don't i think i notice it is there too much collagen you can take in a day? Not really. Typically, one serving is about 18 grams of protein, and it's got your full complement of your 20 amino acids. And unless you have, now here's your asterisk, unless you have kidney disease, right? If you have kidney disease, then it's harder for your body to process all of that protein.

But if you have healthy functioning kidneys, got a good blood pressure, then you should be fine. I typically take two servings a day, which is about 36 grams of protein from collagen a day. My goal per day is about 140 grams of protein. So I get, you know, about, I don't know, a little 20% of that is from collagen. And you can tell the difference, your skin is glowy, your hair, your nails, you know, everything just kind of flows better. Some of my clients say they have less joint pain when they are being strict with their collagen. So for you with your intermittent fasting, the bone broth is an excellent choice because then you're getting the protein and the collagen and, you know, all of those delicious,

nutritious elements that aren't going to tax your digestive system. There you go. I take a, I actually mix it up. So I don't know if this is good or not. But I recently started that beef protein collagen stuff. Now, I do take a straight collagen, too, on top of that. I'll usually mix throughout the day. I'm kind of mixing a few different things. One of my problems is I have lactose intolerance. And if you want to find out what a body does when it puts nuclear waste inside of it um give me milk uh or at least

you know a1 milk uh i've learned i've since found out about a2 milk and and been loving it but unfortunately a lot of products are made with a1 milk um which has a lot of lactose so i had to switch to goat protein so i take goat milk protein and then i also have um a seed protein that i take and that has a lot of the healthy seeds that you need to take as well and then there's another protein i'm taking uh which is an egg protein um and so i actually take all four throughout the day so there's like a variant i'm feeding myself i I tried pea protein, but I don't know, man. I don't know if that really does anything. That's, you know, our friends that are vegans, they really have to rely on the pea protein.

But it sounds like you're getting a decent amount of protein throughout the day from different sources. A lot of people don't do well with lactose. If you're taking in lactose and you're noticing you're bloated, you're gassy, your skin starts with lactose or other things you're eating that are really bad for you, you go to McDonald's, you come back and you wonder why your gut hurts. It's trying to tell you something. Absolutely. So I've become obsessed with gut health and your gut microbiome because it is the center of your immunity. I don't normally get sick and I feel like that's because I'm really purposeful in feeding and fertilizing my gut with what it needs I use a product called biome b-i-o-m-e. I don't know if you've tried this. I highly recommend it

You send off a little sample of your stool They will tell you everything that is inside of your microbiome And then you're going to get a list of here are the foods that will are like your superpower foods. And here are your kryptonite foods. And so unfortunately, one of my kryptonite foods is coffee. And I like coffee. Really? Yeah, I know. Isn't that crazy? But everybody's different. Like yours, Chris would be totally different than mine in terms of the foods that I should eat. Like raspberries, apricots are all on the top of my list. But then there's things like lobster and coffee that I really should avoid.

Now, I'll be honest. I still drink coffee because I just like it that much. It's coffee, damn it. You can't. That's the source of life right there. People die if I don't have coffee. Yeah. And then there's certain supplements that you can take to grow your gut.

So polyphenols, green tea, curcumin, resveratrol, and, but everybody's different. So that's a great way to get a profile of like, what's going on in your gut.

What does it need to really be healthy? And how can you try to up your immunity? Because nobody wants to be sick right now and does it tell you does it give you feedback on testosterone or estrogen for men and women no that would be a blood test which i strongly recommend again if regardless of your age men's testosterone starts to decrease when you're 30 so you need to figure out what that's supposed to look like. But I get my labs comprehensively drawn every six months. And oh, yeah. And I look good. You're looking good and holding up well.

Well, thank you. But like the minute I start to look like I'm going into menopause or perimenopause, I am going to start hormone replacement. I have no interest in dealing with any of that. And you do that under the supervision of a physician. But, you know, testosterone replacement for men shouldn't be this taboo subject. There's no reason why you shouldn't explore how do you optimize your testosterone levels so that you live longer. Yes. Yes. And I've been, you know, there's a lot of stuff we've been doing on the show.

We learned about estrogenics. That's one of the books I always recommend that's on the show. Taking, you know, all these parabens and different things, these estrogenics that are soaps and everything else. You know, I went to this,

I, you know, thank God I have people like you on the show that, to give me a front row seat and our audience, a row seat people refer to show your family friends relatives um the uh and i learned so much stuff and so i started switching out my uh soaps and detergents to non-parabens and there's a few other estrogenics that are in it and uh if you want to see the show folks search estrogenics on chris vash show search bar um and i you know i see the show, folks, search estrogenics on Chris Vosho's search bar. And I was kind of like, you know, I'm always kind of skeptical.

I'm a skeptic. I was raised in a cult, so I'm kind of a skeptic about everything. And so I was like, yeah, okay, paravans. And I didn't understand. I was taking my old shampoos and my old soaps. Oh, and so I put them aside for a while, and I used the new soaps that were recommended without the estrogenics in it. And then I ran out.

I think I ran out of my shampoo. And I was like, oh, crap. And for some reason, it wasn't available quite exactly when you need it on Amazon. It's going to take an extra day. And I'm like, well, I got these old soaps here and these these shampoos i'll just use that i felt like someone had taken my hands and my skin and dipped it into wax ever had that feeling and you pull it out and you know you're encased in wax uh that's what it felt like and i was like my hair was all greasy and i was like what the hell did i just do and that's what all those parabens and wax and because a lot of it's wax like you know

people don't even realize that like the those dryer sheets you throw in the dryer all they do is they just wax your clothes they don't make them softer they just feel softer because they put a wax on your clothes so you're just rubbing wax all over yourself and i wash my hands and arms about four or five different times and i could not get it off it was insane and that's when i learned i'm like holy crap this this stuff does make a difference in what you're doing but yeah testosterone estrogen for women is really important as well. But I take a bunch of supplements that are supposed to jack up my testosterone. I take some different things like pomegranate and other things that are supposed to jack me up.

I've got to go have my testosterone checked. I think we're going to do that this week or next because I want to make sure it's high even though of everything I've been doing. But yeah, you fall off the cliff. And I think a lot of people ignore it when they hit menopause or they hit my age as men. They ignore it. I can ride this out, right? Well, they accept that this is what happens when you get old.

And I reject that. I don't feel like you have to decline as you get older. There's so much good science now. And there's so many strategies that we can use to really resist aging at every turn. So optimizing your hormones is one thing and going back to the parabens, especially if you're a man, if you are allowing your body to come in contact with these parabens, you know, yeah, the waxy thing is one thing, but also you're going to end up with man boobs and you're going to have trouble having an erection. And so why would you want to live like that? Like when you're 120, you should be in excellent sexual health as well as physical health. Otherwise, what's the point of staying alive?

Yeah. Man boobs aren't fun. Boobs. I wants boobs. I mean, I've lost 100 pounds. And, you know, when you can meet women and be like, I got bigger boobs than you, it's not cool. No. It's not a cool man thing. No, not at all. Plus, you know, you want everything to work out in the bottom half there. Now that I'm 55, I'm starting to, for some reason, I'm hitting this dating period where I can date young. And kind of the rule for men is half your age and add seven years.

That seems to be a good flow for me. And thank God, I kind of changed all my stuff. But there seems to be this thing going on where I have older women hitting on me. And I kind of get it because, you know, I mean, do you want to date the guy who plays shuffleboard all day and change, change the diaper?

Do you want to date me? That's a mean joke, Chris. But I get it, you know, plus, you know, I look like Brad Pitt and George Clooney combined.

But you know, making sure those pumps work and all that, all that lower stuff evidently is like a thing for women. Like that's one of the things they want you to get older. They're like, do you need Viagra? And do you need, you know, is all the toys, bells and whistles working? And it's really important to me. I watched my dad suffer younger with prostate cancer, well, prostate problems. He needed to go get the surgery done and he wouldn't get it done. And I think he lived his life a little bit different than mine. And so he was having massive issues at my age.

And I've been really lucky that I haven't had any problems so far, knock on wood. But yeah, this is something people need to work about. You know, if your, if your gut health is in place, your body health is in place, you know, it's kind of funny how all that stuff, you know, you do legs that helps generate testosterone. So testosterone is low. Do women have to do exercise to generate estrogen like men do? No, but testosterone is really important for women as well. So I get my total and free testosterone monitored along with all of my other estrogen labs and progesterone. Because you can't put on muscle as a woman if you don't have testosterone as well.

So it's just as important. We don't talk about it as much for women, but it's just as important. We don't talk about it as much for women, but it's just as important. So when you next week get your testosterone checked, make sure you get your free and your total. And then like really think about ways to optimize. Cause like you said, a good leg workout, like don't squat before you get your labs checked cause there'll be elevated falsely, oh yeah don't do that um but yeah you really you really want to think about that and back to the sexual health part you've got to feel comfortable talking about sexual function and you know as you're dating now did you make up this

half of your age plus seven i've never heard that before no no it's actually fairly yeah it's a thing yeah yeah interesting but yeah so you want to be able to have those conversations because if you're impotent you might not be a great a great guy to date right yeah well women date up and so they'll date up usually five to ten years men date down uh normally i mean there's exceptions there will i mean there's exceptions as a rule i mean if you find something you like and age doesn't matter but uh men date down uh you know i learned this in junior high when i was trying to date all the all the juniors and sophomores and they're like nope we only date we only date the seniors they have cars unless your share i

think she's like 70 and her boyfriend's 30, which God bless her. Yeah, that's kind of a reverse money thing. Interesting, right? It's a reverse real money thing, yeah. She's going to date guys who want money. It's kind of like Britney Spears. She's stuck with these kind of loser grifter dudes. But if you have money, that's what's going to happen.

You get grifters um but uh so so men date down you know we can date down 10 15 years we we like femininity so that's kind of our that's our operative that we are after in our in our bio um it's just something we we like so we like youth we like uh uh femininity um and it's uh but yeah yeah it's interesting to me in talking to some of my uh gal pals who are older and how one of the things they have to ask on first dates or you know try and try and you know sly out of people is uh uh it passively is is uh you know does the plumbing? And it's one of the things that like, it's one of the things. So I've been sitting around going, hey, I need to make sure and, you know, get the testosterone right, get the diet right, get the loose the way,

get the health right, work out because, you know, I want to be able to, you know, be cruising for a bruise in the rest home, be dating everybody there at the rest home when I'm 80 or when i'm 120 you know and blood pressure right you need to make sure that your blood pressure is optimized so that you've got good blood flow to all your organs yeah that's probably important too you gotta get blood there i i've been lucky i i haven't had to ever take the viagra i don't i don't know i'm just i'm dreading the day when i might have to take the viagra i don't i don't know i'm just i'm dreading the day when i might have to take the viagra but you know what though i think it's okay i don't think you know there's some again there's so much stigma around testosterone and viagra and all the other ones but it it is what it is

right as long as you can have a healthy sexual relationship who cares if you need to take a pill before you have sex? I don't, I just don't think it matters. I wouldn't care. Yeah, there you go. So, uh, now you, you talk about, uh, lipid panels. Is that what we mentioned before with the biome? Is that, is that the same thing? Okay. So what is that? Yep. So biome is stool. So you send a stool sample off and they examine that your lipid panels are, is your cholesterol, your HDL, your LDL. And the one that you really want to look at is your apolipoprotein B. And that is an assessment of the amount of atherosclerotic plaque in your arteries, because what we've found is your total cholesterol isn't really a great measure of how much plaque is inside of your arteries, more so than your apolipoprotein B. They just call it ApoB.

Make sure that when you get your labs done, that that gets checked along with everything else, because LDL and HDL, it's very old science and it doesn't give you a great measure of what's going on with your cardiovascular health. So your HDL tends to be higher. That's your high-density lipoprotein if you're very active, if you're very athletic. They call it the good cholesterol, which is kind of a misnomer. And the higher, the better, right? And then you've got your LDL, your low density lipoproteins, which they call that the bad cholesterol. It's actually not bad. You need cholesterol as the foundation of all your hormones.

You've got to have it. And then there's different kinds of LDLs that we don't test for. So check your ApoB, make sure that that number is appropriate. Every lab range is going to be a little bit different, but I check mine every six months. And, you know, I really work on that cardiovascular health, you know, monitoring your blood pressure, making sure that your cholesterol is acceptable. I take a lot of like fish oil and krill oil supplements. I, when I talk to clients, I say it keeps your blood slippery, right?

You want to keep your blood nice and slippery. So that's what it does. Yeah. Make sure. Okay. All right. You don't clot. So you don't end up with a stroke.

Yeah. Nice slippery blood is what you're looking for. And so like fish oil and krill oil are really easy ways to supplement and do that kind of thing. Don't slip on my blood, eh? That's right. That's what we say around here on Fridays when we get the ax out. I don't know what that means, people. I didn't do it. That's all I'm saying. That's really interesting. I never thought of it that way. But yeah, what about vitamin D? Is that important? Is that something you recommend to your clients, getting a good vitamin D, either supplement or... I actually started something, you mentioned,

you listed some of the prior episodes. I actually started something when winter ended and spring ended, it began this year, where I go out every morning with my coffee and sit for 15 minutes out in the sun. And sometimes I take my shirt off if I feel like I need some extra vitamin D juice. And thankfully I have a fence so my neighbors don't call the police. And my dogs love it. They, you know, they're like, dad's outside with us. So, you know, there's kind of some quality time they get there. And sometimes I'll read like Stoicism Meditations by Marcus Aurelius uh and so there's

kind of a mindful peace thing going on too it's kind of a little meditation if you will but getting that vitamin d and I kind of find that I really enjoy getting the sun vitamin d more than I enjoy the supplements yeah so I do both I think going out in the sun in the morning is there's so many like good reasons to do that. But the sun rays that penetrate through your eyes help with your circadian rhythm. So you're actually helping. Yeah, you're helping your sleep cycles when you get up and get that sunlight first thing in the morning. But I live in Rochester, New York.

So right now you can't even see the sun. It's covered by a thousand miles of clouds. So I do take a vitamin D supplement. I take it year round, but I also get my vitamin D levels checked every six months to, you know, make sure I'm not overdoing it. But I do a combination of vitamin A, D and K put together. And those are your fat soluble vitamins. And you know, they're really important for longevity. Vitamin D helps to regulate your mood. You know, we can talk about mental health and how that's all related to physical health and nutrition, but it's all connected. So check

your vitamin D levels. But if you're in the Northeast or Canada or any place like that, like you really need to think about supplementing because you're probably not getting enough sunlight. Yeah. And some people don't take enough vitamin D either, or they don't take it with the K. Right. What you really need to do to mix it,

just like the collagen with the copper. Like for a lot of times, I didn't know these were combinations you're supposed to have. Let me ask you this. What do you think about, I didn't, i didn't really monitor this or deal with it but one thing i was having was lots of problems between magnesium and um potassium and i didn't realize you're supposed to be getting almost 5 000 milligrams or grams

or whatever uh potassium per day is that true i don't know it's usually in millie potassium is usually in millie equivalents okay i think we need to be really careful with potassium i personally don't supplement with potassium because i it's it's prevalent in so many of your foods like your fruits your vegetables bananas, bananas, tomatoes, citrus fruits, right? You've got a lot of potassium there. And potassium is the substance they inject people that are on death row. So you've got to be cautious with potassium. And especially if your kidneys don't work well, you want to you want to kill somebody give a renal failure patient potassium and they're not going to survive. Oh, geez. Magnesium, however, is

probably like if I had to pick one supplement that I could not live without, it's probably magnesium. And I take that every night for a couple reasons. There's different forms of magnesium. There's oxide, acetate, citrate, like you name it. There's a bunch bunch of them i take a combo and it helps to sleep it's essential nervous system depressant i've had some issues with heart palpitations and so the magnesium oxide is what helps with that and then it also helps keep you regular in terms of your bowel movement you know you've taken too much magnesium because you're going to end up with diarrhea. So you just will. So if you're constipated at all, like magnesium is a great supplement to take at night and you'll wake up, you'll have a nice bowel movement, you'll have good sleep and it just helps your whole central nervous system just kind of calm down.

Awesome sauce. Yeah. Magnesium magnesium is i can't live without magnesium either if i don't get magnesium my whole bowel system dries up into basically a load of dried concrete and it goes yeah have fun with that buddy yeah and then you're gonna have hemorrhoids to push all that concrete out you don't you're gonna have a mess down there chris yeah well i figured i figured it out you know i it it figured out uh uh and i finally got my balance right i have to take a certain amount in the morning start about night i figured out a way to balance it so that my body seems to have a continuum but man if i go off it if i skip things or i'm like did i take that today and it actually sits like right by my desk

because it's like first thing in the morning. There you go. Get in the body with the water. And so, you know, these are important. One thing you talk about is an ideal proportion of macronutrients for clients. I know we're going long here, but there's a lot of good stuff we're talking about. What are macronutrients? And is that in my Doritos? Yeah, sadly it is. So, yeah, macronutrients are fats, proteins, and carbohydrates, the foundation of all of the fuel.

I call it fuel because I think of myself as a Ferrari or a Lamborghini, and I have got to put the best possible fuel inside of my body to make it run. Some people think of themselves as a Yugo. No, no, no, no. We are exotic sports cars, right? And so we've got to really treat our bodies with the type of fuel that we need. So we all need to have more protein, all of us. We don't need enough protein. And so, as I mentioned before, one gram per pound of lean body mass is a great starting point. And then carbs have been villainized for so long, and it couldn't be more false. Carbohydrates do not make you fat. Processed foods, fake foods, high fructose corn syrup, that makes you fat.

If you're eating out of a package or a bag or anything with a barcode, you need to really think about what you're eating, right? I love that analogy. Don't eat out of anything that's a package or a bag that has a barcode. That sounds like a rule to live by. You should put that on a shirt. I really should. And then fats, you know, people love keto and all this other stuff. You don't need a ton of fat. Most of us have plenty of it. You know, you've got your essential fatty acids that are required for nutrition. But if you focus on protein, and good carbohydrate sources, so potatoes, rice, vegetables and fruit, those are your good carbs. You know, your your fruits taste sweeter when you're not getting your sugar from fake sources. And then, you know, you just look at that sweeter when you're not getting your sugar from fake sources.

And then, you know, you just look at that. And so what I do with my clients is I say, all right, what is, what are your goals? What are we trying to achieve here? And most people it's lose fat, gain muscle. And then we do an analysis of your lean body mass. Okay. What proportions of fats, carbohydrates, and proteins are specific for you? Right? And how do you function? And then we make a plan based on that. And the nice thing about, you know, following macros, is there, like you said, there's no cheat days, you work your fuel into the parameters that you have. And I always tell my clients, if you have a special occasion coming up and your grandma's making homemade lasagna, then is it worth it? Okay, great. It's worth it. Let's figure that out. So in the daytime, you're just really eating protein so that you've got those carbohydrates kind of saved for later. So that this is a lifestyle. This isn't like a program or any of that. It's a lifestyle. And I also want to go back to this notion of, you know, cheat days. There's too many occasions,

right? Yesterday, I don't know if you knew this was National Pasta Day. Oh, yeah. Well, you got to. Yeah. And pasta is fine, right? If it fits your macros but there's always something there's always an occasion there's thursday night football monday night every weekend and then your weekends start on wednesday and they end on sunday and then you've got two days of the week to try to get your shit together like you've got to stop that whole notion of oh but it's you know it's taco day or it's taco t. Well, it's Tuesday. You got to do taco Tuesday. I don't care.

I think I'm pretty sure. No, you're right. I mean, we have all these ways to distract ourselves and excuses. Like I said, the easiest way I learned to do it with going to the gym and also eating right

is you just make a lifestyle quit fucking around that's my that's my shirt that's my t-shirt that's my hat quit fucking around just do it and you know you you've got to embrace the fact too that you're not 20 years old you're not burning your fat you know like crazy you're not putting out making all this collagen like people do when they're young and it it doesn't get better um it you know you're gonna age more your body's gonna slow down this is just it's gonna happen and so you've got to make it a lifestyle choice because uh you it will get better for you if you eat well right you know i i i do so well right now and you know one of my habits is I, I have a, I I'm blessed to be in an area

where we have farms and I, there's actually a really great one I discovered, uh, that I've been living close to for a few years now. Uh, and it's literally four blocks from me. I go over there every morning. I went before the podcast and, uh, they have, they're a bio, um, they're a water farm, uh, bio, uh, engineer farm, whatever it's called. Basically they don't have, uh, some of the farm is outside, but they have a whole huge indoor farm for, uh, bioproponics. It's proponics. It's right on the edge.

Hydrophonics. Hydrophonics. There you go. There you go. Uh, hydroponics, hydrophonics, uh, hydroponics hydroponics uh but they have an indoor farm so it runs year-round whether there's snow on the ground stuff like that and it's all it's all locally sourced foods it's all fresh off the vine if you will and i i gotta tell you man you eat some of their peaches or nectarines um all their vegetables and and veggies that they

have that you know even you know the lettuce uh and stuff that I get from them just looks so vibrant. You look at it and you go, oh, I want to eat this. I go and look at the lettuce and the greens of the store, and I'm like, it looks like it's dead. And it usually dies faster, too, when I bring it home than the stuff I buy at the farm. So I highly recommend, you know, you want your body to love you. My body loves me more now than ever before, And it still wants me to work on some things, but

just eating right, taking care of yourself, exercising just makes all the difference. Well, and I'll just add one more thing to that. As you put more muscle on your frame, you're increasing your metabolism. So instead of just accepting that your metabolism slows down as you get older, if you combat that with adding skeletal muscle mass to your frame, your metabolism isn't going to slow down. If anything, you're just fueling better. So really prioritizing putting muscle on is going to help you live longer. I promise you. Awesome sauce. I mean, it makes all the difference in the world. So final thoughts and pitches. We go out Christine for people to sign up with you and

work with you, et cetera, et cetera. Yeah. So I'm really looking for people who are motivated and ready to change. You really have to be in the mindset that you're done living the way you've been living and you're ready to embrace just some sensible change and some tough love. I'm not a cupcake. I really do challenge my clients to work harder and to embrace being uncomfortable. And if you do what I'm telling you to do,

it's impossible not to see results. And there's nothing gimmicky about it. You just have to put the hard work in. And if you do that and follow a plan that is individualized to your goals, then, you know, you're going to be successful. It's exciting. I want people to live longer. I want people to be better. I'm sick of mediocrity. There you go. You know, and you're so right. And it helps to hire a professional i wish looking back on all i've been on this journey you know for all these years i'd hired professionals i you know it's been kind of a it's been kind of hit and miss trying to figure stuff out sometimes

the hard way and what works and doesn't and uh you know years ago when I started losing weight, I'd read, who was it, Penn Jillette's book, and I think it was called Presto, where he lost 100 pounds. And I basically used his formula and then got to know Cray Ray that he writes about in the book. But beyond that, you know, I thought it was so simple. And there's so much. It's very complicated what you have to go into like if you were to come to my house and see my uh diet vitamin supplement wall it literally is a freaking wall of supplements and and formulas and and everything i'm starting to feel like that guy who spends two million dollars a year yeah do what you gotta do And we didn't even talk about heat and cold therapy.

Oh, really? So many strategies that can just change your life. Yeah, there you go. So thank you very much for coming on the show. We really appreciate it, Doc. Give us your.coms one more time so people can find you on the interwebs. And if you go to Instagram,

it's at DrChristineBoev or LinkedIn, just ChristineBoev. There you go to instagram it's at dr christine boev or linkedin just christine boev there you go b-o-e-v very easy to do for those you listen to the audience uh to my audience thank you for tuning in this is the stuff you learn we've talked about so much great stuff we probably do three hours on the show but uh we uh you guys probably leave to go to the office eventually as you're driving the car uh before you show your family, friends, and relatives, go to goodreads.com, 4chesschristmas, linkedin.com, 4chesschristmas, youtube.com, 4chesschristmas, and chrisfast1 on the tickety-tockety. Thanks for tuning in.

Be good to each other. Stay safe. And remember, there will be a test on these shows on the weekend. And we'll see you guys next time. The Great Old Show.