Podcast Duration: 50:18
Release Date:12/12/2022
5 Key Takeaways
Every action in your life is a choice, make as many good ones as you can and do not stress over the ones already made
Learn and master one "health hack" at a time
High protein diets are not ideal for longevity
Walking for 10 minutes after you eat can improve your insulin sensitivity
"Healthy at any size" is not true from a scientific or physiological standpoint
What does Jillian do for Longevity?
Ice Bath at 37 degrees
2-4 times per week
Intermittent fasting
16 hour fasting window
Does a “dirty fast” (consumes some calories from fat during her fast)
Butter coffee at 6:45 am
10am-does second coffee with grass fed butter
Fasting helps to stimulate autophagy (removal of dead and senecent cells)
Protein and carbs stimulate mTor (stops autophagy)
This is why dirty fasting must be done with fat sources only
She eats protein before carbs to reduce insulin response
10 minute walk after eating to help improve insulin sensitivity
How to Start Making Changes
Best to pick one "life hack" at a time and take baby steps to progress it
Example:
Start with 30 second cold therapy and advance to 1 minute over time
Cut out soda and advance to no sugar added items
Start with an 8 hour fast and advance to 16 hours
When we engage in healthy behavior we are far less inclined to fall into unhealthy habits
Listener questions
How to come out of keto without gaining weight?
Jillian believes that its not ideal for people unless they are diabetic or have epilepsy
Keto is good at resensitizing the body to insulin
This diet is too limiting because it excludes important minerals and phytonutrients that are found in complex carbohydrates
Not ideal for supporting gut microbiome
Data doesn't support a high protein diet for longevity
Shuts down autophagy
Do not eat processed sugars and grains
Exercise is the top way to re-sensitize the body to insulin
What exercises will improve posture?
Strengthen your core
Hips
Low back
Abs
Open the chest and strengthen the upper back
Get a stand up desk
Chin parallel to the ground
Walk with palms forward
Helps to rotate shoulders back
What is a Healthy BMI?
This is an irrelevant number because it doesn't correlate to lean muscle mass
Waist to hip ratio is a better indicator of health
The best way to determine if you are at a healthy weight is to go to the doctors office and get a lean body mass scan and blood panel
You can be skinny and still have a high body fat percentage
High body fat levels increase inflammatory markers
Obesity is correlated to 170 comorbidities (factors that relate to early death)
How do you educate kids on good food habits?
Very difficult to implement change unless they personally want to change their lifestyle
Make the connection between healthier foods and an increase in their ability to play the sport they love
Difficult for children to understand that what they eat now will affect them in the future
What should I focus on first, losing weight or building muscle?
Better to lose weight first
You need a calorie deficit (eat less calories than you burn)
This will condition the muscles and tone them
Packing on muscle mass requires a calorie surplus (eat more calories than you burn)
How do I manage my weight during perimenopause?
Eat better food and less of it
Exercise daily 20-40 minutes
Reduce alcohol to 4 drinks max per week
There are no shortcuts
How do I know if I should take a multivitamin?
Better to get nutrition from whole food
If you do get a multivitamin
Make sure it is 3rd party lab tested
She recommends taking a "greens" supplement and get the rest from food
How to stop binge eating?
Often requires professional psychological help
Therapy or support groups
There is emotional trauma associated with overeating
Not a physical issue
Food can be a defense or coping mechanism
Stimulates same brain chemistry as addiction
“Healthy at any size” is not true at all from a scientific or physiological standpoint