[00:00:00] Carl Lanore: [00:00:00] Hey, welcome back to another episode of superhuman radio. It's a Monday. It's actually a Monday, March 9th, 2020. For those of you listening to this show a hundred years from now, and we have to thank our title sponsor, legendary foods makers of the tasty pastry. It's a pop tart, uh, upgraded nine grams of protein less than one gram of sugar.

[00:00:23] Uh, less than four. Impact. Carbs tastes great. Better for your kids than regular pop tarts and better for you too. If you want to feel like a kid again and not have the guilt of eating bad stuff. Go to eat legendary.com they just got a shipment in. I bet it's gone already. They can't make them fast enough.

[00:00:41] And when you taste it, you'll find out for yourself why that is. So check them out. And today, my guest is someone who's really quite famous, and that is none other than Kathy Smith. But there's people out there who probably don't know who you are, Kathy. Hard to believe I did. I gotta be honest with you.

[00:00:58] You know, I don't think a lot of the guys know who [00:01:00] you are, but like when I told Alisa that you were coming on the show, she was, she went and dug out cassettes that she used to train two years ago. She's like, Oh my God, I love Kathy Smith.

[00:01:10] Kathy Smith: [00:01:10] Well, uh, the guys might know me from, I used to have a bestselling poster, and if you go, if you go Google it right now, by the way, you should throw it up.

[00:01:18] There it is. And it's on my Instagram, by the way, if you go to Kathy Smith fitness, Kathy with a K, I put it up about two posts ago, and it was me with the weights and there was in gold shims. It was everywhere. So whenever. People, if you guys don't recognize that first, they go, Oh my God, I had your poster.

[00:01:36] So, and I would, I would definitely, uh, have, um, lines of people for autographs back in the day when I was doing all the videos and DVDs, and it'd be the moms and you know, they might have their young kids, but we, the moms with their DVDs to your point. And then it'd be the guys with their posters. So that's,

[00:01:54] Carl Lanore: [00:01:54] here's a funny story.

[00:01:56] Kathy Smith: [00:01:56] Okay, go ahead.

[00:01:56] Carl Lanore: [00:01:56] Okay, so Len Moskovitz listens to my show. [00:02:00] Len used to run metrics for dr Connelly. So when Glen saw you were going to be on last Monday, and we had some technical difficulties, so we had to postpone the show to today.

[00:02:09] Kathy Smith: [00:02:09] He

[00:02:10] Carl Lanore: [00:02:10] said, I had a crush on Kathy Smith back in the day. And so I hope he's listening today because he's going to probably be mad at me for outing him, but yes.

[00:02:20] Yeah. He was like, Oh man, I had a crush on her. She's amazing though.

[00:02:24] Kathy Smith: [00:02:24] Yeah, no, I, you know, I did my first, um, I dunno if this is interesting or not, so stop me if it's not, but I did my first exercise product in 1978 and that was an exercise album. So you would put the album on a, on the tree. You're on the turntable, and then you would have a poster on the wall and you would follow along with poster.

[00:02:46] And I would be going, you know, reach to the right and you'd hear my voice with sound like songs. In 1982 first video, I was the first fitness person to have a DVD in 1991 and now it's apps. And you know, it just has progressed [00:03:00] and progressed, but it's. Ben a long career and through it all, technology has played a huge role.

[00:03:05] So it's all the fitness stuff, which we're going to talk about today. Some of the, you know, really the fit, the, you know, the future of fitness right now in my belief is one of the topics we're going to be talking about today. But in general, it's like, how has fitness changed over the last four decades, specifically for women, but not to lose all the male audience.

[00:03:23] I have. Um, I have definitely played in both arenas and have, uh, enjoyed the process.

[00:03:30] Carl Lanore: [00:03:30] You even did. Um, I don't know if it was a video or, I know I saw a poster while you were pregnant, you will start training and now, now the reason I bring that up is because that's popular now. But back in the day, it was like, no, women should just rest.

[00:03:44] Don't do that. And you were way ahead of the curve because now we know, I just did a show about being pregnant and continuing to train and the benefits to your offspring as a result of that.

[00:03:54] Kathy Smith: [00:03:54] Oh, so true. Now. Back to when I even ran my first marathon in [00:04:00] 1975 doctors were saying that running wasn't good for women, that your uterus, cause it's going to drop, that your tits were going to draw up, that you know that it's just wasn't healthy for you.

[00:04:10] So, so that was when I ran my, the humble a marathon. In 1975 there was probably 800 in the field and there was only 3% were women. So there was maybe 25 of us. So that was a thing. And in my first, I actually shot my pregnancy video when I was pregnant. And this is going to lead into your question, Kate.

[00:04:29] Grace and Kate grace is now 31 years old and she's an Olympian. She went to the a Rio Olympics in 2016 she runs for the Nike Bauer men team, and hopefully if the Tokyo Olympics are still on, and we might be in Tokyo, but nationals, you know the track nationals are in the new Bauer of Auermann stadium and Eugene and June, there'll be 10 days.

[00:04:54] All of these great athletes. So the case in points. So Kate's a, and supposedly. A [00:05:00] andK  credits this, cause we did an article for the New York times, so she credits her mom because supposedly you get your mitochondria from your mom, that whole thing. So she's definitely a, you know, a stud and she's on a team with 10 remarkable women and 10 remarkable men, and they're all sort of Olympian.

[00:05:17] So, um, I think the co, and just backing up to your point, so role, uh, our tall was the D he was at USC and he wrote is a doctor. He wrote the defense. Definitive book on exercising and pregnancy. And this was back in 19. She was born in 1988 so that's when I was shot that video. 1988 and you're absolutely right.

[00:05:38] It was one of those things where it was a little controversial, but roll had done all the testing on pregnant women and you know, just showed how, how much, uh. Stronger, how much stronger the babies were and some of this thing, cause you know, sometimes when women get pregnant it's like, Oh no, I'm meeting for two.

[00:05:56] I can gain several OB pounds. And [00:06:00] realizing that that's not a healthy, I mean, healthy weight gain, definitely you need to gain and you know,

[00:06:05] Carl Lanore: [00:06:05] 30 pounds. I think the consensus is right now. Yeah. Yeah. And you don't need to gain much more than that. And the reality is you're actually hurting your baby when you put on too much weight because you're imprinting that baby with the genetic markers.

[00:06:18] Uh, to predispose them to type two diabetes. You know what? Oils is funny. I was just thinking, cause I know you and I are both big fans of evolutionary science and how it applies to the human condition today, which I, you know, I love that. Like I, when I meet someone who gets it, you know, like we can't, we can't circumvent what, what we have been imprinted with for millions of years.

[00:06:39] But I think it was the Victorian era that ruined it for women. Because when we look at Hunter gatherers, even current. A Hunter gatherer, populations that are still intact today. Uh, the women work just as hard as the men, and sometimes they've got a baby on their hip while they're doing it, you know, and then all of a sudden we became this, uh, we had [00:07:00] the Victorian era came in and was like, no, women of frail lay down.

[00:07:04] Don't move. Bind your feet. I mean, like, wow, what the hell happened?

[00:07:09] Kathy Smith: [00:07:09] Yeah. I know. I mean, we talked about this earlier, but I interviewed Dan Lieberman from my show, the evolutionary biologists from Harvard. It was more about food and paleo and how we get things wrong there and how we, uh, but looking back, you're absolutely right in including.

[00:07:27] With the pregnancy. But the other thing that I have a pet peeve about, because I live in park city, Utah and people come to my house and they have to have at a controlled temperature. They're not used to any variation in temperature. So if it's, you know, if it's, um, . 60 is seven degrees, they're too cold, and if it's 69 degrees, they're too hot.

[00:07:50] And again, one will send you think back. Think about how we evolved, you know, when we didn't have air conditioning and heaters and how our bodies adapted to this changing [00:08:00] climates and changing temperatures. But the same thing with women. We are so strong. I mean, women and you know, and I, my tagline on my website is strong women stay young.

[00:08:09] And so as we talk, we'll get more into the aging, uh, side of this that is so important, but aging, what people don't realize, and women and everybody, the aging starts like around the age of . 30 if you're doing, you know, you're building muscle, building a lot of the systems in your body, even to the mid twenties and then all of a sudden things start to slow down toK  a little bit, and it's imperceptible at first but if you don't do something about it, then now you hit 40.

[00:08:37] You hit 50 and beyond, and it's hard to pick up those weights to start it. It's not impossible. And just one thing, especially with what we're going to talk about today, which is a, you know, again, a game changer for this area, but it is definitely better when you start younger.

[00:08:52] Carl Lanore: [00:08:52] So, um, there's been a lot of good research that's come out that shows that, uh, Oh, uh, Craig Hollander said, [00:09:00] uh.

[00:09:00] I don't know if you'd see that. Hi, Kathleen. It's been a long time.

[00:09:06] There's a lot of good research that has come out now that shows that because women are literally factories to build other human beings, uh, they have unique aspects of their metabolism that is designed to protect their ability to, to, to develop offspring. And we find that women. Especially as they start to become premenopausal and post-menopausal training harder actually backfires for them.

[00:09:35] Doesn't it? Like, like you, you will have coaches that will say, well, you're not losing enough weight. We're going to up your cardio a half hour a day now. And it's like, that actually backfires on them, doesn't it?

[00:09:45] Kathy Smith: [00:09:45] Yeah. Because of, you know, the hormonal cascade that happens. So once again, you start to stress the body.

[00:09:53] And for women, you know, they have these cortisol, other receptors, a lot of it in your belly fat, and now [00:10:00] you're stressing, I mean, exercises we know is a stress and an adaptation occurs and we get stronger. But if we're pushing it too hard. Then things start to, uh, you know, go, especially for women a little haywire.

[00:10:14] And, uh, they start to notice that they're gaining more weight and, and plus, uh, the, the changes in brain chemistry, they start to feel fatigued and they start to feel, um. Oh, just, uh, disenchanted, the wrong word. But I mean, if they do, they start to feel like I'm working so hard and I'm not getting the results that I want.

[00:10:36] And so a lot of times it's like, pull it back, pull it back. You don't have to overdo it. You have to be consistent. I mean, the thing, and the one thing that when I ran in and anybody ever asked me, what is the key to all this? And it's just, it's consistency. Across the board. I don't care if it's 10 minutes, 15 minutes, 20 minutes.

[00:10:54] You have a, you know, an hour, some days. But the idea that you get consistent with it, you don't [00:11:00] overdo it. But there are times when you want to, to the point your princess story before about women. We're not princesses. We don't need our. Sometimes we are, but, but uh, you know, it's always nice to feel, uh, you know, uh, you put up the pink halo or something.

[00:11:19] Like, it didn't feel like feminine, but I loved the fact that we now are at a time where we can balance the. Feminine and with this strength and strength, which is typically, you know, we think strength for men and the fact that now strong women and what that vitality you get from it. So I can't, I cannot talk enough about, uh, about this aging process and about how strength keeps you in the game.

[00:11:45] And it's not just body. I mean, body's fine. We like to look good, but. It's about your vitality, your energy, your brain, your how you focus, be able to do things. You go to the airport, you can pick up your, you know, your bags. [00:12:00] You don't have to go. I literally was, and this is, I was in Europe last summer and it was with a girlfriend and she's the Yogi.

[00:12:06] She likes to do yoga. She's very lean. She's early fifties and we went kayaking one day and they, we were with a group and they said, okay, everybody's got to pick up. It was two man kayak. Everybody's got pickup their kayaks and take him to the water. And we're, we're in Lisbon and Portugal, and so we, you know, I pick up my side and she picks up, she, she'd go to, goes to pick up her side, and she said.

[00:12:28] Kathy, I think my side must be heavier.

[00:12:34] Let's flip

[00:12:34] Carl Lanore: [00:12:34] phone. It's a kayak. It's the same weight all the way through.

[00:12:39] Kathy Smith: [00:12:39] I pick up her side and she looks at me and she said, cause she remembered about two years ago. I said, you know, you better start some strength training because you're going to start to see the differences will start to occur. You're going to get by on pure genetics for awhile and then you're going to see the differences and it's not going to necessarily, you might have a lean.

[00:12:56] Arm won't have a strong arm and that, [00:13:00] but not having a strong arm is going to start to affect lots of systems in your body.

[00:13:04] Carl Lanore: [00:13:04] You know, uh, women outlive men, uh, generally anywhere from seven to 10 years. But women end up institutionalized. And the number one reason women are institutionalized, they fall and they usually fall getting out of a chair.

[00:13:18] And so. You know, strength, especially the squat. There was just a study published that said there are health benefits to squatting and kneeling. I'm like, duh. You had to do a study for that. Sure. Once you stop. Moving your body in those ways, you lose the ability to do that. And women fall getting out of a chair once or twice and the kids go, mom, you can't live by yourself anymore.

[00:13:42] We got to put you in a nursing home. You don't have to do that. That doesn't have to be the end to your story. If you actually thought to embrace getting stronger and you can get stronger at any age, start where you are and incrementally get stronger, but it's not. You don't have to be. Stuck [00:14:00] in a chair because you know there are things you can do.

[00:14:03] Kathy Smith: [00:14:03] So true. And even when you sit in a chair, like, I don't know if I can do it here because I don't have enough room, but in yoga, let's see. Can I still stay on camera and do

[00:14:10] Carl Lanore: [00:14:10] this? I can see you. I still see you.

[00:14:12] Kathy Smith: [00:14:12] So in yoga, you know, we do. So now I'm just in a squat position, and I, and I can just, you know, we do this and I could stand at a squat position.

[00:14:21] Now when you travel around the world, you find out that certain places in the world, this is how people go to the bathroom and they're, you're 90 years old and they're down here, and they have their knees, they're in the steep squad, or they're in the field and they're, you know, they're picking their, their crops and whatever, and they're used to that range of motion.

[00:14:40] But what has happened is that. Like you're sitting there and I'm sitting here, although I don't sit a lot, I'm a big believer in what I call nutritious movement, which is how do you find ways to move throughout the day? You don't have to, like, I'm right now. And part of the reason is because of where the light was in my house and everything.

[00:14:59] I'm on [00:15:00] a side table. And so I have one eye on one leg on the ground, one leg up above, and I'm doing kind of a stretch right now. Uh, and. If through the day you're on the phone and you could get up and you could stand on the phone and have a discussion or pull your knee to your chest and have a discussion.

[00:15:16] Or even if you're, if you take a five minute break, all the science about taking four to five minute breaks in the day, have your set of dumbbells, have your stretch straps, have your, uh, you know, your be strong.

[00:15:30] Carl Lanore: [00:15:30] Push your push up and body weight squats. You could do those anywhere. There's a floor.

[00:15:33] Kathy Smith: [00:15:33] Exactly.

[00:15:35] And for the women that sat and say they can't do them. It's so funny how I'm doing this right now. But you know, cause you start right here, you know, you start with wall, then you go to a table and then you go chair, and then you go to the ground. So there's no one. People go, Oh, I can't, you know, let me go.

[00:15:49] I can't do a pushup. You, you can start at your level. And to your point, start wherever you're at. Just start.

[00:15:57] Carl Lanore: [00:15:57] Yeah, that's a great point. So first of all, I want to, [00:16:00] I want to plug something, so we're going to be talking about this, uh, uh, as we go through the show. But you actually have a free 14 day program for women who want to kind of step up their game.

[00:16:11] And it's a 14 day fit over 40. It's a free This email address is being protected from spambots. You need JavaScript enabled to view it.. And the actual. A URL. If you want to go there directly as Kathy smith.com forward slash fit over 40 and the 40 is the number four zero so it's fit. Oh V E R four zero what? What would women find there? What are they going to find there?

[00:16:33] Kathy Smith: [00:16:33] Well, they're going to go there and then they're going to sign up for the program, and every single day I'm going to send them a workout. So you're going to work out, you get a eating plan and a, you get a suggestions every single day. One thing you can do that day that's going to make an impact. So I'm a big believer, just like one thing at a time, one step at a time.

[00:16:54] But the main thing is we have to workout and we have the community, and this is the idea. We have about 5,000 people in that [00:17:00] program. And. What happens is you come in, day one, you get done and you say, day one done. Oh my gosh. I thought my abs were, you know, I thought I abs are in great shape. I couldn't believe how auto shaped my abs are, or I haven't worked out in three years, or I haven't worked out in 10 years.

[00:17:17] You get support from people. And one of the things that I'm, again, a big believer on is, you know, how do you. A lot of people need to feel accountable. So I just went through a gratitude challenge challenge. It was a Deepak Chopra, a 21 day gratitude challenge, and all you had to do is get up every morning, do the exercise, right, whatever, and then you had to put into the WhatsApp day one done.

[00:17:40] Day two done. And when you see these other people going, day 16 done, you go, Oh my gosh, I've got to go do my gratitude. Uh, challenge. The same thing happens in this 14 day program. You're there. It's a reminder. You're start to get, you know, people that you relate to. They're saying what they did you, Oh, I'm looking forward to day eight.

[00:17:58] It's a, you know, that's the lower body [00:18:00] workout. Oh, I didn't understand this about it. You can ask questions. I answer. Okay. So I'm there answering questions. I have another physical therapist that if you have like, I got a bad shoulder and I can't seem to do the upper body stuff. Any suggestions, but you're getting that community.

[00:18:14] And I'm a big believer that, um, you know, we come from the days of going to gyms and, um. You know, playing sports and all those sort of things, that community activity gets you coming back for more. And I always find people who always that just are working out solo or trying to do it on their own. It's tough.

[00:18:34] I mean, it's tough to get motivated, but a group like this keeps you motivated.

[00:18:38] Carl Lanore: [00:18:38] Yeah. There's no doubt about it. In fact, I could easily train at home, but I go to the gym because I've been going to the same gym for 20 years now and I there. These people are my friends, you know? I look forward to seeing people and it actually motivates me to get up and get out.

[00:18:55] A lot of times you're a days where I just don't feel like doing it. And then I think, well, I'm going to see my [00:19:00] buddy Frank there. I want to talk to him about something that I did this weekend. So you're right, community is a big, and community is really missing today because. The more technology disconnects us, we find that we're just sitting in our rooms all day long communicating with people elsewhere.

[00:19:15] But there's no, there's no real contact. There's no real human interaction. And so community is very, very important. Aspect of, of, of mental attitude is, is well, you feel better when you, there are people that you interact with. So I agree with you 1000%. It's really important. It's

[00:19:31] Kathy Smith: [00:19:31] the only thing that gets to me a lot that keeps me consistent and know that I'm going to meet, you know, Carol for yoga and Janine, I'm a leader at the gym and we're going to have tea afterwards or, and, or are you going to go for a hike with somebody?

[00:19:43] I mean, the cardio thing, going for a hike, a walk, sharing, gossiping, you know, doing the business deal, whatever is in the game. Yeah.

[00:19:52] Carl Lanore: [00:19:52] And you know, I just want to finish on this point and then we're going to start talking about ways that people can see results faster. [00:20:00] And that is that I was 330 pounds at one point.

[00:20:02] I was very, very sick and that's how I got into this. I had to save my own life because the doctors were just putting me on medications and I thought about it and to the, to the point that you made the most important thing is consistency. It is. It absolutely is. People, they do things for short periods of time.

[00:20:21] They don't see results. They just give up. I became 330 pounds. By eating the same way day in and day out for 14 years that the, and you know when you think about it, that is effortless consistency. So some things take more effort. You have to train your mind to be consistent than them because maybe they're not the GoTo things that you want to do, but when you do them long enough, then they become effortless.

[00:20:47] Consistency. Like going to the gym. For me, I don't have to push myself. To go to the gym, because I know no matter how I feel when I wake up and I have a lot of injuries, I feel better after I train. And [00:21:00] that's my medicine. I don't need a doctor to write me a prescription for it. So,

[00:21:04] Kathy Smith: [00:21:04] well, you know, I like the way that you described it.

[00:21:06] Uh, effortless consistency because I sometimes in interviews. Would get questions and still do where, uh, how do you stay consistent for all these years? And I'm almost like, don't understand the question anymore because it's like, how do you do something that makes you feel so good? And by the way, I didn't mention it when we started out, but to your point of being overweight, I lost my parents when I was a teenager and I lost my mom when my dad, when I was 17 and my mom was 19 and so that whole thing spun me into this depression.

[00:21:39] And exercise and running and getting outdoors, what's, it's saved my life and I would come back from the runs and go, wow, I, you know, I feel so much better. And that's just when we were dabbling around with endorphins and all of the chemicals that happen in the field. Good, happy chemicals that happen when you work out.

[00:21:57] So now it's like, this is my [00:22:00] feel good time. I come out of these workouts and, and it just like, I feel like 1 million bucks. And the same thing with eating. You eventually get into this thing where I feel so good when I eat this way, and I've noticed that when I don't, if I'm eating lots of processed foods and, and, and this thing that I just don't feel good, and pretty soon you start making that connection and it's not difficult anymore.

[00:22:21] It's effortless. To your point.

[00:22:23] Carl Lanore: [00:22:23] So we're going to take a quick commercial break. When we come back, we're going to talk about some things that women can do that they don't really think about as much as maybe men, but women want, like men want progress faster. They want to receive the benefits of fitness faster.

[00:22:40] They want to lose weight faster. We're all the same that way we want, we don't want to spend more time and not have results, and we're going to talk about a little bio hack, if you will, that will enable women to do that.

[00:22:52] Kathy Smith: [00:22:52] Right. Definitely.

[00:22:54] Carl Lanore: [00:22:54] Okay, so we're going to take a quick commercial break. We'll be right back with more of Kathy Smith.

[00:22:57] Stay tuned. You were listening [00:23:00] to the superhuman channel. Don't hate us

[00:23:02] Kathy Smith: [00:23:02] because we feel good.

[00:23:10] Carl Lanore: [00:23:10] Welcome back. We're talking with Katherine Smith. A website is Kathy smith.com and ladies, you can sign up for a 14 day free program to help kickstart. Your weight loss. Well, actually, I, your fat loss weight, losing weight isn't a virtue. Ask anybody who's suffering from kikexia from a disease losing body fat is, but you can go there and you can get signed up today and be inspired by Kathy.

[00:23:35] She's inspired millions of people all around the world. And uh, that's where you want to go. So you're here to talk about something else too. Today. It's something that a lot of people would call a biohack because it's a way to kind of. Leverage the human body to get more results in an area that you want to.

[00:23:53] And that's a blood flow restriction, correct?

[00:23:57] Kathy Smith: [00:23:57] It is blood flow restriction training and [00:24:00] specifically be strong. Uh, but blood flow restriction training is what I consider the future of fitness. And the reason being is because it is, you're using this term biohack where you put something on, can I, can I show you this?

[00:24:15] So

[00:24:15] Carl Lanore: [00:24:15] please do.

[00:24:17] Kathy Smith: [00:24:17] So you have a band like this and it's very simple. It's a Lastic. It has, um, these different, um, whoops. You got a little thing, you put it on your arm really easy like this. You put it at the top of your arm. And for the listeners out there that aren't watching, I'm putting a band at the top of my arm.

[00:24:38] It looks a little bit like a blood pressure cuff, but it's not right. And now there's a little, uh, nozzle there I put in. I put it on and I click it in and then I pump it up to whatever pressure is right from my fitness level and what happens right there. So I put these, and I have one for each arm and one for each leg, [00:25:00] and you put them at the top as far up as you can on each of your limbs.

[00:25:03] And then what happens is that these start to manipulate the blood flow. So they, uh, do not restrict any arterial blood flow, but they start, they start restricting a little bit and slowing down and limiting the venous blood flow. And what happens is that little trick there where you're getting a little less blood to that muscle.

[00:25:24] So let's just say I put my arm up here. I'm doing a bit of a, like a, it looks like a bicep curl, but let's say you're doing a bicep curl right now with this. Each time I pump my arm, a little bit of the, uh, of the blood is going. Back and we're getting it. It's causing some restriction. And then when I pump, it pumps through.

[00:25:42] So there's a kind of a pulsating action there. And what happens is as it's slowing down the blood to this limb, the muscle tissue is going, my God, what's going on? I and I can be lifting. By the way. Five pound weights. So that's what we were saying with aging, you do not have to be lifting heavy weights. I can be [00:26:00] lifting a five pound weight, but my body starts to think that it's lifting a heavier weight.

[00:26:05] So what happens in the muscle tissue itself, it's saying, okay, we need to grab more muscle fibers cause we need a little help in doing this. So number one, that happens within the muscle. But then the other thing is there's a fatigue signal that sent. So you know, systemically to your body, to your brain, and that fatigue, single signal is saying, Oh my gosh, I'm working out really hard.

[00:26:27] So you're kind of in your body and to thinking, I'm working out harder than this five pound weight would suggest that all of a sudden these . This, this systemic effect of these hormones are released, including HGH or human growth hormone. And as we know, human growth hormone starts to diminish as we age.

[00:26:44] And it's really important to have human growth hormone, to maintain muscle mass and to build muscle. So not only is the human growth hormone being released, but also the studies, and there are certain studies that show that there's also these other hormones, like the endorphins and some of the happy hormones.

[00:26:59] So now [00:27:00] I can go to the gym, which I did this morning before interview. I can walk in, I can put my bands on. I did a super set this morning, so I did buys and tries, and what I did was I did three sets. About 20 repetitions, 25 to 2025 repetitions buys. Then I do my tries, buys, tries, buys, tries. I do three sets.

[00:27:22] I then do a similar kind of a routine for my legs. And if I only have, which I was short on time this morning, so if I only have. 15 or 20 minutes. I now have gotten these muscle groups and, um, it's just impossible to explain until you experience it. What a game changer this is for fitness. So, you know, I have a, uh, when I left there, every, every muscle fiber.

[00:27:48] So what happens is that . As the biceps starts to get, uh, to get a little bigger because we're, we're working at an the tricep, it starts to create a little bit more pressure. And as that [00:28:00] pressure starts to build you, um, you get this sensation that you're pulling in just more and more muscle fibers. I use this example in my legs.

[00:28:09] I would do leg extensions, let's say. And I typically get, you know, the, uh, the quad muscle, but I don't really, for whatever reason, the way I'm doing it, I don't get that the muscle. Um, and, and that's, uh, right by the kneecap there. And when I started doing so many women have an issue with that and really targeting that part of the muscle.

[00:28:30] When I started doing blood flow restriction with be strong, I started noticing the cemetery in my muscles just kept emitting. Moving and improving, and um, the energy level, there's less recovery. So, uh, because you're not breaking down the muscle fiber again to go and lift heavy weights and anybody out there that does lift weights.

[00:28:49] And as we go heavier, you know, there's a risk of injury, the risk to your joints, your back, your knees, everything. And as we age. The main thing is we want to keep that muscle, build that [00:29:00] muscle, and protect the joints. And then the last thing I'll say, cause I know I'm talking a lot, but because I get so excited about it, but the last thing is the recovery.

[00:29:08] We talked about it earlier with women and this idea that, you know, when you go hard all the time, when you're pushing yourself and then you get out of bed. And I, this was the biggest thing that I've noticed with my. Uh, with aging is that I can still work out almost as hard as I did before or run or whatever, but I can go back and do it the next day.

[00:29:28] I don't feel as good the next day I feel, you know, fatigue or even later that day. And we don't want to be walking around when you go to the gym and then halfway through day it's like. Oh, I gotta take a nap, or I just, or my arm, my muscles are sore. So to have something where you don't have that, that amount of soreness, she don't have that fatigue.

[00:29:47] But now you're seeing the change in your, your, your muscle shape. And the definition it was, uh, when I first discovered this, which was when, when I was this good, discovered, be strong and [00:30:00] I'll get back. And how I discovered it. I happen to live near the Olympic training facility here in park city with Dr.

[00:30:07] Jones, jr straight Gunderson, uh, works and it's his facility there. And, uh, you know, he's got his, uh, center there and his wife. Holly contact me and we ran into each other and she told me about this. I went up there. Now, first of all, dr Jim, strike Anderson. I've know you've had them on the show, but, uh, he'd probably blush if he heard me saying this, but he is the number one person I believe on the planet that knows, that knows most of the, on the nose, the research about blood flow restriction because it came out of Japan.

[00:30:39] It's been around and you have it on the show. I don't want to repeat everything. Been around for a long time over in Japan, dr Jim stray Gundersen, dr Jim, or I call him Jim, you know, goes over and trains over there, learns all of the, the, the pros, but also some of the cons with some of the, the, the techniques they were using in the sense of [00:31:00] when they brought us to the United States, not in Japan, but when they brought the United States, a lot of body builders and you know that they put boy scout belts and they strapped on different things and they were

[00:31:08] Carl Lanore: [00:31:08] opponent.

[00:31:09] People were using tourniquets. They didn't realize that. The difference between blood flow restriction and blood flow occlusion, which can have very happen very quickly. It could actually cause necrotic tissue and damage the muscle permanently for the rest of your life. And so there's very, very thin line between effectiveness and danger.

[00:31:29] Will Robinson danger. It's like, so yeah, you're right that we're using tourniquets and just, Oh, tighter is better if this is good, tighter is better. Right?

[00:31:38] Kathy Smith: [00:31:38] Yeah. But with something like this, which was a doctor strike under synced with Sean Whalen, they cofounded and created this. It was this elastic, it was more elastic and it had these barrels and the barrels pump up, but they also allow for the muscle to pump up because as again, once again, when you start to pump and you're in that third set, as [00:32:00] everybody knows that.

[00:32:00] Wait, that muscle's going to be a little bigger and this adjusts and adapts for that. So that was, so I got to work with Jim and I started to see, and I was just like most people, when you hear blood flow restriction, uh, you think occlusion people don't think, Oh restriction. They think, Oh, I'm going to stop my blood flow.

[00:32:18] And it's kind of a scary concept. And then when you start looking at the research and how to do it. Safely and how be strong came along and developed a, you know, the band that is, you know, the safest one on the market. But what I was going to say is that in my career we had high impact, low aerobics, low impact aerobics.

[00:32:37] There was step aerobics, there was spinning, then came boxing. Then there was, you know, uh, dance things like Zoomba. There's been certain things that have come along maybe like almost every. Eight years, every decade, and there has been nothing that I have seen like this and the last decade or two that really is changing the way and [00:33:00] will change the way that we work, that we work out.

[00:33:03] Because as you age, can you imagine, I watch people at the facility over there that are in their seventies and they put the bands on and they just walk around that just walking around.

[00:33:17] Carl Lanore: [00:33:17] I wear them when I do cardio, so when I do cardio, I do high intensity interval training. I put my bands on and I put them on pretty tight, and it's you.

[00:33:26] I feel like I just squatted for an hour when I get off that elliptical machine because. The muscles are so in gorged and that's what it is. So anybody who's followed bodybuilding knows that the pump is magic. That's why they take all these nitric oxide precursors. It's old and they want to get that pump.

[00:33:42] These bands facilitate the pump better than anything in the world because they gently cause a congestion in the muscle because the blood doesn't just flow in and out. So easily, it flows in, it stays in a little bit longer before it flows out and you get this muscular [00:34:00] congestion. And that congestion has been shown to actually increase protein synthetic response in the muscle.

[00:34:06] In fact, the Japanese, cause I actually had the scientists on my show back in. 2005 uh, they, they, what they did was, it was actually 2006 I take that back. It was , it was developed, it was called katsu. They were trying to find the way to rehabilitate people who had injuries or post-surgery without actually putting weight on their legs.

[00:34:29] And so what they did was they took blood pressure cuffs so that they can pump it up and see how much pressure it was. And they showed that just moving the leg. Improved the muscle quality over time, and then they realize, Oh, you don't need heavy weight. To build muscle. And that's where this evolved from.

[00:34:47] So this doctor, doctor, doctor, a stray gun, this had actually took what they did in the research and made a, a, an economical, basically what the way a blood pressure [00:35:00] cuff works, it's got a bladder of of air in it that pumps up and you get a readout. So you know exactly how much pressure you have. But that is the only right way to do it.

[00:35:08] And it's, it's it, I. And rehabilitating my legs. Right? And I had two surgeries in 2018 and I really hadn't trained my legs since February, 2018 I have seen my legs come back so much faster. Because I, I not only train my legs with the cuffs on, but I leave them on for hours after I do my cardio with them.

[00:35:29] My legs all blown back up already. It's amazing.

[00:35:32] Kathy Smith: [00:35:32] It's amazing. And by the way, that was the other, just a turning point for me to see a doctor straight Gunderson's work with. The Olympic athletes with the athletes that had got injured and they were injured. And to his point, if you have a leg injury, let's say, doesn't mean your shoulders, your arms, the other leg doesn't work.

[00:35:51] And so now you start working out very quickly after your, you know, your surgeries or whatever, and, and even the leg that you put the band on, even if [00:36:00] you're not doing anything but an isometric contraction, and now you're bringing these athletes back in injuries that would take, you know. Six months or longer, and you're bringing them back in a period of months and, and, and doing the same for high school, high school athletes, which by the way, it, you know, if you're a high school athlete and you're trying to, uh, uh, make a college team, you don't have time to maybe recover for an entire year.

[00:36:25] So the, the, the changes that happened. With athletes, but then also a can, because living up here in park city, there's always a ski injury or a bike injury or whatever. To think that you can start to the training process. Of course, why don't you check with your doctor and your physical therapist and every, and make sure that it's okay by them, but the idea that.

[00:36:45] We can start training other parts of your body. I broke my leg rollerblading one year, spent a few years back. It was at Santa Monica. I was on the Venice boardwalk. Um, right by, you know that Gold's gym outdoors, Gold's gym, there, beach right there, [00:37:00] and I really bad accident with a bike or, and I went down, broke my leg and just gotten amazing shape because that you can work the other parts of your body and

[00:37:09] BF, you know, with these strong, uh, it just brings, it brings you back so much quicker. But, uh, I think the other thing that's just when I watch, um. The teenagers because over at the facility they have the jumpers, they have people that are big volleyball players and they're jumping on boxes. And you have the 17 year olds using the bands.

[00:37:30] And then you have the 80 year olds and 80 year olds are, you know, spry getting out there. And all of a sudden you see them the first couple of months and they're using walkers or can barely walk. And now. They're on a track, uh, and they're keeping their pace up. So it's got a lot of applications from, and by the way, I mentioned my daughter, uh, Kate grace earlier in the show and her Olympic dreams, and she went to 2016 but she's using them now.

[00:37:55] And, and, and so many of the athletic and the NFL, the [00:38:00] NBA, the teams are using them. I just saw something from the Seahawks. And they're, they, they have something like, um, uh. These strong Thursdays or something like that. And they're getting in there and using that because you can't, I don't care what age you are, you know, protecting your, uh, your joints and protecting your, uh, energy levels are, it is important for all sports.

[00:38:25] So it's interesting to see that it's taking over

[00:38:28] Carl Lanore: [00:38:28] and, and after this next break, I'm going to tell you how you may be able to get a free set. Of be strong bands. Free is good. I got to put this up. So Len Moskovitz, he, he, he came in late. Len, I already outed you. I told Cathy you had a crush on her when you were over at running metrics.

[00:38:45] He said he couldn't miss today's show. And, uh, but he did say something interesting here. He said, in his experience, the problem that women have in fitness is that they're protein adverse. Uh, and also, uh, that gets in their way of [00:39:00] their progress. Also, they don't like when men talk about weight. And you know, I, it's funny because women are so much different than men when it comes to the approach to fitness.

[00:39:11] And that's why men generally don't do well training women, uh, for fitness because the objectives are very, very different. Men, you'll never hear a man say. Oh my God, I gained a pound. I don't, I'm never going to eat again, but that's something every woman on this planet has said at one point in her life.

[00:39:29] Oh my God, I'm just not gonna eat anymore. It's true. Right?

[00:39:33] Kathy Smith: [00:39:33] What? Yeah, and when I tell, I tell women, I said, you know, the scale is one measurement out of like 99 measurements that you should be looking at. And it's one, I mean, you've got to keep an eye on the scale because it tells you something, but it doesn't tell you your, uh, you know, muscle to fat ratio.

[00:39:51] It doesn't tell your bone density. It doesn't tell you lung capacity. It doesn't tell you, you know, if you're going to be able to run up that mountain and do all the other things in life, it tells you [00:40:00] one thing. Simple thing, and we got to put it in perspective and you have to keep an eye on it. But I don't weigh myself and I, you know, I, I, I, I look and I look at what I can do.

[00:40:10] And I think that's the shift that is starting to happen, especially with the younger audience. But that idea, and it started to happen actually, was with the boomers now, because you do realize that it's. Feels good to feel strong. It's empowering. Guys had known this forever. I remember when I first started teaching my classes, women would come in, they hadn't played sports in high school.

[00:40:32] They hadn't done all of these activities, and they'd go through a class and they go, Kathy. I love the way that I look right now, but better than the way I look. I'm feeling. I'm going to go out, I'm going to ask for a raise. I'm going to go out. I'm going to switch jobs. I talked to my husband. We haven't had a great sex life.

[00:40:49] You know, I'm, we're going to work. I have, I'm speaking up now, and I think that's the thing that is very empowering. You lift weights. I tell people you lift weights and your whole. Aura, [00:41:00] you're being changes, you know, you stand up straighter because again, the forgotten muscles, all the back muscles that, the whole, all the things that we all talk about and the people that train know about when you don't know about that, you realize as you get older, and if I was like sitting like this and you can't really see on the screen, but if I was slunched over and I go on stage like this in my.

[00:41:20] Belize. I do a thing on stage where I stand up. I go, imagine what if I was just not using my transverse abdominous? What if I wasn't using my, uh, you know, Ron

[00:41:31] Carl Lanore: [00:41:31] as spinal erectors, right? You'd be all hunched over, right?

[00:41:34] Kathy Smith: [00:41:34] Still, I'd just be here and I would look and, you know, whatever age do you think I look, I would look, or whatever age you look and whatever the people OD is, and of course everybody in their seats,

[00:41:45] Carl Lanore: [00:41:45] they straightened up.

[00:41:47] Kathy Smith: [00:41:47] They got up and they pulled the shoulders back. But it's only through training that we keep that. So it's the empowering side that I helped. But you're actually right guys get into, um, you know, and I, I actually have to, I have to tell you, I've been able to play around. I'm [00:42:00] fortunate cause I play around with my weight.

[00:42:02] I like to, I like to put on a little weight. I mean, women, I actually like to put on a little weight, put on a little muscle, and then I can lean out very quickly and I start to play around with, because I know the feeling of going and doing a dead lift. Well, you know, like a hundred pounds or, and it feels good.

[00:42:20] Carl Lanore: [00:42:20] Yes. And, and it, it builds, it builds, um, self-confidence. We're, we're, we're, we're all about all, we want our kids to have self esteem. You want your kids to have self esteem, have them start training because all those little incremental challenges that they meet and overtake to move to the next challenge, build self confidence.

[00:42:39] It builds the self confidence you'll talk about. And it does it for adults too. When I see women, there are women in my audience who train. They train fairly heavy and they are different people. When they learn that they can do that sort of thing, they go through a transformation where they all of a sudden their life has swagger out of nowhere and the only thing that's changed about them is that they, they've [00:43:00] challenged themselves in the gym and they've met those challenges.

[00:43:02] They're like, Oh my God, I can do

[00:43:03] Kathy Smith: [00:43:03] this. I think that's a great word. Swagger. I also believe that. It brings the different generations together so I can, uh, I just did this 500 mile walk across Spain. It's called the Camino Santiago. It's 30 days. Um, and you walk about 17 miles a day and you go from France to the Atlantic ocean.

[00:43:25] And when I'm, when, when you're there, you can be walking with 18 year olds. 30 year old, 60 year old, 75 year olds, whatever. Because this, because you're all in the game and what happens is this intergenerational, it's a lot of fun. It keeps you very useful, not because of things we're talking about. I mean, in addition to the things we're talking about right now, strong muscles, all those things.

[00:43:47] But this sense of community, it's not, you know, I can be working, I work out with a lot of 40 year olds and uh, and we're in classes and it is. Fun to be able to share these [00:44:00] experiences together. So that sense of community we were talking about earlier.

[00:44:03] Carl Lanore: [00:44:03] And one last thing I'm going to leave on, and not to have the last word, but it was something I thought about earlier in the show.

[00:44:10] There's a, there's a couple of really good studies out there that show that because muscle is actually its own endocrine system, it produces hormones that actually help you. Uh, women up to 60 and men up to 65. The more muscle you maintain into your sixties for both men and women, they can actually predict both your lifespan and your health span and people who maintain muscle.

[00:44:37] And that goes hand in hand with strength. By the way, people who maintain their muscle into their sixties live longer and do better. They don't end up in an institution, uh, for the last 30 years of their lives. It's a totally different. A scenario for them. Have you seen some of that research copy.

[00:44:53] Kathy Smith: [00:44:53] Yeah.

[00:44:53] Yeah. I mean, the thing that's interesting from when I first started in [00:45:00] 1975 and Ken Cooper was doing all of his research on aerobics and all of the literature about aerobics was just coming out and there would've been, well, there wasn't lots of science about it, but then, you know, it was strength training.

[00:45:11] Every year we get more and more and more research, and that's why, you know, something like be strong. The research now is piling up. You know, we talked about muscles, but what we did, we haven't really talked about it. How's it affect your blood vessels? How it affects bone density, how it affects, you know, your brain, these things that we're finding out.

[00:45:30] And you know, I've always been an, I love science. I always, I always, I, I've been, I'm a science geek, but I also like. The empirical things. I like getting in and trying and like, you know, I remember people saying, you know, there's a science, you know, uh, the science shows that resveratrol is great for you.

[00:45:49] And so if you drink more red wine that you're going to be like healthier. But I don't have the gene or something for that. Cause I would go drink the red wine and I feel like crap the next day. And they go, Oh yeah, but [00:46:00] that resveratrol, that's really, really good for you. And then I try to go home, so they must be doing something wrong.

[00:46:04] I'll drink another glass of wine and never felt good. So I got that. Doesn't work for me whether the science is there or not. That's the thing through life and some of the, some of the training programs, I would go through some of these training programs and you go somewhere and it's like, okay, it's going to be fastest.

[00:46:20] no, I know what it was. You know, I did a boxing video, but then we would punch on heavy bags and I would, um, I would always feel my shoulders in my neck and whatever. Hi empathy. But for me, and you can say, uh, you know, whatever, it's like, I genetically, I have a long neck. It's, you know, a little fragile.

[00:46:39] That's probably the most fragile part of my body. And I have to watch it, but the impact would always, so I w I, I didn't do heavy bags. These are the things you learn as you go. If something doesn't work, you don't do it. But when it works, and that's why you kind of discover what things work. Um, and as I said, this is a thing that is, um.

[00:46:59] Off the [00:47:00] charts. I mean, unbelievable. I love him.

[00:47:01] Carl Lanore: [00:47:01] I love him. I mean, I, I wear, I put them on and go to the gym. I mean, it's like tomorrow I have to train back. I'll wear them upper body, but I'll wear my legs anyway because I'm going to do some warmup cardio. I'll do some cool down cardio. My legs get swelled up.

[00:47:17] And you know what the funny thing is? And you know this, you put them on up here, even your forearms get pumped.

[00:47:22] Kathy Smith: [00:47:22] Oh my God. And you know, I never had that before. My wrists, my ankles, my balance in yoga now because my ankles have gotten so strong, and I will tell you that there is definitely a a brain high from it.

[00:47:36] I mean, I get alert, not, I wouldn't say high, but I put them on. And part of it is because of the manipulation of the blood flow, that all with that manipulation, all of a sudden it's like, Oh my brain, I'm feeling I want to, especially in the mornings, I feel I get very alert very quickly.

[00:47:51] Carl Lanore: [00:47:51] We're going to take a quick commercial break and when we come back, I'm going to tell you how you can get a free set of be strong BFR band.

[00:47:58] Stay tuned. We're talking with Kathy Smith. We [00:48:00] shall return. You'll gain with it. You are listening to the superhuman channel where ripped and we're ready.

[00:48:10] I love those life insurance commercials. They make the funniest commercials in the world, and I got my life insurance through these guys and they're the simplest to do business with. And you know. I mean, I plan on living a long time. That's your plan. But you know, like Mike Tyson says everybody's got a plan until they get punched in the face.

[00:48:27] And life may punch me in the face and make me check out sooner than I want to. And if you're a guy and you don't have life insurance, you're going to leave your family in a lurch and it's not a good thing to do. And you can get life insurance so much cheaper if you check out a big Lou as we call them.

[00:48:43] And actually the, uh, one of the underwriters is going to be on the show soon because we want to talk about. What he has seen in the past 30 years. Uh, as far as health goes in the United States, going to be an interesting discussion. So I promised to tell people that there's a way that they might be [00:49:00] able to get a free set to for your legs to, for your arms.

[00:49:03] If you go to super human radio.net right now, as soon as you go to the homepage, a pop up will appear. You click it, enter your name and your email address and your enter to win, and we'll get to give away a $429. Pair a complete set with the app and everything, uh, of the BFR be strong bands. So, uh, you know, you may get lucky.

[00:49:23] Let's see,

[00:49:24] Kathy Smith: [00:49:24] Jackson made saying, yeah, you guys, you have to do that guys and girls. I mean, women, I have to tell you, go and sign up. That is a great offer. And again, there's four of these. I'll be, I'll be the sales girl here, the lead or whatever. But you know, they got the legs. This one's still a little pumped up.

[00:49:44] And you can, you can see those bladders there and the flexibility there. And no, it's amazing. And again, now the kids and they just show you how to use them in the absence, you know, also we'll help you out through the whole thing. So, um, and by the way, you said, gosh, for the life insurance, but it's guys and girls,

[00:50:00] [00:50:00] Carl Lanore: [00:50:00] I always think of guys being the providers, but you're right nowadays is women who are the breadwinners in the family.

[00:50:05] Absolutely. Yeah, absolutely. How, how, how dated of me to

[00:50:10] Kathy Smith: [00:50:10] do that? I know I was gonna say, cause I definitely, I've, I make sure my life insurance, cause you never know. I mean it's like with my parents, I lost my parents when I, when they were in their early forties and it was freaky shuttle accidents that happen.

[00:50:21] So you never know.

[00:50:23] Carl Lanore: [00:50:23] Where are you from originally?

[00:50:25] Kathy Smith: [00:50:25] I was raised in military, so around the world, but originally Wisconsin and then some Paula, Brazil, Hawaii, Texas, Alabama, Illinois. So every two to three years, which is kind of an interesting upbringing now that I have children. I see. If you really, you really learn how to put your hand out there and go, Hey, my name is Kathy, what's yours?

[00:50:46] So it makes you either very neurotic or very outgoing,

[00:50:52] Carl Lanore: [00:50:52] really. Uh, when you say Wisconsin, like, uh, like Milwaukee.

[00:50:57] Kathy Smith: [00:50:57] Lacrosse, lacrosse,

[00:50:59] Carl Lanore: [00:50:59] there's a lot of [00:51:00] Norwegians and uh, in, in Wisconsin, I notice a very, very high population of, of Norwegians there. I met quite a few people when I lived in Las Vegas that were from there.

[00:51:09] But anyway, so let's go ahead and put this back up one more time. For those of you out there who want to use this free offer, it's a 14 day fit over 40 free offer from Kathy. It's at Kathy smith.com. If you want to go and directly enter the URL, it's Kathy smith.com/fit over 40 and the 40 is the number's four zero.

[00:51:33] What's going on with you? Anything coming up that people should know about, uh, upcoming lectures, anything like that?

[00:51:39] Kathy Smith: [00:51:39] Yeah. I'm going to be, uh, in Los Angeles for a Dave Asprey's, uh, upgrade labs. Do you, do you know that? I don't know if your listeners know that one, but things are, things are getting canceled, you know, I just, we always, we're going to, we are going to be going down to Ursa.

[00:51:55] Which is the big, uh, fitness equipment show. And a lot of people are pulling [00:52:00] out of that. So there's a lot of elders, a lot of limbo, right? And I'm also supposed to be in New York for a keynote in New York, but taking it, but anybody can go to Kathy Smith, fitness.com and I have a list of all the, all the things that I'm doing there.

[00:52:13] Um. And the events I'm going to be at, and I'm always posting new videos and workouts and things like that. So that's the best place. Kathy, with a K fitness.com to find out all my mind new things that I'm up to. And, you know, with, uh, um, with, uh. The world and everything happening right now. I might be in Tokyo, have cake, makes it to the Olympics.

[00:52:36] I might be in Tokyo, and that's going to be exciting. But really right now, focusing on, um, you know, creating more content. I'm working, I'm working on a book right now, so we're, we'll, I'll let you know more about that as a, as

[00:52:49] Carl Lanore: [00:52:49] a, when the book is published, come back on the show, please.

[00:52:52] Kathy Smith: [00:52:52] Okay. Will do. And you know, I love everything.

[00:52:56] You do, love talking to you. You're just an inspiration. So [00:53:00] it was a real honor to be on the show. I appreciate it.

[00:53:03] Carl Lanore: [00:53:03] Oh, thanks for saying that. It's actually more of an honor to have you on the show. I mean, you're, you're, you're your fitness royalty, so, you know, uh, that's it for today. Tomorrow is Tuesday, uh, coach Rob rakish will be back on the show.

[00:53:16] We haven't had a. A blueprint power hour in three weeks for a variety of reasons, but he will be on, and we have a lot of questions that people have sent in that we will answer. And that's it for today. Kathy, thanks for being here. Thanks for everybody who is watching Facebook live and contributed questions.

[00:53:31] And don't forget muscle is a metabolic currency, so get into the gym and make a deposit today. We'll see you tomorrow. [00:54:00] .