[00:00:00] Carl Lanore: [00:00:00] welcome back to another episode of super human radio. Today is, uh, July 29th. It's 2020. The summer is almost over, you know, you can always tell what day of the week it is by how much whisker I have. I basically shave Monday and I don't shave for the rest of the week. So by Friday, I'll have a small beard you'll know it's Friday.

[00:00:18] We have a really good show today. We're being joined by a good friend of the show, Alex leaf today about a project that he'd been working on for a very, very long time. That's going to help a lot of you who are just, I fooled by how to lose body fat. Uh, with his, uh, his fat loss blueprint. And then later in the show, we're going to talk about breast milk.

[00:00:38] I think I'm the only health and fitness podcast, or that talks about breast milk. Why is that? Because breast milk is the only thing in nature made to be food for humans, and we can learn so much. By understanding breast milk. And we're going to be talking about those moms is out there that continue to go to the gym while they're [00:01:00] pregnant and beyond.

[00:01:01] They're actually helping their babies go figure kind of evolution at work. If you really think about it. Uh, our title sponsor is legendary foods without them. The show would not go on the website is eat legendary.com. The code is SHR 10 for 10% off your entire order. Everyone who goes there and buys legendary products, loves them because they are low carb, no added sugar and taste decadent, which proves that you can make these types of snacks without pouring a lot of sugar into them.

[00:01:34] So go there and let them know that you heard about them here on superhuman radio. And now without further delay a person, I call my friend. Alex leaf, how are you doing Alex?

[00:01:46] Alex Leaf, MS, CISSN: [00:01:46] Doing great. How are you?

[00:01:48] Carl Lanore: [00:01:48] Wonderful, wonderful. Uh, it's no exaggeration to say that you've been working on this probably since you graduated, uh, and maybe even be off before that because you've, you've always [00:02:00] been interested in how diet affects the body, even before you graduated with your master's in nutrition, right?

[00:02:07] Alex Leaf, MS, CISSN: [00:02:07] Yeah. I've been involved in nutrition for coming up on a decade now, actually. Um, so it's always just been a pet interest of mine because I, I spent most of my life ever since elementary school doing competitive wrestling. And so, uh, my interests slowly shift from fitness to nutrition as I got older.

[00:02:30] Carl Lanore: [00:02:30] You know, it's really funny that you recognize the role of nutrition, because a lot of young people who play competitive sports, they're looking for something magical like creatine.

[00:02:41] When the reality is the greatest anabolic response and the greatest muscle gains come from what you put in your mouth, not what supplements you buy a GNC.

[00:02:52] Alex Leaf, MS, CISSN: [00:02:52] Yup.

[00:02:53] Carl Lanore: [00:02:53] Uh, I don't think you have to turn the mic on and off unless you want to. Um, it there's no need to, but anyway. [00:03:00] Okay. So let's talk about the fat loss blueprint.

[00:03:02] Uh, when, when did you publish this first?

[00:03:06] Alex Leaf, MS, CISSN: [00:03:06] Uh, so it came out about mid June. And so it's been out for about one and a half to two months now.

[00:03:14] Carl Lanore: [00:03:14] Okay. And, uh, what makes this different than. Many of the other promises to, uh, help people lose weight. Most people just want to lose weight. They don't really differentiate between body weight in general and fat loss.

[00:03:30] So you distinguish between those two, right?

[00:03:33] Alex Leaf, MS, CISSN: [00:03:33] Yeah. There's there's um, numerous differences actually, uh, there isn't. So before this program even got, got created, um, When, when, uh, myself, uh, my wife life brand a thorough and our good friend who helped create the program, Ari Whitten, we all went out and tried to look at what fat loss programs were available.

[00:03:56] And they were all extremely limited in their scope. They [00:04:00] would either focus on weight loss rather than fat loss, which can be deceiving. Um, Or they would just focus exclusively on diet and exercise, which we thought was just not helpful because everyone knows that they need to eat less and move more so to speak in order to, to lose fat.

[00:04:20] But it's like, how do you do that sustainably? And what about all these other aspects of lifestyle that we're beginning to find are associated with metabolic disease and body composition? And so our program really wanted to, to look at. Everything that was out there and then try and give it to the user in an understandable format.

[00:04:43] Carl Lanore: [00:04:43] So really what, when you're talking, I'm thinking myself, man, you've got to put together a curriculum in order to endow people with all of the moving pieces. And that's not what most people do. Most people look at one thing. So the consumer wants to know what the one thing, what's [00:05:00] the one thing I have to do.

[00:05:01] And sadly. There is not one thing. There's a multitude of things, but to satisfy consumption, most people go, okay, we're going to talk about this one thing. We'll sell a lot of books, but what you're talking about is literally a curriculum, because there are so many different silos in this process. So many different moving pieces in this process that you have to educate a person.

[00:05:26] Alex Leaf, MS, CISSN: [00:05:26] Yeah, yeah. 100%. Um, and so like when people. Purchase this program and go into it. It might be a little, little overwhelming at first stand we've received, uh, feedback, uh, specifically about that because they're like, Oh my God, there's 18 lesson plans in here. Like where do I start? And well, it's, we'll start at the beginning because the program is designed to build on itself, starting with kind of the more, most fundamental aspects, and then branching out into much more nuanced, but important, uh, [00:06:00] interventions that you can do to help build muscle and lose fat.

[00:06:04] Because the focus again, isn't on weight loss, it's on fat loss and it's on getting a good body composition. And so a huge part of that is building muscle because I think a lot of people get so focused on losing fat that they don't realize that once they do get to their goal weight, they aren't, you gonna look anything like how they want and that's because they haven't focused on the building muscle component.

[00:06:26] And so that's what our program seeks to do.

[00:06:29] Carl Lanore: [00:06:29] You know, it's funny. Anytime I have friends who tell me they want to lose weight, I always make sure to back up and say to them, well, you want to lose fat. And I'd say weight loss in a vacuum is not necessarily good as somebody who's star who's wasting away from, from, from cancer and that's weight loss.

[00:06:47] Or would you want that kind of Oh no, I wouldn't. Well, yeah, exactly. What you want is you want fat loss. You want to maintain or grow more muscle muscle is metabolic currency. It's going to do so many wonderful things for you. [00:07:00] And sadly, this message is lost on women. I have to believe that a large portion of the people that you are going to receive requests for your guide from our women, but they don't want to know that they just want to see the scale change.

[00:07:20] What do you say to them?

[00:07:22] Alex Leaf, MS, CISSN: [00:07:22] Well, uh, actually 85 to 90% of our sales have been to women based on the demographics that we have. So yeah, you're directly on point there and it's, um, one of the points that we try to hammer across in this program is that, uh, the scale can be very deceiving and you need to use numerous different data points to assess your progress because not only is, is the scale just looking at body weight.

[00:07:49] It's not body composition, but it can also be manipulated by changes in muscle mass, which is a good thing and changes in body water, which could happen because of their [00:08:00] regular hormonal cycles or because they changed their diet. Maybe they were low carbon. Now they're eating more carbs. They, she, they

[00:08:09] it's helping them understand that, uh, the scale can be useful, but it definitely cannot be the only thing that you rely upon. And in fact, um, Uh, we, we actually tell them that it's probably better in the beginning to just avoid the scale, because it's almost as if all women, and I'm not trying to make a, an absolute statement, but I'm going to say that the majority of the time a women have a visceral reaction, uh, even if they aren't aware of it, they have an unconscious drive to satisfy the scale weight.

[00:08:41] And they will start acting unconsciously to, to deviate from whatever plan they have set out in order to satisfy what's happening, being on the scale. And that's not always advantageous. And so it's like, just avoid the scale. Let's you know, how do you feel? Like, are you okay, loads fitting better? You look better in the mirror.

[00:08:58] What about, what's your [00:09:00] significant other thing? And we do. We have people that have come into this program and they're like, my weight hasn't budged in the last month, but I've lost an inch around my waist. And I feel like I have more energy I'm stronger. And we're like, that's progress. Like, I mean, you can see all of these ones before and after photos, millions of them doing a simple Google search about like women, for example, that start resistance training.

[00:09:24] And they show photos of them at like 130 pounds before. And they were chunky. And then after incredibly lean, but the exact same way, because they built up that muscle tissue.

[00:09:34] Carl Lanore: [00:09:34] And there's a, there's a transition period. That's troublesome for women as well. So women who start embark on losing body fat while maintaining or growing muscle, they will always say their thighs are getting bigger.

[00:09:47] I don't want my thighs to get bigger. And you have to explain to them that this is a transition. Your thighs may be bigger now because the muscles are pumped from the workout you're doing. But as your body fat disappears, your [00:10:00] thighs will end up shrinking, but it's that moment in time where they go, my thighs feel tight in my pants.

[00:10:06] It's like they don't care about any of the other positive changes. It's just that the thighs feel bigger. Right?

[00:10:11] Alex Leaf, MS, CISSN: [00:10:11] Yeah. Yeah, exactly. And I mean, it's funny too, because it's, it's also trying to help them understand that muscle is more dense than fat. So their thighs transitioned to be bigger because of the muscle plus the fat.

[00:10:24] But when they lose that fat, ultimately their thighs will be smaller than when they started, because muscle is more dense.

[00:10:31] Carl Lanore: [00:10:31] Yeah. So another thing that I have a great appreciation for what you've done here, you know, it takes a lot of work. To put together and assemble what you have assembled in these lesson plans.

[00:10:44] And that's why I say it's a curriculum. It's not a, it's not a book that you read and get the silver ball. We did the one thing I have to do this edge. In fact, I would say just that if you are a personal trainer, You should buy this plan because it will pay you back thousands [00:11:00] and thousands of dollars because your customers will be so successful in achieving the bodies that they want.

[00:11:05] Most personal trainers are good at showing people how to target muscles and train, but they are very, very scant on the advice that they give about diet. They turn to something that someone printed out years ago, and they well here just eat this way and that doesn't work. If we know anything. We know that medicine has become individualized.

[00:11:24] It's called precision medicine. Well, listen, diet is the same thing works for one doesn't work for another. And one of the things I have a great appreciation of what you've done here, that a lot of peri and postmenopausal women will fall in love with you for doing it. And that is. Acknowledging the metabolically metabolic differences in hormonal Milos in women who are peri.

[00:11:49] And post-menopause talk about that a little bit.

[00:11:52] Alex Leaf, MS, CISSN: [00:11:52] Yeah. So this was, um, This is lesson number 15 in our, in our program and it's women's tips and [00:12:00] tricks. And so it was developed by, by my wife brand a thorough, uh, who many of you might be familiar with and it basically focuses on okay. Uh, clearing the air about a lot of common issues that women have with dieting because, um, I mean, men are relatively simple creatures.

[00:12:21] Uh, you know, it's, you have endless stories about a couple going on a fat loss journey together. The guy just stops putting cream in his coffee, loses 10 pounds in a week. Right. And the woman, woman stops putting cream in her coffee gains 10 pounds. Um, And so women are just more complex. And part of that is due to the regular menstrual cycles and the hormonal cycles that they go through, it causes changes in their physiology that can make dieting easier or more difficult, depending on what part of the cycle they're in.

[00:12:52] And so this program is designed to. Uh, discuss all of that and help them understand [00:13:00] everything. That's something that in every lesson plan, we don't just tell people what to do. We want them to really understand the rationale behind it. And so we explain that to them and then we provide them with actionable steps about how they can modify their dieting template in line with their cycle.

[00:13:15] So for example, uh, appetite's usually suppressed during the, um, uh, follicular phase. Uh, they're when they start their period, their appetite goes down. And for those like first two weeks give or take, uh, they are generally able to diet a lot harder, but then appetite picks up. They become more insulin resistant when progesterone starts to increase during the follicular phase.

[00:13:40] And so it's helping them understand this and to kind of understand that as just one example, you are probably going to be able to. Diet a little harder in the beginning of your cycle. And then you should ease back a little bit during the second part, because. That like, you're just, it's going to be, that's taking advantage of your [00:14:00] physiology.

[00:14:00] Um, and then also helping them understand, you know, some of the common fallacies that pop up in their head because women are like how we discussed earlier. They're obsessed with getting skinny. And a lot of them them are afraid of lifting weights because they don't want to bulk up. And so it's helping them understand that like, look.

[00:14:20] A lot of these, these ideas you have are aren't true. And we want to help you understand that so that you can really move forward. Another common one I want to mention is in postmenopausal women, a lot of women gain weight when they enter into menopause. And they think that like, it's just because they're.

[00:14:37] Hormones are all screwed up and, you know, they, they assume that it's just super difficult to lose weight when you're in the stage of your life. And what we tried to emphasize to them is that no, it's not. Um, the reason most women gain weight when they enter into menopause is because they actually just start eating more and becoming more sedentary.

[00:14:58] And if you [00:15:00] maintain these habits that we outlined in this program, it's not going to be more difficult for you to lose fat and gain muscle. Like it might take a little more effort. And that's simply because yeah, if you're not on hormone replacement therapy, then you might have a little more or trouble with fatigue, things of that nature.

[00:15:18] That's understandable because hormones do impact us in that way, but it's not impossible. And it's getting them to understand that, you know, half the battle is your mindset. You need to just believe that you can do it. And, you know, keep pushing forward, despite some obstacles that might pop up.

[00:15:34] Carl Lanore: [00:15:34] So since, you know, I don't want to make it sound like this is just for women, but women are the ones that have the biggest trouble and they stress the most about weight loss.

[00:15:41] In fact, I don't think any man has ever gotten off a scale and said, I'm never going to eat again. I think every woman has said that at least 10 times in her life and it's, and it's an absurdity right there. Oh, I'm never going to eat again. That's it? I'm done. It's like, no, but, um, let's talk about rapid weight loss for a second.

[00:15:58] Rapid weight loss is [00:16:00] almost the unicorn that women are looking for. They just want to lose 50 pounds in a month and then they could be happy and fit in their clothes again and go to their pro their, their, their fit 20th, high school reunion, and look great. But there are some real dangers in rapid weight loss.

[00:16:16] Talk about the, the time capsule that a fat cell is and squeezing everything out of a too soon. What happens too fast?

[00:16:26] Alex Leaf, MS, CISSN: [00:16:26] Yeah. So, um, I guess another thing that we touch on in this program that isn't talked about anywhere else is detoxification and how to facilitate those processes in the body. And the reason that we touch on this is because our bodies accumulate toxicants, which are, are essentially poisons, both natural and manmade.

[00:16:50] They accumulate toxicants primarily within fat tissue. And this is, I mean, uh, a lot of people. Think can use mercury as an [00:17:00] example of this, right? It's well established mercury Accumula, it's up the food chain. They tell you, you know, limit your consumption of like tonight. No things of that nature, because it's high in mercury.

[00:17:09] We're the same. We accumulate heavy metals. We human persistent, organic pollutants, like various pesticides, uh, that, and, you know, airborne pollutants and toxicants that are in cigarette smoke and other forms of air pollution. All of that, we accumulate in our body. And, uh, our, our fat cells actually play a very, very important role in that accumulation because they sequester those molecules and store them in the fat cell where it, where they can't like

[00:17:38] Carl Lanore: [00:17:38] yeah.

[00:17:38] Can't harm. All right. Thank you.

[00:17:41] Alex Leaf, MS, CISSN: [00:17:41] It's

[00:17:41] like

[00:17:41] Carl Lanore: [00:17:41] your virus vault on your, on your software, on your computer.

[00:17:45] Alex Leaf, MS, CISSN: [00:17:45] Yup, exactly. And so, um, When they do that though, uh, there's two things that happen. And the first is that if the accumulation becomes too great, then it actually starts to harm the fat cells cause fat cell dysfunction [00:18:00] and inflammation of the fat cells, which is like the tipping point to a metabolic dysfunction.

[00:18:05] It's. Basically that's what happens when someone surpasses their personal fat threshold. And so accumulating a lot of toxicants can actually lower your personal fat threshold and make it so that metabolic dysfunction happens, uh, than it would normally. But the other thing it does is your fat cells secrete these toxicants back into circulation slowly over time.

[00:18:28] And this let gives your liver. Uh, enough time to detoxify them and excrete them from the box before they can do harm. But when you lose fat, especially if you lose fat very, very rapidly, then you're going to flood your body with these toxicants that you've stored over your lifetime. And this is a significant issue for you or both older adults and adults that have, I've worked in some form of a profession with regular exposure to these toxins, uh, because they accumulate over time.

[00:18:56] So both age and the level of expense [00:19:00] increase the amount that you will have stored in your fat cells. And this can cause a variety of health problems. In fact, uh, we, we do actually have studies, for example, in patients undergoing bariatric surgery, that show that the amount of toxicants released by their fat cells that enter into their bloodstream is a predictor of the health improvements they experienced from weight loss.

[00:19:23] And so this is one, uh, potential explanation for why if two individuals lose the same amount of fat. Yeah, but they don't experience similar improvements, all the questions, why, and this is one potential explanation for that health improvements will be less, uh, the more toxicants you've secreted. And we also have studies showing that these toxicants impair a mitochondrial function in skeletal muscle, which can promote fatigue and reduce energy expenditure, and that these toxicants can cause harm to them and can contribute to the development of cardiovascular.

[00:19:58] Diseases and diabetes. [00:20:00] Uh, we even have researchers I've written entire review articles on this issue asking the question, why are toxicants not considered more in obesity research? Because I mean, the, the base of evidence we have so far is, is, uh, very,

[00:20:15] Carl Lanore: [00:20:15] yeah. They could do the results. Yeah, absolutely.

[00:20:19] Alex Leaf, MS, CISSN: [00:20:19] We talk about all of this and we, we explain.

[00:20:22] This is what's happening. This is what could happen. And this is how you circumvent it and talk about ways to support the liver, to amplify its detoxification processes, as well as ways to help reduce your exposure. Toxicants such as by limiting your intake of conventional. Uh, produce and opting for organic and reducing your exposure to air pollution with things like ventilation that nature.

[00:20:48] And then also facilitating excretion by using like fiber or eating a lot of plants that have fiber to bind the bile. And prevent the reabsorption of toxicants are excreted in bile [00:21:00] or sweating is a great example. We have a whole section on heat stress, not only for the hormetic benefits, but also because sweat is one of the primary pathways that your body uses to secrete both toxicants and the neutralized metabolites that your liver produces when it neutralizes the talk skins to get them out of your body.

[00:21:22] Um, and so we address all this and give people actionable steps that they can use to reduce their toxic load and hopefully mitigate any side effects of dieting, such as, you know, low energy levels, headaches, fatigue, and adverse effects on the liver or the skeletal system.

[00:21:41] Carl Lanore: [00:21:41] Well, in fact, there are studies that show that a women middle-aged women who undergo rapid Fe rapid fat loss.

[00:21:49] Have a five fold, higher incident of both breast cancer and ovarian cancer. And the, the reason that is, is because many of the things that we [00:22:00] are. Intoxicated by if I could use that word in this context, uh, they, they are hormonal mimetics. You know, they have fi Xeno estrogens and, and things like Fe lates, which act like androgens.

[00:22:15] A lot of these are actually selective engine and selective estrogen receptor modulators. And when they. Hit your bloodstream really fast. They, they start to stimulate the same, same things that estrogen and DHT and testosterone and DHA do. And so it makes a lot of sense that women who undergo rapid weight loss, A fat loss.

[00:22:37] Uh, they tend to develop certain types if cancers during that period of time, while they're undergoing this rapid weight loss. So you're right. There are things that can be done to mitigate that possibility, but you have to be aware of it first, if no one's ever told you this, you just think, Oh, I'm losing weight.

[00:22:54] I've lost 50 pounds in two months. This is great. Meanwhile, you're you don't feel good. Um, [00:23:00] And all of a sudden stuff starts happening and you're like, well, how could this be? Like, I've, I've been overweight and unhealthy for so long. And now that I'm getting healthy, I'm getting sick. Well it's because all these times Roxanne's that took literally 20 years to accumulate.

[00:23:13] You're releasing now in six months and it's overwhelming your body. It's really sad. It's really sad. No one pays his attention to this. Yeah, because the other reason is because. Organizations that have authority on what we are exposed to. They look at one thing, BPA, Oh, this is the safe level of BPA. They don't look at multiple routes of exposure and they don't look at the.

[00:23:38] Stacking effect of multiple different things that act just like this other one. So we have, we are so overexposed to toxins today that it's crazy. And I, sometimes I actually get a little anxious about it. Like I know I'm in an environment I don't want to be in. I'm like, Oh man, I don't want to be here right now.

[00:23:57] Cause I don't want to be exposed to the smell these [00:24:00] fumes, but it's legitimate. I want to tell people where they can go and get this because. I'm really telling you if you're a personal trainer, this is a, this is a worthy investment in your trade. If you're not regularly investing in your trade, you are stealing money from your clients.

[00:24:17] So you need to always be learning more. This is a curriculum. This is not just a book. What you will learn from this curriculum will, how are you through the rest of your life? You'll be able to manage your weight. You'll be able to be strong and healthy and have lots of energy, but you have to be, you have to step forward and make the investment in your health.

[00:24:35] And if you are a personal trainer or a clinician, the health of your, uh, of your clients, doctors know nothing about nutrition. Let's be honest. Let's be honest. Let's the doctors are great. I love doctors have lots of friends that are doctors that are my good friends, that I love brilliant guys. But at a 10 doctors may be one or two, know anything about nutrition.

[00:24:56] Here, if you're a doctor, get this because then you [00:25:00] can guide your clients, go to bit dot Lee. It's a Bitly link bit dot L Y slash Alex leaf. And you'll be transported to the page where you can read about it and you can order yourself. Uh, really, like I said, this is a curriculum. This isn't a book you have to really want to elevate.

[00:25:18] Elevate is a popular word today. A lot of people like to use that word, but they really don't do anything to actually elevate step up and elevate because this is the way to do it. Stay tuned. We'll be right back with more of Alex fleet. We're listening to the superhuman channel we're ripped and we're ready.

[00:25:41] we're talking with Alex leaf about. The fat loss blueprint, but before we move forward, I have to do it a little shameless pimping because I found a new product that I'm really excited about, you know? Uh, many of us can do a good job at dieting and preparing food. But the problem we run into is when it comes time to snack, I [00:26:00] I'm, I'm guilty of this.

[00:26:01] If I don't have a good healthy snack in the house, I'm going to turn to eating things I shouldn't. And one of the snacks that I've recently found is a product called Clavos. Uh,  is a snack chip that's made with egg whites, a great source of protein and fiber and every bag, a low carb. And no grains, no GMOs, nothing bad, only.

[00:26:25] Good, great crunch. Alyssa loves them. I love them. They're very, very light. They're enjoyable when you just want something to crunch on this egg, white chip is a great choice. It's the first chip to be made from egg whites, and you can get 15% off. By using the code SHR and going to this following link, B I T dot L Y slash Clavos chips, Q U E V O S C H I P S.

[00:26:52] Again, that's a Bitly link bit dot L Y slash  chips, Q U E V O S C H I [00:27:00] P S. Remember to use the code that's SHR to get 15% off. You'll love them. I promise. Check them out, show them some love back to the discussion. Let me just, uh, Get my screen back to order here. So let's talk more about the, uh, the, the, the fat loss blueprint.

[00:27:17] You, you, you have a masters in nutrition, but you are also somebody who has real world experience. There's a big difference, right? You're you're the average dietician. Isn't going to give people this kind of information. Isn't that a truism.

[00:27:32] Alex Leaf, MS, CISSN: [00:27:32] Well, yeah, I would definitely say the average dietician doesn't doesn't know, half the things that we talk about in this program.

[00:27:40] Um, because well, they simply aren't related to nutrition. Uh, things like hormetic stress through heat and cold exposure or stress management or the dieting mindset, the woman's tips and tricks, uh, knowing about what. Fat burning supplements actually [00:28:00] work and which are going to be a waste of your money.

[00:28:02] Okay.

[00:28:02] Carl Lanore: [00:28:02] About women. Let's talk about those. Let's talk about those because I also know that that you used to be a fan, not anymore of DNP. And so you really know what fat loss products work. And I'll say that with, with all admiration for your, your bravery, because I've never tried DNP and I won't, but what supplements on the market really work?

[00:28:21] What will people learn in this book that. That will give them that extra, maybe two or 3% push.

[00:28:28] Alex Leaf, MS, CISSN: [00:28:28] Yeah. So what, what, uh, background was as a senior researcher for examine.com, uh, for several years. And so that got me really immersed into more of the supplement field. And then, uh, during my time there, we started branching out more into nutrition as well.

[00:28:46] Um, but I, yeah, there are, you know, countless products on the market that are advertised for fat loss that. Either don't work at all. Things like hoodie or Donnie, do not have [00:29:00] any solid clinical research supporting their use. Neither does raspberry ketones. Then there's other compounds that do like conjugated linoleic acid CLA it does have research supporting its use, but the.

[00:29:14] Clinical benefit you could expect from it is about one day I found over the course of one to two months. And so it's questionable. It's basically like it's, it's probably not worth your money because especially if you're somebody with, you know, overweight or obesity, it's just, it's not a good use of your time or your money.

[00:29:35] You should focus your efforts elsewhere. On the other hand, you have things like caffeine, caffeine can increase your metabolic rate over the waking day, by anywhere between five and 10%, if you consume it regularly. Um, but then you develop tolerance and there's also differences in genetic polymorphisms that affect whether you will experience a benefit at all.

[00:29:57] And so we discuss all of this and help people kind of [00:30:00] navigate to figure out is it the right supplement for you? Then there's compounds. Like Yohimbine where if you're overweight or obese, it's not going to help you because Yohimbine special effects are really for people that are lean and they're shooting for those six pack abs because of the way that it works.

[00:30:17] And we cover things. I don't just have these thermogenic or direct fat loss effects, but also appetite suppressants, like five HTP and things that block your absorption of nutrients, like white kidney bean extract. And we discuss under what circumstances it might be appropriate to use it. And who is likely to experience the greatest benefit.

[00:30:37] And we tell them the dosing that they should do. Basically, the only thing we don't do is actually tell them and what supplement to go out and buy, but we give them all the information they need to, to vet supplements, to see if they're getting a clinically effective dose to figure out how they should take it throughout the day and to figure out if they should even be considering it, or if it's just, wouldn't be right for them.

[00:30:59] Carl Lanore: [00:30:59] So sleep [00:31:00] is a very, very important, um, modulator of weight loss. In fact, it's, it's tied to insulin resistance and a lot of people do you cover sleep and, and, and the blueprint at all?

[00:31:13] Alex Leaf, MS, CISSN: [00:31:13] Yeah, definitely. We have a whole lesson plan on circadian rhythms and sleep because of their importance.

[00:31:20] Carl Lanore: [00:31:20] So what about people who think they're sleeping well?

[00:31:25] But, you know, I always say on the show, just because you close your eyes for eight minutes, eight hours and lay in the same spot doesn't mean you actually slept. Would you agree with that

[00:31:35] Alex Leaf, MS, CISSN: [00:31:35] statement? Yeah, definitely. Um, and for those individuals basically,

[00:31:43] Carl Lanore: [00:31:43] uh,

[00:31:44] Alex Leaf, MS, CISSN: [00:31:44] there's no possible way we're going to be able to address everyone's individual unique circumstances.

[00:31:49] Right. And so in this program, we, we do our best to, uh, Give the information that is going to lead to a benefit. And so when we talk [00:32:00] about sleeping, it's not just, Hey, try to get eight hours per night. It's okay. You should probably be sleeping more than seven hours per night and that should be quality. So how can we do that?

[00:32:09] Well, there's a ton of ways that have been investigated the benefits sleep, and these are things like getting morning. Sunlight or bright light exposure, avoiding artificial light at night, you know, cooling your room before you go to bed, letting your core body temperature, drop, supplementing specific compounds like melatonin.

[00:32:27] And also de-stressing engaging in some form of meditation or relaxation. These are all things that have clinical evidence behind them to benefit, sleep quality and sleep duration. And so. We talk about all of that. And we give them a plan for how they, like, what should they be doing to make sure that their sleep and their circadian rhythms are optimized because it does play a role, the role in fat loss and body composition.

[00:32:51] I mean, we have studies showing that taking, for example, if you take someone with obesity and you have them sleep five and a half hours per night, [00:33:00] On a weight loss diet that 30% of their weight loss will be from yeah, on five and a half hours per night. And the rest is okay, lean body tissue. But if you make them sleep seven and a half hours each night, then you actually see a reversal.

[00:33:17] 70% of their weight loss becomes fat mass. And this is under otherwise identical conditions where all of their food is supplied to them by the research staff. So it's not like it's due to changes in their appetite and them eating different amounts of food. It's literally, uh, it affects you on a physiological level that changes your body composition.

[00:33:38] Carl Lanore: [00:33:38] Yeah. It's, you know, sleep is a big one and I gotta tell ya, I've stopped trusting sleep. Tracking. Well, I, not all of them. There's a couple of really good ones out there, but I've stopped trusting my aura ring to tell me how well I'm sleeping. Because my ordering, let's say I had a 96 sleep last night and I'll wake up feeling like crap.

[00:33:58] And I'm like, okay, like, [00:34:00] so the ring is happy with my sleep, but my body isn't happy with myself asleep. And I just started, I literally took my ordering off. I used the sleep on it a couple of times a month to just get my kind of bore sight. Make sure I'm um, I'm not having 'em. And he, uh, his, uh, my blood oxes and dropping and things like that.

[00:34:21] And my toss and turn. But the reality is that I've gone back to just paying attention to how I feel in the morning when I wake up in the morning, if I'm compelled to stretch. Oh man. I know I had a great sleep. I know it because whenever I feel like I need to stretch in the morning and I just get that.

[00:34:35] When you get that stretch out, it's almost like lordosis. It's like, you just feel good. Right. And I'm getting ready to jump out of bed. And then I'll look at my ring, sell your sleep, suck less. And I finally said to hell with you, man. You're you're, you're confusing me. Um, we have a viewer asking a question for some reason, your security settings will not allow your name to pass through.

[00:34:56] Where can you get the book? You can go to. [00:35:00] Bit it's a Bitly link bit dot L Y slash Alex leaf. Very, very easy to remember bit dot L Y slash Alex leaf to learn more about the book. And it's not just a book. It's, I mean, this is a compendium of books. It's a curriculum. It's a lot of information. You will feel like you actually got something.

[00:35:19] A lot of times I'll buy something online and I'll get it and I'll go. You know, wow. The hype was so much better than the product. This is the exact opposite. The product is so much better than the hype. Again, it's bit dot L Y slash Alex leaf, a L E X, L E F word. That's where you go to get him? What? Good.

[00:35:38] I'm sorry. Yes.

[00:35:40] Alex Leaf, MS, CISSN: [00:35:40] Yeah, a real quick, I just want to, to expand yeah. On that and say that, um, it's, it's very much like an online course you would take. So every lesson, the plan is broken down where you not only have, I have a document with all of the links to the. Research that we use to put it together. Um, but I [00:36:00] also create, uh, created PowerPoint presentations and I sit there and I present it to you as if I were lecturing to a class.

[00:36:07] So it's, it's not in a book format at all. You have access to a, a PowerPoint video lecture. You have access to the audio in case you can't watch anything and you have access to. The actual document where we have summarized everything I talk about and included hyperlinks to all of the published literature, supporting my statements so that you can see it as truly evidence-based.

[00:36:31] Um, and. In addition to these 18 lessons, you also get access to a private Facebook group where you have unlimited access for the rest of your life, to myself, bran and Ari, and some coaches that we've hired to work in there to ask questions so that you can actually take this information and apply it to yourself.

[00:36:50] If you need help doing that. And on top of all that, we're just going to be finishing up over the next two weeks. Some live Q and a sessions that we've did for the [00:37:00] people who bought into the program when it first launched. And so you'll have access to 16 Q and a sessions that last anywhere between two and four hours long, a piece where people ask questions related to fat loss and also related to anything else that they're interested in.

[00:37:19] So ton a ton of information contained in this program.

[00:37:24] Carl Lanore: [00:37:24] Again, you can go to the link bit L Y I'm sorry, bit dot L Y it's a Bitly link. It's bit dot L Y slash Alex leaf to learn more and get on the road to helping a lot of people. If you, again, if you're a personal trainer or a clinician, this is a must have I wonder if this, could this be a C uh, CU type thing?

[00:37:46] Could you actually get continuing education credits under this?

[00:37:49] Alex Leaf, MS, CISSN: [00:37:49] I have no idea. That's something I haven't looked into. Um, but I it's it, I would hope so given the, the depth of information that we can

[00:37:59] Carl Lanore: [00:37:59] exactly. We're [00:38:00] going to take a one last commercial break. We're going to wrap it up with Alex leaf. And then after that, we're going to be joined to talk about breast milk and exercise mothers exercising.

[00:38:10] We see a lot of moms out there exercising nowadays, and there are some real. Transferable benefits to their children. They chose right now. This is the superhuman channel.

[00:38:27] welcome back. We're talking with Alex leaf. Alex used to write for super human radio. Oh. So long ago, so long ago. So anyway, um, I just want to wrap up the discussion. Um, this is a, this is, this is far beyond anything that. Anyone who's going to get from a book. This is actually, like I said before a curriculum, this is something that you will learn from.

[00:38:50] You can teach other people as well. It should be looked at by professionals as well. What, what, what else will people find in this that we didn't touch on? Maybe that [00:39:00] you feel is critical? When we talk about effective fat loss strategies.

[00:39:06] Alex Leaf, MS, CISSN: [00:39:06] Um, you know, I would probably say the most important aspect of, of fat loss strategies is going to be getting yourself in the right mindset.

[00:39:16] And when I talk about that, I talk about really kind of being honest with yourself, understanding the cognitive biases and fallacies that you have playing in your head, that everyone has playing in their head and how to be able to recognize lemon, overcome them. And how to set up your environment to take advantage of certain habit loops that people are prone to.

[00:39:36] So, as an example of this, um, you know, people are pretty familiar with the terms abstainers versus a moderator. And so it's figuring out, you know, which group do you fall into? Because that's going to determine how you approach your, your fat loss diet. If you have certain foods that you simply cannot stop eating, [00:40:00] then you need to just be honest with yourself, acknowledge that and do your best to keep those foods out of your environment.

[00:40:06] Uh, on the other hand, if you're a moderator, you can't keep foods out of your environment because it's, when you feel deprived of them, that you go off the wagon. And so you need to be able to continue to give yourself moderate amounts of those pleasures. Uh, similarly, we get caught up in the negativity bias where from an evolutionary perspective, we're much more keen on negative occurrences in nature than we are positive ones, because yeah, you found some honey and that's great.

[00:40:33] You're fed for a day or two. Uh, but if you encounter like a poison plant that could kill you, well, that's kind of more of a more serious circumstance to remember.

[00:40:43] Carl Lanore: [00:40:43] It's a reason why we're all glued to the news because we, we are in, we are designed to, to find the danger in our environment. The problem is our environment has become the whole globe now.

[00:40:54] And people are busy worrying about the danger from other countries that they have no control over, but you're right. [00:41:00] We're genetically predisposed to look for the danger and the negative. Exactly.

[00:41:04] Alex Leaf, MS, CISSN: [00:41:04] Yeah. And so we, we, you know, want to talk about that because a lot of people, it happens to everyone, but a lot of people aren't aware that it happens.

[00:41:11] And so it's reminding them that this is the whole reason you're focused on all these negatives is because that's how we're designed. And thankfully you have a prefrontal cortex. You can actively change the way that you think about the situation. You just need to shift your perspective. Find the silver linings, find the good in the situation and move forward with that.

[00:41:31] Don't get discouraged, you know, willpower and ego depletion are real things that occur. If you're making hard choices, you know, so make the hard choices earlier in the day set. If you need to, for example, if you're busy all day, then prep your dinner in the morning so that it's already there to eat at night when you're tired and you don't have the willpower or to resist the snacks, you have your food already prepared.

[00:41:56] So it's circle events getting off of your [00:42:00] diet plan. And then of course, just being gentle with yourself, understanding that you're going to go off the rails. Sometimes you're going to make mistakes. It's not the end of the world. It's no reason to continue driving off the cliff. It's like just stop and turn around and get back on the

[00:42:14] Carl Lanore: [00:42:14] tracks.

[00:42:16] So it's interesting. Uh, meal prep is probably 70% of success for people who are trying to change the way they eat. Um, it's it's said, I remember reading a long time ago that we eat nine different things a week on average people, you know, we have the things that we go to, you just have to replace some of those things and learn to start eating those.

[00:42:36] And then meal prep becomes very, very easy. You don't have to put a lot of thought into it, but you're absolutely right. Having food already picked out for all of your meals, keeps you from the excuse of, well, I'm just going to eat this whole bag of. Uh, sweet potato chip, but they're sweet potato. They're good for you.

[00:42:53] You know, it's like, I'm just gonna eat the whole bag. Yeah. But your meal meal prep is a really good, big thing. Most people think they don't have the time, time [00:43:00] to meal prep. I literally meal prep 10 minutes every single morning. And it's not always. It's not always elaborate, you know, a gourmet meal.

[00:43:10] Sometimes it's a, it's a two ounces of biltong and a plastic bag and an ounce of, uh, of plantation chip baked, plantation chips, and a quarter cup of walnuts. And I do that six times I got six meals and people go, Oh, well that that's horrible. No, it's not horrible. I eat every two and a half hours. It's very satisfying.

[00:43:28] Every two and a half hours. I'm hungry again. And I eat and I eat the same thing and I love it. Um, but meal prep is. Very overlooked. Would you agree with that?

[00:43:38] Alex Leaf, MS, CISSN: [00:43:38] Yeah completely. Uh, it's it's about sex setting up your environment for success and establishing habits because, uh, you cannot, you cannot engage age on a fat loss journey and expect to just change things temporarily.

[00:43:51] It's about establishing new habits. And actually this is, this is something I did forget. I mentioned earlier, that's unique about this program too, is the very final [00:44:00] lesson. We have examples of how to apply all the information we talked about and we created habits spectrums. For a very important key components of this program, like diet physical activity and circadian rhythms.

[00:44:14] And you can literally look at your current habits in each of these areas and place yourself on a spectrum of where you're at a six point spectrum. And you can say, look, you're over here. You're at like, Level a level, one habits. These are the Abbots that are going to keep you obese and you need to get over depending on what your end goal is.

[00:44:34] You need to work your way towards level one habits. So, which are the habits you need to have in place do on a regular basis as view experts to maintain one of those lean physiques. And so it gives people a really kind of. A good way of visualizing their progress. Like, okay, I'm now at level four and I want to get to three, what needs to change?

[00:44:54] And we tell them these are the things that you need to be working on to get to level three.

[00:45:00] [00:45:00] Carl Lanore: [00:45:00] Yeah, it's great. So I'm going to give the website a URL. One more time. It's BI T dot L Y slash Alex leaf, a L E X Lea F all one word to learn more about the fat loss blueprint. If you are a clinician, if you are a professional, if you're a personal trainer, this is absolutely an investment you need to make.

[00:45:18] And if you're just somebody who literally wants to take control of your body composition once, and for all. And not have to go on yo-yo diets or run to the first supplement that comes out every single year that promised you, you promises you weight loss, learn. The real information about nutrition learn because you you'll be rewarded for the rest of your life.

[00:45:40] We know now that glucose signaling is what causes cellular senescence. We, everybody hears about senescent cells today as being the root of aging. Well, you know what, if you have constantly raging blood sugar and insulin levels, you are aging faster. And if you are aging faster, you're going to feel age related diseases [00:46:00] just come on sooner.

[00:46:01] So. This kind of stuff. This is really the way medicine should work. We should teach people the right ways to eat so that they don't get sick in the first place. And this is where you learn something like this. It's not a book. This is not a book. This is an actual curriculum, 18 lessons. And it will change your life.

[00:46:23] So again, the website is bit dot L Y slash Alex leaf. It's the fat loss blueprint. I know Alex for a very, very long time. And here's something I can tell you about Alex. He takes this stuff very seriously, more seriously than anybody I've ever met. And he would not put his name on a document like this, unless it deliberate more, more.

[00:46:46] Then promise. Very, very proud of you and what you've done with your life. And I'm happy for you and Brianna. And you've got a little leaf coming soon. So I'm excited about that,

[00:46:55] Alex Leaf, MS, CISSN: [00:46:55] right? Yes. Thank you so much, Carl.

[00:46:58] Carl Lanore: [00:46:58] Yeah. Okay. And [00:47:00] good luck with this. And I hope people buy it because it'll change this. This has the ability to change people's lives.

[00:47:04] It really does. It's because knowledge is power, but you got to apply it. You got to apply it, Alex. Thanks for being here today, brother.

[00:47:12] Alex Leaf, MS, CISSN: [00:47:12] Thank you so much for having me, man.

[00:47:13] Carl Lanore: [00:47:13] Yeah. Take care. Take care. We'll talk soon. All right. We're going to take a quick commercial break when we come back, you know, I'm the only podcaster.

[00:47:20] That I know of that talks about breast milk. I've been talking about breast milk for almost 14 years now. Why is that? It's because breast milk is the only thing in nature made to be food. We're talking about nutrition. We can learn a lot. From breast milk, we can learn, we can unlock secrets of what the human body actually needs.

[00:47:42] And today we're gonna be you talking in just a moment with dr. Kristin Stanford, about a study that was just published. You know, I see more and more moms at the gym. When I see a pregnant woman at the gym, I always make sure to walk up to her and I say, you know, you're doing the best thing you can for that baby.

[00:47:57] And they always say to set well, I hope so. You know, I hope [00:48:00] so. You know, my mother tells me I shouldn't, my sister tells me I shouldn't. I no, no, no, no. From an evolutionary perspective, you're doing the best thing you can for that baby, maybe. Well, it turns out that even breast milk changes for those moms who exercise, we'll get to take one quick commercial break and we're going to come back and discuss this tuned.

[00:48:19] You're watching super human radio.

[00:48:24] This is the superhuman channel where brawn and brains finally meet.

[00:48:32] welcome back to superhuman radio and welcome to dr. Kristin Stanford. How are you dr. Stanford? Can you hear me? Okay.

[00:48:41] Dr. Kristin Stanford, PhD: [00:48:41] Hey Carol. I'm great. Thanks.

[00:48:42] Carl Lanore: [00:48:42] Are you okay? Good, good. Uh, yes. Wonderful, wonderful. Yes. Perfect. Uh, this is a very exciting discussion to me. Uh, as I said earlier in the intro, I have, uh, paid attention to and talked about breast milk for a very, very long time.

[00:48:57] And the sh the show, because I feel like it has secrets in it [00:49:00] that can help us better understand the human condition. And, um, so T talk about this study, this study that you had, and your colleagues just produced over at Ohio state, um, why this study, what preceded this? It made you look at the changes in breast milk and women who exercise.

[00:49:21] Sure.

[00:49:22] Dr. Kristin Stanford, PhD: [00:49:22] So, um, we actually started working on this, this area in, uh, about 10 years ago when I was in Lori Goodyear's lab. Um, and we became really interested in looking at maternal, um, and we use predominantly a rodent model in my lab. Um, and what we. Warren. I started talking about this. We were looking in, there was all this data that showed that, um, maternal obesity could affect affect children and not maternal undernutrition could affect children.

[00:49:46] We realized no one had looks at maternal exercise. Um, all the studies in humans had really been, um, relative. So asking women. After they'd had their babies, what they had done. Well, they'd been active, but not really reporting it. And obviously that's harder to [00:50:00] do in, um, an adult humans. Um, so we decided to look at a mouse model.

[00:50:03] And what we saw was that if the moms exercise both before and during pregnancy, we saw these really striking, beneficial effects on their offspring. So we took the offspring. So the mouse babies, and aged them out for about a year. And as they aged, if their moms had exercise, they were protected from body weight gain, um, from changes in fat mass, they had, um, improved glucose metabolism.

[00:50:26] And what was really exciting is that if the moms are on a high fat diet and they exercised their offering still have improved effects. So it would seem that maternal exercise could negate the effects of maternal high fat diets. Um, and it's always easier to sell. Or at least I think to tell someone to go for a walk instead of 93 ice cream.

[00:50:44] So I'm. We became really interested in determining why this was hard. And we had a couple of different ideas. Um, there could be some epigenetic changes and we haven't rolled those out. I'm sure there are other factors that contribute to this. Um, but we became really interested in looking at the breast milk to see if that could, could [00:51:00] be altered during exercise.

[00:51:01] Alex Leaf, MS, CISSN: [00:51:01] Um,

[00:51:02] Dr. Kristin Stanford, PhD: [00:51:02] so what we were able to do initially was. I'm in collaboration with Lars bode. Who's at UC San Diego was sent him samples from mice that had been exercised or sedentary, um, and then fed a high fat diet or fed a high fat diet and exercise. And he measured these sugars that are called human milk oligosaccharides.

[00:51:19] And we found that one of them was really different. Um, very increased if the mice exercise, um, and importantly, if the molds were on a high fat diets, it was decreased. Um, but if they were on high fat diet and exercise, it was still elevated. So seeing the episode itself was, was increasing

[00:51:34] Carl Lanore: [00:51:34] this. Now there's some, there has been some studies that showed that some of these, uh, these sugars, these, uh, uh, polysaccharides that are found in breast milk are there to actually feed the microbes that the mom is passing through, uh, in her milk as well.

[00:51:52] So did you look at any of the. Uh, microbial diversity of, of the moms and [00:52:00] the, and the offspring that these benefits were conferred to.

[00:52:04] Dr. Kristin Stanford, PhD: [00:52:04] We did not. And we were really just focused on looking at initially looking to see what was different and then looking at metabolism. And so it's like, what you said is totally correct.

[00:52:13] They've um, these have been identified to play a role in the microbiome and an immunology, but no one had really looked to see if there was any metabolic change in response to increasing or decreasing these oligosaccharides. And so we kind of took that angle, um, to look and see how that could, could be effective in the offspring.

[00:52:27] Carl Lanore: [00:52:27] Now when we talk about exercise. So, so first of all, I've, I've been known to say on this show, that exercise is an artificial, uh, uh, alternative to what we used to do, right? So when, when we will hunt a gatherer, as a mom would have a baby, but the whole time she was pregnant, she was still working to gather calories for herself calorie.

[00:52:47] So the family participating with the immunity and even after she gave birth, You know, she didn't lay around very long. She had a new baby to feed and she had to make breast milk. So she had to go out and find calories and so on and [00:53:00] so forth. So from an evolutionary perspective, this makes perfect sense to me, but we're not talking about her role.

[00:53:06] When we talk about exercise, we're not talking about going into the gym and pounding away. We're talking about just activity here, walking more, right.

[00:53:13] Dr. Kristin Stanford, PhD: [00:53:13] Right. So, yeah, and it's a, that's a great point. I mean, people would argue that that really the sedentary group is probably the experimental group, because we should be exercising.

[00:53:21] We should be training more in mice. When we put them in a wheel cage there they're very contentious to run. They'll run about eight kilometers a day. Um, what we were able to do.

[00:53:31] Carl Lanore: [00:53:31] Yeah. I know that's a lot of ground to cover if you're a little mouse, right? No,

[00:53:35] Dr. Kristin Stanford, PhD: [00:53:35] you're very dependent just to, just to keep going.

[00:53:37] But again, we don't, we don't track how fast they're going. It's just how much. No they cover during

[00:53:40] Alex Leaf, MS, CISSN: [00:53:40] the day, um,

[00:53:42] Dr. Kristin Stanford, PhD: [00:53:42] when, uh, also collaborated with Amy Andres who's at the Arkansas children's nutrition center for this, and she ran the human study. And what was really exciting about her work was that they, um, they basically put something similar to Fitbits on pregnant women, um, and track their activity and their steps per day, and found that [00:54:00] the women who had more steps per day or higher activity levels, um, had increased resell in their breast milk.

[00:54:05] And what's, what's really exciting about that is that it's just like going for a walk. It's not, you know, it didn't matter how intense the activity was. We're not actually sure how intense the activity was, but they were definitely moving more. They were more active. And just that, that act of being more active, even independent of what their body weight was of, it was enough to increase the thrust on their breast milk.

[00:54:23] Carl Lanore: [00:54:23] So, and so this is another important distinction, so I've always applauded women. Who were at the gym while they were pregnant, you know, and they're doing whatever they're doing, Pilates or stretching or yoga, or even lifting weights, or just walking on the treadmill. And I've always thought this is so good for that baby.

[00:54:41] But that, that the post part of activity was tracked also in some of these women, higher levels of three SL persists in women who continued to stay active after giving birth. So

[00:54:54] Dr. Kristin Stanford, PhD: [00:54:54] we, um, we do not look at that quite as closely. So we measured, um, breast milk, uh, two months [00:55:00] after giving birth, but we didn't track their activity.

[00:55:02] Those, so this would be the, just to be during their pregnancy was enough to maintain the increase even two months after giving birth. Um, that would be a really interesting question. Something we'd like to do is be able to really track that and see, you know, if they're, if they're more active, um, obviously, you know, assuming that they had a, uh, the childbirth, um, It'll recovery able to be more active.

[00:55:24] How would that affect things? Um, in a mouse model, we see that the mice, they had to operate that on the wheel cage immediately after giving birth. Um, we've actually had to kind of take the wheel out of the cages so that we're able to, to control for, for only their exercise during pregnancy. And that sense is there they're very happy just to start running, um, almost immediately after.

[00:55:43] Carl Lanore: [00:55:43] But, but you know, from, from an evolution, your perspective, it makes sense that the three SL would persist then maybe even rise postpartum. The mom keeps stays active. That would be interesting. The other thing is I would, I would love to find out and probably no one will ever fund this one, [00:56:00] but so you have the group, they stay active, they have high levels of three SL they give birth and then the offspring, the female offspring.

[00:56:12] Uh, do not stay active during pregnancy to see if there are still any transgenerational benefits from grandma that even though the, this, this little Roden didn't exercise, grandma gave that baby something that carried on.

[00:56:30] Dr. Kristin Stanford, PhD: [00:56:30] No, it's a great point. And then I'm not sure we're able to do that in you. Humans, but in a mouse model, um, we're starting to be able to do that.

[00:56:38] And we do see that there are some effects that are, that are transferred, um, from, from the grandmas to the offspring, to the grandchild. So it does look like there's something that is definitely transmitted across

[00:56:48] Carl Lanore: [00:56:48] generations. Yeah. That would be interesting.

[00:56:50] Dr. Kristin Stanford, PhD: [00:56:50] It's definitely

[00:56:50] Carl Lanore: [00:56:50] transmitted. So, so that even it's a moderate exercise raises three ESL, but three ESL seems to reduce the risk of heart [00:57:00] disease, diabetes, and obesity, and the offspring that those are the, those are the three big things that kill Americans today.

[00:57:09] Dr. Kristin Stanford, PhD: [00:57:09] Right. It was really exciting when we, we gave this compound back to mice and we were able to track them against, and we only supplemented three ESL during the nursing period for my set's about three weeks. And when we did that, um, and we tracked those mice outs, um, throughout about a year. And we saw that the male offspring in this case had reduced body weights, um, and improve glucose metabolism, so less likely to develop diabetes.

[00:57:31] Um, they also had less fat mass and the female offspring had, um, protective cardiovascular

[00:57:35] Carl Lanore: [00:57:35] effects. So I'm sorry. I didn't mean to interrupt. You're good. Yeah.

[00:57:41] Dr. Kristin Stanford, PhD: [00:57:41] So, I mean, definitely more work needs to be done in humans to really make sure that this is, this is truly translatable, but at least in the mouse model, um, it's I think the data is pretty exciting.

[00:57:49] Um, and we also were able to show that if we put the mice, the offspring on a high fat diet and supplement the three, SL that those often were protected from the effects of a

[00:57:57] Carl Lanore: [00:57:57] high fat diet. So that was my next [00:58:00] question. So will we see, you know, I am an unfortunate. Baby boomer. Um, my mom smoked when she was pregnant with me.

[00:58:08] I got formula C-section baby. And my mother was taking Librium while she was pregnant with me, which was one of the original benzodiazepines. So I, I have no shot the fact that I'm 62 years old and I'm still alive to me is, is, is always amazing. But, but given that, will we see formula manufacturers start to incorporate three SSLs in the formula?

[00:58:28] This sounds like at least, you know, if a mom is unable to breastfeed. Well, for whatever reason, chooses not to, it seems like these three cells should be incorporated into, into formula today. I mean,

[00:58:43] Dr. Kristin Stanford, PhD: [00:58:43] that's, that's our hope. And again, I think, you know, I think more work needs to be done to really show that these, uh, these benefits are conferred to humans.

[00:58:49] But I think showing even that in, you know, women, um, were more active, they have increased ESL kind of supports that, that idea. Um, yeah. And there are either sort of women who can't breastfeed, who are, who aren't able to exercise during [00:59:00] pregnancy for litany reasons. And so I think this would be important for them or to, you know, provide any type of protective effects.

[00:59:06] Um, towards their business.

[00:59:08] Carl Lanore: [00:59:08] So I, and that, that was my ex wife's situation. She had three high risk pregnancy. She was bedridden. She vomited constantly. She was constantly dehydrated exercise or even activity was not a nonstarter for her. Uh, w would the mom who is bedridden during a pregnancy and then either candidate or chooses not to breastfeed.

[00:59:32] No, it doesn't matter if she is going to breastfeed would giving her three SSLs be a benefit that they would pass through to the baby. Would they be incorporated into the, into the breast milk?

[00:59:40] Dr. Kristin Stanford, PhD: [00:59:40] You know, I'm not, um, I'm not quite sure how that would, that would work. I think, um, I, I would think that the easiest would be to put it in a formula, um, in that sense, uh, cause I don't really have produced, um, in the mammary glands.

[00:59:51] So that would be produced really in the, in the milk itself. So I'm not sure if you could supplement an into the mom to do that. Um, but, but being able to put it into, um, either into her breast [01:00:00] milk or into, um, into formula, I think, I think could have potential. Um, I think we just, you know, made it look, look, and sealed, but more, really what we could do in humans.

[01:00:07] But I think the potential definitely is there. Um, for that to have some sort of improved effects,

[01:00:12] Carl Lanore: [01:00:12] I think three MSLs is something that people could supplement with later in life and get any kind of protective mechanism from them.

[01:00:19] Dr. Kristin Stanford, PhD: [01:00:19] Yeah, that's a great question. And we would really like to start looking at that now.

[01:00:23] Um, you know, it's been really interesting because we, we only supplement, um, for three weeks. So really from, in a mouse model, just from when there's zero to three weeks, and then we're looking you're 49 weeks later to see what happens. And we're still seeing these preservative facts. Um, there, there can be a lot it's different in the adult, but I think there's definitely potential, um, something we're looking at to see if, um, if we can supplement it, if it would have any beneficial effects.

[01:00:45] And so that's, that's kind of where our labs going now to see if we can. If we can do that, at least in a mouse and see if we can see any changes.

[01:00:51] Carl Lanore: [01:00:51] I wonder if we could get any passive data from, um, they're not Hunter gatherers, but they definitely more primitive. And that is the Mennonites [01:01:00] and the Amish, you know, their women are known to continue to work through pregnancy and continue to work after pregnancy.

[01:01:06] They breastfeed because they don't believe in formula or doctors or anything like that. It would be interesting to be able to look at some data from that subset of the population and see if there's any magic happening.

[01:01:17] Dr. Kristin Stanford, PhD: [01:01:17] Absolutely. And one of those things that's kind of tricky and in human studies is because, you know, if the, if the parents are more active, typically the children are more active.

[01:01:26] And so in a lot of those communities, you've got the kids who are at a very young age, more active and more helping, or they're helping to work. And they're, um, they're out moving. They're not, you know, sitting in front of me. Um, and so it's an interesting point because you've got these, these effects from the mom and then, you know, the environmental effects as well to see how.

[01:01:42] Those benefits kind of belong, but I do. I think it's very important. There there's some studies that have looked in countries where they have a true, like wet and dry season and looked at the children who were born in the wet season, where they're more sedentary versus the dry season where they're more active and they do see effects in the offspring.

[01:01:58] I don't know if they've ever looked at [01:02:00] the, at the breast milk.

[01:02:02] Carl Lanore: [01:02:02] I would imagine it colder climates would have something like if you live in a very cold climate, Like Alaska, where it is just not an option to go for a walk, you know? Um, that would, that would be interesting to look at as well. Um, the, in you, it would also be interesting.

[01:02:16] So, um, I had a question in my mind that I literally just jumped out. This is what happens because I'm thinking of three things at one time. The, um, what about, what about the OB GYN that tell their patients to lay around? Just rest, you're making a baby eat what you want. Don't worry about getting around.

[01:02:34] There's still a lot of those old fashioned docs out there. What would you say to them? Well, I

[01:02:40] Dr. Kristin Stanford, PhD: [01:02:40] think, you know, I think each pregnancy is different and, um, I think, you know, I think each woman needs to consult with their physician, especially if they have not been active before pregnancy to make sure that they're not putting themselves or the baby at risk.

[01:02:51] Alex Leaf, MS, CISSN: [01:02:51] But

[01:02:51] Dr. Kristin Stanford, PhD: [01:02:51] I think something as mild as a Walker increasing, you know, your steps per day, I think those can be done relatively safely. Um, and I think we've seen that, [01:03:00] that even doing some of those things are enough to see some improvements, you know, increasing activity, even mildly, um, not changing an intensity, but just, just doing more, just going for a longer walk or something like that could, could result in some of these beneficial effects.

[01:03:12] And so, I mean, there's data to that. That's, that's shown that that activity actually increases the health of the mom and increases the risks or lowers or risks during pregnancy. So I think those are really important. Um, I think, you know, it obviously depends on. On the woman themselves and their, their health conditions.

[01:03:29] But I think in most cases, just being able to increase activity would be, um, a pretty, pretty important step forward.

[01:03:36] Carl Lanore: [01:03:36] What would you want clinicians and lay people to take away from this paper

[01:03:41] Dr. Kristin Stanford, PhD: [01:03:41] exercise? You know, I think, I think it's, it really just amplifies the effect that I'm exercising. Even any type of movement during your pregnancy is going to be a benefit to you and to your child, to your child.

[01:03:54] Um, and you know, again, we tracked in the human study. We started recording, [01:04:00] um, after they were in there first trimester, if you're towards the end of the first trimester and saw that what their steps per day. War. And as they, there were more, we saw these with these health benefits, again, independent of exercise, intensity, um, independent of, of effort, just, just movement.

[01:04:15] And so I think just to highlight how important that is, is to move you and your babies is really important.

[01:04:20] Carl Lanore: [01:04:20] Very good. Very, very good. Yeah. I love, I love this kind of stuff. I wish my mother would have breastfed, you know, we, well, I'm Italian. We didn't have a lot of money. And the idea that they went out and bought formula, and I asked my mother years later when she was still alive, I said, you know, why, why didn't you breastfeed?

[01:04:36] She goes, because we were told that formula was right better. And we wanted you to have the best, you know, and I'm thinking, you know, so many people have been robbed of real. Benefits of breast milk, because we were told by science, that formula is better for you. Like w there's stuff we make in the lab is better than the stuff that comes out of your breasts.

[01:04:56] And now we realized that that's just not true. And when you look at evolution and everything else that goes [01:05:00] along with it, it's just, it's ridiculous. But that was, that was the, uh, the common, uh, uh, belief back then. Very very sad. I want to thank you so much for your work. I love this. I love anything that, that reward that makes women feel confident to stay active during pregnancy, because we know that their children are born healthier.

[01:05:18] We know that they deliver easier. We know that that they don't put on near as much weight. No, it was a big debate on how much woman, how much weight should a woman put on. And the reality is just the minimum that you need to deliver the baby really, that that's really all you need. And so this is great research.

[01:05:35] Thank you so much for taking time to come on the show.

[01:05:37] Dr. Kristin Stanford, PhD: [01:05:37] Thanks for having me. It's been great.

[01:05:39] Carl Lanore: [01:05:39] Take care, take care. Uh, that's it for today. Uh, we have, uh, great shows. I'm off the air Friday. I'm actually going to Lexington to the castle. Some of, you may know about the castle, uh, but there's a group of doctors there that are doing some amazing things.

[01:05:54] I'm going to go Elisa and I are going to go visit with them on Friday. So I'm off the on Friday, but, uh, [01:06:00] we have five shows already planned for next week. Uh, and we hope that you can make them please share the show, always share the show. Um, we can help a lot more people if a lot more people hear the show.

[01:06:14] And that's all this is about. It's only about helping people. That really is all it is at the end of the day. So thank you for your help. Share the show. We'll see you tomorrow. [01:07:00]