WEBVTT 00:00:00.000 --> 00:00:02.779 70 % of who we are today is due to lifestyle. 00:00:03.240 --> 00:00:06.080 It's only 30 % it's actually controlled by genetics 00:00:06.080 --> 00:00:09.419 so we cannot blame our genes. Why should women 00:00:09.419 --> 00:00:12.859 want to be more metabolically healthy? The other 00:00:12.859 --> 00:00:15.720 thing we talk about is belly fat or in other 00:00:15.720 --> 00:00:18.519 words visceral fat and it's the hormone or it's 00:00:18.519 --> 00:00:21.179 the product that's released by the muscle that 00:00:21.179 --> 00:00:24.030 helps in breaking down the fat. What does 30 00:00:24.030 --> 00:00:26.670 grams of protein look like on a plate? It's being 00:00:26.670 --> 00:00:29.989 conscious about what you cook and every time 00:00:29.989 --> 00:00:33.109 you eat, just think about it. You know, is this 00:00:33.109 --> 00:00:37.109 really 25 grams of protein? Is this ultra processed 00:00:37.109 --> 00:00:40.509 food? Is my carbs at 80 % and my protein is 20 00:00:40.509 --> 00:00:44.310 %? Protein loads the gun. Resistance training 00:00:44.310 --> 00:00:46.890 pulls the trigger. Right. So if you really want 00:00:46.890 --> 00:00:49.530 muscles to develop, it's not enough to just eat 00:00:49.530 --> 00:00:51.710 these enriched foods or these protein rich foods. 00:00:51.729 --> 00:00:54.909 It's that you must also do the exercise. As humans, 00:00:55.270 --> 00:00:58.329 everybody blames age for everything, including 00:00:58.329 --> 00:01:01.429 putting on weight, feeling weaker, difficulty 00:01:01.429 --> 00:01:05.209 sleeping. It's all about asking yourself, why? 00:01:05.409 --> 00:01:08.530 What can I do? Which muscle strength? Which part 00:01:08.530 --> 00:01:11.450 of my body do I need to strengthen? And yeah, 00:01:11.569 --> 00:01:13.250 I think, you know, we shouldn't be blaming age 00:01:13.250 --> 00:01:17.750 for all this. The 40s Formula. The 40s Formula. 00:01:18.010 --> 00:01:22.290 The 40s Formula. Hosted by Jasmine Dillon, integrated 00:01:22.290 --> 00:01:24.909 health strategist specializing in gut health, 00:01:25.030 --> 00:01:27.689 hormones, and midlife well -being. And Amanda 00:01:27.689 --> 00:01:30.849 Lim, director of Lift Clinic and a leading expert 00:01:30.849 --> 00:01:33.609 in female strength and metabolism. Named one 00:01:33.609 --> 00:01:37.150 of CNA's top podcasts and winner of the 2025 00:01:37.150 --> 00:01:40.450 Asia Podcast Awards in the Best Health and Wellness 00:01:40.450 --> 00:01:43.469 Podcast category. The 40s Formula is your no 00:01:43.469 --> 00:01:47.120 -fluff, Science Meets Real Life Guide to Thriving 00:01:47.120 --> 00:01:52.120 in Your 40s. No one really prepares women for 00:01:52.120 --> 00:01:54.019 what happens to their muscles, metabolism and 00:01:54.019 --> 00:01:56.519 energy in their 40s. We hear a lot about hormones 00:01:56.519 --> 00:01:59.040 and hot flashes, but not about the quiet changes 00:01:59.040 --> 00:02:01.400 happening underneath. Changes that affect how 00:02:01.400 --> 00:02:04.200 strong we feel, how well we recover and how we 00:02:04.200 --> 00:02:07.939 age. That's why today's episode is such an important 00:02:07.939 --> 00:02:11.000 one. We're joined by Associate Professor Reshma 00:02:11.000 --> 00:02:13.479 Merchant, one of Singapore's leading voices in 00:02:13.479 --> 00:02:16.000 healthy ageing. Her work looks at exactly what 00:02:16.000 --> 00:02:18.219 happens to strength, protein needs and functional 00:02:18.219 --> 00:02:20.639 health as we get older and why midlife is a decade 00:02:20.639 --> 00:02:22.860 where these shifts really start to show up. If 00:02:22.860 --> 00:02:25.419 you're a woman juggling career, kids, stress 00:02:25.419 --> 00:02:27.879 and the realities of perimenopause, then this 00:02:27.879 --> 00:02:30.620 episode will give you real clarity. How much 00:02:30.620 --> 00:02:33.039 protein do you actually need? Is walking enough? 00:02:33.379 --> 00:02:36.280 What are the earliest signs of muscle loss? And 00:02:36.280 --> 00:02:38.939 what can you do right now in your 40s to stay 00:02:38.939 --> 00:02:41.979 strong and independent for the long term? It's 00:02:41.979 --> 00:02:44.139 a conversation every midlife woman needs to hear, 00:02:44.240 --> 00:02:46.819 especially if you want to feel capable, confident, 00:02:46.900 --> 00:02:49.439 and in control of your health again. Before we 00:02:49.439 --> 00:02:51.879 get started, a quick reminder. If you're enjoying 00:02:51.879 --> 00:02:54.379 these conversations, make sure you like, share, 00:02:54.479 --> 00:02:56.419 and subscribe wherever you get your podcasts. 00:02:56.680 --> 00:02:59.340 And send this episode to a friend in her 40s 00:02:59.340 --> 00:03:01.520 who's always tired or struggling with energy. 00:03:02.110 --> 00:03:05.669 This one might be exactly what she needs. Hi, 00:03:05.669 --> 00:03:07.629 Reshma. Thank you so much for joining us today. 00:03:08.050 --> 00:03:10.289 Thank you for having me around. Oh, we are so 00:03:10.289 --> 00:03:13.449 excited. So Amanda has been super excited about 00:03:13.449 --> 00:03:15.909 today's episode. Wanted to have you on here because 00:03:15.909 --> 00:03:18.229 we really want to speak about the work that you've 00:03:18.229 --> 00:03:20.750 been doing. And I think before we get into that, 00:03:20.810 --> 00:03:23.530 can you tell us why you think protein is such 00:03:23.530 --> 00:03:26.449 an important conversation for us to be having 00:03:26.449 --> 00:03:30.009 as women now in our 40s? Well, I think we should 00:03:30.009 --> 00:03:32.650 be speaking about protein much earlier than 40s, 00:03:32.650 --> 00:03:35.590 but definitely 40s not too late. And I think 00:03:35.590 --> 00:03:39.370 40s is the age that if we don't do anything, 00:03:39.650 --> 00:03:42.870 we're going to pay the price for it later. You 00:03:42.870 --> 00:03:46.289 realize late 40s, early 50s is just kind of downhill 00:03:46.289 --> 00:03:51.509 decline. And really protein is something we know. 00:03:51.629 --> 00:03:55.789 We speak about it every day, but we actually... 00:03:56.090 --> 00:03:58.949 do not realize how much protein we're actually 00:03:58.949 --> 00:04:03.110 consuming unless you really objectively think 00:04:03.110 --> 00:04:07.949 about it. It's a low -hanging fruit, and literally 00:04:07.949 --> 00:04:11.370 having the right amount of protein with the right 00:04:11.370 --> 00:04:15.729 type of movement, and I mean exercise, you can 00:04:15.729 --> 00:04:20.029 really preserve your muscle, which is not just 00:04:20.029 --> 00:04:22.790 about mobility, which is also about your health 00:04:22.790 --> 00:04:25.779 as a whole, your metabolic health. And this is 00:04:25.779 --> 00:04:27.459 the thing, I think people think about protein 00:04:27.459 --> 00:04:29.699 and think, okay, maybe it's a weight loss tool 00:04:29.699 --> 00:04:31.540 or give me bigger muscles. But you're actually 00:04:31.540 --> 00:04:35.500 saying that it will change your metabolic health. 00:04:35.720 --> 00:04:39.939 In what way? Like, why should women want to be 00:04:39.939 --> 00:04:42.680 more metabolically healthy? Absolutely. So with 00:04:42.680 --> 00:04:45.819 muscle, actually muscle is about 40 % of our 00:04:45.819 --> 00:04:50.459 body weight, body mass. And what we now know 00:04:50.459 --> 00:04:53.439 that it is an endocrine organ, and by that I 00:04:53.439 --> 00:04:57.360 mean it produces a lot of hormones, which stimulates 00:04:57.360 --> 00:05:00.600 the brain, that makes your brain cells proliferate 00:05:00.600 --> 00:05:04.199 and grow, good for your liver health. So we now 00:05:04.199 --> 00:05:07.100 know that if you look after your muscle, you 00:05:07.100 --> 00:05:09.199 have lower prevalence of fatty liver, which a 00:05:09.199 --> 00:05:12.689 lot of women are worried about. The other thing 00:05:12.689 --> 00:05:15.550 we talk about is belly fat, or in other words, 00:05:15.569 --> 00:05:18.389 visceral fat. It's the hormone or it's the product 00:05:18.389 --> 00:05:21.550 that's released by the muscle that helps in breaking 00:05:21.550 --> 00:05:24.350 down the fat. And I feel like every woman should, 00:05:24.550 --> 00:05:27.310 not even women, I feel like everyone can. Women 00:05:27.310 --> 00:05:29.750 and men, both should be concerned, right? So 00:05:29.750 --> 00:05:34.069 again, we're very focused with exercise about 00:05:34.069 --> 00:05:37.089 muscle, but we forget about what actually muscle 00:05:37.089 --> 00:05:42.019 does. So what I heard there was also that it's 00:05:42.019 --> 00:05:45.540 not brain or brawns. Basically, if you got the 00:05:45.540 --> 00:05:47.560 brawns. Your brawn feeds your brain. Exactly. 00:05:47.860 --> 00:05:50.519 And when you say hormonally active tissue, can 00:05:50.519 --> 00:05:52.680 we break this down a bit more? I think, you know, 00:05:52.680 --> 00:05:54.600 something that we use that we say in our practice 00:05:54.600 --> 00:05:57.240 with our patients and clients is that, you know, 00:05:57.259 --> 00:06:00.800 women with higher skeletal muscle tend to experience 00:06:00.800 --> 00:06:03.019 lower vasomotor symptoms through menopause, for 00:06:03.019 --> 00:06:05.699 example. Okay. So that's that. Would that be 00:06:05.699 --> 00:06:08.959 an example of the way that muscle affects endocrine? 00:06:09.360 --> 00:06:11.540 production or are there other ways that we should 00:06:11.540 --> 00:06:13.600 be aware of? I mean, muscle, as I said, affects 00:06:13.600 --> 00:06:18.199 every organ in the body, which, as I said, it 00:06:18.199 --> 00:06:21.139 releases a product called brain -derived neurotrophic 00:06:21.139 --> 00:06:24.100 factor. I know it sounds a mouthful, but essentially 00:06:24.100 --> 00:06:26.980 it just grows that part of the brain that kind 00:06:26.980 --> 00:06:30.120 of shrinks in Alzheimer's dementia. So basically, 00:06:30.300 --> 00:06:33.319 as I said, it helps your pancreas. It also stimulates 00:06:33.319 --> 00:06:38.040 glucose uptake in the muscle. And if you don't 00:06:38.040 --> 00:06:40.779 have enough muscle and then you get resistance 00:06:40.779 --> 00:06:42.860 to insulin, again, you're going to put on more 00:06:42.860 --> 00:06:46.519 weight. And we also know that your menopause 00:06:46.519 --> 00:06:49.420 symptoms, hot flushes, I mean, muscle is definitely 00:06:49.420 --> 00:06:51.660 one of it. But again, it's just the movement, 00:06:51.920 --> 00:06:55.699 adequate sleep. Everything is connected in our 00:06:55.699 --> 00:06:58.509 body. I actually was having a conversation with 00:06:58.509 --> 00:07:00.870 a client yesterday and to try and encourage her 00:07:00.870 --> 00:07:04.610 to go into the gym and do strength training. 00:07:04.810 --> 00:07:06.370 I was like, the more muscle you've got, the more 00:07:06.370 --> 00:07:09.110 carbs you can eat. Facts, real facts, okay? Everybody 00:07:09.110 --> 00:07:12.430 hear that, right? It is a true thing. And when 00:07:12.430 --> 00:07:14.490 it comes to the insulin resistance piece, I think 00:07:14.490 --> 00:07:16.610 for a lot of women here in Singapore, and you 00:07:16.610 --> 00:07:19.009 can correct me if I'm incorrect, I think their 00:07:19.009 --> 00:07:22.069 first taste of the relationship of muscle or 00:07:22.069 --> 00:07:24.860 lack thereof. And insulin resistance and that 00:07:24.860 --> 00:07:27.540 being a problem is gestational diabetes in pregnancy. 00:07:28.100 --> 00:07:31.180 I feel like that's the first little signal. Absolutely. 00:07:31.220 --> 00:07:34.819 I mean, as I said, I mean, we have to focus on 00:07:34.819 --> 00:07:39.019 prevention across the life cycle. And we also 00:07:39.019 --> 00:07:42.279 know that. Charity starts at home. So whatever 00:07:42.279 --> 00:07:44.480 you do at home is going to impact your whole 00:07:44.480 --> 00:07:47.800 family, your children, and if you have grandchildren, 00:07:47.959 --> 00:07:50.939 that too. So again, it's really important at 00:07:50.939 --> 00:07:55.860 any stage in life to start looking at exercise, 00:07:55.980 --> 00:07:59.959 at protein. And there was a recent study that 00:07:59.959 --> 00:08:04.129 was released from the UK, from Oxford. And they 00:08:04.129 --> 00:08:06.990 found that the BMI at the age of 10 years old 00:08:06.990 --> 00:08:09.889 was predictive of early mortality as well. Wow. 00:08:10.009 --> 00:08:12.269 Can you dive into that a bit deeper, meaning 00:08:12.269 --> 00:08:15.449 high, low? Or high BMI at the age of 10 years 00:08:15.449 --> 00:08:19.490 old. So again, for women in 40s, they may have 00:08:19.490 --> 00:08:21.569 teenage children at home. And it's, again, so 00:08:21.569 --> 00:08:25.569 important to just have a healthy lifestyle as 00:08:25.569 --> 00:08:29.189 a household. Because what we eat is what our 00:08:29.189 --> 00:08:32.809 children are going to learn from us. And if we 00:08:32.809 --> 00:08:34.509 go and do our exercises, it doesn't have to be 00:08:34.509 --> 00:08:36.889 gym. It could be done at home. It could be done 00:08:36.889 --> 00:08:38.769 while you're waiting for your kettle to boil. 00:08:38.889 --> 00:08:40.669 It could be done while you're brushing your teeth. 00:08:40.889 --> 00:08:43.730 It could be simple squats. So again, it's our 00:08:43.730 --> 00:08:46.809 children will also learn from us. What are two 00:08:46.809 --> 00:08:51.149 things that parents could do now, today, to model 00:08:51.149 --> 00:08:54.049 better muscular health for their kids? I mean, 00:08:54.070 --> 00:08:56.710 again, it's all about lifestyle. So firstly, 00:08:56.769 --> 00:09:00.049 I need to emphasize that 70 % of who we are today 00:09:00.049 --> 00:09:03.549 is due to lifestyle. It's only 30 % it's actually 00:09:03.549 --> 00:09:05.769 controlled by genetics. So we cannot blame our 00:09:05.769 --> 00:09:09.429 genes. And if I say lifestyle, again, it's basically 00:09:09.429 --> 00:09:13.870 what you cook at home, you know, and try to discourage 00:09:13.870 --> 00:09:16.330 ultra processed food because we know so much 00:09:16.330 --> 00:09:20.230 about ultra processed food being harmful. If 00:09:20.230 --> 00:09:21.950 you eat just to make sure your proteins are there. 00:09:22.049 --> 00:09:24.210 And when we're cooking or when we're eating on 00:09:24.210 --> 00:09:26.629 the table, I mean, what I used to do with the 00:09:26.629 --> 00:09:28.350 kids is, oh, you know, you've eaten one egg. 00:09:28.389 --> 00:09:31.710 This is only six grams, you know. So I think 00:09:31.710 --> 00:09:34.629 it's educating on the go. It's really important. 00:09:35.169 --> 00:09:37.509 I love it. Make an egg competition. All right. 00:09:37.529 --> 00:09:40.070 Who can eat the most eggs at this table? Timer 00:09:40.070 --> 00:09:43.919 starts now. At least that's my house. In addition 00:09:43.919 --> 00:09:47.700 to that, besides exercise and nutrition, again, 00:09:47.759 --> 00:09:50.279 as family, you need to emphasize sleep. I mean, 00:09:50.360 --> 00:09:52.440 it's really important, half nine, 10 o 'clock, 00:09:52.500 --> 00:09:54.639 all the lights off, everybody's in bed, no phone, 00:09:54.720 --> 00:09:57.700 no social media, because sleep is another thing 00:09:57.700 --> 00:09:59.340 that we often forget and there are no supplements 00:09:59.340 --> 00:10:01.580 for sleep. There are not. There are not. Not 00:10:01.580 --> 00:10:03.559 really for exercise either. So two things you 00:10:03.559 --> 00:10:05.639 got to handle. And that's the thing, I guess, 00:10:05.659 --> 00:10:08.279 as humans, you know, did we not need sleep? We 00:10:08.279 --> 00:10:10.899 would have stopped sleeping. millennia ago you 00:10:10.899 --> 00:10:13.500 know so it's definitely part of the recovery 00:10:13.500 --> 00:10:19.299 process now muscle decline starts to happen at 00:10:19.299 --> 00:10:22.799 the age of around 30 why is it so important then 00:10:22.799 --> 00:10:26.460 that we focus on preserving our muscle mass what 00:10:26.460 --> 00:10:29.139 are the risk factors especially when we reach 00:10:29.139 --> 00:10:33.360 kind of late 30s early 40s if we're not going 00:10:33.360 --> 00:10:35.940 to put effort in it we're going to end up losing 00:10:35.940 --> 00:10:40.269 a lot of muscle And that's when, that's a time 00:10:40.269 --> 00:10:43.509 in our life, that's a decade in our life where 00:10:43.509 --> 00:10:48.110 the hormone changes happens. The fat gets diverted 00:10:48.110 --> 00:10:51.370 to different areas. And people who don't put 00:10:51.370 --> 00:10:55.330 in an effort, you realize by late 40s, you have 00:10:55.330 --> 00:10:59.509 fats in your love handle, in your belly. And 00:10:59.509 --> 00:11:02.970 it's ever so important, that particular decade, 00:11:03.049 --> 00:11:06.929 if you take care of it. Hopefully, as you rightly 00:11:06.929 --> 00:11:09.490 said earlier, you know, I mean, during your menopause, 00:11:09.509 --> 00:11:14.110 you may not experience a lot of symptoms. At 00:11:14.110 --> 00:11:16.850 60, you can look as though you're 40 years old. 00:11:17.970 --> 00:11:20.570 Can we talk about how no one prepares you for 00:11:20.570 --> 00:11:23.169 how your skin changes in your 40s? Honestly, 00:11:23.210 --> 00:11:26.250 one day it's fine. The next it's dull, dry and 00:11:26.250 --> 00:11:28.649 showing every single emotion you've ever felt. 00:11:28.809 --> 00:11:31.049 That's why I've actually been loving Love Indus. 00:11:31.110 --> 00:11:33.649 Their skincare actually feels like it's doing 00:11:33.649 --> 00:11:35.870 something. It's not just sitting on your face 00:11:35.870 --> 00:11:38.750 and looking sticky. It blends South Asian ingredients 00:11:38.750 --> 00:11:41.049 like ashwagandha and vegan ghee with proper New 00:11:41.049 --> 00:11:44.009 York dermatology tech. It's luxurious, but also 00:11:44.009 --> 00:11:47.100 very results driven. Their line limiter is especially 00:11:47.100 --> 00:11:49.659 good if you're starting, like me, to notice lip 00:11:49.659 --> 00:11:52.379 or laugh lines. People compare it to Botox, which 00:11:52.379 --> 00:11:54.620 I would happily take after all those needles 00:11:54.620 --> 00:11:56.879 in my face. And our listeners get the highest 00:11:56.879 --> 00:12:01.519 discount they offer, 21 % off with code TFF at 00:12:01.519 --> 00:12:05.340 lovindus .com. Plus, they ship free to Singapore, 00:12:05.539 --> 00:12:07.679 which seems like a very rare little treat. And 00:12:07.679 --> 00:12:09.879 yes, we earn commission when you use our code. 00:12:09.940 --> 00:12:12.679 So don't forget to support the show by using 00:12:12.679 --> 00:12:16.600 code TFF. And again, as all the chronic disease, 00:12:16.720 --> 00:12:19.039 we also know from the studies that we've done 00:12:19.039 --> 00:12:23.440 that the incidence of high cholesterol or hyperlipidemia 00:12:23.440 --> 00:12:26.879 goes up significantly between 50 to 60 year olds. 00:12:26.899 --> 00:12:29.980 And that's scary, isn't it? Yeah. And if only 00:12:29.980 --> 00:12:33.159 if we knew about it in the 40s and if we could 00:12:33.159 --> 00:12:37.159 prevent that, you know, that would be fantastic. 00:12:37.559 --> 00:12:39.220 Well, and you said putting in effort, right? 00:12:39.299 --> 00:12:41.059 And I would say the two of us are definitely 00:12:41.059 --> 00:12:42.919 on this train where it's like it is now time 00:12:42.919 --> 00:12:45.639 to take. Action toward your health. You can no 00:12:45.639 --> 00:12:48.000 longer ride the coattails of youth. That has 00:12:48.000 --> 00:12:51.039 gone beyond. Now it is time to take action. But 00:12:51.039 --> 00:12:55.779 are there efforts that are more bang for your 00:12:55.779 --> 00:12:58.039 buck than others? Are there ways that we can 00:12:58.039 --> 00:13:00.519 invest in our movement and nutrition that will 00:13:00.519 --> 00:13:04.460 pay off better than other forms? Definitely there 00:13:04.460 --> 00:13:07.620 are. And I have to say the 40s is one of the 00:13:07.620 --> 00:13:11.059 most difficult times in life. You're juggling 00:13:11.059 --> 00:13:14.639 with aging parents, with teenage children, with 00:13:14.639 --> 00:13:17.059 your career because you may be holding some leadership 00:13:17.059 --> 00:13:23.639 positions. And really having to find time to 00:13:23.639 --> 00:13:27.860 do resistance exercise, it's ever so important. 00:13:28.419 --> 00:13:30.580 I mean, some people think it's about going to 00:13:30.580 --> 00:13:34.000 the gym. It's you can do it. even at home. So 00:13:34.000 --> 00:13:37.080 you need at least twice a week of resistance 00:13:37.080 --> 00:13:42.779 exercise. We need to watch what we eat and need 00:13:42.779 --> 00:13:46.399 to consciously make an effort that you take at 00:13:46.399 --> 00:13:51.639 least about 30 grams of protein each meal during 00:13:51.639 --> 00:13:55.960 the day and not skip any of the meals just because 00:13:55.960 --> 00:13:59.340 you're rushing with your day -to -day task. What 00:13:59.340 --> 00:14:01.720 does 30 grams of protein look like on a plate? 00:14:02.090 --> 00:14:04.710 That's a very good question. And you'll be amazed 00:14:04.710 --> 00:14:07.570 how many people don't really know how much protein 00:14:07.570 --> 00:14:10.909 they're eating. So essentially, if you're talking 00:14:10.909 --> 00:14:12.929 about lunch or dinner, we're talking about a 00:14:12.929 --> 00:14:17.870 palm size of meat, be it chicken, fish. And if 00:14:17.870 --> 00:14:19.549 I need to kind of drill it down a little bit 00:14:19.549 --> 00:14:22.730 for breakfast, for example, one egg, as I mentioned, 00:14:22.750 --> 00:14:25.909 is six grams. Perhaps a slice of cheese is six 00:14:25.909 --> 00:14:29.809 grams. A glass of milk is about six grams. And 00:14:29.809 --> 00:14:32.049 essentially, if you want to have a proper kind 00:14:32.049 --> 00:14:35.389 of 25 to 30 grams breakfast, you could consider 00:14:35.389 --> 00:14:38.730 having a Greek yogurt with chia seeds, fruits, 00:14:38.909 --> 00:14:41.710 and nuts. These are kind of simple on the go. 00:14:41.870 --> 00:14:43.950 A person like me who likes to eat oats, sometimes 00:14:43.950 --> 00:14:45.850 I do supplement with a scoop of whey protein 00:14:45.850 --> 00:14:48.289 in it together with nuts and fruits as well. 00:14:48.330 --> 00:14:50.149 I had this morning. Real talk. This is exactly 00:14:50.149 --> 00:14:52.470 what I had this morning. Yeah, I call it Proatmeal 00:14:52.470 --> 00:14:58.490 QTM. Yeah, it works. Yes. And if you want a variety, 00:14:58.610 --> 00:15:00.889 you could have eggs on some days and supplement 00:15:00.889 --> 00:15:04.419 with... cheese or something like that. So again, 00:15:04.519 --> 00:15:07.620 it's being conscious about what you cook and 00:15:07.620 --> 00:15:10.659 every time you eat, just think about it. You 00:15:10.659 --> 00:15:14.379 know, is this really 25 grams of protein? Is 00:15:14.379 --> 00:15:17.600 this ultra processed food? Is my carbs at 80 00:15:17.600 --> 00:15:20.960 % and my protein is 20 %? Can I throw a challenge 00:15:20.960 --> 00:15:24.500 though? So say I'm at the kopitiam and my usual 00:15:24.500 --> 00:15:27.799 breakfast is two eggs, kaya toast, kopisi. Like 00:15:27.799 --> 00:15:31.539 how am I adjusting? my norms to get a higher 00:15:31.539 --> 00:15:33.759 protein meal if I'm out and about? Difficult 00:15:33.759 --> 00:15:36.000 question. I think we've all kind of eaten our 00:15:36.000 --> 00:15:38.419 kaya toast and had our two eggs and there's definitely 00:15:38.419 --> 00:15:42.320 nowhere I would say probably 15, 16 grams probably 00:15:42.320 --> 00:15:46.340 at most. That's a beautiful estimate. High end 00:15:46.340 --> 00:15:48.500 estimate, assuming your bread is packed with 00:15:48.500 --> 00:15:51.240 fortified protein. Exactly. That's most, but 00:15:51.240 --> 00:15:53.080 it's really important. I mean, really, if you 00:15:53.080 --> 00:15:56.480 cannot grab something else, I mean, I do sometimes 00:15:56.480 --> 00:15:59.539 do take some protein drink in between mid mornings 00:15:59.539 --> 00:16:02.419 just to get us going. But the one thing is really 00:16:02.419 --> 00:16:05.639 important to bear in mind is not just about protein. 00:16:06.159 --> 00:16:08.279 It is again, because if you're going to take 00:16:08.279 --> 00:16:09.919 your protein and you're not going to put in your 00:16:09.919 --> 00:16:13.240 exercise there, that protein may turn into fat, 00:16:13.460 --> 00:16:18.299 right? Yeah. So again, and it's also advisable 00:16:18.299 --> 00:16:20.620 for people who do do exercise or resistance training. 00:16:21.309 --> 00:16:23.049 I'll go to the gym in the morning sometimes to 00:16:23.049 --> 00:16:25.450 maybe try to take protein within two hours of 00:16:25.450 --> 00:16:28.409 your exercise because that's where your peak 00:16:28.409 --> 00:16:32.029 muscle protein synthesis happens as well. So 00:16:32.029 --> 00:16:36.169 you did a study back in 2023. It was the leucine 00:16:36.169 --> 00:16:39.549 enriched protein plus exercise study. Now we 00:16:39.549 --> 00:16:41.870 want to hear all about this, but before we sort 00:16:41.870 --> 00:16:45.690 of dig into what happened and what your findings 00:16:45.690 --> 00:16:48.519 were, can you just explain what leucine is? Because 00:16:48.519 --> 00:16:51.200 I feel like some people might hear this term, 00:16:51.299 --> 00:16:53.399 but not necessarily understand what it means. 00:16:53.840 --> 00:16:56.580 Other people sort of use protein as a generic 00:16:56.580 --> 00:16:59.659 term and say, oh, I get my collagen. Yeah, exactly. 00:16:59.940 --> 00:17:01.799 You know, so if you could just explain to us 00:17:01.799 --> 00:17:04.319 what is leucine? Yeah, I mean, protein, as you 00:17:04.319 --> 00:17:06.420 said, is just a buzzword, right? A bit like exercise 00:17:06.420 --> 00:17:09.400 is another buzzword. I mean, protein, you have 00:17:09.400 --> 00:17:11.700 different types of protein. You have animal protein, 00:17:11.920 --> 00:17:16.309 you have plant proteins. And leucine is one of 00:17:16.309 --> 00:17:19.269 the amino acids. It's one of the building blocks 00:17:19.269 --> 00:17:23.190 within the protein. Most proteins, or rather 00:17:23.190 --> 00:17:25.410 I would say most animal proteins and some plant 00:17:25.410 --> 00:17:28.670 proteins do have embed leucine in it already. 00:17:29.450 --> 00:17:32.970 And you really need to think about your quality 00:17:32.970 --> 00:17:36.210 of your protein. So we all know, for example, 00:17:36.349 --> 00:17:38.269 whey protein, you know, has got leucine in it. 00:17:38.309 --> 00:17:40.309 You probably don't need additional leucine. But 00:17:40.309 --> 00:17:42.569 again, if you are taking some different types 00:17:42.569 --> 00:17:44.829 of protein or different types of plant protein, 00:17:45.029 --> 00:17:48.130 you need to consciously be aware about which 00:17:48.130 --> 00:17:50.769 are the ones that contain leucine because it 00:17:50.769 --> 00:17:54.369 does accelerate your muscle protein synthesis. 00:17:56.069 --> 00:17:59.089 I mean, there's some plant proteins that do have 00:17:59.089 --> 00:18:02.089 leucine as well. What are some of those? Soy 00:18:02.089 --> 00:18:09.299 protein. tofu, tempeh, pea protein, you can consider. 00:18:09.880 --> 00:18:13.759 So again, it's just being conscious about protein 00:18:13.759 --> 00:18:17.339 as a whole. And so what did you find in that 00:18:17.339 --> 00:18:20.200 study? Yeah, so really interesting. I mean, this 00:18:20.200 --> 00:18:23.099 is a study that one of our co -authors was somebody 00:18:23.099 --> 00:18:26.180 from Health Promotion Board and another co -author 00:18:26.180 --> 00:18:28.980 from Thomaset Polytechnic, who also looks at 00:18:28.980 --> 00:18:33.210 nutrition. And we actually focus on people in 00:18:33.210 --> 00:18:35.390 their declining trajectory, still independent, 00:18:35.930 --> 00:18:39.289 but we call pre -frailty. What age range is that? 00:18:39.589 --> 00:18:42.269 That was 60 years old and above for people with 00:18:42.269 --> 00:18:44.789 pre -frailty. And, you know, it may just mean 00:18:44.789 --> 00:18:47.309 I feel a bit tired. I feel I'm slowing down a 00:18:47.309 --> 00:18:51.009 little bit. And who are taking less than one 00:18:51.009 --> 00:18:56.410 gram per kilogram per body weight. So if somebody's 00:18:56.410 --> 00:19:00.589 60. And they're taking anything less than 60 00:19:00.589 --> 00:19:03.470 grams a day, which still comes to 20 grams each 00:19:03.470 --> 00:19:06.529 meal, which I'm sure a lot of people will qualify 00:19:06.529 --> 00:19:11.970 for that. And we gave them additional about 17 00:19:11.970 --> 00:19:15.730 grams of protein. So just a top up of 17 grams. 00:19:15.869 --> 00:19:17.890 It was just a top up. And what form was that? 00:19:18.190 --> 00:19:21.690 Interestingly, we worked with different F &B 00:19:21.690 --> 00:19:27.349 companies locally. Well, you know, even soy milk 00:19:27.349 --> 00:19:30.630 and granola bars with soy milk, chicken porridge. 00:19:30.730 --> 00:19:33.210 So these are the ones with the local F &B companies 00:19:33.210 --> 00:19:35.789 that she provided to the participants. Wow, okay. 00:19:36.009 --> 00:19:39.130 And they actually beefed their protein up on 00:19:39.130 --> 00:19:43.210 average to about 1 .3 grams per kilogram per 00:19:43.210 --> 00:19:48.349 day just by supplementing the 17 gram. And interestingly, 00:19:48.630 --> 00:19:54.630 for those who took the protein, and did exercise. 00:19:54.849 --> 00:19:57.410 And the exercise, there was a resistant component, 00:19:57.690 --> 00:20:00.190 but it was kind of, we call it multi -domain. 00:20:00.190 --> 00:20:03.410 There's some cognitive exercise. There was resistant 00:20:03.410 --> 00:20:06.730 component, balance component. And at three months, 00:20:06.869 --> 00:20:10.509 for people who had the protein and exercise, 00:20:10.769 --> 00:20:14.089 improved in all their physical function measures. 00:20:15.690 --> 00:20:21.809 Walking speed, sit to stand, balance, falls. 00:20:22.799 --> 00:20:25.660 And also inflammation. So we did check some blood 00:20:25.660 --> 00:20:27.619 tests to see whether it affected inflammation 00:20:27.619 --> 00:20:30.859 in your body. As we know, when we reach 40 years 00:20:30.859 --> 00:20:33.339 old, the inflammation in our body just goes higher 00:20:33.339 --> 00:20:35.079 and higher and higher. And that's where the fat 00:20:35.079 --> 00:20:39.160 gets deposited. But for people who only consume 00:20:39.160 --> 00:20:44.500 the protein without exercise, we did notice the 00:20:44.500 --> 00:20:47.880 inflammation level did go down. However, the 00:20:47.880 --> 00:20:51.619 muscle mass did not really reach any significant 00:20:51.619 --> 00:20:56.140 level. So it really shows that it's the resistance 00:20:56.140 --> 00:21:00.259 exercise that stretches the muscle, that releases 00:21:00.259 --> 00:21:03.559 all the goodies from the muscle that actually 00:21:03.559 --> 00:21:06.519 helps you in different parts of your body. So 00:21:06.519 --> 00:21:11.900 basically, the protein is good, but in order 00:21:11.900 --> 00:21:13.700 for it to work, you need the combination of the 00:21:13.700 --> 00:21:16.799 two. The strength training or the exercise must 00:21:16.799 --> 00:21:21.140 be combined with protein, but in this case, leucine. 00:21:21.529 --> 00:21:23.670 In this case, it was leucine and protein. Okay. 00:21:23.849 --> 00:21:27.910 So leucine, you actually need less than three 00:21:27.910 --> 00:21:31.809 grams of leucine. Okay. Is that overall or per 00:21:31.809 --> 00:21:35.869 meal? It's about per meal. Okay. Yeah. So we 00:21:35.869 --> 00:21:39.109 supplemented with leucine and protein. Okay. 00:21:39.569 --> 00:21:44.130 Because some of the protein diet or the protein 00:21:44.130 --> 00:21:46.390 food that they received was mainly plant protein, 00:21:46.470 --> 00:21:50.220 soy and granola. But yeah, so it was protein 00:21:50.220 --> 00:21:54.000 plus the leucine. Yeah. So anything between two 00:21:54.000 --> 00:21:56.440 to three grams per meal is actually sufficient. 00:21:56.740 --> 00:21:58.400 The way we explain it to clients, I think you've 00:21:58.400 --> 00:22:00.519 probably used this metaphor as well, is that 00:22:00.519 --> 00:22:03.539 protein loads the gun, resistance training pulls 00:22:03.539 --> 00:22:06.259 the trigger, right? So if you really want muscles 00:22:06.259 --> 00:22:08.740 to develop, it's not enough to just eat these 00:22:08.740 --> 00:22:10.819 enriched foods or these protein rich foods. It's 00:22:10.819 --> 00:22:13.940 that you must also do the exercise. Now I'm interested 00:22:13.940 --> 00:22:16.859 in this experiment. What was the resistance exercise 00:22:16.859 --> 00:22:20.029 program? that they were on? It's a very valid 00:22:20.029 --> 00:22:22.910 question. And again, this was done at the community 00:22:22.910 --> 00:22:25.130 setting. This was done in community centers, 00:22:25.210 --> 00:22:31.289 in the white deck. And it was just resistant 00:22:31.289 --> 00:22:34.609 bands, really. Perfect. We used to, you know, 00:22:34.650 --> 00:22:36.650 we used to tie the resistant band on the pillars 00:22:36.650 --> 00:22:38.630 and then they used to sit there and pull on the 00:22:38.630 --> 00:22:41.910 resistant bands. It could just be sit to stand, 00:22:42.210 --> 00:22:45.130 try to stand up from your chair without holding 00:22:45.130 --> 00:22:49.180 the handles. You could do balance exercise. You 00:22:49.180 --> 00:22:51.859 could just walk in a tandem gait. If you're worried 00:22:51.859 --> 00:22:53.599 about falling, you can have a stack of chairs, 00:22:53.740 --> 00:22:55.900 I mean, a line of chairs there. It could be as 00:22:55.900 --> 00:22:57.700 simple as that. Really simple stuff, though. 00:22:57.740 --> 00:22:59.980 Things that your elderly parents could absolutely 00:22:59.980 --> 00:23:02.599 do at home. Absolutely. Because I guess this 00:23:02.599 --> 00:23:04.940 is, it's like for untrained individuals, that 00:23:04.940 --> 00:23:09.240 is loading their muscles in a way in which they 00:23:09.240 --> 00:23:10.900 would never have done. Now, obviously someone 00:23:10.900 --> 00:23:13.359 like Amanda could definitely. Yeah. I wouldn't 00:23:13.359 --> 00:23:15.740 be getting jacked from like hundreds of sit to 00:23:15.740 --> 00:23:18.480 stand. Okay. But, but again, my, my elderly in 00:23:18.480 --> 00:23:20.460 -laws would like, that's something that would 00:23:20.460 --> 00:23:22.420 work for them. I need to know about this term 00:23:22.420 --> 00:23:25.160 pre -frailty. So thinking about what, what my 00:23:25.160 --> 00:23:26.680 husband and I do at our preventive health clinic 00:23:26.680 --> 00:23:29.259 is we're, you know, we're focusing on before 00:23:29.259 --> 00:23:33.930 the disease. So pre -diabetes, early signs of 00:23:33.930 --> 00:23:38.329 insulin resistance. So pre -frailty, is this 00:23:38.329 --> 00:23:42.690 an ALMI cutoff? Is there a diagnostic for pre 00:23:42.690 --> 00:23:45.109 -frailty? So there are many, many diagnostic 00:23:45.109 --> 00:23:48.690 criteria, many terms that we could use to classify 00:23:48.690 --> 00:23:52.390 ourselves as pre -frailty. So your ALMI, which 00:23:52.390 --> 00:23:56.990 is essentially muscle mass, it's mainly, I would 00:23:56.990 --> 00:24:01.289 say, for early sarcopenia or possible sarcopenia. 00:24:01.390 --> 00:24:04.990 Because sarcopenia essentially means low muscle 00:24:04.990 --> 00:24:07.890 strength through hand grip strength and low muscle 00:24:07.890 --> 00:24:12.109 mass. Low muscle mass alone may not necessarily 00:24:12.109 --> 00:24:14.609 classify you as being sarcopenic. It has to be 00:24:14.609 --> 00:24:17.299 low function. It has to be low function. Pre 00:24:17.299 --> 00:24:20.799 -frail, I mean, we use simple skills like a frail 00:24:20.799 --> 00:24:25.220 scale, but some of the indication is you feel 00:24:25.220 --> 00:24:28.380 extraordinarily tired. If you go up the stairs, 00:24:28.559 --> 00:24:31.140 you have to hold the handrails. So this is a 00:24:31.140 --> 00:24:33.119 self -guided questionnaire. You could do self 00:24:33.119 --> 00:24:35.220 -guided questionnaire. The frail scale, by the 00:24:35.220 --> 00:24:38.400 way. Yeah, I love it. I love it. If you Google 00:24:38.400 --> 00:24:42.640 a frail scale, essentially fatigue, difficulty 00:24:42.640 --> 00:24:47.019 walking one bus stop, difficulty. climbing one 00:24:47.019 --> 00:24:50.660 slide of stairs. If you have five or more chronic 00:24:50.660 --> 00:24:53.559 illness or you have lost... Five or more chronic 00:24:53.559 --> 00:24:57.319 illnesses? You pre -failed. Okay. You definitely 00:24:57.319 --> 00:25:01.039 had a frailty. Yes. Or you have lost weight, 00:25:01.119 --> 00:25:03.980 basically significant weight loss. And I guess 00:25:03.980 --> 00:25:05.920 with that sort of weight loss, you're talking 00:25:05.920 --> 00:25:08.740 more about... muscle mass loss or is it just 00:25:08.740 --> 00:25:11.180 overall body weight? Weight loss, it's another 00:25:11.180 --> 00:25:13.640 story altogether. I think we all want to lose 00:25:13.640 --> 00:25:15.759 weight, but I think the most important thing 00:25:15.759 --> 00:25:19.119 to remember is we have to make extra effort not 00:25:19.119 --> 00:25:21.599 to lose your muscles. There you go. Preach, Reshma. 00:25:22.000 --> 00:25:24.940 Yes. While you're trying, because I've seen so 00:25:24.940 --> 00:25:27.900 many people who try to skip meals, who try to 00:25:27.900 --> 00:25:30.700 eat small portions, thinking they're going to 00:25:30.700 --> 00:25:33.579 lose weight, they end up losing muscle. Yes. 00:25:34.240 --> 00:25:37.240 And with Asian particularly, there's this high 00:25:37.240 --> 00:25:40.220 prevalence of skinny fat syndrome. They may be 00:25:40.220 --> 00:25:43.380 skinny, but they have high percentage of body 00:25:43.380 --> 00:25:45.839 fat. Can you talk about the sarcopenic obese? 00:25:46.400 --> 00:25:48.200 Because I think that's kind of, that would be 00:25:48.200 --> 00:25:51.099 the term -ish for skinny fat, but almost like 00:25:51.099 --> 00:25:55.740 low muscle fat. So again, sarcopenic obese. So 00:25:55.740 --> 00:25:58.220 sarcopenic is muscle loss and obese is obese. 00:25:59.740 --> 00:26:01.740 We actually have another study that we've done 00:26:01.740 --> 00:26:05.099 locally amongst the population Bukit Panjang, 00:26:05.380 --> 00:26:10.799 about 1 ,000 or older people above 60 -year -old. 00:26:10.880 --> 00:26:13.480 But essentially what it really means is BMI is 00:26:13.480 --> 00:26:16.920 not real marker for obesity. BMI is a composite 00:26:16.920 --> 00:26:20.380 of fat mass and fat -free mass, which is muscle 00:26:20.380 --> 00:26:25.240 again, right? And what predicted a bad outcome 00:26:25.240 --> 00:26:30.240 in somebody was their waist circumference. BMI 00:26:30.240 --> 00:26:35.039 and high waist circumference. And people with 00:26:35.039 --> 00:26:39.640 even normal BMI and high waist circumference 00:26:39.640 --> 00:26:43.319 did equally bad in their function, their cognition, 00:26:43.599 --> 00:26:46.920 their quality of life. So then BMI wasn't actually 00:26:46.920 --> 00:26:50.779 predictive of poor function. No, it didn't. So 00:26:50.779 --> 00:26:54.039 people with high BMI with a normal waist size. 00:26:54.799 --> 00:26:56.960 waist circumference they actually did much better 00:26:56.960 --> 00:26:59.559 especially men what would you consider as uh 00:26:59.559 --> 00:27:02.859 i guess um a normal i mean i don't have normal 00:27:02.859 --> 00:27:05.339 yeah like what what would the cutoff be for a 00:27:05.339 --> 00:27:07.759 waist circumference let's say for a woman for 00:27:07.759 --> 00:27:11.059 women um it's about 30 inches so if you're wearing 00:27:11.059 --> 00:27:13.940 pants that uh much larger than that and for men 00:27:13.940 --> 00:27:17.059 i would go for 40 40 feels quite generous. That's 00:27:17.059 --> 00:27:18.819 pretty generous. I was just going to say, I was 00:27:18.819 --> 00:27:23.359 like, wow, that is generous. Yeah. And interestingly, 00:27:23.539 --> 00:27:25.599 again, I had another patient who told me one 00:27:25.599 --> 00:27:28.440 of the ways to know whether you've got a big 00:27:28.440 --> 00:27:31.299 waist circumference is to, if you eat and the 00:27:31.299 --> 00:27:34.480 food drops on your tummy, and that's a sign you 00:27:34.480 --> 00:27:38.220 have a higher waist. Oh, so that's, you know 00:27:38.220 --> 00:27:41.660 what? Well, I don't know. It happened to me this 00:27:41.660 --> 00:27:45.980 morning. I was kind of trying to lean over, having 00:27:45.980 --> 00:27:48.619 my cottage cheese on my toast as I bit into it, 00:27:48.660 --> 00:27:50.700 the kind of cottage cheese drop. So I'm going 00:27:50.700 --> 00:27:52.859 to take that as in, I don't think it was my big 00:27:52.859 --> 00:27:55.019 tummy, but more what I was eating. I remember 00:27:55.019 --> 00:27:57.140 a girlfriend who was well endowed telling me 00:27:57.140 --> 00:27:59.400 that that was a constant battle for her is food. 00:27:59.420 --> 00:28:00.720 And I was like, yeah, it doesn't really happen 00:28:00.720 --> 00:28:03.359 for me. It just kind of slides right down. Not 00:28:03.359 --> 00:28:06.759 a lot going on here. You also did another study, 00:28:06.819 --> 00:28:11.359 which was whey protein and vitamin D. Now, can 00:28:11.359 --> 00:28:13.700 you tell us a little bit about that study? Now, 00:28:13.779 --> 00:28:16.099 what was that study about and what were your 00:28:16.099 --> 00:28:18.920 findings? Yeah, so this was actually the PRO 00:28:18.920 --> 00:28:21.660 -WIDE study that was actually done in Europe, 00:28:21.779 --> 00:28:25.200 if I'm not mistaken. That was an RCT, RCT one? 00:28:25.279 --> 00:28:28.660 Yeah, it was an RCT, yes. But what they did, 00:28:28.759 --> 00:28:31.759 okay, that was a really different population 00:28:31.759 --> 00:28:35.420 category. So those people were really sarcopenic. 00:28:35.619 --> 00:28:40.440 They really had low... functional kind of strength 00:28:40.440 --> 00:28:45.839 and much lower muscle mass. And they then categorized 00:28:45.839 --> 00:28:49.960 to one group that got the whey protein and vitamin 00:28:49.960 --> 00:28:54.559 D, and the other group did nothing. And, I mean, 00:28:54.579 --> 00:28:57.160 again, it showed that those taking protein and 00:28:57.160 --> 00:29:01.720 vitamin D had much lower inflammation at three 00:29:01.720 --> 00:29:04.259 months. But in terms of functional measures, 00:29:05.039 --> 00:29:06.940 Because there's no exercise in there. There was 00:29:06.940 --> 00:29:09.680 only protein, right? I mean, there was a very 00:29:09.680 --> 00:29:13.240 marginal improvement in sit to stand by about 00:29:13.240 --> 00:29:17.579 one over seconds. And very, very, very marginal 00:29:17.579 --> 00:29:20.259 improvement in muscle mass. But that was about 00:29:20.259 --> 00:29:23.799 it. So while the study did show it was positive, 00:29:23.960 --> 00:29:26.180 yes, it was good. But if you really look... deep 00:29:26.180 --> 00:29:29.119 down to the numbers, without exercise, you're 00:29:29.119 --> 00:29:30.619 not going to get much out of it. It could have 00:29:30.619 --> 00:29:32.519 been better. It could have been much better, 00:29:32.640 --> 00:29:34.779 yes. I'll give you a case study. Lives in my 00:29:34.779 --> 00:29:37.180 house, my mother -in -law. So my husband and 00:29:37.180 --> 00:29:39.640 I took her in -body recently, and we've been 00:29:39.640 --> 00:29:42.559 tracking her SMI and ALMI, you know, same. And 00:29:42.559 --> 00:29:46.099 unfortunately, it has declined from 5 .7, already 00:29:46.099 --> 00:29:49.640 not superb, to 5 .6. And so we're inching toward 00:29:49.640 --> 00:29:52.319 that sarcopenic threshold. And so, which I recently 00:29:52.319 --> 00:29:54.500 found out, by the way, from Dr. Mia. has actually 00:29:54.500 --> 00:29:57.720 gone up to 5 .5. Is that true for the Asian working 00:29:57.720 --> 00:29:59.980 sarcopenia group? I mean, they have a different 00:29:59.980 --> 00:30:02.420 cutoff, but it's about the same as before, though. 00:30:02.460 --> 00:30:05.319 We haven't really changed very much, unless if 00:30:05.319 --> 00:30:08.839 you're younger. Oh, okay. I guess that must be 00:30:08.839 --> 00:30:09.579 what she's talking about. We've got different 00:30:09.579 --> 00:30:12.559 age, yes. But yeah, so it's been declining. We've 00:30:12.559 --> 00:30:14.980 been concerned. And of course, first line of 00:30:14.980 --> 00:30:17.500 defense. they're willing to take supplements, 00:30:17.720 --> 00:30:19.880 right? So she was willing to kind of hear our 00:30:19.880 --> 00:30:21.859 spiel about the protein and hear our spiel about 00:30:21.859 --> 00:30:24.240 the vitamin D. So we did that for a bit, but 00:30:24.240 --> 00:30:25.940 it didn't really make a huge difference. And 00:30:25.940 --> 00:30:28.720 so finally we were able to actually get both 00:30:28.720 --> 00:30:31.799 my mother and father -in -law into the gym, working 00:30:31.799 --> 00:30:34.539 with a personal trainer that is experienced in 00:30:34.539 --> 00:30:37.200 working with elderly and helping. And what's 00:30:37.200 --> 00:30:38.779 interesting is exactly what you said. And now 00:30:38.779 --> 00:30:40.740 we haven't, that intervention has just begun. 00:30:40.859 --> 00:30:42.359 So literally they went for their first session 00:30:42.359 --> 00:30:45.240 two weeks ago, but I would venture to guess. 00:30:46.139 --> 00:30:49.119 that seeing that intervention play out over 12 00:30:49.119 --> 00:30:51.859 weeks is going to produce better results than 00:30:51.859 --> 00:30:53.480 the nutritional intervention alone based on your 00:30:53.480 --> 00:30:56.839 work. Absolutely. I mean, even just one month 00:30:56.839 --> 00:31:00.940 with the gym, perhaps, and the nutritional supplements, 00:31:01.279 --> 00:31:04.200 I'm sure, you know, they will start to feel much 00:31:04.200 --> 00:31:06.519 better. But in terms of all the other measures, 00:31:06.619 --> 00:31:08.779 you need to wait for three months at least. And 00:31:08.779 --> 00:31:11.019 I think the other thing that we forget is after 00:31:11.019 --> 00:31:13.319 three months, a lot of people drop it. Yes. Yes, 00:31:13.319 --> 00:31:15.079 I'm better. I don't need it anymore. They see 00:31:15.079 --> 00:31:16.119 the change. They're like, well, that's enough. 00:31:16.220 --> 00:31:19.099 I fixed it. Yeah, but that's not the way. It's 00:31:19.099 --> 00:31:21.299 just the continuation is the persistence. You 00:31:21.299 --> 00:31:23.140 could do something else, but it needs to continue. 00:31:23.380 --> 00:31:26.099 Yeah, and the sad truth is the effort level actually 00:31:26.099 --> 00:31:28.359 kind of keeps going up, right? It's like you 00:31:28.359 --> 00:31:31.759 still need to progress. The newbie gains only 00:31:31.759 --> 00:31:35.319 last so long. Yeah. And, you know, I feel like 00:31:35.319 --> 00:31:37.359 even women that we see, you know, they're on 00:31:37.359 --> 00:31:39.500 this like weight loss journey, but they don't 00:31:39.500 --> 00:31:41.339 really think about the long term. They just think 00:31:41.339 --> 00:31:44.119 about, right, when I get to this weight or this 00:31:44.119 --> 00:31:46.440 body composition, which actually is never really 00:31:46.440 --> 00:31:47.920 the body composition, it's always the weight, 00:31:47.980 --> 00:31:50.779 you know, then I'll be fine. But it's kind of 00:31:50.779 --> 00:31:52.960 like, well, you kind of need to progress and 00:31:52.960 --> 00:31:55.220 continue because otherwise you'll fall back into 00:31:55.220 --> 00:31:57.920 bad habits and then be... probably worse off 00:31:57.920 --> 00:32:01.319 before you started as well. I would argue that 00:32:01.319 --> 00:32:03.799 a weight loss journey that involves disproportionate 00:32:03.799 --> 00:32:05.799 muscle loss is going to leave you worse off. 00:32:06.119 --> 00:32:07.740 Absolutely. Yeah, I agree. And people forget 00:32:07.740 --> 00:32:10.000 about it. You mentioned before that sort of 30 00:32:10.000 --> 00:32:13.299 grams per meal is like the ideal amount. Now, 00:32:13.319 --> 00:32:17.619 if we were to break that down as a per gram for 00:32:17.619 --> 00:32:19.839 body weight, what do you recommend then as a 00:32:19.839 --> 00:32:22.819 sort of a daily total based off of your body 00:32:22.819 --> 00:32:27.150 weight? I would say probably 1 .2 grams. per 00:32:27.150 --> 00:32:30.009 kilogram of body weight. So again, you just need 00:32:30.009 --> 00:32:32.109 to calculate if you're 40 kilograms or you're 00:32:32.109 --> 00:32:33.970 50 kilograms, you can just break it, you know, 00:32:33.990 --> 00:32:36.150 you can just calculate. For some, it could be 00:32:36.150 --> 00:32:38.990 20, between 20 to 30, depending on your weight. 00:32:39.170 --> 00:32:41.410 And that's a minimum, right? Oh, that's the minimum. 00:32:41.710 --> 00:32:44.089 Absolutely. That's the minimum. I mean, I have 00:32:44.089 --> 00:32:46.430 to say that the recommended daily allowance, 00:32:46.509 --> 00:32:50.549 people will kind of argue and say it's 0 .8 grams 00:32:50.549 --> 00:32:54.130 per kilogram per body weight. However, if you 00:32:54.130 --> 00:32:56.509 go to the Health Promotion Board website, they've 00:32:56.509 --> 00:33:00.750 now amended that to 1 .2. If I'm not mistaken, 00:33:00.829 --> 00:33:03.210 I think it's in about 50 or 55. I'm not quite 00:33:03.210 --> 00:33:06.009 sure, but they've amended that. But really for 00:33:06.009 --> 00:33:08.529 women, it's a different ballgame altogether because 00:33:08.529 --> 00:33:11.650 it's just the hormonal changes that are happening. 00:33:11.970 --> 00:33:14.210 And if we don't intervene then, you're going 00:33:14.210 --> 00:33:16.710 to pay the price for it. So what do you think 00:33:16.710 --> 00:33:19.089 is the ideal then? So if 1 .2 is the bare minimum, 00:33:19.309 --> 00:33:21.410 what do you think women should be aiming for? 00:33:21.980 --> 00:33:26.339 Well, think 1 .2 to 1 .3 or 1 .2 to 1 .4. I think 00:33:26.339 --> 00:33:29.079 you don't want to take too much as well. I mean, 00:33:29.099 --> 00:33:31.420 there's studies to show. I mean, I recently reviewed 00:33:31.420 --> 00:33:34.859 a study, you know, somebody and they were taking 00:33:34.859 --> 00:33:38.740 protein 1 .8 gram and that was definitely harmful. 00:33:38.900 --> 00:33:40.940 So you don't want it to go the other extreme. 00:33:42.099 --> 00:33:47.059 Yeah, harmful in what way? I mean, with very 00:33:47.059 --> 00:33:51.380 high protein. Depending again, what's your underlying 00:33:51.380 --> 00:33:53.559 condition is, obviously you want to make sure 00:33:53.559 --> 00:33:58.339 you have no kidney disease. I mean, I can't exactly 00:33:58.339 --> 00:34:00.819 remember, but obviously mortality is the other 00:34:00.819 --> 00:34:03.000 part that you need to worry about. But again, 00:34:03.079 --> 00:34:06.039 maintaining a balance of 1 .2, I would say to 00:34:06.039 --> 00:34:09.219 1 .5. Obviously, if you're doing a lot of weightlifting, 00:34:09.559 --> 00:34:12.619 you can take more. That's perfectly fine. And 00:34:12.619 --> 00:34:14.300 I'll argue if you're building a baby, you might 00:34:14.300 --> 00:34:17.409 need some more. Yes, yes. Again, if you're ill, 00:34:17.590 --> 00:34:20.449 if you're hospitalized, you're doing weightlifting, 00:34:20.789 --> 00:34:23.650 I mean, you know, much higher than 1 .5, I mean, 00:34:23.690 --> 00:34:27.130 over 1 .5, 1 .6 is okay. But on a daily basis, 00:34:27.190 --> 00:34:30.329 I would say 1 .2 to 1 .5 will be the right amount. 00:34:30.710 --> 00:34:33.590 So based off of your sort of activity levels 00:34:33.590 --> 00:34:37.730 and your personal needs, you should adjust your 00:34:37.730 --> 00:34:40.619 protein intake. depending on what you're doing. 00:34:40.860 --> 00:34:42.539 Absolutely. Because as I said, if you're going 00:34:42.539 --> 00:34:44.179 to take a lot of protein and you're not going 00:34:44.179 --> 00:34:47.139 to exercise, that is going to turn into fat. 00:34:47.260 --> 00:34:49.820 Yeah. Yeah. That needs to be heard as well. Right. 00:34:49.900 --> 00:34:52.400 Protein isn't magic in that sense. It's not above, 00:34:52.460 --> 00:34:54.679 you know, it's a provision of calories just like 00:34:54.679 --> 00:34:57.539 anything else. Right. So if we were to sort of 00:34:57.539 --> 00:35:01.559 look at sort of early indications then of, of 00:35:01.559 --> 00:35:04.460 pre -frailty, what would you say women in their 00:35:04.460 --> 00:35:07.280 forties should be mindful of? You know, the very 00:35:07.280 --> 00:35:10.639 common symptoms, including now we've got an ongoing 00:35:10.639 --> 00:35:13.380 study in the community, is fatigue. You'll be 00:35:13.380 --> 00:35:16.880 amazed, but one third of them say they feel tired 00:35:16.880 --> 00:35:19.460 most of the time. And obviously the tiredness 00:35:19.460 --> 00:35:23.099 also comes with sleep. And we know with sleep, 00:35:23.159 --> 00:35:26.440 it affects your, basically your body hormones, 00:35:26.539 --> 00:35:30.199 affects your, what we call the cortisol in your 00:35:30.199 --> 00:35:33.539 body. When that goes up, the fat level goes up. 00:35:34.799 --> 00:35:37.219 So fatigue is definitely one of the ones that 00:35:37.219 --> 00:35:40.179 you need to be wary about. Other things, as I 00:35:40.179 --> 00:35:42.460 said, if you sit on a low sofa and you have a 00:35:42.460 --> 00:35:44.800 problem getting up, then you need to worry about 00:35:44.800 --> 00:35:46.960 it. If you go up the stairs and you're worried 00:35:46.960 --> 00:35:50.099 that your balance is affected, you need to worry 00:35:50.099 --> 00:35:53.360 about it. Okay, so balance, getting on and off 00:35:53.360 --> 00:35:55.480 a chair without assistance or having trouble 00:35:55.480 --> 00:35:57.679 getting on and off a chair, unexplained fatigue 00:35:57.679 --> 00:36:00.840 potentially. But I think exactly what you said, 00:36:00.940 --> 00:36:03.599 this is confounded. with other lifestyle elements, 00:36:03.800 --> 00:36:07.239 right? If, for example, I'm undernourished, I 00:36:07.239 --> 00:36:09.739 may have low energy. If I'm terribly, if I'm 00:36:09.739 --> 00:36:11.639 sleeping terribly, short sleep, interrupted sleep, 00:36:11.739 --> 00:36:14.039 I might be, you know, so is it worth it in your 00:36:14.039 --> 00:36:17.320 opinion to kind of look at these lifestyle elements 00:36:17.320 --> 00:36:20.260 one by one? And then kind of at what point do 00:36:20.260 --> 00:36:22.320 you get down to the fact that, hey, you just 00:36:22.320 --> 00:36:24.219 don't have a lot of muscle? I would think it's 00:36:24.219 --> 00:36:26.940 good to be conscious. I mean, I'm usually because 00:36:26.940 --> 00:36:29.360 the fact that I know the facts now and I'm almost 00:36:29.360 --> 00:36:33.300 mid 50s now. So I'm usually very, very conscious. 00:36:33.360 --> 00:36:35.780 So if I feel tired that particular few weeks 00:36:35.780 --> 00:36:38.159 and it's always a question is why? Is it because 00:36:38.159 --> 00:36:40.920 I'm not sleeping enough? Is it because my diet 00:36:40.920 --> 00:36:43.599 has been bad? And, you know, is it because I'm 00:36:43.599 --> 00:36:45.500 just too stressed because I have a deadline to 00:36:45.500 --> 00:36:49.480 get to? So it's always kind of think. And again, 00:36:49.579 --> 00:36:52.400 you need to also think if I'm fatigued and I've 00:36:52.400 --> 00:36:55.019 ruled out and ticked all these boxes, do I have 00:36:55.019 --> 00:36:57.699 a medical reason to be fatigued, right? So we've 00:36:57.699 --> 00:37:00.139 seen a few people with undiagnosed diabetes who 00:37:00.139 --> 00:37:04.400 start to feel fatigued. fatigue um and um like 00:37:04.400 --> 00:37:06.699 thyroid problem underactive thyroid will make 00:37:06.699 --> 00:37:09.760 you fatigue as well i guess iron issues would 00:37:09.760 --> 00:37:12.579 be a big one as well especially in the 40s because 00:37:12.579 --> 00:37:15.340 uh you know if you're approaching well in the 00:37:15.340 --> 00:37:18.559 perimenopause time you know you get heavy bleedings 00:37:18.559 --> 00:37:20.719 and things like that so you do have to worry 00:37:20.719 --> 00:37:24.059 about your hemoglobin as well yeah so so it's 00:37:24.059 --> 00:37:25.960 all about thinking that and again say if you 00:37:25.960 --> 00:37:28.219 have difficulty trying to stand up from a low 00:37:28.219 --> 00:37:31.070 seat or a sofa The question is, is it something, 00:37:31.170 --> 00:37:33.349 do I have a back pain? Do I have a back trouble? 00:37:33.469 --> 00:37:36.809 Or do I need to build up on my core muscles even 00:37:36.809 --> 00:37:39.590 more? So it's always, I think it's very important 00:37:39.590 --> 00:37:41.730 to ask yourself why and then you kind of dig 00:37:41.730 --> 00:37:45.369 down, kind of dig deeper about what can I do 00:37:45.369 --> 00:37:48.530 about it. So we're going to move on to our favourite 00:37:48.530 --> 00:37:51.250 segment, and that is Fuel Your 40s, which is 00:37:51.250 --> 00:37:53.329 sponsored by The Meat Club. And The Meat Club 00:37:53.329 --> 00:37:56.969 can offer $20 off your first order with code 00:37:56.969 --> 00:37:59.630 TFF20. And they have a question for you, Reshma. 00:37:59.730 --> 00:38:01.809 And that question is, if you had to design a 00:38:01.809 --> 00:38:04.250 simple high -protein meal for a woman who is 00:38:04.250 --> 00:38:07.210 busy in midlife, what would that be? It depends 00:38:07.210 --> 00:38:09.469 what meal is it. If you're talking about breakfast, 00:38:09.610 --> 00:38:12.349 it could be as simple as Greek yogurt, chia seed, 00:38:12.469 --> 00:38:17.039 fruits and nuts. If you're on the run, you can 00:38:17.039 --> 00:38:22.579 get the protein bowl with quinoa in it with, 00:38:22.659 --> 00:38:25.380 well, you can have egg, you can have chicken, 00:38:25.460 --> 00:38:27.699 you know, supplemented with greens. But each 00:38:27.699 --> 00:38:29.179 time you eat, you just need to think about what 00:38:29.179 --> 00:38:32.400 am I eating and how much protein it is. And again, 00:38:32.619 --> 00:38:34.880 if you, for your lunch and dinner, make sure 00:38:34.880 --> 00:38:37.199 you have at least a palm -sized chicken, fish, 00:38:37.380 --> 00:38:39.739 meat in it. Yeah, I love that. That's so easy, 00:38:39.800 --> 00:38:42.159 right? If you're wondering what is enough. And 00:38:42.159 --> 00:38:44.199 I think it's a really helpful kind of visual 00:38:44.199 --> 00:38:46.860 aid as well for folks that are used to eating, 00:38:46.920 --> 00:38:49.440 let's say, a soup that has these little shards 00:38:49.440 --> 00:38:51.420 of chicken in it, right? Does that add up to 00:38:51.420 --> 00:38:54.460 a palm? Let's be honest, it does not. So it's 00:38:54.460 --> 00:38:57.280 a helpful metric. Yeah, and I think a lot of 00:38:57.280 --> 00:38:59.280 people, they think that they're eating enough. 00:38:59.380 --> 00:39:02.139 Yeah, because protein is there. Yeah. It had 00:39:02.139 --> 00:39:04.639 chicken. But did it have enough chicken? You 00:39:04.639 --> 00:39:07.800 know, it had fish, but was it a fishbowl? You 00:39:07.800 --> 00:39:09.460 know, like what's the quality of this protein? 00:39:09.699 --> 00:39:11.719 A lot of my patients, when they get a palm -sized, 00:39:11.860 --> 00:39:14.340 they actually share it with two people. That's 00:39:14.340 --> 00:39:16.179 another thing to remember. That is, you have 00:39:16.179 --> 00:39:17.579 never seen me sharing a palm -sized protein, 00:39:17.639 --> 00:39:19.340 I promise you that. We're usually doubling up. 00:39:19.340 --> 00:39:21.920 Yes, it's double, everyone, all hands on deck. 00:39:22.519 --> 00:39:25.360 And what's your favorite protein then? What do 00:39:25.360 --> 00:39:29.090 you enjoy eating? For breakfast, usually either 00:39:29.090 --> 00:39:32.630 it's Greek yogurt, as I said, or oats with fruits 00:39:32.630 --> 00:39:35.150 and nuts and supplement with a scoop of whey 00:39:35.150 --> 00:39:38.010 protein. I mean, lunch and dinner, make sure 00:39:38.010 --> 00:39:41.530 there is a palm size of either fish or chicken 00:39:41.530 --> 00:39:44.989 breast. I mean, meat, not very much, but I try 00:39:44.989 --> 00:39:47.590 to make a point. I mean, on other days, as I 00:39:47.590 --> 00:39:50.130 said, when you live in a household with three 00:39:50.130 --> 00:39:52.989 generations, you also have to be mindful. And 00:39:52.989 --> 00:39:55.190 I mean, even things like chickpeas, right? Sometimes 00:39:55.190 --> 00:39:58.010 in the evening, if you think there's not enough 00:39:58.010 --> 00:40:01.269 protein on the table, you can just make a chickpea 00:40:01.269 --> 00:40:04.349 salad with cheese and chickpeas and some tomatoes. 00:40:05.050 --> 00:40:07.510 So there's a lot of things you can do to supplement 00:40:07.510 --> 00:40:09.929 the protein in your household, even if you're 00:40:09.929 --> 00:40:13.880 staying as a family. And I think that's a big 00:40:13.880 --> 00:40:16.039 thing, isn't it? Because people say, oh, I don't 00:40:16.039 --> 00:40:18.420 like meat. Or I can't eat that much in one sitting. 00:40:18.619 --> 00:40:20.659 Okay, we'll break it up into different sources 00:40:20.659 --> 00:40:23.219 of protein, you know? We also want to play this 00:40:23.219 --> 00:40:25.119 little game that we do, and that's called Hot 00:40:25.119 --> 00:40:28.219 or Hype. I'm going to throw out some trending 00:40:28.219 --> 00:40:32.519 words, topics, phrases, and I'd like you to tell 00:40:32.519 --> 00:40:34.320 us whether you think it's hot or if you think 00:40:34.320 --> 00:40:36.460 it's hype, and then you can add in an explanation 00:40:36.460 --> 00:40:40.670 afterwards. But collagen for muscle. It's actually 00:40:40.670 --> 00:40:43.469 mainly for skin. Collagen is not for muscle. 00:40:43.769 --> 00:40:48.070 Say hype. Hype. Hype. What about protein bars? 00:40:48.349 --> 00:40:51.530 How to hype? Protein bars, I would say hot only 00:40:51.530 --> 00:40:53.409 if you choose the right protein bar with less 00:40:53.409 --> 00:40:55.250 sugar. Because I guess it could be a candy bar. 00:40:55.250 --> 00:40:59.510 Yeah, exactly right. Yeah. What about plant -based 00:40:59.510 --> 00:41:03.349 diets for muscle? How to hype? Well, it's hard. 00:41:03.710 --> 00:41:05.630 Plant -based, you have to eat the right plant 00:41:05.630 --> 00:41:09.110 -based diet and you need to make sure you get 00:41:09.110 --> 00:41:12.010 enough of it. Yeah, I think you're right. I think 00:41:12.010 --> 00:41:15.289 it's not impossible, but it will take more planning 00:41:15.289 --> 00:41:17.110 and intention. So if planning and intention are 00:41:17.110 --> 00:41:20.210 not what you have time for right now, it might 00:41:20.210 --> 00:41:22.650 not be the best path forward. What about strength 00:41:22.650 --> 00:41:25.289 training once a week? Ideally, it should be twice 00:41:25.289 --> 00:41:27.750 a week, but once a week is better than nothing. 00:41:27.769 --> 00:41:30.510 Any movement is better than nothing. Preach. 00:41:31.039 --> 00:41:32.699 Yeah. You know, there are days where I'm like, 00:41:32.780 --> 00:41:34.340 I've got 20 minutes. What can I do? That's it. 00:41:34.599 --> 00:41:37.340 Yeah. 20 minutes though is, I mean, if most people 00:41:37.340 --> 00:41:39.320 were doing 20 minutes of strength training, even 00:41:39.320 --> 00:41:41.019 once a week, that would be a vast improvement. 00:41:41.159 --> 00:41:44.219 Yeah, for sure. What about whey protein? Hot 00:41:44.219 --> 00:41:47.980 or hype? Whey protein is hot. I mean, it's well 00:41:47.980 --> 00:41:50.980 proven, there's evidence base and it doesn't 00:41:50.980 --> 00:41:53.059 have to be in the milk base. It also comes in 00:41:53.059 --> 00:41:55.420 liquid base as well. Yeah. I think I've started 00:41:55.420 --> 00:41:58.889 trying to have that. sometimes as a supplement 00:41:58.889 --> 00:42:01.789 because you don't always fancy like that creamy. 00:42:02.110 --> 00:42:04.869 Oh, I like never fancy that. Can I be honest? 00:42:04.969 --> 00:42:06.769 My husband and I have to have, well, first of 00:42:06.769 --> 00:42:08.429 all, if you've seen our protein closet, it's 00:42:08.429 --> 00:42:10.429 ridiculous. Like you just say, yeah, yeah. I 00:42:10.429 --> 00:42:13.050 mean, we're like the most, whatever, like caricatures 00:42:13.050 --> 00:42:16.010 of fit people. But I will say like, we have distinct 00:42:16.010 --> 00:42:19.889 tastes in protein. He's got a five kg bag of 00:42:19.889 --> 00:42:23.269 milk tea. Like as I'm saying it, I can't. And 00:42:23.269 --> 00:42:25.210 then, but I'm, and I'm clear way all day. Yeah. 00:42:25.289 --> 00:42:28.380 I love my like mango. my like juicy fruit, you 00:42:28.380 --> 00:42:31.579 know, my mojito. Yeah, all the funky flavors. 00:42:31.639 --> 00:42:33.739 All the funky flavors. And what about protein 00:42:33.739 --> 00:42:36.699 harms your kidneys, hot or hype? It's only if 00:42:36.699 --> 00:42:40.380 you have very severe kidney disease. And there's 00:42:40.380 --> 00:42:43.599 now guidelines that say if you're feeling weaker, 00:42:43.920 --> 00:42:45.960 even if you have kidney disease, you can still 00:42:45.960 --> 00:42:48.960 take. enough protein just let your doctors know 00:42:48.960 --> 00:42:51.159 there you go it's just like when people are like 00:42:51.159 --> 00:42:53.519 you know oh yeah people you know with blood clotting 00:42:53.519 --> 00:42:55.659 diseases can't can't take too much vitamin k 00:42:55.659 --> 00:42:58.079 well yeah i mean so people with blood clotting 00:42:58.079 --> 00:43:00.599 diseases definitely need to be on alert about 00:43:00.599 --> 00:43:02.619 a lot of things but it's like your general person 00:43:02.619 --> 00:43:05.719 can have a cup of kale it's not gonna kill you 00:43:05.719 --> 00:43:08.760 what is one myth about aging you wished women 00:43:08.760 --> 00:43:12.619 would stop believing As humans, everybody blames 00:43:12.619 --> 00:43:15.860 age for everything, including putting on weight, 00:43:16.119 --> 00:43:19.940 feeling weaker, difficulty in sleeping, joint 00:43:19.940 --> 00:43:24.079 pains. I think all that is preventable. It's 00:43:24.079 --> 00:43:27.159 all about asking yourself, why, what can I do? 00:43:27.380 --> 00:43:31.139 Which muscle strength, which part of my body 00:43:31.139 --> 00:43:34.860 do I need to strengthen? And yeah, I think, you 00:43:34.860 --> 00:43:36.920 know, we shouldn't be blaming age for all this. 00:43:40.380 --> 00:43:43.699 blame your aging process. But if you did, like 00:43:43.699 --> 00:43:46.460 you said, strengthen those particular areas, 00:43:46.659 --> 00:43:49.679 then actually they'll be in a position where 00:43:49.679 --> 00:43:52.079 it shouldn't hurt. Yeah. You don't feel the aging 00:43:52.079 --> 00:43:54.320 process. Okay. I feel the aging process every 00:43:54.320 --> 00:43:57.519 day. Every day. And my children age me so much. 00:43:57.519 --> 00:43:59.559 I have three little ones, little ones. So I was 00:43:59.559 --> 00:44:01.139 an old mom, right? So I still have a one -year 00:44:01.139 --> 00:44:04.599 -old at home, like help. But so all of that being 00:44:04.599 --> 00:44:08.989 said, you can definitely feel You can feel like 00:44:08.989 --> 00:44:11.449 a 42 -year -old 42. You can feel like a 32 -year 00:44:11.449 --> 00:44:13.949 -old 42. Or you can feel like a 62 -year -old 00:44:13.949 --> 00:44:18.150 42. And you do kind of do that to yourself. I 00:44:18.150 --> 00:44:20.409 think it's the accumulation of lifestyle choices 00:44:20.409 --> 00:44:24.030 that amplify with aging. It's not that they suddenly 00:44:24.030 --> 00:44:26.780 come on, you know. feel generally maybe like 00:44:26.780 --> 00:44:30.139 a 32 year old i'm like 36 i feel like a solid 00:44:30.139 --> 00:44:33.219 36 you know this morning my little son i was 00:44:33.219 --> 00:44:35.119 like you know doing his top button on his shirt 00:44:35.119 --> 00:44:37.460 and um i was like oh why are you so handsome 00:44:37.460 --> 00:44:39.199 and he looks at me he goes mommy why are you 00:44:39.199 --> 00:44:41.900 so old and i was like oh cheers darling thank 00:44:41.900 --> 00:44:44.960 you thank you so much savage commentary this 00:44:44.960 --> 00:44:46.400 is what you get when you're an older mom like 00:44:46.400 --> 00:44:49.829 us exactly Oh, Reshma, it's been so wonderful 00:44:49.829 --> 00:44:52.309 having you on the show. It's been amazing hearing 00:44:52.309 --> 00:44:54.469 about the studies you've been doing and the progress 00:44:54.469 --> 00:44:56.909 that you're making with ageing and frailty in 00:44:56.909 --> 00:44:59.230 the community. But before we go, we do have one 00:44:59.230 --> 00:45:01.010 final question for you. And this is a question 00:45:01.010 --> 00:45:03.050 we ask all of our guests, and that is, what's 00:45:03.050 --> 00:45:06.909 your 40s formula? What piece of advice or mantra 00:45:06.909 --> 00:45:08.889 would you like to share with our audience to 00:45:08.889 --> 00:45:11.610 help them thrive through this decade? It's important 00:45:11.610 --> 00:45:14.250 if you have not started any strength training 00:45:14.250 --> 00:45:18.469 to start tomorrow. Even 10 minutes a day is sufficient. 00:45:18.650 --> 00:45:21.110 It can be as simple as when you're brushing your 00:45:21.110 --> 00:45:23.429 teeth, you could do squats. When you're waiting 00:45:23.429 --> 00:45:26.550 for your hot water to boil, you can do some stretches. 00:45:26.889 --> 00:45:31.670 And when you eat, you just make sure or just 00:45:31.670 --> 00:45:35.190 have something in your mind or you can calculate 00:45:35.190 --> 00:45:37.449 some sum in your mind that I'm eating enough 00:45:37.449 --> 00:45:41.010 protein. Make a conscious effort to choose your 00:45:41.010 --> 00:45:44.280 food that has good quality protein. Protein and 00:45:44.280 --> 00:45:47.159 strength. You heard it from the doc, okay? So 00:45:47.159 --> 00:45:49.039 now, you know, hear it from this show as well. 00:45:49.079 --> 00:45:51.360 Thank you for that very simple but effective 00:45:51.360 --> 00:46:23.860 40s formula. Thank you. Thanks. No one really 00:46:23.860 --> 00:46:25.880 prepares women for what happens to their muscle. 00:46:26.480 --> 00:46:29.239 Oh God, I messed that up. Sorry. That is true 00:46:29.239 --> 00:46:35.539 though. That sentence was true. Yeah. But what? 00:46:35.800 --> 00:46:39.340 Hold on. I feel like my eyes are going funny. 00:46:39.500 --> 00:46:41.280 Right. Let's try that again. This one I can't 00:46:41.280 --> 00:46:42.739 increase. I know. This is as big as it gets. 00:46:42.800 --> 00:46:46.440 Okay. Okay. When I was reading it earlier, it 00:46:46.440 --> 00:46:50.420 came out completely fine. Right. No one really 00:46:50.420 --> 00:46:52.420 prepares women for what happens to their muscle. 00:46:52.559 --> 00:46:57.079 Oh, fucking hell. Sorry. See, this is why we 00:46:57.079 --> 00:46:59.460 have editors. And this is why this is not live 00:46:59.460 --> 00:47:03.400 per se. Her work looks at exactly what happens 00:47:03.400 --> 00:47:05.559 to strength, protein needs and functional health 00:47:05.559 --> 00:47:07.960 as we get older. And why midlife is a decade. 00:47:11.539 --> 00:47:13.880 Midlife is the decade. Is the decade, right. 00:47:15.059 --> 00:47:17.199 Then this episode will give you real clarity. 00:47:19.000 --> 00:47:19.980 And give you real crap.