B (7:20)

So great to see you.

A (7:21)

Oh, I've been really looking forward to this. We have a lot to cover, but I've got a doozy of the question to start out with. So are you ready?

B (7:28)

I'm ready.

A (7:29)

Okay. So I was reading all about what you've been talking about lately, what you've been focused on, and one thing I know for sure is that you've worked with some of the most successful entrepreneurs in the world. It's pretty impressive. And you say the ones who actually reach their goals to share one trait. And this was very confusing to me. You said they're neutral, which I don't even. I don't know if I've ever been neutral in my life. So a business crisis hits, and to them it's like a Tuesday. So meanwhile, the rest of us, including me, I am an emotional roller coaster when something big hits, good or bad. So what do they know that most of us don't know?

B (8:09)

First of all, I love this question that we're starting out, just going right into it, and people think about entrepreneurs. As, you know, there's like this cartoon where it's ebbs and flows and it was so great and sunny, and then all of a sudden my life is falling apart, and it is just so chaotic and so extreme. And I've been a physician since 2006, and over the last 10 plus years, I've really focused on taking care of entrepreneurs and military and people that take very seriously what they're doing in order to move the needle forward. And then all of a sudden, and I'm sure with your business and with your. The people that are in your group, their businesses, all of a sudden, patterns begin to emerge. And I will tell you what. There was this moment, and I know exactly when it was. And I called my friend. He was getting on his private plane, going from his bend. He was getting on his private plane going from this football stadium to this football stadium. It was like bananas. And it was actually during the launch of my first book that I called him and I was like, ben, I don't understand. How do you do this? I'm exhausted. And I'll never forget, he goes, gabrielle, do what? It's just another Tuesday.

A (9:24)

Oh, so good.

B (9:26)

And I thought to myself, again, it was this aha moment where the best entrepreneurs in the world, they learn over time they are neutral, they are steady, and they are neutral. And it's extremely counterintuitive because we all love to chase the highs. What's the next thing? And this is the rush. And, oh, my gosh, you know, the book launch is coming, and the pressure of this and that. But as high as we allow ourselves to go, unchecked territory is as low as we will fall. Ooh. Okay, I'll give you another example. You and I are in a girls group.

A (10:04)

Yep. The tiger ring.

B (10:05)

The tiger ring. And it is so fun. And sometimes things get intense and we Leave. And then when we're done, we're. You could be exhausted. Yes, because there's a lot of dopamine and a lot of connection going. And as soon as you remove that, you, wherever you were, you go below baseline. So as high as you allow yourself to go, as amped up as you allow yourself to get for every launch, for every business transaction, you will similarly mirror the lull.

A (10:38)

Okay, I have a question then. So are you saying that I shouldn't allow myself to go as high as I go? Like the excitement, the adrenaline, even when good things are happening, I should remain even kill. I feel like I'd be super boring.

B (10:52)

You would not be super boring. But here's what happens. Part of that is absolutely true because it is exhausting. You know, as an entrepreneur and as a business owner and just somebody who is getting involved in something new for the first time. If you think about it, how tiring it was when you started.

A (11:10)

Yes.

B (11:10)

And the reality is you want to become more skilled and better at emotional agility over time because you want to be in it for the long haul. Should you allow yourself to be as excited and amped up? To an extent, yes. But to a. To the same extent, honestly, no. Because again, as you are getting excited and as things become meaningful, you have to really put in checks and balances. For example, if someone is embarking on a new endeavor, it might feel very stressful, it might feel very exciting. But you have to temper it. You really have to talk yourself out of it because it will allow you to be more steady. Does that mean you don't celebrate every win? No, it means that you celebrate every fifth win.

A (12:04)

Interesting. Okay, that's a totally different take. But even after a great launch, like multi million dollar launch, I am so freaking exhausted at the end of it. So I know what you mean about tempering it. Where if I could keep those emotions in check, I would benefit so much.

B (12:25)

And so this helps your business is that, number one, you know, humans are interesting creatures. We'll anticipate things after a successful launch. Now you begin to think, or you know, just entrepreneurs in general, be thinking about what is next. Yes. But it's not. It's not really subtle and it's not smooth because there typically is a level of angst if an individual allowed themselves to go super high and then super low. Then as you begin to build this, you train your mind and your body to respond to these new endeavors this way, as opposed to imagining, you know, the first time when you're 16 and you get in A car, and you're. You're trying to figure out, like, do you turn the turn signal on and do you do this? But by the third month of driving or the sixth month, it doesn't have that same pull. And what that allows you to do is, can you imagine if every time you got into your car, it made you anxious and as. And was as impactful as the first time you were taking driver's ed?

A (13:28)

Good, good point. Yes.

B (13:30)

But we do that in business and we expect that our decisions and our capacity is going to improve. It doesn't.

A (13:38)

Oh, that's.

B (13:39)

That's a.

A (13:40)

That's good. I'm going to remember this one, this neutrality. It's just a Tuesday. Next time. Something is really kind of explosive in my mind with business. It's just a Tuesday. It's just a Tuesday. I think that's a really great mantra. So anyone who wants to steal it, please do.

B (13:55)

You have to practice it, though.

A (13:57)

You have to, because that's not going to come natural to me.

B (13:59)

And here's how we're going to practice it.

A (14:01)

Okay.

B (14:02)

We don't practice it in the moment where big things are happening by the time you are ready to get to a launch, and you are then putting into action principles and tactics to make it more neutral. We don't want to do that.

A (14:16)

No.

B (14:17)

We want to practice on the daily to become more neutral. Here's how. There's just a handful of reasons or a handful of ways. Let's say you love Starbucks. Do you like Starbucks?

A (14:27)

I do. Okay.

B (14:29)

You flip a coin. Heads, you get the Starbucks, tails, you don't. You're walking up. You show up in Starbucks. Hi, I'm Amy. I'm going to order this. You pay for it. You flip a coin, Heads, you get it, tails you don't. Now, the first time that you don't get it, it's annoying. Like, it's really annoying. And then the second time, also equally as annoying. And maybe even by the third time, you are totally irritated.

A (14:56)

But.

B (14:56)

But by the fourth time, you're kind of like, ah, take it or leave it. Take it or leave it. Do this. And it could be Starbucks. It could be loud music before your workout. It could be that caffeine drink that you love. It could be shopping online. Heads you get to do it, tails you don't.

A (15:17)

That would probably be mine.

B (15:19)

Same honesty. Same. Well, I don't know. The caffeine has that, as, you know, coffee.

A (15:23)

They're both good. Yes. Okay, so you start with something smaller that you're kind of Irritated by, but it's not going to throw you off for the day. But you, you tell yourself, it's just a Tuesday, it's no big deal, you.

B (15:36)

Begin to practice friction. And so then as these things come up and there's many different ways to do it right, there's emotional friction, there's physical friction, there's environmental friction. For example, you know, as, as everyone listening is probably entrepreneurs or business owners or getting into business, they develop a working environment. You can place friction within that environment. For example, a standing desk, or let's say every hour, you create a standard for yourself where you're going to go do 10 push ups or again. And I've put a ton of different ways in the playbook. But once you learn how to create controlled friction, you become inoculated against it. And then as things begin to escalate in your life, you'll allow yourself to go, okay, I'm not going to really buy into that. I'm not going to really celebrate that. It doesn't really mean what I think it means. You practice it. And I am telling you, it has been transformative for my patients. It's been transformative for them.

A (16:38)

Okay, so when I was doing my research for this podcast, I had read a part about how you have this fascinating take on stress and most of us want to eliminate it, but you say we should be adding friction. Is this exactly what you mean?

B (16:53)

This is part of it. You bring up a really good point. We live in a landscape where we're constantly hearing, you should reduce stress.

A (17:00)

Yes.

B (17:01)

And if you believe that, if you buy into that, I have forever. But imagine how stressful things would be. For example, I don't know, getting to the car, going to the dmv, spilling coffee on a white sofa. All of these things. If we interpret the stimulus as something less than desirable, then we're constantly running away from it. I believe that that is a wrong interpretation of stress. That's not something that we should avoid, quite frankly. It's our interpretation of the experience. And if I say to you, Amy, because you are a very good student and a very good teacher, if I say, amy, what is the stress response? You would say what would you say? Fight or flight. Yeah, you would. But what if I told you there are two other stress responses that we can cultivate?

A (17:56)

Like what? Because I've never heard that.

B (17:58)

Tend and befriend.

A (18:00)

What is it?

B (18:01)

Tend and befriend.

A (18:02)

Okay.

B (18:03)

Meaning when you feel that stimulus of stress instead of going fight orf flight or interpreting that experience as Something negative. There are two other ways of coping and two other stress responses that we have as humans that we don't talk about. Tended befriend. It's actually something that I do if I'm stressed. My immediate is not to go into fight or flight. I typically will call a friend or reach out to our taggering or I like to reach out, but I won't reach out to say, hey, I'm so stressed. I'll be like, amy, how are you doing?

A (18:36)

Interesting. Because you do that. You check on me a lot.

B (18:39)

I do. And part of that is because I love you and the other things and.

A (18:44)

You'Re part of my concierge doctor treatment. So yeah, you're good.

B (18:48)

Pretend it's not you. Pretend it's someone else.

A (18:51)

But no, actually, Dr. G, many people have said you do that and they're not part of the concierge doctor. So yes.

B (18:58)

Okay. So this is in part also my nature. Pretend it's not.

A (19:02)

Oh, okay, okay.

B (19:04)

Listen, it is my nature. I, I, you know, I do think that we should have actions that align with our values. And one of the things that I value, and you know this very much is relationships.

A (19:13)

Yeah, you do.

B (19:14)

Non transactional relationships, but real relationships where, you know, we care about each other. So that is also why I do that. And I think you're hilarious.

A (19:23)

But you, you think we should do it because is, is it like a pattern interrupt?

B (19:28)

There it is. Here's what happens. So women 1. And most of the data is done in women, actually.

A (19:34)

Okay.

B (19:35)

And seen in women is when we hug, we have a release of oxytocin. Oxytocin is a normal. It's the hugging hormone. It's like the bonding hormone that's released and this buffers the cortisol and the stress response. Human beings are very smart and our evolved mechanisms are very smart. Can you imagine if there was a bear or there was an emergency and I went into fight or flight, what would happen to my two little kids? I have a 4 and a 6 year old. If I move in to tend and befriend, I immediately reorient myself to what do I need to do to make sure that these kids are taken care of.

A (20:14)

Yeah.

B (20:14)

And that happens. It buffers against this stress response. And this is actually a natural cultivatable response. So that is one. And actually it's much more valuable than fight or flight. But when we hear stress, the only thing humans hear is fight or flight. You don't hear tendon, befriend or.

A (20:33)

Right.

B (20:34)

Maybe we reach out to someone and. And one could practice this. The other one is courage. The courage response. Everything goes sideways, it's a complete disaster. And you're ready to lean in that one.

A (20:48)

That one. Yeah. I could get that a little bit better. But I love the tendon brief befriend. Like that one makes perfect, perfect sense. So, okay, so I want to switch gears just a little bit and talk about discipline as self care. And I feel like some of my audience is not going to love this one, because when I was researching it, it felt a little bit like leaning into hustle, But I could be totally wrong. So I want you to explain it. But in hustle in the entrepreneur world, especially with women, is pretty negative. So. But I could be wrong here. So you said something that I was very surprised of, and you said discipline is the new self care. And again, I know that some of my listeners might like, kind of tense up with that. We've been told that taking a detox bath or setting boundaries, that's self care. So how the heck is discipline, self care? Please make.

B (21:47)

I love the idea of setting boundaries, and that's really clearing out your space. And that is certainly. That actually takes discipline.

A (21:53)

Yeah.

B (21:54)

Before we talk about discipline, we have to talk about the idea of discernment. And discernment is the ability to focus on the right thing at the right time once we get very clear on our objectives. For example, if someone wants to focus on this business that they want to launch in the world, that means that if this is their anchor and their why, they have to become very clear at the actions that they are taking, which are typically informed by the thoughts. Meaning we have a zillions of thoughts every day. Is that thought relevant or not? Usually it's irrelevant for sure, but just because we think it and it's ours, we still have an opportunity to actually be discerning as if it's helpful or again, completely irrelevant. And how we discern that is based on what are our values and what are we hoping to do and how have we set the structure and the foundation of our world? And this actually then relates to discipline, because discernment. I'll give you an example. So I'm in the middle of doing this book launch and hustling. I'm trying to catch up. I've got all these different things happening. I have to be very discerning in terms of, okay, what is the objective? Why is this book so important? This book. Book is so important for me because I believe we can build stronger, better, more resilient. Humans. Okay, so this is the why. As thoughts come in and I make choices again, it has to circle back to what is relevant for the mission at hand. Discipline comes in to say, I, I don't know, I want to skip a day at the gym or I want to skip a, I don't know, a writing session or any of the things leading up to what I've decided is going to be important. Yeah, a hot bubble bath, while it sounds wonderful and nice, is very undisciplined because that is not within the standards that I am setting for this target mission, if that makes sense. And I. And it's challenging because it's not that self care isn't. Self care is totally important, but self care is not missing a training session feeling like you deserve the glass of wine and you deserve the ice cream and that. This is self care. This is not self care. This is not being discerning at the objective that you are after, which takes practice. So the way to care for yourself is to become very discerning and then with that, allow yourself to be very disciplined within that next right action. And that actually creates a lot of freedom, by the way.

A (24:33)

Okay, I can get behind this one. But so if you are. So if I. I'm launching a new coaching program soon. By the time this comes out, I think it will be launched. And so I have so many outcomes that need to get done by the end of January. So you're saying if that's what I'm focused on right now, then the self care I need is to stay disciplined on that goal. Get it done. Don't ask how I feel. You Layla Hermosi. I love it.

B (25:01)

Like I love Layla actually.

A (25:02)

Right.

B (25:03)

She has out. She's coming out on my podcast on Tuesday.

A (25:05)

No way. Well, tell her I love her too. But she. What I love about her, she's like, f how you feel, just get it done. And I believe in that because my mind will never feel like working out. It will never feel like creating a webinar over watching a great Netflix show. It just won't. As much as I love my work.

B (25:21)

Even so, you might tell yourself, yes, you need a rest and you need self care and. And that may be true, but it might not be true at that time. And Layla is extremely disciplined.

A (25:33)

Yeah.

B (25:34)

One of the things that allows her to be so successful as an entrepreneur is she is disciplined. And we spoke about this on our podcast that I did with her was that what was the role that fitness actually played in her ability to succeed. And she was able to execute on the harder things, regardless of, you know, what she felt like she was doing or if something else grabbed her attention. Because she anchored herself in these standards. The real self care was always going back and honoring her standards and honoring the commitment and honoring her word to herself. Because if you, if you can't as an entrepreneur, keep the promises to yourself, you cannot keep them to the people in your work and your business. Because you are the foundation. You are the common denominator.

A (26:25)

I totally agree. I had a situation about 16 weeks ago. I joined a program and I'm lifting really heavy dates, weights, four days a week. Okay, so four. I never work out four days. I usually work out three and never this heavy. But I said I was going to join this program and what helped is two of my friends are doing it. And so I'm a little competitive, but I have a lot competitive, but I have not missed a workout four days a week, heavy weights. And I have to tell you, so that has been my discipline for sure. And I've been tired, I haven't wanted to do it, blah, blah, blah. But what it's done is I feel very confident in other areas of my life because I'm so proud of myself that if I could do that, I could do this. So I can see the ripple effect of using discipline as your self care.

B (27:14)

You did something else here that I'm not sure you're aware of.

A (27:16)

What's that?

B (27:18)

You used your physical body as a tool for mastery.

A (27:22)

I did, absolutely. Why is that so important?

B (27:27)

Because we think about skeletal muscle. You know, I've been talking about this forever, just as it relates to movement and strength. And we think about it as this entity and then we think about it as this metabolic entity. But what it also is, is, is it's actually the lever that we pull for self mastery. And here's what I mean. You made a commitment that was four days a week to do your training. When you are stressed or when you are thinking about all these other things, the only way, and perhaps you're a wonderful meditator, but one of the only ways to move yourself out of whatever that repetitive negative thought is, is to put your body into hard physical work. Or it could also be like a cold plunge. For me, I can't think about all the other things that I need to do or all the challenges that I have to deal with. If I'm in a cold. And once I get in that cold plunge, the second I hit, I'm done. They'll tell you my Social Security number.

A (28:28)

It's so true. That does make sense. I was thinking of something when you said that. Oh, another thing, though, is throughout the 16 weeks, about a month in, I started to see my body change. So that's like addictive, right? That's what I wanted. I want to see muscles. So for someone who's like, in this book launch, and. And I know how stressful a book launch is. This isn't your first, so you do as well. But it is overwhelmingly stressful. What keeps you going? Like, I saw muscle and I was like, okay, I'm going to keep going. What if you're not seeing the results yet? Because it takes forever and whatever else someone is doing, how do you keep going?

B (29:06)

There's two. Two components here. From the external component, you are addicted to. Like, your goal was muscle.

A (29:14)

Yeah.

B (29:15)

And that's. That's an amazing goal. Also something you can't control. So as soon as you get to start to see all your efforts pay off, then this is amazing. It's kind of like this transformative honeymoon.

A (29:26)

Yeah.

B (29:28)

I would say mentally, we don't always see those outcomes of. For example, I. And truthfully. And people might not also like this. I really do only know one speed, and that is, you know, I don't. I. When I do something, I really do it.

A (29:46)

You do.

B (29:47)

And listen, my book agent was like, why do you care? It's no big deal. You already have a. A bestseller. Like, who cares? And I'm like, I wrote the book that I wanted to write, by the way. I have to say, the book is. I'm proud. Now, you know me personally, I am not one to say great job.

A (30:04)

You're not about yourself or anything like that, but I know you're really proud of this book.

B (30:11)

It's beautiful. I spent two years writing this. Every detail in this book, every detail in this book. And I was really proud of it. And I. Again, you go, well, how do you tell yourself if you don't, you know, how do you just tell yourself to keep going?

A (30:29)

Yeah.

B (30:29)

And my. My suggestion for people is to get to the place where you don't have to convince yourself to keep going, where it is no longer a conversation. It is. This is the mission. There is no other external narrative. It's. This is the mission. This is my standard. This is what I believe in. And this is not a goal, which is why I don't set goals. I set standards. I believe that this book, and it's just the example, is that I believe that this book will be able to transform the way people take care of themselves. It's not about muscle, it's not about protein, but it is about building a stronger, more resilient human. We don't have tactical playbooks for that, so I wrote one.

A (31:13)

You did. And I think it's excellent. For the record, and obviously, I'm a huge, huge fan and friend of yours, but it is fantastic. And I wanted to bring something up here, because in this book, it's not only about what you eat and what you do, but it's also how you think, which I love. But I want to talk about protein because it's a big part of the book, and it's a big part of what you do. And I. It's so funny. Dr. G, right before you came on, I was scrolling through Instagram because I was waiting for you. So I had a little bit of time. And there's a woman, a therapist actually came on, and she's like, here's some things I hate, and I'm not even going to explain it. She's kind of being funny, but. But she's like, I don't want to hear another word about protein. I don't care. I don't want to hear about it. It's been pushed down my throat. Da, da, da. And I was laughing, but I bet some people feel that way. I don't. I've now finally realized how freaking important it is, especially at my age. But this podcast is primarily for women and women entrepreneurs who are giving all of their energy to everything else except themselves, because they're dedicated to building their business, and they're dedicated to their family and friends. So. So for a woman that's struggling to get the health part of her life together and in. In check. Talk to me about a few things. One, recently, you are a part of a very big mission of changing the dietary guidelines. Like, you were on the front lines of that. So can you. One, talk about that. Two, talk about why are we so obsessed with protein now? Like, why do. Why is everyone talking about it? And I want to know your take on that, and then I probably have more questions.

B (32:52)

I'm going to frame up the protein conversation. Okay? It's so critical now, the protein conversation. People are experiencing it as it's this big thing, and it's kind of like being pushed down people's throats. But the reality is, it has really been an underdog for decades.

A (33:10)

Amen.

B (33:11)

Just even from the protein recommendations. The protein recommendations are set at a bare minimum to prevent deficiency. Now, if a woman is listening to this and she wants to Age well, she wants to have good brain function. She doesn't want to have saggy skin. She doesn't want to have saggy muscles. She wants to be strong and capable. She must have protein. It is the most important essential nutrient, the most important essential macronutrient that we have and we actually need more of it as we age.

A (33:38)

Wow.

B (33:39)

For someone listening to this and they're like, oh, I don't want to hear about it, but I know I need it. This whole conversation. If you want to be a good business owner and you want to be a great entrepreneur, you will never go higher than your health. Ooh.

A (33:56)

You will never go higher than your health.

B (34:01)

Never.

A (34:02)

Okay, what do you mean by that?

B (34:03)

And while we think that this is talking about entrepreneurship at the core and the foundation and the architecture of entrepreneurship, especially for women, is it, no pun intended, stands on the structure of her shoulders.

A (34:18)

Yeah.

B (34:20)

This is non negotiable. This should be taught in business 101. Because alternatively, if one doesn't get this piece right, the idea that everybody eats and understand fundamentally a few key factors that we'll talk about.

A (34:36)

Yeah.

B (34:36)

And she's going to be chasing blood sugar, she's going to be chasing fatigue, she's going to be chasing brain fog. And you cannot outpace your own biology. You cannot out grind your physiology.

A (34:51)

Hey, before we continue, we need to talk about something. So you've got offers that convert an audience that trusts you and proof that what you do work works. Then why does growth still feel so hard? That's what we're talking about this Tuesday during my live training for six figure female founders. It's called the revenue consistency formula. I know you're busy, so in just an hour we'll talk about why your revenue stays inconsistent no matter how many launches you do, which three marketing systems drive 90% percent of your growth and why scattered tactics will never get you there. The answer? Something you already have just misaligned. So save your spot for this Tuesday by going to amyporterfield.com forward/training. That's amyporterfield.com forward slash training. All right, let's jump back into the episode.

B (35:49)

I hopefully have sold health and wellness because that is at the underbelly of every successful entrepreneur, period. Agree dietary protein guidelines. I was there. I was on stage. I with 15 other people trying to hold back tears.

A (36:07)

And why, why was that so emotional to you?

B (36:09)

I've been working on this. I've been, you know, I mean, I've been working on this protein perspective from. For Americans, not for Me, not for me. I could go hang out by my pool and do push ups with my kids.

A (36:26)

Yeah, you can.

B (36:27)

You know, I trained under one of the world leading experts in protein metabolism. There's like four of them. He helped shape, he wrote the guidelines, he helped shape our fundamental understanding of protein. Again, first and foremost, I'm a physician, first and foremost. My desire has always been to care for other people. And on a country wide scale and honestly, on a global scale, the only way that we do that is by right information and correct information and getting it out there with the velocity that it needs to. This protein story is about building better families and mothers and sisters and building better foundational just humans and the way that we do that is deeply affected by what we are recommended to eat. And so I was sitting on stage again. This is a 25 year, I mean, 25 year mentorship, but 10 years of educating, educating, educating, going around, talking about Don's research, introducing him. You know, I'm not a career scientist and career scientists, typically, you will never know their name. You will never know who's up for a Nobel Prize. You will never know who's created the cure for this. You will never know these massive contributions that they make because, I don't know, they're kind of nerdy and sitting in, quote, the academic tower. And they don't necessarily translate to the general public. In my podcast, 50% of the time, the scientists will say no. My podcast is probably the third largest medical podcast. Yeah. You know why they say no?

A (38:09)

Why?

B (38:10)

Because they're busy doing research. They're like, oh, I can't leave the lab, or oh, I would love to, but I really need to focus on the science part. I don't, I don't care about the general population.

A (38:20)

Yeah.

B (38:20)

And it's true, right? They're creating this collective body of work. And so what people need to understand is these new dietary guidelines went from focusing on the minimum to now optimizing for human health. And that's just for numbers. 1.2 to 1.6 grams per kilogram. Anyone listening to this, I'm going to simplify it even further. Don't eat less than 100 grams of protein a day. And even more so you should really target the amount of protein to your target body weight. I don't want it to be complicated. I want you to understand that the new guidelines, probably 90% of the recommendations are in the Forever Strong playbook as to how to execute it. What does your plate look like? How do you design a diet? I want to Take this off again. I want to take this off the plate for people so they can go focus on their business.

A (39:10)

Yeah.

B (39:11)

But I don't want them to be feeding themselves a diet where they're constantly catching up to how they feel, trying to figure it out, just putting in all this effort and not getting the return because they're not feeling as good as they should.

A (39:24)

Yeah, that makes sense for sure. And one more quick thing about the protein, then I want to talk about a little bit about building muscle. But if. What do you suggest in terms of protein? If someone does eat meat and dairy products, like, what are your easiest go to? Because when I first started this, 30 grams was a lot for me because I was probably having 10. I'm not sure. Yeah, you do. And I'm like, I can't eat that so much. Yeah. So what are some quick, easy grabs of protein?

B (39:57)

Well, first I just want to frame up that whether you eat animal based proteins or you eat plant based proteins, you need to get your protein. I don't really care how you do it.

A (40:06)

Good point.

B (40:07)

Strategic ways to do it both ways.

A (40:10)

Right.

B (40:10)

The human, human beings are incredibly flexible. We are very flexible from a dietary perspective.

A (40:16)

Okay.

B (40:16)

The most important is the toilet. Total amount of protein that you eat. Now I'm going to share with you my go tos.

A (40:22)

Okay.

B (40:23)

My go tos easily. Eggs in the morning, A protein shake away. Protein shake. If you are vegan or vegetarian, you could easily eat or have a protein shake that's a rice pea blend and add in some essential amino acids. Okay. You know, and let's say you are a very busy person and you're running out the door. You don't want to have a big stump like full of, of food. Then you could have say two eggs and one to two scoops of essential amino acids. And what this does is you all know what two eggs is? Nothing. It's a small amount of volume. But by adding essential amino acids and I use. It's a company called Body Health, you can.

A (41:02)

Yeah. I don't know about what are. I don't even know what amino acids like.

B (41:06)

Yes. What's going on there? That's a great point. We have to consume protein.

A (41:10)

Okay.

B (41:11)

Our body turns over. It rebuilds and repairs itself four times a year. Okay. As we age, our ability to repair and regenerate and our ability to stimulate muscle becomes less efficient. Which makes sense.

A (41:25)

Yeah.

B (41:26)

However, older muscle, 40s and beyond can respond like younger muscle.

A (41:32)

Yeah.

B (41:32)

By increasing the building blocks necessary for this tissue.

A (41:36)

Okay.

B (41:37)

That is amino acids. So if you imagine amino acids are just the composition of protein.

A (41:42)

And if I eat meat and dairy products, do I still need that, like a supplement of them?

B (41:47)

No, not necessarily. Okay, not necessarily.

A (41:51)

Vegans do.

B (41:52)

Definitely. And also someone who doesn't have a big appetite, then, okay, you can benefit. And this is where if someone is thinking, okay, well, protein is just for muscle. It's not. Protein is responsible for all enzymatic process processes. There are 20 different. These amino acids, they all do various things. Some are good for gut health, some are good for brain health. But when you target muscle, everything else falls into balance.

A (42:20)

Okay, I like that. What's your favorite? Wait, I cut you off before. What's your favorite of the amino acids that you recommend?

B (42:26)

Essential amino acids. And I wanted to. And the reason I was kind of rushing this and framing it up is because typically, ladies, you're not hungry in the morning and you are rushing and you don't have a big appetite.

A (42:37)

True.

B (42:37)

You've been taking care of women for, you know, like 20 years. And I, I'm shocked when I hear a woman's like, okay, so I sit down and I have a full breath. I've almost never heard that. Here's what I hear. I get up, I tuck, and, you know, it's like tuck and roll. I hit the ground running. I have my caffeine walk my dog. Where's my husband? Good morning. Buy him out the door, right? They're like doing their shake. And I mean, it's just bananas or it's 11 o' clock and they haven't eaten anything. And we have to recognize that in order for us to be effective, me to be effective, you to be effective, we have to be able to create recommendations and protocols that help real people, not in some, you know, Barbie stratosphere. And so getting 30 grams of protein, which is exactly, you and I have been friends for years, feels like a lot.

A (43:23)

Yeah.

B (43:23)

How do we do it? Very simply, you have a scoop of a protein shake. Whether it is whey protein or rice PE blend. Let's say you can't do whey. You now have roughly 20 grams of protein.

A (43:35)

Okay.

B (43:36)

I want you to have 30 ladies, because I don't want you to be snacking under your desk 90 minutes later. I don't want you to feel tired. I want you to feel like you are on it and you are ready to rock and roll. And you are clear, not hungry, not even thinking about food. The way to do that is, is, yes, you can do it through Whole Foods or a shake, but if you don't want to have a big meal. Let's say you want a piece of string cheese. Well, ladies, or a very small YoGurt that has 12 grams of protein, it's not enough. And as entrepreneurs and as business people, I want you to get that first meal right. And the way that you do that is you either bump it up to 30 grams of protein from food, whether it's 4 ounces of steak and eggs or a scoop of protein and a scoop of amino acids, or, you know, a small yogurt and amino acids or more yogurt. But to really get that volume right for the following main reasons, the first meal should be prioritized on protein. You guys can Google it. It's in the playbook. It's beautifully done. It shows you how much you need where it comes from. Number one, this stimulates muscle. We all want to maintain a good body composition. We just do for health. It doesn't even have to be for aesthetics. Number two, you don't want to be thinking about how hungry you are. You don't want to be thinking about how tired you are. We've all heard about the. These GLP1s. When you eat 30 grams of protein, it triggers to your gut and your brain and it releases GLP1.

A (45:04)

Okay.

B (45:05)

You become less hungry. It augments your willpower. You are more focused. You're less likely to think about a cupcake or less likely to think about reaching for the donuts or the whatever is candy. Whatever it is. You now are not distracted by feeling hungry and tempted to go off the standard that you set for yourself.

A (45:26)

Makes sense. Okay. I love that. So wait, real quick, go through a few more of your go tos that you love. People like to know what you eat.

B (45:35)

Okay. I.

A (45:37)

You share a lot on your Instagram, so make sure you all follow Dr. G on Instagram because she does share food prep and stuff.

B (45:42)

And I. And I bring it. So when you and I are working in person, I might have.

A (45:47)

Oh, Mary always has something.

B (45:50)

Umbrella and some shoes and.

A (45:52)

Yes, but Dr. G, you're eating a lot. Like you're a little thing. I mean, you've got great big muscles, but you know, constantly. Right? Like, meaning, like you're not letting five hours go by for you to have something your body.

B (46:04)

I might, I might.

A (46:05)

I. I never noticed that. I always feel like you're eating some vegetables or, you know, snacking on something or I don't know, maybe, maybe.

B (46:15)

But what you always see me do is you always see me move. I mean, you very.

A (46:18)

Okay, time out. Before you snacking, the woman does not not move. I we're all sitting around in a mastermind. I'm taking notes, I'm. I'm relaxed and she's over here doing squats while she's telling us a story like your body does not not move. I cannot do that. But that is very unique about you.

B (46:39)

It's my friends my thing is annoying. I think it's fun. We do push up contest. But I say this because if let's say your nutrition is not ideal. The ways that you stimulate muscles through nutrition those amino acids but also through movement and the balance, the flexibility between the two changes. So if you're not eating but you're moving, you're able to protect muscle. And I think that that is also really important. So anyway my go to just to give people a kind of a thought process behind what I do. Breakfast can be a shake. Breakfast could be eggs, breakfast can be I what I do is I prep all my food on Tuesday. And I know you guys are saying like you don't have time and here's what I'm saying. You don't have time to not do it. You don't have agree. You do not have time for wellness. You are not going to have time for sickness. Like just the reality of it. I don't have a lot of time. I. We are all extremely busy. But one thing I know for sure is if I don't allocate a certain amount of time to the things that matter, the priorities, everything else fall falls away. So amen. You know, in my playbook they there's a turkey egg sandwich and so I make five of these and then I have them for breakfast.

A (47:55)

That's what I do. I just eat the same thing all week and then I restart maybe change it up a little the next week. That's the only way I could food and prep.

B (48:03)

It's smart and amazing. So lately I've been really into these sprouted English muffin with turkey. So lean turkey eggs and a lighter cheese. It's. And it's easy, you know my kids take it. So that's a breakfast. Also a yogurt with two eggs. Always a go to again turkey bacon. And if I'm traveling, which I've been traveling a lot, I'll use it's. And I have no relationship to this company. It's called Brooklyn Naked. It's naked and they are dried beef. But it's not like jerkies. They're delicious.

A (48:41)

Okay, I'll take your word for it.

B (48:42)

They're delicious. I'll bring it to you next time.

A (48:44)

Okay.

B (48:45)

And here is the thing is I always have stuff in my bag, and then I have aminos. I travel with aminos again. There's like little travel packs, so I'm never caught in a bind.

A (48:54)

Okay. That's huge. Preparing for travel. And on the road, I've found myself in my car starving, and I have nothing. And so I'm like, miserable. So. Okay. So I gotta get better at that.

B (49:08)

But if you throw it in your car and you've got it, I always have travel packs with me.

A (49:12)

I have to do that. Yeah, that's good. And then what do you usually have for dinner?

B (49:17)

Dinner can be. I know because it's already prepared. Sometimes it'll be salmon, sometimes it'll be. So tonight it's going to be salmon cakes. Already done. Because on Tuesday we made everything.

A (49:30)

Okay.

B (49:31)

Salmon cakes. I love a lean steak. I think that is amazing. I'm really into. What is it? Cauliflower. Roasted cauliflower. Delicious. That's it. So tonight is super simple. That's it. It's very simple. Tastes amazing. Tonight is going to be salmon. The kids have little salmon cakes. It's going to be cauliflower, and then there's some rice. And then for dessert, if my kids want dessert, we've got fresh berries, we've got pears, we have apples. Sometimes I let them get these fruit sorbets and that's it.

A (50:04)

Easy, simple. We don't.

B (50:05)

We don't overcomplicate it, and we don't create decision fatigue.

A (50:09)

When you all go, follow Dr. G on Instagram, find some of the videos where she talks about, like, her on the go snacks. I like those a lot, too. I always steal ideas from when you post those. So I like the specifics because someone who's just struggling in this area, they're like, okay, but just tell me what to get. So that's really helpful. But I want to jump over to muscle, because this is. Obviously we've said it like five times, but this is an episode for entrepreneurial women. And with that, you said that, you told me actually on the phone when we were preparing, that muscle is actually going to improve your brain power. I did not actually know that. I knew it made me feel good and I'm more motivated. But what's the connection to building muscle.

B (50:51)

And brain power, especially for women?

A (50:54)

Yeah.

B (50:54)

This becomes really critical. And this was some of my work in my geriatric fellowship is we looked at brain function and body composition, and those that were regular exercisers maintained Brain volume. And that in and of itself is. You want a robust, healthy brain.

A (51:13)

Yeah.

B (51:13)

Also, when you contract skeletal muscle, regardless if body composition changes, regardless if brain quote changes, when you contract skeletal muscle, it releases myokines. These myokines cross the blood brain barrier. They send signals to the brain. They help with neurogenesis. They help fertilize the brain for healthier neurons. Okay, one more thing.

A (51:40)

Yeah, tell me the faster you move.

B (51:42)

Is the faster you think you can increase cognitive speed by training your body to move fast?

A (51:50)

Okay. I've never heard that. That is very cool.

B (51:52)

No charge, Amy. No charge.

A (51:54)

I like it. I like it. Okay, I have one more question for you, and I think it's a great question to end with. And I want to talk about identity at your best. So in your book, you take people through a series of questions to help them see who they are. And I love this part. Not at their worst, but. But at their best. So why is that distinction so important? And like, I know you have a lot of questions in the book, but give me, like, one or two questions you would ask.

B (52:17)

Yeah. Understanding who you are at your best, you have to ask yourself the last time you felt good about an effort that you put in, who were you? What were the habits and what were the actions and what were the behaviors that you did? Can you think about that?

A (52:31)

Yeah. When I'm at my best, like, what were some of my habits?

B (52:34)

No.

A (52:35)

Yeah. I didn't just, like Layla says, I didn't ask myself how I felt. I knew what I was going to do that day. I just did it. Didn't think about it, just did it.

B (52:43)

And were there moments and were there behaviors that always. That made you proud that, you know, that you could call upon to actually, regardless of thinking your way out of, but you could execute on that?

A (52:55)

Absolutely, yes.

B (52:57)

I think that one of the challenges with entrepreneurs is they don't recognize that there's a challenge until they're in the hole. And because being a successful entrepreneur is not easy, if you can catch challenges early and with a lot of agility, like emotional agility, come in and intervene. Then again, this is a lifelong legacy that you're building and living, then you can make decisions earlier on where it's not six months later where you're like, I don't know what happened when it could all be pinpointed. Right. There could be a pinpoint moment that you missed. And so understanding who you are at your best and getting very clear, you probably do four or five things. You probably respond in four or Five ways. I'll tell you. Like, for example, this. When I'm at my best.

A (53:51)

Yeah.

B (53:52)

I'm not annoyed. It doesn't matter. My kids could be screaming. My husband could leave like, socks. It doesn't matter. At my worst, that fork is out of place. I'm going bananas.

A (54:05)

Yeah.

B (54:05)

If I wasn't aware of who I was at my best, then as that began to slip, then I would have no reference. And again, it typically doesn't just all fall apart all at once is we begin to lose these behaviors, habits, and thinking patterns and. And structure of who we were at our best and who we are at our best because we show up that way over time. And once you catch that early on, you can immediately implement change. Makes sense what that looks like.

A (54:35)

So one last question for that. You said if you're. We're usually too deep in the hole with the challenge, that it kind of all falls apart. And if you could catch it and intervene early. So what does it look like to intervene early? Like. Like, let me give you an example. I'm starting to do a live webinar a week starting at the end of January. So every single Tuesday, I'm doing a live webinar. And I could see things getting so busy and chaotic that my old patterns are to let go of the workout. My new pattern is I just do four. There's no question about it. But how do I intervene if I is it when I start to see myself slip and think I could probably miss one, what happens in that moment?

B (55:15)

This is where calling upon a community, you don't need a ton of people, but you need a few that are committed to having your back. Because if you're not willing to keep your promise to yourself, if you make a promise to me or you make a promise to Jasmine or someone else, you'll be willing to keep that promise to that person. And so recognizing that, if that's the first thing that goes, you talk to your coach, you talk to your trainer and say, hey, I've committed to doing this. If I skip this, that's it, time for an intervention. But also, you'll hear enough about it, but you get ahead of it.

A (55:49)

I love that. You know, that's so crazy because obviously you're friends with Jasmine too, because she's in the tiger ring with us, and she joined the program later and she texted Stacy and I, Stacy Tushel and I, a couple weeks ago, and she said, I've got this mastermind coming up and I've got this big all day podcast planning And I don't know how I would work out in and get four in this week. These things are all day. And so both of us gave her ideas of how to get those four in. And it was exactly what you said. She just came to her community. She wasn't going to miss it. So she's like, let's go to the people who've gone before me here with this workout and let's get some advice.

B (56:25)

And then she was proud and she was able to fall back on who she is at her best.

A (56:30)

It's so true. And it's kind of fun because I've been checking in on her, like, how did the week go? Were you able to get all four done? Because I. I knew that she, you know, was committed to it. So I love that you said, and.

B (56:39)

Then that's you, community. You are connected and engaged and also being very disciplined, both mentally disciplined and physically disciplined.

A (56:49)

It's so true. It's so true.

B (56:51)

Knowing that, because when that becomes more removed, then, you know, you have to step in. You have to ask early. Yeah.

A (56:59)

And I love that you said community, because one thing we are really good at as women is to find our community. And. And so I think that's a really great point to make. Okay, so before I let you go, we've got to talk about the Forever Strong playbook. So you have a book, New York Times bestseller, called Forever Strong. So this is the playbook to that, and it's all about the how to, which, you know, my whole career is about the how to, so I love it. How to think, how to eat, how to move, how to recover. So who is this book for? And when they pick it up, what. What are they going to get out of it?

B (57:34)

This book is for anyone with a body.

A (57:36)

Okay, perfect.

B (57:38)

It's the tactical field manual as to how to leverage your body to get the best out of yourself. To think better, most importantly, will then inform all the rest to move better for injury prevention, especially for women. If you're at your desk all the time, this book is the book that I wish that I had had. So I wrote the book both visually and tactically and practically. From recipes to meal plans to exercises to brain prompts, to everything to recovery protocols so that you don't have to think about it, you don't have to search for it anywhere else. And it's visually pretty to look at. Could photocopy it, write your numbers in, track your progress. It really is something that I'm proud of and I promise. Give me six weeks. Give Me six weeks and I will deliver a better version of yourself.

A (58:31)

I believe it 100%. You have truly changed my body in my life. I am so indebted to you. So thank you so very much for what you've done for me and now the value you've given my audience. But also this book is a must. So you go buy it. Where the book is out now. Just came out. Buy it wherever you get books. But this is one that it's not just turn the page and read, read the. The visuals are amazing in it for the record, but it's a how to. And anyone who loves digital courses or memberships or group coaching programs, you're going to love the book. So Dr. G, thank you so very much for being here. Is there anywhere they should go or should they just go wherever like I said?

B (59:11)

Yeah. Well, depends on when you are grabbing this book. You can go to our website, Dr.gabrielle line.com playbook. We have bonuses there.

A (59:19)

Oh, that's what I was wondering. So depending on the timing, you might get your hands on some bonuses. So tell that website one more time.

B (59:26)

Dr. Gabrielle line.com playbook and we are giving away hundreds of dollars in bonuses, other recipes, all kinds of things. And if they order the book through that link, we will put them into our six week challenge which brings the Playbook to life.

A (59:43)

Okay, that's even better. So go to the URL. I'll put it in my show notes at the very top because your challenges are really cool and they kind of kickstart everything. So that would be wonderful. Okay, perfect. Congratulations on the new book and thank you so much for spending time with us today.

B (59:59)

So great to see you.

A (60:00)

You too, my friend. Take care. Hey there. Thanks for tuning in today. Listen, if you are well on your way of your health journey, I'm so excited and I hope you found a lot of value in this episode. But if you are anything like me, where I've been most of my life, you might have listened to this episode and think, I am so far, you know, not even started in this area. I struggle with my weight or I struggle with building muscle or my diet's a mess. Like this episode, it's way farther along. It's not. All you have to do is take just one step. One step. Maybe one thing that you learned from this episode and just start applying it. Just a little mini step. I know for me I had to start out really slow and so I just want you to know that I get you. I've been there and I know how hard it is to just get started. So I hope this episode inspired just a little bit. Maybe it just starts with you getting her book and think, okay, maybe I'll get a few tips from this. Because I promise you'll get so much more. If you're watching this on YouTube, make sure to subscribe to the channel so you can catch all the episodes. And if you're listening on your favorite podcast platform, make sure you're following the show. I'll see you next week.